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It is not the number of calories or the amount of exercise we do that determines whether we will be thin or fat, lose weight or stay fat despite diets. Research shows that different factors determine what we can do.
When we lose weight and when we don't
These facts are really confusing because there are so many diets and weight loss programs out there.
"It has long been known that most diets fail. 90 percent of those who want to lose weight actually weigh more than before they tried the diet and are victims of the yo-yo effect," says the nutritionist.
Nutritionists are only now gradually revealing the reasons for this. One of the most important findings is this: a simple equation that used to be considered the first and most important law of weight control does not apply at all to many overweight people.
Calorie balance error
A negative calorie balance is not always associated with weight loss. Many fat people who constantly berate themselves and eat little, but at the same time do not lose weight, can tell you something about this. On the other hand, there are many people who eat more than they burn each day and stay slim.
The brain is the main calorie burner
The second law - those who exercise every day become slimmer - is also called into question by recent studies. In a study of exercise-assisted weight loss, female subjects tended to gain weight and did not become slim as expected.
“Apart from high-class sports, exercise is highly overrated as a way to burn calories. It's not just a little fun exercise that burns a lot of calories, but our brain is actually a real energy guzzler. It consumes about a quarter of all energy, although the brain makes up only two percent of the body weight.
But whoever thinks that you can lose weight with the help of "brain jogging" and learning languages, unfortunately, is also mistaken. The need for calories increases only slightly. The brain processes most of the energy, exclusively in the form of glucose, in activities we are not aware of, such as producing hormones and controlling metabolism and organ function.
It doesn't matter if you're a desk worker or a gardener, your calorie needs are the same
Then lifestyle must be the deciding factor: our sedentary western lifestyle is often seen as the main cause of the obesity epidemic. The scientists compared the daily caloric needs of a typical (sedentary) American with the needs of an African foraging tribe.
The caloric needs of both groups were the same: about 2600 kilocalories for men and just under 2000 for women, although the Africans, who still lived in their original state, are constantly moving and rarely sit during the day.
The influence of food on success in losing weight
However, Africans were slimmer than sedentary Westerners.
"There are several explanations for this. The obvious conclusion is that those who exercise little consume far more calories than their daily needs. More than 500, which will undoubtedly be significant in the long run."
However, what foods are eaten can have a much greater impact on this. And they differed significantly between the two groups.
Studies have shown that the following foods lead to obesity especially quickly:
- Potatoes – boiled or fried (due to high starch content)
- White flour products
- Sugar
On the other hand, the following measures contribute to weight loss:
- Non-starchy vegetables
- Fruits
- Nuts
- Yogurt
Fiber neutralizes calories
"The explanation for this lies in fiber, which is abundantly provided by vegetables, fruits and nuts. The body releases unused calories with indigestible fiber. Plant fibers have been proven to make you slimmer."
In this study, two groups of people trying to lose weight were allowed to eat the same food with the same daily calorie count. However, in one group all grain products were whole grain, in the other - refined and processed.
The whole-grain group burned about 100 more calories a day -- an amount that can lead to a three-pound weight loss a year.
Crucial roles: metabolism and genes
Thus, fiber has a positive effect on metabolism.
"However, it is fundamentally impossible to influence metabolism, satiety, hunger and the number of fat cells. Most of this complex interaction is conditional."
This is why some people find it easy to lose weight or stay slim and stay that way, while others struggle with being overweight despite their best efforts.
Program your brain to eat the right foods
"Appetite changes with proper nutrition. This increases the desire to eat healthy foods that make you slimmer, not fatter: foods rich in fiber, such as fruits, vegetables, whole grains, and foods rich in protein, such as fish, poultry, and yogurt.”
Outwit the genetic predisposition
Even if losing weight is difficult, especially for people with a genetic predisposition, it can still be achieved with proper nutrition and a little perseverance.