Understand how genetics, biology and socio -economic factors influence the weight and challenges the idea of personal control
Weight loss is a dominant issue in various audiences, often framed as a question of personal responsibility. However, after almost 15 years of work on health research and nutrition, I saw how the weight of weight is treated differently from almost all other health problems.
People are regularly guilty of the size of their body, although robust evidence show that the weight is modeled by a complex mixture of genetics, biology, environment and socio -economic factors. Limited access to healthy foods at affordable prices, the lack of safe places for exercise, long working hours and chronic stress – all more common in disadvantaged areas – can make it significantly difficult to maintain a healthy weight.
Here are five things that I would like more people to understand on weight loss.
1. It goes against our biology
Obesity has been recognized as a national health priority in England since the 90s, with numerous policies introduced in response. However, obesity rates have not decreased. This suggests that current approaches, which tend to focus on personal responsibility, do not work.
Even when weight loss methods are successful, the results usually don’t last. The research shows that most people who lose weight end up recovering it and the chances that someone with obesity reaches and maintain the “normal” body weight are very low.
This is partly due to the fact that our bodies react when we lose weight, a response rooted in our evolutionary past. This process is called metabolic adaptation: when we reduce the intake of energy and lose weight, our metabolism becomes slower and Hormones of hunger, like Ghiline They increase, encouraging us to eat more and recover the lost weight.
This biological response made sense in our past hunters-cackers, when it was common to have periods of food and scarcity available. But today, in a world in which ultra -elaborate and high calorie foods are cheap and convenient, these same survival characteristics facilitate weight gain and make loss difficult.
Therefore, if it was difficult to lose or maintain weight, this is not a personal failure, it is a predictable physiological response.
2. This is not a willpower
Some people seem to maintain a stable weight with relative ease, while others have difficulty. The difference is not only in willpower.
Body weight is influenced by a series of factors. Genetics plays an important role, for example, influences the speed with which we burn calories, the hunger we feel or how much we are satiated after eating. Some people are genetically predisposed to feel more hungry or to want highly energetic foods, which makes weight loss even more demanding.
Environmental and social factors also play an important role. Having time, money or support to prepare healthy meals, being active and giving priority to sleep really makes the difference – and not everyone has these features.
When we ignore these complexities and assume that the weight is purely a question of car -control, we contribute to the stigma. This stigma can make people feel judged, embarrassed or excluded, which, ironically, can increase stress, reduce self -esteem and make it even more difficult to adopt healthy habits.
3. The calories are not everything
Calorie count is usually the standard weight loss strategy. And while the creation of a calorie deficit is essential for the theory weight loss, in practice it is much more complicated.
To begin with, the hot food labels are only estimates and our energy needs vary overnight. Even the amount of energy that we absorb from food can vary according to the way they are cooked, digested and the composition of our intestinal bacteria.
There is also the persistent idea that “a caloric is only a caloric”, but our bodies do not treat all calories in the same way. A biscuit and a boiled egg can contain similar calories, but affect our hunger, digestion and energy levels in a very different way. A biscuit can cause a rapid peak of blood sugar and a fall, while an egg provides satiety (fullness) and a more lasting nutritional value.
These misunderstandings have fueled the increase in fashion diets, how to make only blended or cut groups of entire foods. Although they can lead to short -term weight loss, creating a caloric deficit, they are rarely sustainable and often lack essential nutrients.
A more realistic and balanced approach is to focus on long -term changes: eat more full foods, reduce travel meals, reduce alcohol consumption and create habits that favor general well -being.
4. Exercise is excellent for your health, but not necessarily for weight loss
Many people presume that the more they train, the more weight they will lose. But science tells a more complex story.
Our bodies are very good at preserving energy. After an intense training, we can unconsciously move less for the rest of the day or feel more hungry and eat more – compensating the calories burned.
In fact, the research shows that total daily energy expenditure does not continue to increase with multiple exercises. Instead, the body adjusts becoming more efficient and reduces the use of energy elsewhere, which makes weight loss only with the most difficult exercise than many expect.
Having said that, exercise still offers a great variety of benefits: it stimulates cardiovascular health, improves mental well -being, maintains muscle mass, improving metabolic function, strengthening bones and reduces the risk of chronic diseases.
Even if the number in balance does not change, exercise is still one of the most powerful tools we have to improve health and quality of life.
5. Health improvements do not always require weight loss
It is not necessary to lose weight to be healthier.
Although intentional weight loss can reduce the risk of diseases such as heart disease and some tumors, studies also show that the improvement of the diet and being more active can significantly improve health indicators – such as cholesterol, blood pressure, blood sugar and insulin sensitivity – even if their weight remains the same.
Therefore, if you do not see important changes in balance, it could be more useful to change the focus. Instead of pursuing a number, focus on behavior: nourish your body, move regularly in a pleasant way, sleep well and control stress.
The weight is only a piece of the puzzle and health is much more than this.
Rachel Woods He is a senior professor of physiology at the University of Lincoln.
This content was originally published inThe conversation. To access it, .
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
