Why diets don't work?
The human body is naturally adapted to maintain the correct condition and a certain percentage of fat. Our fat cells, and to a lesser extent the cells of the stomach lining, secrete the hormone leptin.
Yes, our fat is an active part of the endocrine system! When the fat percentage in our body decreases, less leptin is produced in our body. When we are hungry, the hormone ghrelin and neuropeptide Y are produced and make us think about where and what to eat.In a state of starvation, irregular food intake, low-carb or low-calorie diet, our body tends to increase the amount of fat that will help to survive the next forced "fast" or a long winter. The opposite processes occur with a high percentage of fat in the body. This explains the ease of losing extra pounds at the beginning of weight loss, but behind the euphoric decrease in centimeters" comes " stagnation, and after this it is possible to return the lost kilograms and centimeters.
How does this happen? Just as the body becomes resistant to insulin in type 2 diabetes, it becomes resistant to leptin. This is due to many factors, such as a sedentary lifestyle, excessive consumption of processed carbohydrates, increased triglyceride levels, chronic stress, etc. Very similar to the lifestyle of many people? In fact, the hypothalamus does not receive a signal, despite the abundance of fat, and therefore leptin.
Fortunately, leptin resistance can be dealt with by paying attention to the above factors and lifestyle. Maintaining regular physical activity, increasing the consumption of unprocessed foods, fighting stress, and reducing alcohol consumption will all help combat leptin resistance.
So why don't diets work?
First of all, it is worth noting that the concept that underlies most modern diets is wrong.
When we go on a diet that severely restricts the body, it senses a trick and simply cuts down on the metabolism, hoping to keep its strategic fat reserves intact. In trying to deal with this, dieters usually increase their calorie deficit by increasing physical activity - usually long, exhausting cardio sessions. When we choose physical activity in this situation, our body releases the stress hormone cortisol, which breaks down not only fat, but also skeletal muscle, which is the most metabolically active, "unprofitable" for the body, tissue. Cortisol also contributes to fat accumulation in the waist area.
When it comes to the traditional approach to fat loss, it is worth saying that it leaves much to be desired. Prolonged aerobic sessions are the wrong way to get high muscle mass and relief. If we talk about aerobic activity, it is more reasonable to include a short intensive cardio in your program. This preserves muscle mass and reduces the chronic stress response caused by prolonged aerobic sessions. In addition, it is worth considering a grocery list that includes many sources of protein, fruits, vegetables and nuts, seeds and healthy oils, as well as exclude processed and synthetic products from the diet. Finally, we should not forget about setting real and achievable goals. The support and understanding of friends and family is also very important in this war on fat that You can really win!
