How to lose weight - why do people get fat?
Studies published in May 2014 in The Journal of the American Medical Association disprove the traditional understanding of the problem of obesity and the idea that a person gains excess weight when he consumes more energy than he expends (1) .
A scientific experiment with mice, in which one group was fed with carbohydrates with a high glycemic index and the other with a low one, showed that with the same caloric intake and the same level of physical activity, the first group gained 71% more fat (2) .
In other words, in order to quickly lose weight and lose weight , you first need to change your eating habits, give up fast carbohydrates - that is, sugar, sweets and pastries.
Solving the problem of gaining excess weight by cutting calorie intake and increasing physical activity is akin to trying to lower the temperature in a patient with a cold by immersing him in a cold bath. Symptoms will disappear, but the problem will not be solved.
FitSeven already wrote that most people who are trying to lose weight completely misunderstand the connection between fat burning and physical activity - in fact, neither aerobics, nor running, nor strength training does not spend a lot of energy.
Nutrition and metabolic problems
A number of recent scientific studies show that the more fat is present in the body, the more energy metabolism is disturbed. More precisely, the more calories stored as fat, the less energy is circulated in the circulatory system (1) .
Fat cells seem to “draw out” energy from the food, leaving the body unable to use this energy for metabolic processes - as a result, this is expressed both in an increase in total fat stores and in a feeling of tiredness and constant hunger.
Factors Affecting Weight Gain
A number of factors are responsible for what kind of percentage of energy the body stores in the form of fat deposits, and which one uses for vital processes. If this figure is more than 50-60%, no matter how little you eat, the body will first saturate the fat cells.
Among the main factors influencing this indicator, scientists name the genetic predisposition, the level of physical activity, the quantity and quality of daily sleep, and exposure to stress. In addition, the hormone insulin plays a huge role (3) .
Sugar and diabetes
Chronically high insulin levels mean that the body constantly receives signals about the presence of energy in the circulatory system. The body begins to mistakenly believe that if the calories received from food are not needed by metabolism, then they must be sent to fat depots.
In the last decade, the claims of doctors and nutritionists that this chronically high level of insulin can be caused both by type II diabetes mellitus and the constant use of foods containing simple carbohydrates and sugars are sounding more and more loudly (3) .
Why is sugar harmful?
Apparently, in the coming years, the degree of harmful effects of sugar on the body will be substantially revised. More and more often, scientific authors compare sugar companies with cigarette manufacturers, and suggest that they mention the dangers of sugar on products.
Among the most harmful foods leading to weight gain, even if the calorie intake is observed, you can name sweet soda and various sweets, as well as frozen convenience foods, “healthy” juices and sports drinks.
How to lose weight?
At least two scientific studies (3) unequivocally confirmed the hypothesis that the exclusion of simple carbohydrates, sugars, and other foods with a high glycemic index from the diet leads to a gradual normalization of body weight.
It is important to understand that despite the fact that the process of losing weight requires a special training technique, the rejection of unhealthy diet, the restriction of overeating and the normalization of insulin levels in the blood by regular jogging plays a much larger role.
Surprisingly, the claim that to lose weight is more important than just doing “weight loss exercises,” but rather you need to eat fully, sleep for enough hours and not be stressed, is still known to few.
- Increasing Adiposity - Consequence or Cause of Overeating ?, source
- Effects of dietary glycaemic index on adiposity, source
- Always hungry? Here's Why, source