What is the most effective diet?

The minds of millions of people around the world are occupied by the best diet that can help you lose weight and at the same time consolidate the result. Doctors are alarmed because the number of obese people is growing every day. How to get out of the vicious circle "work-sofa-refrigerator" and get in shape?

Where does being overweight come from?

The incidence of obesity in civilized society is becoming more common, despite the lack of changes in genes, ie heredity. Modern man no longer needs to hunt mammoths to get food for himself and his family. After all, all you have to do is dial a phone number and the pizza vendor will knock on the door in a few minutes. Electronic and other new technologies have made life much easier for today's Homo sapiens. Many people engage in mental work, spending most of their time in a stationary position and this disturbs the energy balance in the body, ie the balance between the absorbed energy - calories received and expended.

Improper nutrition only exacerbates this process, and given that eating habits are formed from childhood, it turns out that the adult himself is overweight and inadvertently provokes its appearance in children. Obesity affects entire families and this trend is only growing.

Here are the most common causes of overweight:

  1. Sedentary lifestyle, hypodynamics.
  2. Chronic fatigue, stress.
  3. Lack of sleep. Few people know that lack of sleep leads to overeating, and this is a shortcut to obesity.
  4. Heredity.
  5. Endocrine diseases - hypothyroidism and others.
  6. Psychological eating disorder.
  7. Taking certain medications, such as hormonal contraceptives.

Obesity is becoming a real problem and it is not about aesthetic appeal. This is one of the most common causes of death worldwide today. Doctor of Medicine and Philosophy Saori Sakaue, along with her mentor Professor Yukinori Okada, conducted a study and found that blood pressure and obesity directly affect life expectancy. The results were presented at the annual meeting of the American Society for Human Genetics in 2019 in Houston, Texas.

Why diets don't work

eating greens on a diet

Many of those who lose weight, who have tried different food systems, cannot understand why even the most effective diet does not work? Indeed, it often happens that the chosen way to lose weight almost instantly helps a person get rid of excess weight, but as soon as he returns to his usual way of life, the lost returns again, often taking extra pounds with him. Man falls into a vicious circle, he experiments on himself and his health, but this only worsens the existing state of affairs.

Here are the most common causes of these problems:

  • reducing caloric content to critical levels. Usually a person, depending on gender, needs 2500-3500 kcal per day. Reducing the daily caloric intake to 1500 kcal or less leads to a significant lack of nutrients. The body cannot exist for a long time in such a mode, which inevitably leads to breakdowns and a return to normal;
  • complete exclusion of any products. Some diets prescribe rejection of fatty or carbohydrate foods. But to maintain a normal life, the body needs both protein and fat, and carbohydrates. The renunciation of anything is fraught with various unpleasant consequences. For example, a keto diet can lead to ketoacidosis, a severe condition associated with intoxication and dehydration. Yes, such a diet is practiced in certain diseases, but this process is strictly controlled by a doctor;
  • non-compliance with the diet. Proper nutrition involves partial feeding in small portions and this is far from accidental. Under this condition, the digestive system works like clockwork, is not overloaded and the body does not starve, which means that the risk of overeating is reduced to zero;
  • moral torture. If the chosen diet promises weight loss of 10 or more pounds, the person is ready for anything. He suffers mentally, completely giving up his favorite foods. And the result of this approach is one - collapse.

How to choose the most effective diet?

the doctor measures the patient's waist on a diet

So it turns out that the most effective diet is one that can be followed for a lifetime. This is exactly what nutritionists believe, promoting proper and rational nutrition. That is why it is necessary to change the approach to the choice of products, the method of cooking, the time of their consumption, etc. If you can not do it yourself, then it is better to seek help from a competent specialist, because often a person does notunderstands what is wrong. It happens that just one refusal of a late dinner is enough to start the process.

You should not think that all overweight people eat a fast food and processed foods. They can eat the same food as everyone else, but still gain weight. In this way, someone withstands stress, and someone simply suffers from a concomitant disease, such as diabetes, but still does not know about it. The approach here should be complex and diet therapy is just one of them. According to the American psychologist Tracy Mann, diets that are popular among people are generally useless as a means of combating obesity. The first thing you need to do is calculate the usual caloric content of the diet and reduce it by 500 kcal below the adequate energy requirement.

In addition, it is recommended to increase your physical activity. What kind of sport it will be - depends on the person to decide, because the positive result will be noticeable only under the condition of regular exercise, which means that the load should be pleasant, to bring pleasure. Not everyone likes to carry heavy weights in the gym, and in addition, many are embarrassed by their bodies. They can be tried in water sports - water aerobics, water cycling.

Many people today engage in Nordic walking and this sport has virtually no contraindications and is suitable for both the elderly and obese people who need to protect their joints. Only under such conditions will the weight begin to fall. Drug treatment and psychotherapy will complement what has been started, but this is with the obligatory participation of a doctor. He may also decide to surgically treat obesity.