Effective weight loss methods are not always the most common. As a panacea, we are often offered all kinds of diets, active sports, body wraps, baths and saunas. Unfortunately, these methods do not work to lose weight. It allows you to lose weight in a short time, after which the kilograms return safely, taking with them a few supplements.
Why obesity develops
Most of us are convinced that excess weight is caused by overeating. This is partly true, but there are major reasons. 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 the energy from food is not fully consumed by the body and accumulates in fat cells. There are 2 types of obesity: hyperplastic and hypertrophic. With the latter, the size of fat cells increases, but their number does not change. In hyperplastic type, the number of fat cells increases from birth. Doctors attribute this to genetic abnormalities.
Depending on the reasons, avoid over-appearance:
- Alimentar. Obesity develops due to overeating and low physical activity. It is more common in people over the age of 50, and more common in women. Overeating, overeating at night, overeating, sedentary work, stress and simply boredom occur. Sometimes parents try to feed them more often with high-calorie foods, but children also suffer from bad habits. Some adults think of fatty foods as a healthy diet. The habit of lying down after lunch also helps to lose weight.
- Hypothalamic obesity is the result of damage to the hypothalamic region of the brain. It is responsible for appetite and hormone production. The thyroid gland slows down, and the adrenal glands work intensively. Hormonal disorders occur. Man is constantly hungry and wants to eat.
- Endocrine. Weight gain occurs as a result of disorders of the endocrine system (thyroid and pancreas, pituitary gland, gonads). As a result of hormonal disorders, metabolism is disrupted. Beneficial compounds are not absorbed by the body, the patient feels hungry, and excess nutrients are deposited in fat cells.
With hypothalamic and endocrine obesity, only diet and exercise are indispensable. You will need to consult a neurologist, endocrinologist, treatment plan. Surgical interventions, gastric bypass, etc. to remove excess fat with high weight rates.
When excess weight occurs as a result of excessive eating habits, irrational unbalanced diet, low physical activity, you can use diet and exercise. If the patient is unable to recover and change the regimen, supervision by physicians and psychologists is required.
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. Think about which method will not help you lose weight.
Weight loss methods that do not work
Let's focus on popular methods to lose weight, which has become a tradition among the poorly educated population. These methods are considered an axiom. But recent research has shown that they do not work. If they give temporary results, they are harmful to health.
Hunger
There is a belief that if you eat less, you will definitely lose weight. If the cause of obesity is only overeating, the method works in part. Then you really need to reduce the size of the part.
If a person eats a little but continues to gain weight, fasting will not help. Scientists have confirmed that severe calorie restriction slows down the body's metabolism and keeps nutrients more active. Since our fast is unaware of our intention to lose weight, we accept fasting as an emergency regime.
If you are short for a long time or even switch to liquids, you can lose weight. However, the health condition will deteriorate, weakness, memory impairment, attention will appear. Dizziness and fainting are possible.
In addition, there is evidence that after such stress, the body can slow down the metabolism throughout the year. Is it worth the risk?
To prove the negative effects of long-term fasting on the body, 11 obese patients fasted for 12 to 117 days (1). Only water and vitamins were consumed. Complications during fasting: severe hypotension (3 cases), anemia (1 case), gout arthritis (2 cases).
All side effects disappeared after eating, but the body lost a significant amount of protein and potassium. Experts do not recommend long-term fasting with ischemic heart disease or brain disease, gout or liver disease.
Increased physical activity
Moderate physical activity can help you lose weight. But you don't have to spend all day in the gym and tire your body. Four sets of 10 minutes on a stationary bike will burn 35% more calories than training all day.
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. How many calories you consume per day is important. You may not eat breakfast and lunch, but eat a hearty snack at night and lose weight at the same time.
It is recommended not to eat fatty foods at night: it is difficult to digest and the body will not have time to use the energy received. But protein foods will be good. It will satisfy hunger for a long time and give you energy in the morning.
Do not eat fatty foods
Not all fats are harmful to the body. There are healthy foods (fish, vegetable oils, nuts) that contain a lot of fat, which is necessary for the proper functioning of the body. They contain fatty acids, without which the brain can not work.
Avoid foods that are not fatty but rich in fast carbohydrates (breads, sweets, breads). Glucose quickly accumulates in the body in the form of fat. Such products are needed only for high physical activity, which is not suitable for obese people.
Studies show that people who get their daily calories from fatty foods, not carbohydrates, stay in shape longer. There is even such a diet on fats - ketogenic or keto diet, used in medical centers to treat epilepsy.
Eating away from home and consuming sugar-fortified drinks can be another factor in losing weight. Adolescents in particular are prone to obesity. A year-long study was conducted to determine whether this hypothesis is true.
The results are disappointing: Obese children and adolescents consumed significantly more meat, sugary drinks and potato chips than non-obese children and adolescents, which resulted in higher calorie, fat and sugar intake.
Eat more protein to lose weight
This fact is only partially true. Eating more protein helps you lose weight while reducing carbs. However, you can not follow such a diet for more than 2 weeks.
The prospective study was conducted with the participation of 43, 396 Swedish women aged 30-49. Patients filled out an extensive questionnaire and followed for an average of 15. 7 years.
As a result, scientists have found that high-protein diets, regardless of the nature of the carbohydrate (complex / delicate) or protein source (plant / animal), are 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 causes kidney damage. After a long protein diet, you may be hospitalized with kidney failure or other illnesses.
Sauna, hot dressings melt oils
This assumption is definitely a myth. When the body warms up, excess fluid is released with toxins and toxins. After the procedure, the person feels light, the scales may show a slight decrease in weight. However, this is only due to 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. However, their results are temporary and questionable.
Proven factors influencing weight loss
Recent research by scientists has identified the most effective ways to lose weight. Some experiments were performed on mice, and some proved to be successful in human experiments. Here are the most effective ones.
Restoration of circadian rhythms
Circadian rhythms refer to fluctuations in physical activity during the day. In particular, the processing of consumed products depends on lighting and its spectrum.
The test was performed on 2 groups of mice. They lived in the same conditions. One group was malnourished, the other was fed according to biological rhythms. The first group was recovering rapidly. Those who want to lose weight are advised to eat at the same time every day and stay away from dinner after sunset. But everyone has their own rhythms.
Another study in humans showed that lifestyle-related sleep disorders cause an increase in body fat and metabolic disorders. The cause-and-effect relationship of these compounds has not yet been clarified.
Make time to sleep at least 7-8 hours a day
Lack of sleep is directly related to obesity, which increases the risk of weight gain in children by 89% and in adults by 55%. Lack of sleep leads to hunger associated with the production of appetite hormones. Poor sleep and frequent waking up at night as a result of stress also have a negative effect on metabolism.
Drink plenty of clean water
Dietitians who recommend drinking more water during the day explain this recommendation by saying that water quenches hunger. But its function is different. Studies show that water increases the growth of fibroblasts. They speed up energy consumption and burn brown fats. Water also stimulates metabolism and allows you to burn an extra 100 kcal per day.
Consume more oxygen
Recent research in the West has confirmed that people with high levels of carbon dioxide in their blood are obese. Modern man spends most of his time indoors, where carbon dioxide levels are high.
The pH of the blood decreases when you breathe. The acidity of the cerebrospinal fluid increases. The cells of the hypothalamus, which are responsible for appetite, increase their activity. As a result, appetite increases and energy consumption decreases.
The more you walk in the fresh air, the better your chances of losing weight.
Dietary food leads to greed
The experiment was conducted at the British Nutrition Foundation under the guidance of Dr. Jeff Branstorm. Participants were offered 18 calorie-laden meals and asked to determine how much food they needed to satisfy their hunger. More low-calorie foods were required. As a result, the participants could no longer control themselves. The portions were large, there was an overeating.
Eating well is important. You do not need to eat only low-calorie foods. You can eat any food, but consider the calories consumed.
It is more efficient and safer to consume more foods that promote fat burning.
Weight loss protein
Scientists have recently made a sensational discovery. In experiments on mice, BP3 was found to reduce the growth of cancerous tumors. Research has shown that the use of protein helps burn fat faster. Scientists are currently investigating whether protein can be used as a medicine to lose weight and whether it has side effects.
Despite the many ways to lose weight, proper nutrition is still essential. If you overeat at breakfast, lunch and dinner, it will not help to follow circadian rhythms, get enough sleep and follow a drinking regimen.
Nutritionists and endocrinologists recommend a diet that includes all the necessary nutrients with the optimal amount of calories. Therefore, the balance sheet of BZHU comes to the fore.
The above facts show that fast weight loss is possible only temporarily by fasting. It ends with overeating and weight gain. It is better to follow a moderate physical activity, a balanced diet, lifestyle in accordance with biological rhythms. Then it is very easy to lose weight.
In case of obesity caused by diseases of the internal organs or hormonal disorders, it is necessary to consult a doctor. He will choose the optimal diet and prescribe treatment. It is impossible to choose a diet with serious pathologies.