Useless praviloEsli you are overweight, you probably do not just say, "Eat less and move more." Unfortunately, this statement does not carry anything that would help you progress, and here's why.
In fact, weight loss - it really is "eat less and move more." Weight is lost only when the calories consumed more than it consumes. The phenomenon is called "creating a caloric deficit." But this is the easy part ends.
The truth is that the phrase «eat less and move more» - harmful h4> Dr. Spencer Nadolsky specializing in the treatment of obesity, concludes:
"The advice that experts give for many years, and sounded:" Eat less, move more. " However, it is not working. Yes, you really have to do these things, but to tell people that they did, in fact, useless. Because there are a number of strong psychological and biological factors, plus the impact of the environment, which will work against this Council ».
The truth is that the phrase "eat less and move more" - is harmful.
The human body is a very complex system of mechanisms, and even consider it as a kind of machine is very tempting, the way the body regulates its weight can not be reduced to a primitive confrontation "calories in - calories out».
But do not interpret all of the above as "since I am unable to control it, and then I will not worry." The difficulty in losing weight should not be an excuse for inaction. On the contrary, it uses that information to recognize all the pitfalls of the process, to overcome them and become an improved version of yourself.
Over-reliance on force voliFraza "Eat less, move more" mean fitness - it's just a matter of willpower, and just need to make great efforts to get in shape. And if it did not work - so you just did not try to do it.
The truth is that when it comes to fitness, people rely too much on willpower. So what happens when we rely on willpower? To understand this, we use the case study nutrition experts Alan Aragon and Lu Sule:
"Let's take the example of a fictional character named Dan. Deng, who weighs 108 kg, decided it was time for a change. He buys a popular book about losing weight and decides to comply with a set of standard diets there. He does not know what the reference diet - it's only 1300 calories a day, which is less than half of what he eats every day. However, he does not want to achieve some particular weight. He just wants to lose weight, and the sooner, the better.
When you lose weight, leptin levels decreased, which leads to increased hunger and reduce metabolism h4> At first it seems that the kilos disappear pretty quickly - Dan manages to lose 10 kilograms in just Six weeks. His wife jokes that he is losing a pound every time you take a shower. Dan begins to think that in the next month, its weight is less than 80 kilograms. And it will be the first time since he was a college freshman.
But there is something that Dan does not know: his diet has failed him. Since he was always hungry, his desire to follow the rules of the diet is weakening by the day. And as Dan weight throughout his adult life has never fallen below 80 kilograms, its metabolism begins to resist. The level of heat is not associated with physical activity has dropped, and should begin to slow down metabolism and rest periods.
By the time when Dan finally admits that he no longer complies with the diet, the weight had come back to him, and his body will continue to work to restore all the lost kilos, plus a little earlier, "appendage". That's what happens when you toss a firecracker in a hornet's nest homeostasis ».
In this example, Dan fights with his natural homeostasis, that is, the ability of your body to maintain energy balance for a long time. Dan does not know that rapid weight loss leads to a decrease in the level of leptin - the hormone that regulates body weight.
When you lose weight, leptin levels decreased, which leads to increased hunger and reduce the level of metabolism. Similarly, when you eat a lot, your appetite is gradually reduced. Together, these effects allow the body to keep a stable weight. They also create difficulties with weight loss: your body resists weight loss, and this resistance is directly proportional to your success in this business.
The most aggressive weight loss method to quickly lose weight, but to succeed with their help will be most difficult. You can make great strides in the first few weeks, but then every day will be required more and more effort just to remain "normal».
Dan is relying on willpower. He tried to fight his own nature, by eating less food, and moving more. But in the fight nature with nature will always emerges victorious.
Positive feedback loop svyaziUspeh comes not from the use of willpower, but on a sustainable positive feedback loop. This kind of motivational machine that says: "The results that I achieve, are worth far more than the effort involved in it." When it comes to maintaining motivation when carrying out the planned fitness program, positive feedback - the only thing that is really important.
Created by Dan at the beginning of their diet positive feedback loop was unstable. Gradually, he became more and more hungry and lose weight it became harder and harder. And at this point, the feedback has lost its stability. One can not always rely on willpower. Willpower - this is just the spark that starts the engine of the car, rather than gasoline, thanks to which the car is traveling.
«The results that I achieve, are worth far more than the effort involved in this» h4> That is why it is always painful to see how people who want to lose weight, start doing meaningless things, to eg reducing sodium intake, or set out to run each morning. Of course, all this looks like a very healthy activity, but in many ways still is just the opposite.
It has been said that when it comes to weight loss, the benefits of exercise in the long term is not too high. And sitting on a diet consisting of foods low in sodium, you just get a lot of inconvenience, as a reward for this will be very small.
The activity does not give significant impact can not be "healthy" in the long run, if it involves the use of willpower.
So cutting sodium intake, food only "organic" food, "a little movement every day," and so in fact can only prevent us lead a healthy lifestyle.
Hate running? Then do not run. I do not want to give up pizza? Then find a way to incorporate it into your diet. I do not like the salad? Find another way of eating vegetables.
Realizing that the "eat less, move more" - is not the answer, you can understand that fitness - is a skill, not a talent and will develop it as an ability. And most importantly, you will be able to forgive yourself for all the time when you failed and you did not have the motivation to continue attempts.
via vitals.lifehacker.com/why-eat-less-move-more-is-the-least-helpful-diet-adv-1686146359
