Weight gain can indicate both natural and pathological processes in the body. Sometimes the patient associates weight gain with normal overeating, although the root cause is hormonal failure, eating disorders, or adrenal dysfunction. It is very important to fix the problem in time and consult a specialist doctor with it. What you need to know about weight gain and how adipose tissue affects our lives?
Weight and health
The ratio of mass and height of a person affects not only the external parameters, but also the state of health. Deviation from the norm is fraught with a violation of metabolic processes, an additional burden on the heart, blood vessels, bone skeleton, and a reduction in life expectancy. To determine normal, overweight, or underweight weight, a BMI (body mass index) is used.
BMI is not universal. Most often it is used as an average, which must be adjusted based on the individual characteristics of the patient.
According to statistics, overweight increases the risk of developing cancer by 14-20%, heart disease - by 32%, depression - by 55%. The increase in mass can be a symptom of hormonal disorders, malfunction of internal organs, infectious or inflammatory diseases. If you can’t explain the increase in the number on the scales, if you feel discomfort in your own body or uncharacteristic symptoms (shortness of breath, joint pain / heart, decreased activity, regular hunger) - consult a doctor. But an increase in BMI is not always associated with disease. What are the possible causes of weight gain and how to get rid of hated kilograms?
Possible causes of weight gain
The reasons for weight gain can cover absolutely all aspects of our life - from violations of the intestinal microbiome to compulsive overeating. As soon as you notice an uncontrolled increase in body weight that is not related to physiology (for example, menstruation or allergic edema), be sure to consult a doctor. Specialization of the doctor depends on the accompanying symptoms and the state of health of each individual patient.
Weight gain is closely related to the growing up of a person. The kid is rapidly gaining weight in the first few years of his life, “stretches out” during puberty, keeps his normal weight by 20-40 years, after which he gradually gets fat. As you know, every 10 years, metabolic processes slow down by 10%. The quantity and quality of muscle mass decreases, metabolism slows down, and lifestyle becomes not as active as in adolescence. It is impossible to avoid age-related changes, but their intensity can be regulated. Follow the diet, often go outdoors and find the physical activity (dancing / yoga / hockey) that you like.
Stress and Nervous Disorders
The body's response to stress is extremely mixed. On the one hand, it is a useful feature that has helped humanity survive in emergency situations. On the other hand, stress destroys our muscles, lowers insulin resistance and contributes to the accumulation of adipose tissue. The fact is that emergencies occur less and less, and human comfort is at an all-time high. Instead of searching for housing and protection from predators, we are subject to minor household stress - worries about work, children, the future, our own appearance or the queue in the store. The result - the nervous system is constantly tense and is engaged in the production of cortisol. It is a hormone that “causes” our body to accumulate fat in order to use it during future crisis conditions.
There are no universal stress relief tips. One patient should change jobs, another should do dancing or yoga, and the third one should finally come to terms with their parents. If you can’t cope with the task yourself, consult a psychologist.
Do not forget about eating disorders. According to statistics, obesity, along with anorexia, takes millions of lives and leads the list of the most dangerous diseases of our time. Regular overeating, a cult of food, drug addiction from fast food are not the norm and should be worked out with a specialist. It is very easy to avoid obesity (it is enough to eat and move right), but getting rid of the disease is more difficult. In addition to the return of weight to normal, it is necessary to work out the psychological component, and this can take years.
Purchases in organic stores are not always the key to proper nutrition. Superfoods, diet drinks, low-fat desserts can be not a salvation, but a real carbohydrate trap. A healthy diet should be a part of life, and not a temporary manipulation of your own mind. It is very important to understand the basic principles of making the right diet. They can be studied using books, the Internet, or a qualified nutritionist.
Switching to a healthy diet does not exclude the use of fast food or industrial sweets. The main thing is that the amount of healthy foods should be at least 80% of the total diet.
The transition to a new type of food should be smooth. One of the most common mistakes made by beginners is to cut servings. A sharp reduction in the usual number of calories puts the body in a state of stress. The body thinks that it is starving and not the best of times, so it actively stores fat and turns on the appetite to the fullest in order to get as much energy as possible.
Glucose is an element to which all carbohydrate products are broken down, getting into the human body. This is one of the main sources of energy that feeds our brain and allows a person to fully function. If the amount of incoming sugar exceeds the permissible rate, obesity, metabolic syndrome, diabetes mellitus develops. According to studies, an excess of glucose is fraught with chronic fatigue, anxiety, chronic inflammatory processes in the body and heart diseases.
Due to the increased concentration of glucose, a person experiences hunger and cravings for high-carbohydrate foods, which accelerates weight gain. In this mode, the body does not have time to burn fat, synthesize the necessary hormones and support the work of individual organs. In addition to a sharp jump in body weight, the following symptoms are possible:
- irritability, temper, aggression;
- sharp mood swings;
- craving for bakery sweet products;
- decrease in body quality, sagging and loss of skin elasticity;
- weakness, tremor during periods of hunger;
- uncontrolled fluctuations in energy levels;
- constant need for food (the intervals between meals do not exceed 2-3 hours).
Not only the figure, but also the well-being, appearance, activity and other components of our life depend on the hormonal background. Doctors emit 5 hormones that have a major impact on our body, or rather, the amount of fat in it. What are these hormones, where are they produced and what functions do they perform?
- Adrenalin. It is secreted by the adrenal glands to mobilize the forces of the body and eliminate the threat of various origins (stress, fear, shock, lack of sleep, strong emotions). Adrenaline affects almost all metabolic processes, including the breakdown of fat.
- Thyroid hormones (thyroid). The thyroid gland produces two hormones, thyroxine and triiodothyronine. They are responsible for cell growth, activity and metabolism. Thyroid hormones increase the breakdown and inhibit the deposition of fat on the hips and sides. Lack of hormones occurs when there is inflammation of the thyroid gland or iodine deficiency.
- Ovarian hormones (steroidal). Female ovaries produce progestins, androgens and estrogens. These are the sex hormones that affect the quality of our body, muscle growth / functionality and an increase in body fat. The level of sex hormones can be destabilized due to unhealthy eating habits, the use of hormonal drugs, heredity and pregnancy.
- Hormones of the liver. The liver removes excess hormonal substances from the body, and also synthesizes some of them. Disruption of the liver can occur due to strong emotional turmoil, alcohol abuse and fatty foods.
- Insulin (pancreatic hormone). Insulin promotes the breakdown of carbohydrates and is responsible for the energy exchange in our body. An increase in insulin levels may be due to heredity, the development of diabetes mellitus, or the consumption of large amounts of fast carbohydrates.
Excess weight can be a consequence of hormonal disruption, as well as its cause. Listen to your own body, give preference to an active lifestyle and quality products. Do not forget about regular diagnostics and at least once every 2-3 years take a blood test to check the level of hormones.
Lack of sleep and rest
Lack of sleep and rest - stress for the body, which is associated with the production of cortisol and the accumulation of fat. Chronic lack of sleep also triggers the release of the hormone and subsequent changes in the body. But there is another reason why 8-hour sleep becomes a necessity. It is in the deep phase of sleep that fat is burned. Even at night, our body produces and consumes energy. Fat is an excellent energy resource, but it is impossible to recycle all the "extra" fabric. Watch the regime and get enough sleep, not only to spend a couple of hundred calories in a dream, but to gain strength for the new active day.
How to lose weight?
The first step is to determine the cause of the weight gain. If it lies in stress, diet, lack of sleep, activity or rest, the patient can deal with the problem on his own. If the increase in mass is associated with eating disorders, hormonal disruptions or diseases of the internal organs, you should consult a specialized physician.
Features of weight adjustment also depend on the diagnosis. Some patients require urgent hospitalization and regular medical supervision, while others require several months of morning exercise and an additional portion of salad for dinner. The main thing - do not neglect your own health and do not expect instant results. Losing weight will take twice as long as gaining it.
A radical change in diet, the selection of an individual training plan, the use of dietary supplements is best done under the supervision of a nutritionist / personal trainer / doctor. If you choose an independent path, for any unusual symptoms, immediately contact a doctor.
When to wait for the results?
The human body is a complex mechanism that tries to protect itself as much as possible. Fat is a kind of protective cushion, with which our body breaks up extremely reluctantly. We, like our metabolic processes, get used to living in a stable weight. Thermal control, physical abilities, general well-being, hormone production and so on are tuned to the mass. Sharp jumps in weight put the body into a state of stress. He must constantly adapt to new needs and does not understand, which means he cannot fix the cause of what is happening.
Stress stimulates the production of cortisol. The hormone burns muscles and builds up fat. That is why after a carbohydrate-free diet, starvation or regular physical exertion for wear, the weight always returns in double volume.
According to the WHO recommendation, the optimal weight loss is 500 grams per week or 2 kilograms per month. The body will be able to easily adapt to changes and will not press the "fatty day" fat saving button. In general, doctors advise giving up diets or grueling workouts in favor of lifestyle adjustments. Only regular activity and proper nutrition will help to maintain normal weight.