Why you Can’t Lose Weight Faster?admin
If fitness does not help to lose weight, then what? We are looking for the right solution to part with extra pounds quickly, and most importantly, for a long time.
Exercise in the morning, yoga in the evening, swimming pool on Wednesday, cardio training with an instructor on Saturday, step on Sunday. Life in such a rhythm is normal. Now it’s not solid to be a member of any fitness club, and the higher the social status, the shame is not to play sports. Fitness has become a trend. But here’s a strange paradox: the number of sports clubs and the percentage of physically active people grows in proportion to the number of people who are overweight or obese, which has become the scourge of the 21st century.
Personal trainer and fitness instructor are now highly paid and honorable professions.
According to the World Health Organization, over the past twenty years, the total excess weight of earthlings has tripled and reached alarming numbers. According to recent estimates, one in three adults in the world is overweight, and one in ten has obesity. Most fat people live in Europe, America and – who would have thought! – on the small islands of the Pacific Ocean. In the microscopic state of Nauru, Gargantua and Pantagrueli live entirely – 97% of men and 92% of women have excess kilograms! By the way, according to WHO analysts, over the past twenty years, only Russians have lost weight in the world.
Sports without a diet ─ money down the drain
The question remains open: why are we, with all our activity, fuller from year to year? And is fitness really such a powerful tool in the fight against extra pounds? No one denies that exercise is important for well-being – the heart and lungs work better from them, they prevent cancer and diabetes. And they also do real miracles with mood – they stimulate the release of hormones that give a feeling of good health and positive emotions. Older people who previously practiced at least once a week are 30% more likely to remain in their right mind and solid memory than those who have never gone to physical education. But in the area of extra pounds, fitness is not so effective as fashionable to think.
Experimentally, a group of scientists from the University of Louisiana proved that what matters is not how much time we spend in the gym, but what we eat before and after . They examined 464 overweight women, and for six months they watched what happened to them when they performed different amounts of exercise. One group of subjects did not change the rhythms of their training, but independently moderated their appetites. The remaining three groups worked with the coach for 72, 136 and 194 minutes every week for six months, but did not change the usual menu. The results surprised both scientists and subjects.
Those who tortured themselves most on simulators lost no more kilos than the rest. Researchers say that natural compensation has occurred – the more a person is engaged, the more he wants to eat . We unconsciously want to reward ourselves for the time that we spent in the sports club, sharpening a beautiful figure. And as you know, 400 calories lost in an hour of training can be replenished in five minutes with a piece of cake. Researchers from the University of Leeds, after many years of observation, came to the conclusion that those who wanted to lose weight, who performed exercises for weight loss, began to eat several times more, and not the most wholesome food, and began to pay less attention to vegetables and fruits.
To burn a lot of energy, you need to spend a lot of time on exercises. But even if you are engaged in a lot and constantly, losing weight first of all requires a healthy diet ─ without it, all efforts are in vain.
Professors from Harvard Medical School went further – they openly stated that physical education does not help to lose weight at all. Yes, sports really burn calories, but do not flatter yourself, because there is also a flip side – the feeling of hunger after physical exertion is amplified several times. As a result, it turns out that the more fitness in your life, the more active you get fat. It is believed that exercise stimulates our body to burn fat for twenty-four hours after training. Therefore, many decided that you can not limit your appetite and even allow yourself various excesses – the consequences of training will burn everything. At the same time, doctors claim that during physical exertion we actually burn more fat (than when we do nothing), but this does not make our body burn fat in the next twenty-four hours. In fact, after fitness, fat is burned at the same rate as if we had been sitting on the couch all this time.
We summarize: fitness does not accelerate the metabolism as much as previously thought. Although, in fact, a kilogram of muscle burns more calories than a kilo of fat (from 15 to 20 calories per day versus 4).
But most people do not build enough muscle to notice the difference. An ordinary person (not a professional athlete), engaged in fitness with varying success and working on building muscle, will add only 1.5-2 kilograms of lean body mass and will burn an additional 28-50 calories per day. So much is contained in a teaspoon of butter. Agree, this is ─ a drop in the ocean.
Sit still, like a mouse!
An unexpected fact: fat is good and even helps to lose weight. This is brown adipose tissue, or brown fat , which behaves very differently than the usual white. The problem of brown fat is only in its quantity – a person has almost none. It is in rodents (and in infants, in which it resolves as they grow older). Mice and rats are incredibly lucky – they have a lot of brown fat, so no matter how much they feed, they will not get fat, brown fat will fix everything. For the time being, we have to control ourselves, otherwise we will not fit into jeans.
Scientists believe that by activating or simply increasing brown fat stores in well-fed patients, they can help them lose weight without harming their health. Fat that is pumped out during liposuction can be transformed into brown fat and injected back to the patient. It sounds monstrous, but in fact the effect can be amazing. The British rummaged in the history of evolution and found another way to grow brown fat. Once it was a good help in cold weather – it maintained the right temperature in the body of Neanderthals and Cro-Magnons. Experiments have shown that in cold rooms patients have increased activity of the “correct” fat. But while there is no scientific evidence that lowering the temperature by a couple of degrees will save us from a couple of kilograms.
While one group of scientists is trying to find outlandish brown fat in us, others turned to ordinary, white fat . More recently, adipose tissue was considered a simple substance – a place where the body is stocked up with excess energy in case of hunger. True, with the modern regime of intense nutrition, this spare energy does not reach, because of which it gradually accumulates, creating “lifebuoys” on the waist and hips. But not everything is so simple with fat – it plays a much more serious role. It turned out that fat cells produce more than a hundred chemical signals and hormones that were not previously known. Harvard scientists have discovered that you can even manipulate fat so that it benefits us.
Fat cells produce more than one hundred chemical signals and hormones, so it turns out that you can get the hang of manipulating fat so that it is beneficial.
White fat is of two types. What has accumulated in the abdomen is called intra-abdominal fat . It is categorically harmful and increases the risk of metabolic diseases, such as diabetes. But there is also a positive character in this story – subcutaneous (peripheral) fat that lurks under the skin of the sides and hips. He protects us – without him we would be very cold. If we can reprogram the fat so that it produces fewer negative effects, it will save us from many of the metabolic effects of obesity. Studies in rats have shown that peripheral (that is, “healthy” fat) can be transplanted into the abdominal zone and thereby reduce the risk of developing diseases associated with being overweight. In a word, harmful abdominal fat can be made to work as subcutaneous – from this we may not lose much weight, but we will certainly become healthier.
Willpower and its weaknesses
It seems to us that weight is a matter of willpower. Diet plus physical education – and you are at the top of harmony and happiness. Particularly persistent, they manage to keep themselves in tight rein, not to miss classes and abandon everything that contains more than a hundred calories. But, unfortunately, evolution played a trick on us, and by nature we cannot deny ourselves food for a long time. Psychologists say that willpower is like muscles: they weaken and get tired if you don’t let them relax at all. And sooner or later a person breaks down, losing all control of himself, and then everything that was once a taboo is used. Therefore, willpower must be handled carefully and not overload its subtle organization.
While scientists are struggling with our extra pounds and are looking for alternative ways to lose weight, we can only rely on traditional methods.
To be in good shape, doctors and scientists unanimously advise moving more during the day.Trite, but true. This is better than sitting all day in the office, driving a car and taking the elevator, and then trying to compensate for the hours of immobility in an hour of active body movements in the sports club. This is a serious stress for the body. In confirmation – the latest experiment of the European Congress on Obesity. Using two hundred and six children from seven to eleven years old from three Amsterdam schools as an example, specialists studied how different levels of physical activity in a school affect the overall mobility of children. The first group of children attended a prestigious school, where a lot of time was devoted to sports – nine and a half hours a week, children from schools were more modestly engaged in two and a half and a half hours a week. It turned out that in all children the level of mobility during the day is approximately the same.
The thing is that the children from the first school, where the lion’s share of the time was devoted to sports, were active until three in the afternoon while classes were going on, but at home they spent most of their time in a sitting state under the crunch of chips and popcorn – too much energy was spent in the first half of the day. Children from two other schools ran from morning to evening – they weren’t heavily loaded with physical education at school, so in the evening they had enough energy for games, videos and a bicycle. It turns out that children who are not too lazy to run after the ball, pick up toys and play pads, that is, perform everyday children’s duties, are in no way inferior in terms of activity and health to those who are professionally (or just a lot) involved in sports.