2024-05-10 20:24:31
What mistakes usually prevent you from achieving the desired results and how to recognize when weight gain is caused by other health problems? Monika Tuklerienė, a family doctor at Vilnius “InMedica” clinic, tells more about this.
“One of the most common mistakes that people make in order to get rid of unnecessary kilograms is that they immediately start exercising very intensively, model the load incorrectly, and therefore suffer injuries or are unable to maintain stability,” says M. Tuklerienė.
It also often happens that people who have never exercised before make very drastic changes in their diet, which do not bring the desired results, but only harm the body even more.
The importance of sports is undeniable, but it must be done correctly
Sports, according to the family doctor, will never go wrong, because this activity not only helps to lose weight, but also improves the cardiovascular system, metabolism and psychological health, so it is extremely useful to include this element in your routine.
“In my opinion, the most effective way is to combine cardio training, during which the body uses a lot of calories, and sports using weights. As muscle mass increases, not only does the general well-being improve, but the body’s metabolism – energy use – also changes.
In addition, even if all other indicators do not change, a higher muscle mass burns more calories, because more energy is needed to maintain the muscles”, points out M. Tuklerienė, adding that low muscle mass can be related to greater health problems.
However, it is important to keep in mind that by doing sports alone, you probably won’t be able to get rid of unnecessary kilos: you may get bigger, feel better and look better, but the kilos won’t change. For this reason, in order to lose weight effectively, it is important to combine sports with dietary changes.
What nutrients are important to remember?
In order to ensure proper nutrition during sports, you should consume as few products with a high glycemic index as possible, such as white bread, pasta or buns, and choose complex, low-processed carbohydrates – grains, legumes and vegetables. Also consume enough fiber (fruits and vegetables), enough protein and healthy fats.
“Proteins and fibers are probably the most important substances that you need to pay attention to when you start exercising and want to lose weight. Fiber stimulates the production of hormones that cause a feeling of satiety, and has a positive effect on the intestinal microbiota.
Protein is digested more slowly and is better at suppressing hunger, and is also very important for muscle growth. “If you do intense sports but don’t consume enough protein, muscles can be damaged,” notes the family doctor.
Carbohydrates are best consumed before exercise because they are a source of quick energy, which is needed for strength. Consuming a lot of carbohydrates, regardless of whether you exercise or not, will make it harder to lose weight, so you should choose complex carbohydrates and exercise or at least go for a walk after meals.
“Although it is often emphasized that for successful weight loss the most important thing is to burn more calories than you consume, I want to draw attention to another principle.
According to the latest data, a large number of cases of overweight and obesity are related to impaired glucose metabolism – insulin resistance. One of the most important factors in how this condition occurs is excessive consumption of carbohydrates. Unfortunately, in the presence of insulin resistance, weight loss is extremely difficult and sometimes medical help is needed,” emphasizes M. Tuklerienė.
It is important not to forget rest
Another important element for successful weight loss is rest. Of course, first of all, you should take care of a proper sleep regime – sleep at least 8 hours. and going to bed and getting up at the same time.
“It’s also important to be able to get out of the ‘ready’ mode and let the body rest. I emphasize right away that looking at phone or computer screens in the evening is not suitable for relaxation, sometimes these activities only push the body into stress mode even more. This can also lead to chronic stress, when the production of the hormone cortisol is disturbed, and if it dominates more than necessary, it will be extremely difficult to lose weight,” says the family doctor.
Useful activities for quality relaxation can be reading, listening to music, engaging in some monotonous, favorite activity – tidying up in the garden, solving puzzles, and also very suitable for walks, especially in nature.
Losing weight can also be unsuccessful due to health problems
It is important to remember that in certain cases, changes in body weight can signal various health problems. In addition to the already mentioned chronic stress and insulin resistance, which can lead to the development of polycystic ovary syndrome in women, weight can be affected by eating disorders or thyroid problems.
“There are many different signs, which are sometimes difficult to interpret without the help of a specialist, so if you are facing weight problems, it is useful to consult your family doctor.
After consultation with a specialist, it is useful to perform lipidogram, glucose, insulin, thyroid, and sometimes other hormone tests. In addition, weight problems can also be related to the lack of micronutrients, such as vitamin D, B12, magnesium or chromium, the deficit of which causes a desire to eat sweet food”, observes M. Tuklerienė.
It is also worth noting that a large part of weight problems are related to psychological state or emotional eating. Although in such cases a strict routine and adherence to principles helps to lose weight, it is often observed that it returns, so when faced with such problems, it is useful to consult with specialists in eating disorders or emotional eating.
2024-05-10 20:24:31