Effective weight loss methods are not always the most common. Often, as a panacea, we are presented with all sorts of diets, active sports, body wraps, baths and saunas promoted. Unfortunately, this method of weight loss does not bear fruit. They allow you to lose weight for a short period of time, after which the pounds safely come back, bringing with them a few extra ones.
Why obesity develops
Most of us are convinced that being overweight comes from overeating. This is partly true, but there is a fundamental reason. Doctors recommend treating obesity as a disease and a professional approach to its treatment.
Science explains the appearance of excess weight by the fact that energy obtained from food is not fully utilized by the body and is stored in fat cells. There are 2 types of obesity: hyperplastic and hypertrophic. With the latter, the size of fat cells increased, but the number did not change. In the hyperplastic type, the number of fat cells increases, starting from birth. Doctors associate this with genetic abnormalities.
Depending on the cause, the appearance of overweight is:
- Food. Obesity develops due to overeating and low physical activity. Common for people over the age of 50, more for women. Overeating occurs because of the superficial habit of overeating at night, eating more than necessary, because of inactive work, under the influence of stress and simply because of boredom. Sometimes children also develop bad habits if their parents try to give them high-calorie foods more often. Some adults understand eating fatty foods as a healthy diet. The habit of lying down after lunch also contributes to being overweight.
- Hypothalamic obesity is the result of disorders of the hypothalamic region of the brain. He is responsible for appetite, hormone production. The thyroid gland becomes slow, while the adrenal glands work intensively. Hormonal disorders occur. One always feels hungry and the urge to eat.
- Endocrine. Weight gain occurs as a result of disorders of the endocrine system (thyroid and pancreas, pituitary gland, gonads). Due to hormonal disorders, metabolism is disrupted. Useful compounds are not absorbed by the body, patients feel hungry, and excess food is stored in fat cells.
With hypothalamic and endocrine obesity, only diet and exercise are essential. You need a consultation with a neurologist, endocrinologist, treatment plan. With high rates of overweight, they use surgical interventions to remove excess fat, gastric bypass, etc.
When overweight appears as a result of excessive eating habits, irrational unbalanced diet, low physical activity, you can use diet and exercise. Control by physicians and psychologists is required if the patient himself is unable to withdraw and change the regime.
When choosing a weight loss method, keep in mind that not all popular methods are effective. Some do not work and even have a negative impact on health. Consider which methods will not help you lose weight.
Weight loss methods that have not yet borne fruit
Let's think of a popular method of losing weight, which has become a tradition among the less educated population. This method is taken as an axiom. But recent research has proven that they don’t work. If they give temporary results, then they affect health.
Hunger
There is a belief: if you eat less, you will definitely lose weight. This method works in part if the cause of obesity is simply overeating. Then you really need to reduce the portion size.
If a person eats little, but continues to gain weight, fasting will not help. Scientists have confirmed that severe calorie restriction causes the body to slow down metabolism and store nutrients more actively. Our body considers fasting as an emergency mode, because it does not know about our intention to lose weight.
If for a long time there is little or turns to fluid, you can lose weight. But the state of health will worsen, weakness, memory impairment, attention will appear. Dizziness, fainting possible.
In addition, there is evidence that after such stress, the body can slow down its metabolism for a full year. Is it worth the risk?
To prove the adverse effects of prolonged fasting on the body, 11 obese patients fasted for 12 to 117 days (1). Only water and vitamins are taken. Complications that arise during fasting are: severe low blood pressure (3 cases), anemia (1 case), gouty arthritis (2 cases).
After receiving food, all negative effects disappear, but a large amount of protein and potassium in the body is lost. Experts do not recommend prolonged fasting with a history of coronary heart disease or brain disease, gout, or liver disease.
Increased physical activity
Moderate physical activity can help you lose weight. But spending all day in the gym and exhausting the body is not necessary. Four sets of 10 minutes on a stationary bike will burn 35% more calories than an all -day workout.
You cannot eat at night
Experiments at the Donne Nutrition Center in Cambridge have proven that our bodies do not store nutrients over time. It is important how many calories are taken in during the day. You may not eat in the morning and at lunch, but eat a tasty snack in the evening and at the same time you will lose weight.
At night, it is advisable not to eat fatty foods: they are difficult to digest, and the body will not have time to use the energy received. But protein foods would be good. He will satisfy hunger for a long time and give energy in the morning.
Do not eat fatty foods
Not all fats are harmful to the body. There are healthy foods that are high in fat that the body needs to function properly (fish, vegetable oils, nuts). They contain fatty acids, without which the brain cannot function.
Avoid foods that are low in fat, but high in fast carbohydrates (baked goods, sweets, bread). Glucose is quickly stored in the body in the form of fat. Such products are only needed for high physical activity, which is not relevant for obese people.
There are studies that confirm that people who get their daily calories from fatty foods, and not from carbohydrates, stay in shape longer. In fact there is such a diet on fat - ketogenic or keto diet, it is used to treat epilepsy in medical centers.
Eating out and consuming sugary drinks can be other factors that trigger weight gain. Adolescents are particularly vulnerable to such obesity. To determine how this hypothesis corresponds to reality, a one -year study was conducted.
The results were disappointing: Obese children and adolescents consumed more meat, sugary drinks and potato chips, which contributed to higher calorie, fat and sugar intake than non-obese children and adolescents.
Eat More Protein To Lose Weight
This fact is only partially true. Eating more protein while reducing carbohydrates helps you lose weight. But you cannot adhere to such a diet for more than 2 weeks.
A prospective (factual) study was conducted with the participation of 43 396 Swedish women aged 30-49 years. Patients completed an extensive questionnaire and were followed up for an average of 15. 7 years.
As a result, scientists found that a high -protein diet taken on a regular basis regardless of the nature of carbohydrates (complex / refined) or protein sources (plant / animal) was associated with an increased risk of cardiovascular disease.
The body needs carbohydrates to digest food. Without them, acetone levels rise, which can lead to fainting and even coma. Excess protein leads to kidney damage. After a long protein diet, you could end up in the hospital with kidney failure or other illnesses.
Sauna, hot packs melt fat
This assumption is an absolute myth. During warming up, excess fluid is released along with toxins and toxins. After the procedure, the person feels light, the scales may show some weight loss. But it only happens because of the removal of excess fluid. This method has no effect on fat cells.
This method is popular because it is easy to implement at home. But the results from them are temporary and questionable.
Factors Proven to Affect Weight Loss
Recent research by scientists has identified the most effective methods to lose weight. Several experiments have been conducted on mice, some justifying themselves in human experiments. Here are the most effective.
Restores circadian rhythms
Circadian rhythms refer to fluctuations in physical activity throughout the day. In particular, the processing of the product used is highly dependent on the lighting and its spectrum.
The test was performed on 2 groups of rats. They live in the same situation. One group ate improperly, the second according to a biological rhythm. The first group recovered quickly. People who want to lose weight are advised to eat at the same time every day and avoid late dinner after sunset. But everyone has their own rhythm.
Another study in humans has shown that lifestyle -related sleep disorders lead to increased body fat and impaired metabolism. The causal relationship of this association has yet to be clarified.
Dedicate at least 7-8 hours of sleep a day
Lack of sleep is directly related to obesity, increasing the risk of weight gain by 89% in children, by 55% in adults. With lack of sleep, starvation occurs, which is associated with the production of appetite hormones. Poor sleep, frequent waking up at night due to stress also negatively affects metabolism.
Drink plenty of clean water
Nutritionists, recommending to drink more water throughout the day, explain this recommendation by the fact that water suppresses hunger. But its function is different. Research has shown that water increases the growth of fibroblasts. They speed up energy consumption and burn brown fat. Water also stimulates metabolism and allows you to burn an extra 100 kcal during the day.
Take in more oxygen
Recent studies in the West have confirmed that people who have high levels of carbon dioxide in their blood are obese. Modern people spend more time indoors, where carbon dioxide levels are high.
When inhaled, the pH of the blood drops. The acidity of cerebrospinal fluid increases. Hypothalamic cells, which are responsible for appetite, increase activity. As a result, appetite increases and energy consumption decreases.
The more you walk in the fresh air, the more chances you have to lose weight.
Diet food leads to gluttony
An experiment was conducted at the British Nutrition Foundation under the direction of Dr Jeff Branstorm. Participants were offered 18 meals, indicated their caloric content, and asked to determine how much food they needed to satisfy their hunger. More low -calorie foods are needed. As a result, the participants could no longer control themselves. The portions are large, overeating occurs.
It is important to eat well. You should not eat only low -calorie foods. You can eat anything, but take into account the calories taken.
It is more efficient and safe to consume more foods that promote fat burning.
Slimming protein
Scientists have recently made a sensational discovery. In experiments on mice, BP3 has been identified, which affects the reduction of cancer tumor growth. During research, it was found that the introduction of protein contributes to rapid fat burning. Scientists are currently investigating whether protein can be used as a weight loss drug, and whether it has side effects.
Despite the many methods of weight loss, proper nutrition is still a priority. If you overeat for breakfast, lunch and dinner, following a circadian rhythm, getting enough sleep, and maintaining your drinking regime will not help.
Nutritionists and endocrinologists recommend formulating a diet so that the diet contains all the necessary nutrients with an optimal amount of calories. Therefore, the BZHU balance sheet is preferred.
The above facts suggest: immediate weight loss by fasting can only be done for a while. It ends with overeating and weight gain. It is better to adhere to moderate physical activity, a balanced diet, lifestyle according to biological rhythms. Then losing weight is easier.
If obesity is caused by diseases of internal organs or hormonal disorders, you need to see a doctor. He or she will choose the optimal diet and prescribe treatment. It is impossible to choose your own diet with serious pathology.