What is the main reason for the failure of dieting to lose weight? Dieting to lose weight has become the first choice for slimming people because diet is indeed related to obesity. However, many people find it a failure. Let's take a look at the main reasons for the failure of dieting and losing weight, hoping to solve your doubts.
What is the main reason for the failure of dieting to lose weight? 1 1. The diet to lose weight is so different from peacetime.
If you replace three meals a day with formula liquid food, the nutrition may be enough, but the appetite is basically not satisfied and it is difficult to persist for a long time. Once you resume your daily diet, you will definitely rebound.
The size of diet food is too small.
Sometimes when you eat two bites of a solid diet meal, your stomach can't get the signal of fullness, so you feel hungry all day, and finally you can't help but eat a big meal and lose weight.
This food contains too little fat.
Normal fat intake should account for 20%-30% of total calories. If you suddenly reduce the fat content during weight loss, the taste of food will be different and you will be more hungry.
4. There is too little water. Some people not only go on a diet, but also save water for quick results.
After a long time, the body will cause electrolyte disorder due to dehydration, which is harmful to health. Moreover, the weight lost due to water loss is easy to pick up, which is equal to not losing weight.
In order to achieve the effect of losing weight for a long time, and as a choice for ordinary people to pay attention to health, nutritionists suggest strictly controlling "quality" in the process of food selection and cooking, that is, choosing more raw materials with low fat content. For "quantity", that is, volume, there is no need to be too limited. Specific practices are as follows:
1. People who consume 2000 calories a day can lose up to 500- 1000 calories during weight loss. The result is a week's weight loss of 0.5- 1 kg.
2. Replace high-fat meat (pigs and cows) with low-fat meat (chicken and fish), or replace some meat products with bean products. Stewing and steaming are often used in cooking, and frying and frying are less.
3, eat more fiber-rich foods, vegetables, fruits, because there is volume to feel full.
4. Drink plenty of water. Eat more fruits with enough water, such as watermelon, pear and orange.
5. Keep moderate exercise. Walking for 30 minutes can consume at least 300 calories, improve the body's metabolic rate and remove the garbage in the body. Exercise is especially important for maintaining weight loss.
What is the main reason for the failure of dieting to lose weight? New research shows that dieting can make the brain sensitive to stress and the effects of a high-fat and high-calorie diet. After dieting, these changes in the brain will last for a long time. Under pressure, healthy people will be stimulated to overeat.
Most research on weight loss focuses on regulating appetite-helping people eat less, eat more quickly and reduce appetite. But Sister Rosamund Kwan said, "It's more important to lose a good figure and keep it". Even weight-loss surgery can't keep people slim forever.
Tracy Bell, a neurobiologist at the University of Pennsylvania, believes that the problem may be stress. Stress causes the body to release cortisol hormone, which supplies energy to the blood in the form of glucose, so that we can avoid potential dangers. However, long-term high stress levels will lead to a long-term increase in cortisol levels, which may lead to increased appetite and weight gain.
Bell and her co-authors put forward a hypothesis that dieting will make people more sensitive to chronic stress in daily life, which will make even the strongest dieters crave something delicious to satisfy their cravings. Occasionally, a little gluttony will not lead to obvious weight gain, but constant pressure will lead to habitual indulgence in eating and letting go of food intake, which will lead to the great cause of losing weight.
To test this hypothesis, the researchers reduced the daily food intake of mice by 25%. After three weeks, the mice lost weight 10- 15%. After exposure to mild stress (such as strong noise), the blood cortisol levels of these hungry mice increased. Moreover, the cortisol level in their bodies is higher than that in the control mice. This shows that the stress level of dieting mice is higher and it takes more time to recover.
After eating 1 week of standard laboratory food, these mice underwent a series of mild stress tests to simulate the fluctuations in daily life. This study, published in the recent Journal of Neuroscience, shows that dieters are still more sensitive to stress than non-dieters after stopping dieting, and they are more likely to eat a lot of high-fat foods under pressure.
The researchers found that even this relatively light short-term food reduction can lead to long-term changes in gene expression. In mice on diet, the level of protein, which stimulates cortisol release, increased significantly, indicating that it is more sensitive to stress. After these mice eat high-fat foods without restriction, the hormone levels that stimulate appetite will also increase.
Changes in gene expression can explain why so many people fail to diet. Dieting increases our sensitivity to stress, which makes us look for something rewarding, such as "delicious food" with high fat and calories.
"It's hard to go on a diet because your brain is against you," Bell said. Learning a better way to cope with stress may be the key to success in losing weight, because then you will "not be driven by pressure to seek consumption". Bell believes that designing drugs for these stress pathways may help dieters keep their lost weight from rebounding.