Why do people get fat and how to deal with it?

Contents of the article:

• Main causes of obesity
• Why do some people eat and not get fat?
• Why don't French women get fat?
• How to avoid weight gain?
• Why do people get fat when they quit smoking?
• Video about 10 habits that can make you gain weight

Excess weight is one of the common problems of modern people. There are more and more overweight people; every third person on the planet suffers from obesity. There are many reasons for this, a person gets fat due to poor nutrition or illness. Therefore, first it is important to understand why this happens, and then build a weight loss strategy.

Main causes of obesity

Everything is individual. In each case, the appearance of a fatty layer is due to different factors. We will list the main ones that most people who gain weight are exposed to:

1. Frequent stress . Our body is designed in such a way that during times of stress, it tries to provoke the production of the hormone of joy (endorphin) in order to maintain the “owner” in a good mood. Among other things, the concentration of this hormone increases when we eat;
2. Physical inactivity is a violation of all body functions due to low mobility. Physical inactivity affects the metabolism of substances and energy; fats entering the body are poorly broken down, the blood becomes fatty and flows slowly through the vessels, which not only leads to obesity. It's a ticking time bomb;
3. Problems with hormones in the body . This occurs more often in women. Associated symptoms may be: menstrual irregularities, pressure surges and decreased libido in men;
4. High blood sugar sometimes leads to uncontrolled weight gain;
5. Chronic kidney and digestive system diseases;
6. Poor nutrition . 40% of all cases of obesity are elementary gluttony.

There are, of course, other factors, hereditary predisposition, for example. But they are either rare or have unconfirmed status.

Genetics

Children of obese parents are indeed much more likely to develop the same weight problems than their peers whose relatives remain slim at any age.

Of course, there is an extremely important point here - the eating habits that are followed in the family, but this is definitely not the only thing: the fact that genetics really influences the tendency to gain weight is confirmed by studies conducted with the participation of identical twins.

However, this does not mean at all that in such a situation obesity is completely predetermined - far from it: what we eat affects our volume much more than the combinations of genes passed on to us by our parents.

Poor nutrition during pregnancy leads to obesity in children February 22, 2021206

Why do some people eat and not get fat?

Surely everyone has a friend who, to the envy of everyone, has an excellent appetite and a slender figure. He says: “I eat as much as I want and look at me.” Why is life so unfair?

Neither scientists nor doctors can give a definite answer. There are several assumptions:

• The concept of “a lot” is entirely subjective. You can find out how much a person who is not getting fat really eats only by diligently writing down his menu. And most likely it will turn out that a plate of salad and broth from the soup are “too much” for him. He simply has no idea how much others eat;
• Again, you can eat a lot of vegetables or a lot of fatty meats and sweets. What we eat is also important ;
• How many calories does your skinny friend spend? He probably runs all day for work or plays sports. If the number of calories consumed is less than the calories burned, he will not gain weight. Although there are many plump people who are so energetic that they will give any athlete a head start.

There is no clear answer. Therefore, scientists have come to the conclusion that weight is a genetic program that can be adjusted through diet and lifestyle.

Habits and age

Man is an energy-efficient creature, which means that the easiest way for us is to act out of habit.

It would seem, what connection could there be between habits and fat butts? And she is! Growing up in a certain environment, we adhere to certain rules, including in matters of nutrition - what we have eaten since childhood seems tasty and correct to us, and the same applies to the amount of food eaten. A person grows, matures, and then gradually ages, but the thought that it is time to do something about nutrition, in most cases, arises only when the usual clothes no longer fasten properly.

This happens because at each age our body needs a different quantity and quality of energy: an active teenager needs one thing, a young adult who works physically needs another, and an elderly woman in menopause who prefers to spend time on a cozy sofa needs another.

At 15 years old, the body burns heels of Snickers without any consequences, but at 45, and even more so at 60+, this number no longer passes - the metabolism is no longer the same. When we forget that our twenties are far behind us, hormones are no longer rampant, we sit in the office most of the day, eat the same as we did ten years ago, and spend a minimum of calories, that’s when everything happens - butt, the sides and other parts of the body begin to become overgrown with fat reserves.

What to do about it?

A fail-safe method works here: eat less, move more. If this doesn’t help, eat even less and move even more actively.

Why don't French women get fat?

What about French women, are they born and haven’t heard of genetics? French cuisine is high in calories, and most of the girls are slim.

French women, they say, do not count calories. The main thing they are accustomed to is leaving the table without feeling heavy . And don't forget about quality. French supermarkets have a huge selection of products, and cafes can be seen on every corner. But if in America the quality of food in catering establishments leaves much to be desired, here everything is fresh and made conscientiously.

In addition, the French are sure that food should be varied. Firstly, when there are several dishes, there is a break between them, and this allows you to get full faster. Secondly, this way we will provide ourselves with a variety of elements, which gives us a feeling of satiety.

And no snacks. They eat strictly 3 times a day and always in an appropriate environment. You need to prepare for a meal, sit down at the table, and not grab it on the run. Then the food is absorbed better.

And most importantly, all French people are sure that being fat is shameful and inconvenient.

Extra large people! Why do people get fat?

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Fat Nation

Why do people get fat?

Down with the kilograms!

Rules for overcoming excess weight

The largest man I had ever met in my life weighed two hundred and twenty kilograms, stood exactly two meters above the ground, wore clothes size XXXXXXXXXL and could barely squeeze into sneakers with the anniversary number “50” on the sole. It was rumored that Sasha Petrichenko owes his gigantic size to the anabolic drugs he took during his passion for professional boxing.

The mountain man was truly unique: he drank from a huge cup with a capacity of one liter, could outeat any glutton on a dare, weighed himself on a vegetable base (the needle on ordinary scales hopelessly went off scale), wrote poetry, adored his daughter and son, starred in entertainment programs on TV and dreamed of creating “The Fat Man Show.” The author's program planned performances by famous oversized personalities who achieved success despite being overweight, problems and complexes. The show project remained in plans. Sasha died two years ago - his heart could not cope with the enormous load.

But the main idea of ​​his program is still relevant: big people (and today there are almost 30% of us among us) can become successful.

And most importantly - they can lose weight!

Fat Nation

There are plenty of very fat people in the world. Obesity today is considered an epidemic that has affected almost all countries and peoples, with the possible exception of the miniature Japanese, Vietnamese and several other eastern nationalities. Although their neighbors, the Chinese, are prone to excess weight. Even the local deity - a symbol of well-being and prosperity - is always depicted with an impressive belly.

But the problem of excess weight is especially pressing for residents of the United States. Nikolai Akhaladze, Candidate of Medical Sciences, leading researcher at the Department of Clinical and Epidemiological Cardiology at the Institute of Gerontology of the Academy of Medical Sciences of Ukraine, fundamentally disagrees with the statement that Ukrainians are a nation of fat people. To debunk this myth, just go to the USA and look at real fat people.

Lifestyle leads to the huge size of overseas fast food fans. Food as the meaning of life or a big “grub”!: upon returning from work, the average American immediately sits down in front of the TV and consumes the contents of bags of popcorn or chips in unlimited quantities. How can you not get fat, if the national dish of the inhabitants of the Land of Freedom is considered to be hot dogs, which they destroy in the amount of one billion kilograms per year!

The Ecologist magazine has calculated that Americans spend twice as much money on unhealthy fast food as on higher education, personal computers and new cars! (And they also ask the question “Why do people get fat?” Institutes work...)

And since fast food is based on sugar, flour and refined products, the lack of nutritional components necessary for a person (for example, vitamins) causes drug cravings for food. The result of such a diet comes out not only sideways, but also in front: 54% of Yankees suffer from excess weight, and from year to year they spend (usually to no avail) 40 billion dollars on losing body weight.

By the way, most fat people are seen among blacks. The black race is genetically predisposed to being overweight.

Recently, Europe has been stepping on America’s heels - the figure of every fourth European is far from perfect, and in Russia, a third of citizens, for obvious reasons, dream of losing a good half of their own weight. And yet, Dr. Akhaladze does not consider both Russians and Ukrainians to be nations prone to obesity. The national cuisine of the inhabitants of Ukraine (dumplings and lard do not count) is based on the principles of healthy eating.

Why do people get fat?

Scientists still cannot give an exact answer to this question. Surely only a few reasons are known due to which the human form doubles and even triples.

The first is the disease hypothyroidism - decreased function of the thyroid gland. In this case, the thyroid gland does not cope well with its direct responsibility to produce hormones responsible for the production of enzymes that break down food. Few enzymes mean that a large percentage of fat is not processed and is deposited in tissues.

Usually, citizens who are prone to being overweight are desperately jealous of thin, lucky people who consume tons of sweets and baked goods and do not gain an iota. But there is nothing particularly to envy here. As a rule, in most thin gluttons, the function of the thyroid gland, on the contrary, is increased. In this case, the increased production of hormones soon turns into a disease, popularly known as goiter.

Often a person grows by leaps and bounds due to hyperinsulinism (excess insulin in the body) and hyperkarticism - a disease in which the adrenal glands produce double the amount of hormones. Both diseases disrupt metabolism, after which gaining extra pounds is just a matter of time.

Sometimes obesity is caused by taking hormonal medications. Sometimes the cause of an oversized waist may be dyslipidemia - a disorder of fat metabolism.

But still, in most cases, when deciding why a patient has gained weight, doctors can only speculate. Among the obvious reasons for weight gain, there are several “purely female” ones.

One of them is chronic stress, in which a woman remains for a long time. By eating sweets in an unpleasant situation, it is very easy to turn from a slender lady into an overly plump “plump”.

Another critical time for the weaker sex is menopause.

However, Nikolai Akhaladze believes that the reason for gaining extra pounds after fifty is more psychological than hormonal.

“ In their hearts, our women age much earlier than Western women. Having crossed the threshold of menopause, the fair sex relaxes, loses control over nutrition, believing that keeping in shape no longer makes sense. But in vain. Although now the situation is leveling out, and our women are becoming more emancipated”

.

There is also such a thing as a genetic program. The tendency to be overweight is determined by the “fat gene,” which we inherit from our parents. Therefore, it is pointless to hope that a thin child will be born to a father and mother of a heroic appearance.

The Constitution is a stubborn thing, but if you really want to, you can argue with it. How? For example, by reducing your intake of fatty foods. No matter what the authors of the now fashionable fat diets say, a person gets fat precisely because of an excess of fat in food, and not carbohydrates or proteins.

Another key to weight loss is moderate portions . The stories of fat people about poor appetite are pure fiction. Overweight people eat an inordinate amount, and, having barely touched the plate at a party, at home they more than make up for lost time.

Down with the kilograms!

A spoiled mood due to your own reflection in the mirror is not the only “side effect” of obesity. People of especially large size are three times more likely to suffer from hypertension, diabetes mellitus haunts them like a shadow, and cancerous tumors more often affect overweight people.

Moreover, research from the Institute of Gerontology of the Academy of Medical Sciences of Ukraine has shown: in obese patients, the biological age is 14-16 years higher than the passport age!

But overweight does not affect intimate relationships and the production of sex hormones estrogen and androgens. Vice versa. Big people consider themselves very sexy, and doctors believe their opinion is worth listening to.

And yet, victories on the intimate front are not a reason to remain fat. Obesity can be overcome if a person has at least the rudiments of willpower and serious motivation (success in his career, personal life). But you shouldn’t look for easy ways. Dr. Akhaladze considers liposuction - artificial fat removal - to be ineffective. Soon the surgeon’s patient, who has lost weight, regains the lost kilograms, because the scalpel does not eliminate the causes of excess weight gain.

Before starting therapy, the doctor must warn the patient: one should not expect a complete cure, because obesity is a chronic and relapsing disease. But even losing weight by 10-15 kilograms is a serious victory.

Statistics hold a similar opinion: reducing body weight by just 10-15 kg reduces the likelihood of death by 20-25%. 37% risk of cancer and 50% risk of diabetes. Although the same statistics also state less optimistic figures: alas, after 5-10 years no more than 20% of citizens maintain weight.

Nikolai Akhaladze is a supporter of non-medicinal methods of fighting extra pounds. He considers therapeutic fasting to be one of the most effective weapons in this battle. (hunger experiments of Sergei Dzhigurda) However, there is one “but”. During a hunger strike, weight decreases quickly, but the habit of eating right is not formed. As a result, after a while a person regains the lost folds. No matter how depressing the phrase “rational nutrition” sounds, without it it is almost impossible to lose weight consistently.

Rules for overcoming excess weight

• Reduce the calorie content of your daily diet by 20% (from 500 to 1000 kilocalories per day). But at the same time, the total daily caloric intake should not be lower than 800-1200 kilocalories per day, regardless of the size of the person.
• People who eat rarely, but in large quantities, get fat very quickly. Therefore, recommendations for fractional meals are not meaningless. It is optimal to eat small meals 4-5 times a day.
• Breakfast should be 25% of the daily food calories, second breakfast or lunch - 10, lunch - 35, afternoon snack - 10, dinner - 20%. In this case, the last meal should be no later than 20.00.
• A person will lose weight if carbohydrates in his daily diet do not exceed 55-60%, proteins - 15-16%, fats - 30%.
• It is advisable to keep an observation diary to count calories, describe your own menu and feelings. Your notes should be reviewed regularly by your doctor.
• Green tea has a powerful fat-removing effect.

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Why do we overeat in the evening? Where does control go?

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How to avoid weight gain?

Today there are a huge number of diets. But any self-medication can be harmful. The diet should be prescribed by a doctor, based on the results of tests and examinations.

However, there are basic principles that should be the norm for a person who wants to stay in shape and maintain proper nutrition:

• Plan your diet so that it contains a small calorie deficit;
• With a calorie deficit, not only fats are burned, but also muscle mass. Don't let this happen. Provide yourself with strength and cardio exercises (fast walking, slow running) in combination;
• Drink a glass of warm water in the morning to speed up metabolic processes in the body;
• Plain water should be sufficiently supplied to the body throughout the day; it is necessary for the breakdown of fats;
• Eat small, frequent meals;
• Eat separately - do not combine proteins and fats, fats and carbohydrates, take a break between meals of different types of food;
• Get enough sleep;
• Don’t try to lose weight quickly, lose no more than 1% of your weight per week;
• Avoid stress.

And, of course, don’t expect quick results, don’t focus on them – it’s stressful. If enough time has passed and there is no effect, change your diet. Contact an endocrinologist, there may be problems with hormones. The main thing is don’t be nervous and don’t give up .

Sedentary or sedentary lifestyle

The human body was not created by nature to sit on sides and loin on the couch while watching TV and reading a book, and even eating chips, beer or other junk food.

We are “designed” for long-term movement and a way of life that African tribes still lead, who still manage to fight off the tenacious hands of civilization. A typical day for such an average man begins with collecting modest belongings and going out hunting: first they find a suitable animal, and then follow its trail for about a day, not allowing it to rest. After many hours, the ungulate simply collapses on its own, and the man still has time left to drag the carcass to his own village, from which he managed to go quite far. At the same time, he usually has with him an extremely modest supply of something non-perishable - some flat cakes and water. That's all.

How does this happen among “smart” and “civilized” modern residents of megacities and other large populated areas? Unlike our grandparents and even mothers and fathers, we work in an office and do almost no physical labor, play computer games instead of useful ones - on the street with real friends, and drive cars, practically not using our own legs to move.

Nadezhda Kurina,

endocrinologist, clinic “Medicine 24/7”

“The less we move, the fewer calories we burn—the less we burn, the more we store. But that’s not all: since our body is a complex thing, and everything in it is interconnected, the matter does not end with just the accumulation of fat. As soon as a person stops receiving the physical activity intended by nature, the proper mechanism of food absorption and metabolism breaks down, since activity regulates the production and functioning of hormones, which, in turn, affect what our body does with food.”

Studies have shown that physical activity helps maintain stable levels of the hormone insulin, fluctuations in which lead to weight gain.

That's it, it turns out to be a vicious circle, which there is no way to break without getting your butt off the couch - unless you almost completely stop eating. This way you can also lose weight, although at the same time you can also lose muscle mass, the absence of which has never made anyone healthy.

What to do to break out of this vicious circle?

It's simple: do household chores - the more the better, take the stairs instead of riding the elevator, ride a bike, walk, and use transport as little as possible, using your own legs more. Yes, in order to stay healthy, you don’t even have to go to the gym - just remember that movement is life, and be less lazy.

Why do people get fat when they quit smoking?

Everyone knows that when you start smoking, you gradually lose weight. But once you give up a bad habit, you immediately gain back what you lost with interest. Why?

There are several reasons:

• A cigarette smoked before a meal kills your appetite. Therefore, when you don’t smoke, you feel hungrier;
• The smoking process itself requires about 20 kcal per cigarette. If you eat a pack a day, you burn 400 kcal, which is about 1 kg of weight per month “minus”;
• When you give up cigarettes, your body requires replacement. Usually these are seeds or candies.

Thus, when you quit smoking, you begin to eat more, consume 400 fewer calories per month, become nervous more often and, as a result, gain weight.

However, don’t be afraid to quit, not everyone gets fat and not necessarily. Everything is individual, especially since you can increase physical activity and create a small calorie deficit.

Despite everything, doctors are sure that there is no disease in which it is impossible to control your weight. Yes, in some cases it is difficult to do this, since the program in the body is disrupted. But you can lose weight; for this, the main thing for a person is to find out why he is getting fat and what he wants to achieve.