Effective weight loss methods are not always the most common. As a miracle cure, we often oppose all kinds of diets, they promote active sports, body rolls, bathing and sauna. Unfortunately, these weight loss methods do not pay off. They allow you to lose weight for a short time and then the pounds will return safely and take with you some pluses.
Why does obesity develop
Most of us are convinced that being overweight comes from overeating. This is partly true, but there are underlying reasons. Doctors recommend treating obesity as a disease and a professional approach to treatment.
Science explains the appearance of being overweight by the fact that the energy obtained from food is not completely consumed by the body but is deposited in fat cells. There are two types of obesity: hyperplastic and hypertrophic. In the latter, the size of the fat cells increases, but their number does not change. In the hyperplastic type, the number of fat cells increases from birth. Doctors attribute this to genetic disorders.
Depending on the cause, the appearance of obesity is as follows:
- Nutritious. Obesity is caused by overeating and low physical activity. It is typical for people over 50, more for women. Overeating occurs due to the banal habit of overeating at night, eating more than necessary, sedentary work, stress, and mere boredom. Sometimes children also suffer from a bad habit if their parents try to feed them calorie-rich foods more often. Some adults consider eating fatty foods to be a healthy diet. The habit of going to bed after lunch also contributes to excess weight.
- Hypothalamic obesity is the result of a disorder of the hypothalamic region of the brain. He is responsible for appetite, hormone production. The thyroid gland slows down while the adrenal glands work intensively. Hormonal disorder occurs. One constantly feels hungry and craving to eat.
- Endocrine. Weight gain is due to disorders of the endocrine system (thyroid and pancreas, pituitary gland, gonads). As a result of the hormonal disorder, the metabolism is disrupted. The beneficial compounds are not absorbed by the body, the patient feels hungry and excess food is deposited in the fat cells.
In the case of the hypothalamus and endocrine obesity, only diet and exercise are essential. You will need a neurologist, endocrinologist consultation, treatment plan. Due to the high proportion of overweight, they resort to surgical procedures to remove excess fat, gastric bypass, and so on.
If overweight occurs, an irrational unbalanced diet, due to low physical activity, can lead to diet and exercise. Monitoring by doctors and psychologists is necessary if the patient is unable to recover and change the system on their own.
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 effect on health. Consider which method will not help you lose weight.
Weight loss methods that didn’t pay off
Let’s stick to the popular weight loss methods that have become a tradition among the ill-informed population. These methods are considered axioms. But recent research has proven that they don’t work. If they give temporary results, they will undermine health.
Starvation
There is a belief: if you eat less, you will definitely lose weight. The method works in part if the cause of obesity is just overeating. Then you really need to reduce the dose size.
If someone eats a little but continues to gain weight, fasting will not help. Scientists have confirmed that severe calorie restriction slows the body’s metabolism and stores nutrients even more actively. Our body perceives fasting as an emergency mode because it does not know about our intention to lose weight.
If you run out of fluid for a long time or even change it, you can lose weight. But health deteriorates, weakness, memory impairment, attention appear. Dizziness and fainting are possible.
In addition, there is evidence that after such stress, the body can slow down its metabolism for an entire year. Is it worth the risk?
To demonstrate the adverse effects of prolonged fasting on the body, 11 obese patients fasted for 12 to 117 days (1). They only consumed water and vitamins. Complications during fasting were as follows: severe hypotension (3 cases), anemia (1 case), gouty arthritis (2 cases).
After the meal, all the negative effects disappeared, but significant amounts of protein and potassium were lost in the body. Experts do not recommend prolonged fasting if you have a history of coronary or brain disease, gout, or liver disease.
Increased physical activity
Moderate physical activity can help you lose weight. But it is not necessary to spend and exhaust your body all day in the gym. Four 10-minute series on a stationary bike burn 35% more calories than a full-day workout.
You can't eat at night
Experiments at the Donne Nutrition Center in Cambridge have shown that our bodies do not store nutrients over time. It is important how many calories we consume during the day. You may not eat in the morning and at lunch, but in the evening you will have a hearty snack and you will lose weight along with it.
It is not advisable to eat fatty foods at night: it is difficult to digest and the body will not have time to use the energy it receives. But protein foods will be good. It relieves hunger for a long time and gives energy in the morning.
Do not eat fatty foods
Not all fats are harmful to the body. There are healthy, high-fat foods that are needed for the body to function properly (fish, vegetable oils, nuts). They contain fatty acids without which the brain cannot function.
Avoid foods that are non-fatty but rich 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 rather than carbohydrates stay in shape longer. Even such a diet exists on fats - a ketogenic or keto diet, used to treat epilepsy in medical centers.
Eating out and consuming sugary drinks can be another factor that triggers weight gain. Teenagers are particularly prone to such obesity. A one-year study was conducted to determine how this hypothesis is true.
The result is disappointing: obese children and adolescents consumed significantly 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 lowering your carbs will help you lose weight. But you cannot follow such a diet for more than 2 weeks.
The prospective study was conducted on 43, 396 Swedish women aged 30-49 years. Patients completed an extensive questionnaire and were followed for an average of 15, 7 years.
As a result, scientists have found that a high-protein diet that is consumed regularly, regardless of the nature of the carbohydrate (complex / refined) or protein source (plant / animal), is 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. Excessive protein leads to kidney damage. After a long protein diet, you may be hospitalized with kidney failure or other illness.
Sauna, warm wrap melts fats
This assumption is an absolute myth. As the body warms, excess fluid is released with toxins and toxins. After the procedures, the person feels light, the scales may show a slight weight loss. But this is only because of the removal of excess fluid. These methods have no effect on fat cells.
These methods are popular because they are easy to implement at home. But their results are temporary and questionable.
Factors influencing proven weight loss
Recent research by scientists has identified the most effective methods for weight loss. Some experiments were performed on mice, with some people proving themselves. Here are the most effective.
Restoration of circadian rhythms
The circadian rhythm indicates fluctuations in physical activity during the day. In particular, the processing of the products consumed depends to a large extent on the lighting and its spectrum.
The test was performed on 2 groups of mice. They lived in the same conditions. One group ate incorrectly, the other according to biological rhythm. The first group recovered quickly. Those who want to lose weight are advised to eat at the same time each day and avoid a 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 these associations is not yet clear.
Take at least 7-8 hours a day to sleep
Sleep deprivation is directly related to obesity, increasing the risk of weight gain by 89% in children and 55% in adults. In case of lack of sleep, hunger occurs, which is associated with the production of appetite hormones. Poor sleep and frequent nocturnal awakenings due to stress also have a negative effect on metabolism.
Drink lots of clean water
Nutritionists who recommend drinking more water during the day explain this recommendation by saying that water suppresses hunger. But its function is different. Research has shown that water enhances the growth of fibroblasts. They speed up energy consumption and burn brown fat. Water also stimulates metabolism and allows an additional 100 kcal to be burned during the day.
Consume more oxygen
Recent Western studies have confirmed that people with high levels of carbon dioxide in their blood are obese. Modern people spend more time indoors where carbon dioxide levels are high.
Inhalation lowers the pH of the blood. The acidity of the cerebrospinal fluid increases. The cells in the hypothalamus responsible for appetite increase activity. As a result, appetite increases and energy consumption decreases.
The more you walk in the fresh air, the greater your chances of losing weight.
Dietary foods lead to gluttony
An experiment was conducted at the British Nutrition Foundation under the direction of Dr Jeff Branstorm. Participants were offered 18 foods, indicating their caloric content, and asked how much food they needed to quench their hunger. More low-calorie foods were needed. As a result, participants were no longer able to control themselves. Doses were high, overeating occurred.
It is important to eat well. You don’t just have to eat low calorie foods. You can eat anything, but consider the calories you eat.
It is more efficient and safer to consume more foods that promote fat burning.
Slimming protein
Scientists have recently made a sensational discovery. In experiments in mice, BP3 has been identified to affect the reduction in the growth of cancerous tumors. Research has shown that the introduction of protein contributes to rapid fat burning. Scientists are now investigating whether the protein can be used as a weight-loss drug and whether it has side effects.
Despite the large number of weight loss methods, proper nutrition remains the key. If you eat too much for breakfast, lunch and dinner, following a circadian rhythm, getting proper sleep and drinking will not help.
Nutrition experts and endocrinologists recommend that the diet be designed so that the diet contains all the necessary nutrients with the optimal amount of calories. Therefore, BZHU's balance sheet comes to the fore.
The above facts suggest that urgent weight loss by fasting is only temporary. It ends with overeating and weight gain. It is better to have moderate physical activity, a balanced diet, and a lifestyle that follows biological rhythms. It will be much easier to lose weight.
Obesity due to disease of the internal organs or hormonal disturbances should consult a doctor. It selects the optimal diet and prescribes treatment. In the case of severe pathologies, it is impossible to choose an independent diet.