Prevention of obesity

Excessive intake of energy most often associated with abundant supply on the background of insufficient physical activity. In this case, oxidation in the body of carbohydrates and fats do not ensure their full utilization of energy, much of it replenishes the body's fat depots (not oxidized carbohydrates are also converted into fat). As a result, notes about adequate energy excess accumulation of body weight. In quantitative measurements, it is equal to the quotient obtained by excess calories by 9. Impaired function adequately the degree of obesity. The first time the degree of obesity (excess weight 10-30%) efficiency is preserved, but an alarming symptoms have been observed. It is noticeable shortness of breath with physical labor, fatigue, sweating, constipation, flatulence. Second degree (30-49% excess weight) is characterized by severe shortness of breath with physical labor or even without it, flatulence, increased appetite, the evening may swell up. Efficiency significantly reduced. Appearance of a clear indication of what had happened. Third degree (50-100% overweight) differs sharply pronounced disparity appearance and virtually disability. Shortness of breath is constant. To a permanent circulatory disorders with edema. Lethargy and drowsiness are combined with an incredible appetite. At the fourth degree of obesity (body weight exceeds the norm by more than two times) comes complete with mental disability and loss of interest in everything around, except for meals. In the formation of overweight need to take timely measures to normalize it. First of all, you must stop and prevent its further growth, reducing the consumption of foods with high energy potential (containing large amounts of carbohydrate and fat). For many people this is enough to restore their previous physical status and ensure good performance. But most of all awareness of the need to reduce body weight occurs when excess weight takes on the character pronounced obesity. This greatly complicates the matter. Obese people need to find ways to increase energy expenditure to such an extent that has begun spending fat depots in the body. This involves switching to manual labor, intensification, increased motor activity, performance sport exercises. Should have a real idea of ??the possibilities of this method. This is important because knowing about the healing effects of physical labor and sports load, and many willingly resort to them, but soon cools in connection with their imaginary inefficiency. This is due to the lack of specific knowledge about the waste of energy and quantify the performance of body fat in those or other physical activities, the dynamics of water exchange, temporarily predetermines the nature and magnitude of changes occurring at the same weight. To prevent the body's daily 44 g of fat in connection with excess energy intake capacity of 400 kcal person weighing 70 kg to hard to run about an hour. Many also believe that it is enough for 10-15 minutes. In this situation, even with a daily 15-minute run in the organism will inevitably accumulate adipose tissue with an intensity of about 25 grams per day (about 9 kg per year), and weighing after a jog does not fix the loss of body fat stores (it is negligible - about 12 - 15 g), a.poteryu water then (may reach several hundred grams). This water returns to the body and it will remain after the first copious drinking. Therefore, if you want to lose weight through moderate-intensity running at normal power needed to focus on what a person weighing 70 kg would reduce it by only 0.9 grams per minute. More convenient in all respects decrease the energy level of your diet. Moreover, the mere reduction in its volume of anything is not evidence. Every sminusovannye 100 kcal provide weight reduction to 1911 is 1.1 kg for 100 days and 4 kg per year. Hence the conclusion: information about the energy value of the most frequently consumed foods should be as well known, as well as information about the availability of money in your wallet. In this table below shows the approximate data on the negative dynamics of body weight with additional physical stress on the background of the equality of actual energy expenditure and calorie intake. In the calculations, in order to regulate body weight through the power of quantitative restrictions should be aware that reducing the energy potential of the diet for more than 200 calories does not cause weight loss due to the inclusion in this process other parts of metabolism. On the principle of limiting the consumption of food developed numerous recommendations on regulation of body weight. They all claim to the effectiveness and validity. Nevertheless, some of them can not be considered wealthy, as offering hazardous to health and life options. To those, above all, is the practice of fasting. Modern scientific understanding of nutrition suggest strictly not allowed complete rejection of food for some time to life-saving weight loss as the body no reserves of many vital nutrients. Their loss during starvation causes great bodily injury. The degree of danger evidenced by the fact that the full fasting energy expenditure of fat provides only 20% taking place to reduce body weight. Everything else (it's 80%) - the loss of protein, water and salt, that is of vital substances. In addition, water loss in this situation disguises the true state of affairs gives rise to unjustified optimism. Normalization of water exchange in the future leads to a rapid (compared with the actual power) restoration of body weight in the first days and weeks after treatment. In this regard, most experts recommend a diet of reduced calorie diet energy value at the level of energy consumption in basal metabolism (energy expenditure to ensure the life of the organism at rest in a comfortable environment). Roughly this amounts to 1 kcal per 1 kg of body weight per hour. When restricting the energy the body should not receive more than 2000 kcal for the initial calculation of the norm's energy needs based on actual body weight. Prerequisite is to ensure the usefulness of the protein diet. To this end, each missing a kilocalorie need to add an additional 12-15 mg of protein. You must also supply the body with all other vital nutrients (vitamins, fatty acids and mineral salts). Approximate calories you can look at the tablet consumption during various activities, sports

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