Losing weight is not an easy task and having a few extra kilos can take its toll on the body. For these reasons, eating a balanced diet and practicing physical exercise on a regular basis is the best way to maintain a healthy weight and prevent the development of diseases.
The World Health Organization (WHO) ensures that being overweight can lead to cardiovascular problems, mainly heart disease and stroke.s, diabetes and musculoskeletal disorders such as osteoarthritis.
On many occasions when people are overweight, the first thing they think about is dieting; however, the results are not always as expected. The United States Centers for Disease Control and Prevention (CDC) ensure that those who lose weight gradually and steadily, between one and two pounds per week, achieve better results in not regaining it back.
“Losing weight in a healthy way is not just about following a diet or program. It is about a lifestyle that includes healthy eating and regular physical activity,” he says.
However, this is something that is sometimes not taken into account and so-called miraculous diets are used, which in the end make us lose kilos, but are not sustainable in the long term and, even more serious, can generate imbalances in the body.
Information from the Top Doctors portal, from Spain, indicates that all diets that promise a body 10 in a short time are not effective in the long term. “The weight loss is due to decreased consumption of fluids, electrolytes, glycogen stores and body proteins, but not fat. Thus, when the treatment is finished, the lost kilos are recovered and even some more are taken ”, he specifies.
For experts, following this type of diet ends up causing a series of unwanted situations, which are mainly evidenced by the rebound effect.
There is no change of habits
When people resort to this strategy, it is possible that they lose weight, but if they do not change their eating behaviors and habits permanently, in a few days they will have gained kilos again. Adopting healthy practices is the best way to achieve real change, say specialists.
According to Top Doctors, it is very common that one of the results obtained with the so-called miracle diets is the introduction to eating disorders, such as anorexia and bulimia.. In addition, cardiovascular, hepatic and renal alterations can be suffered, as well as sleep disturbances, irritability, anxiety or depression.
“This type of diet can end up altering the metabolism since going from diet to diet ends up slowing down the body. For avoid effect rebound you have to follow a diet that increases the basal metabolism, which is the energy expenditure that the body makes to survive ”, specifies the aforementioned website.
Manuel Moñino, president of the Official College of Dietitians-Nutritionists of the Balearic Islands, in Spain, quoted in a website article take care plusensures that this type of Diets generate nutritional deficits of vitamins and minerals and possible excessive losses of muscle mass and body water, leading to states of protein malnutrition. They also produce frustration and decreased self-esteem.
According to the CDC, when a person has lost weight, the most important thing is to take care of their diet and change their habits to avoid regaining it.
It is key, for example, to restrict the intake of carbohydrates, which are present in a large amount of food. One way to consume the right type and amount is to use glycemic index (GI) tables that make food choices easier. In the same way, it is crucial to reduce fats, particularly saturated and trans fats, and add at least five servings of fruits and vegetables a day to the diet, as well as lean proteins and whole grains.