Obesity: causes, prevention and ways to get rid of excess weight.
Overweight and obesity is an excessive increase in the body weight of a person due to fat mass, which can harm the health.
The presence of excess weight is not just an aesthetic drawback. A type II diabetes mellitus, cardiovascular diseases, joint diseases, varicose veins will develop more likely in a person with an excess of kilograms than with normal body weight. Large excess weight reduces the reproductive potential of both women and men, and can lead to infertility.
According to statistics, more than 90% of cases of excess weight are associated with a violation of the balance between consumption and expense of energy. It is directly related to overeating and sedentary lifestyle.
Among other reasons, an important role is played by:
Endocrine diseases - hypothyroidism, diabetes, disorders in the pituitary gland. In this case, the fight against excess kilograms should begin with the correction of the underlying disease.
Acceptance of some drugs - a number of antidepressants, anticonvulsants, some painkillers, hormonal drugs, and also the means that normalize the pressure. In such a situation, the medicine should be replaced, if possible, with one that has no side effect.
The amount of calories that the body needs to meet energy needs, but not gain weight, depends on several factors, including gender, age and lifestyle.
A man aged 35 to 40 with a weight of 70 kg needs about 1650 calories to maintain the basic metabolic processes. Women of the same age and weight, need about 1490 calories. You need to add the amount of calories that you
spend during movement, work, training.
Nature has given women an additional volume of fatty subcutaneous tissue in the abdomen and thighs. This is the stock that is needed to maintain and ensure the reproductive function of bearing and giving birth to a child. But this "pillow" is also a "trap" for fats, which are more often deposits on women's hips, rather than on men's hips.
Prevention
In order not to gain weight, you need to monitor the caloric intake of the diet. Only 200 extra kilocalories per day will give an increase of 7-8 kilograms!
You should also pay attention to the composition of your menu. Remember: the fatter the product, the more caloric. So 1 gram of fat will give you 9 kcal, while 1 gram of proteins or carbohydrates will give 4 kcal.
The menu can be considered balanced if the proteins make up 10-15% of the total caloric content of the diet, and fat accounts for 15-30% of the energy. The remaining 50-75% should be carbohydrates. At the same time, only 10% of energy can be obtained from light carbohydrates (sugar, white bread, sweets). The rest - from vegetables, fruits and cereals.
The schedule of food intake is important to stay in shape. Try aet at the same time, eat small portions, but more often - 3-5 times a day.
Keep in mind
Physiological weight loss is an average of 3-4 kilograms per month. Very obese people can lose more, those who have excess weight a little less, but the average rate is exactly that.
Too fast weight loss can threaten health problems: metabolic disorders, liver, kidneys, brain, irregular blood pressure. In addition, it negatively affects the skin condition and appearance in general.
With weight reduction it is permissible to resort to the help of bioadditives, but you can not bet on them only. A magic pill that eliminates all excess fat does not exist. Weight loss requires efforts: restrictions in nutrition, increased physical activity, and sometimes work with a psychologist.
