What Happens in Body While Losing Weight?admin
Even the right diet can have undesirable consequences. We asked nutritionist Mikhail to talk about the most common “side effects” of weight loss and give tips on how to avoid them.
Perhaps this is one of the most unpleasant consequences of diets, which eliminates all the aesthetic consequences of losing weight. Of course, we are not talking about the loss of two or even three kilograms – in this case, stretch marks are waiting for you, the appearance of which can be prevented today with various oils and creams, and if they did appear, the beautician will help get rid of stretch marks. When it comes to changing the size of XXXL to the smallest S, you should be very careful. With rapid weight loss, the skin will not have time to respond to new sizes and shrink enough so as not to cause discomfort. The only possible way to get rid of sagging skin is with a surgeon’s scalpel. Smokers and older people will be especially prone to this problem.
Nutritionist Comment: The first rule that helps to maintain good skin condition during weight loss is a gradual “weight loss” ─ in this case, the skin will be easier to adapt and contract. Optimum weight loss is 4 kg per month. In the case when it comes to large body mass, then in the first month you can lose weight and a larger number of kilograms – up to 6-7. However, during this period, mainly water will go, not fatty tissue. In the future, you should adhere to a smoother weight loss rate.
In the process of losing weight, it is useful to do procedures that activate the contractility of the skin. They are selected individually, based on the age and condition of the skin. Most often, doctors recommend lifting (radio wave or infrared) and laser hardware procedures. All of the above do courses for 2-3 months. Effective for the prevention of sagging skin during weight loss and massage. It can be recommended in combination with hardware techniques – this approach gives a very good result. Massage enhances drainage, accelerates the elimination of fatty acids, which are formed after the breakdown of more complex fats, stimulate the flow of arterial blood to the subcutaneous tissue, superficial muscles and, in fact, to the skin.
Another problem that can be encountered when losing weight is the formation of striae on the skin. Whether you encounter this problem or not depends, first of all, on genetics, but the condition of the skin can also determine the appearance of stretch marks. Elastic, well-moisturized skin resists stretching more effectively, which means it is less prone to stretch marks. For the prevention of striae, all procedures that improve blood circulation in the skin are useful – peeling, massage with a hard washcloth, contrast shower.
For the formation of new skin cells, the body needs structural elements ─ first of all, proteins and omega-3 fatty acids (their best source is fish and / or lean poultry meat). Therefore, to maintain skin tone during the diet, you must adhere to the basic rules of good nutrition!
The most common ailment accompanying diets. And it’s not the amount of carbohydrates consumed, which, as we know, is responsible for our mood, but in the end. According to a study by British scientists and published in the journal PLOS One, people who have been dieting for four or more years are more prone to depression than those who lose weight in cycles. During this time, people begin to perceive the diet as an end in itself and, reaching the final result, they do not understand where to strive further.
Nutritionist Comment: It is important to consider that the process of losing weight is associated not only with a certain diet, i.e. dietary restrictions, but also with correction of eating behavior in general. If, for example, food has long been one of the few sources of pleasure for a person, then, of course, having lost it, his mood will be depressed for some time. In this case, psychotherapeutic methods of influence should also be connected to weight loss: auto-training, meditative and breathing techniques, visualization. It is also necessary to expand your range of pleasures, which includes pleasures for the body (SPA-skin care, massage, saunas, pleasant tactile sensations, physical activity), souls (self-development, going to theaters and exhibitions, reading books, etc.) and hands (any kind of applied art).
The second aspect that depression during weight loss is often associated with is the lack of micro and macronutrients. In particular, those responsible for the synthesis of hormones (serotonin and dopamine), as well as substances necessary for the normal functioning of the nervous system (these are omega-3 fatty acids and various vitamins, for example, vitamin D and group B, as well as trace elements – magnesium, selenium, chromium). That is why, with weight loss after the examination, complex preparations are prescribed to prevent mood decline and the development of depression.
This is especially true for those who like to lose weight quickly, in a matter of days, moving on to strict restrictions. Remember, such weight loss usually does not lead to a long-term result, and lost kilograms are more than gained in the very first days after returning to the usual diet. In addition, those who urgently “lose muscle” will expect loose skin, pronounced cellulite and a slowed metabolism, which will impede the achievement of the result. Each kilogram of muscle lost slows the metabolic process by 10%. This means that food will be absorbed worse in the body and accumulate in the form of fat.
Nutritionist Comment: In order to preserve muscle tissue during weight loss, it is important to adhere to a balanced diet, in which the content of proteins, fats and carbohydrates is balanced, and also to abandon the stringent restrictions ─ diets with low calorie content (about 1000 kcal per day). Reduce your total daily energy costs by no more than 500 kcal ─ so you can lose weight by an average of 3-4 kg per month. The balance of protein-fat-carbohydrate in its ratio, even if you are losing weight, remains the same (only the calorie content of the diet is cut!): Proteins – 20-30% depending on age (they give satiety and are the building material for all cells of our body, enzymes and hormones), fats ─ 20-30% (2 \ 3 – from fish and plant foods, 1 \ 3 – dairy products, meat and poultry), carbohydrates – 40-60% (no more than 15% of them ─ simple carbohydrates the rest are complex, mainly fiber). Sugar, refined flour, trans fats should be completely excluded from food.
Frequent colds, chronic fatigue, fatigue, headaches, cycle failure, problems in the adrenal glands – these are just some of the problems that those who lose weight can face. According to a study by the Cancer Center in Seattle, those who are significantly thinner and have recovered more than five times in their lives have twice as little immunity as those who constantly keep their weight under control.
Nutritionist Comment:The reasons for reducing immunity during weight loss can be many. This is an unbalanced diet (the body may simply not have enough building material for the synthesis of cells of the immune system), and a lack of vitamins and minerals (many of them are involved in the formation of immunoglobulins and antibodies), and the presence in the diet of products that cause food intolerance in humans (in in this case, the immune system is “distracted” by the components of food, and its resources are no longer enough to fight the pathogens of diseases). Another reason for weakened immunity is a violation of the intestinal microflora. An imbalance in the composition of the microbiota can, among other things, be one of the reasons for the appearance of extra pounds and make it difficult to lose weight. Having ascertained the cause and correcting it, it is possible to establish the normal functioning of the immune system.