In todays generation obesity is a major problem among most of the human being, So here are the top 5 best ways to lose weight and obesity. But first we have to understand the whole process of what causes obesity and solution of it.
The art of medicine is quite peculiar. Once in a while, medical treatments become established that don’t really work. Through sheer inertia, these treatments get handed down from one generation of doctors to the next and survive for surprisingly long time, despite their lack of effectiveness. Consider the medicinal use of leeches (bleeding) or, say routine tonsillectomy.
Unfortunately, the treatment of obesity is also one such example. Obesity is defined in terms of a person’s body mass index, calculated as a person’s weight in kilograms divided by the square of their height in meters.
A body mass index greater than 30 is defined as obese. For more than thirty years, doctors have recommended a low fat, calorie reduced diet as the treatment of choice for obesity.
Virtually every person who has used caloric reduction for weight loss has failed. And, who hasn’t tried it? By every objective measure, this treatment is completely and utterly ineffective. Yet it remains the treatments of choice, defended vigorously by nutritional authorities.
What causes weight gain?
1. If more calories in than out is the proximate cause, the unspoken answer to the question is that ultimate cause is “peronal choice”. We choose to eat chips instead of broccoli. We chose to watch TV instead of exercise. Through this reasoning, obesity is transformed from a disease that needs to be investigated and understood into a personal failing, a character defect.
Instead of searching for the ultimate cause of obesity, we transform the problem into eating too much (gluttony) and exercising to little (sloth). Gluttony and sloth are two of the seven deadly sins. So we say of the obese that they “brought it on themselves.” They “let themselves go.” It gives us the comforting illusion that we understand ultimate cause of the problem.
2. Adults believed that “personal choice about eating and exercise” were responsible for the obesity. However, on simple reflection, this idea simply cannot be true. Prior to puberty, boys and girls average the same body fat percentage. After puberty, women on average carry close to 50 percent more body fat than men. This change occurs despite the fact that men consume more calories on average than women.
Women are not more gluttonous or lazier than men. The hormonal cocktail that differentiates men and women must make it more likely that women will accumulate excess calories as fat as opposed to burning them off. Pregnancy also induces significant weight gain.
3. It is equitably obvious that obesity runs in families. Obese children becomes obese adults. Obese adults go on to have obese children. Childhood obesity is associated with a 200 percent to 400 percent increased risk of adult obesity. This ia an undeniable fact.
The controversy revolves around whether this trend is a genetic or an environmental problem the classic nature versus nurture debate. Families share genetic characteristics that may lead to obesity. However obesity has become rampant only since the 1970s. Our genes could not have changed within such a short time. Genetics can explain much of the inter individual risk of obesity, but not why entire population becomes obese.
Families live in the same environment, eat similar foods at similar times and have similar attitudes. Families often share cars, live in the same physical space and will be exposed to the same chemicals that may cause obesity so called chemical obesogens. For these reasons, many consider the current environment the major cause of obesity.
4. Conventional calorie based theories of obesity place the blame squarely on this “toxic” environment that encourages eating and discourages exertion. Dietary and lifestyle habits have changed considerably since the 1970s including
- adoption of low fat, high carbohydrate diet,
- increased number of eating oppotunities per day,
- more meals eating out,
- more time spent in cars and vehicles,
- increased popularity of video games,
- increased use of computer,
- increase in dietary sugar and
- increased portion sizes.
Any or all these factors may contribute to the obesogenic environment. Therefore, most modern theories of obesity discount the importance of genetic factors, believing instead that consumption of excess calories leads to obesity. Eating and moving are voluntary behaviours, after all, with little genetic input.
5. High insulin secretion has long been associated with obesity. Obese people secrete much higher levels of insulin than do those of normal weight. Also, in lean people, insulin levels quickly return to baseline after a meal, but in the obese, these levels remains elevated.
Insulin levels are almost 20 percent higher in obese people, and these elevated levels are strongly correlated to important indices such as waist circumference and waist/hip ratio. The close association between insulin levels and obesity certainly suggests but does not prove the casual nature of this relationship.
The short answer is an emphatic “Yes!” Patients who use insulin regularly and physicians who prescribed it already know the awful truth, the more insulin you give, the more obesity you get. Insulin causes obesity. Numerous studies conducted mostly on diabetic patients, have already demonstrated this fact. Insulin causes weight gain.
Solution
What to eat?
There are two prominent from all the dietary studies done over the years. First: all diets work. Second: all diets fail. Weight loss follows the same basic curve so familiar to dieters. Whether its Mediterranean, the Atkins or even the old fashioned low fat, low calorie, all diets in the short term seem to produce weight loss.
Permanent weight loss is actually a two step process. There is a short term and long term problem. The hypothalamic region of the brain determines the body set weight-fat thermostat.
Insulin acts here to set body set weight higher. In the short term, we can use various diets to bring our actual body weight down. However, once it falls below the body set weight, the activates mechanisms to regain the weight-and that’s the long term problem.
This resistance to weight loss has been proven both scientifically and empirically. Obese persons that had lost weight required fewer calories because their metabolism had slowed dramatically and desire to eat accelerates. The body actively resists long term weight loss.
- Reduce Consumption of Added Sugars
Sugar stimulates insulin scretion, but it is far more sinister than that. Sugar is particularly fattening because it incerases insulin both immediately and over the long term.
Sugar is uniquely fattening because it directly produces insulin resistance. With no redeeming nutritional qualities, added sugars are usually one of the first food to be eliminated.
Almost ubiquitous in refined and processed foods, sugar is not always labeled as such. Other names include sucrose, glucose, fructose, maltose, dextrose, molasses, hydrolyzed starch, honey, invert sugar, cane sugar, glucose-fructose, high fructose corn syrup, brown sugar, corn sweetener rice/corn/cane/maple/malt/golden/palm syrup and agave necter.
These aliases attempt to conceal the presence of large amounts of added sugars. A popular trick is to use several different pseudonyms on the food’s label. This trick prevents “sugar” from being listed as the first ingredient. If it comes in a package, it probably contains added sugar.
The best alternatives of these added sugars are fresh seasonal fruits, preferably locally grown. A bowl of seasonal berries with whipped cream is a delicious way to end a meal. Alternatively, a small plate of nuts and cheeses also makes for a very satisfying end to a meal, without the burden of added sugars.
Dark chocolate with more than 70 percent cacao, in moderation, is a surprisingly healthy treat. Traditional greek yoghurts are nutritious food.
2. Reduce Consumption Refined Grains and Carbohydrates
Refined Grains such as white flour stimulates insulin to a greater degree than virtually any other food. If you reduce your consumption of flour and refined grains, you will substantially improve your weight loss potential. White flour, being nutritionally bankrupt, can be safely reduced or even eleiminated from your diet.
whole wheat and whole grains are an improvement over white flour, containing more vitamins and fiber. The brain fiber helps protect against the insulin pikes. Traditional stone mill grinding is preferable not the modern milling technique because its still highly processed.
Avoid processed bakery food that are mostly flour and other starches: bread, abgels, english muffin, roti, naan bread, dinner rolls, bread sticks, melba toasts, crackers, tea biscuit, scones, tortillas, wraps, muffin, cookies, cakes, cupcakes and donuts. Pasta and noodles of all varieties are also concentrated sources of refined carbohydrate, reduce these to minimum. The whole grain pastas that are now widely available are better choice, though far from ideal.
carbohydrates should be enjoyed in their natural, whole, unprocessed form. Many traditional diets built around carbohydrates cause neither poor health nor obesity. Eggplants, kale, spinach, carrots, broccoli, peas, brussels sprouts, tomatoes, asparagus, bell peppers, zucchini, cauliflower, avocados, lettuce, beets, cucumbers, watercress, cabbage, among others are all extremely healthy carbohydrate containing foods.
3. Moderate Protein Consumption
In contrast to refined grains, Protiens cannot and should not be eliminated from your diet. Instead, moderate the amount of protien in your diet to fall within 20 percent to 30 percent of your total calories.
Excessively high protein diets are not advisable and are quite difficult to follow, since protien is rarely eaten in isolation. Protien containing foods such as dairy or meat often contain significant amount of fat. Vegetable protien, such as legumes, often contain significant amount of carbohydrate. Egg whites, milk, salmon, tofu, pulses walnuts and lean meat are quite good source of protien.
4. Increase Consumption of Natural Fats
Dietary fat is the least likely to stimulate insulin. Thus, dietary fat is not inherently fattening, but potentially protective. In choosing fats, strive for a higher proportion of natural fats. Natural unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf hard. Consuming all types nuts is also a good source of Natural fat.
5. Increase Consumption of Fiber
Fiber can reduce the insulin stimulating effects of carbohydrates, making it one of the main protective factors against obesity, but the average human being diet falls far short of recommended daily intakes. Numerous studies and observation have confirmed the weight lowering effects of dietary fiber.
Natural whole foods contain plenty of fiber, which is often removed during processing. Fruits, berries, vegetables, whole grain, flax seeds, chia seeds, beans, popcorn, nuts, oatmeal and pumpkin seeds provide ample fiber.
When it comes to the question what to eat, you pretty much already knew the answer. Most diets very conspicuosly resemble each other. There is a far more agreement than discord. Eleminate sugars and refined grains. Eat more fiber. Eat vegetables. Eat organic. Eat more home cooked meals. Avoid fast food. Eat whole unprocessd foods. Avoid artificial colors and flavours. Avoid processed or microwavable food.
We need to “discover” the latest and greatest dietary villain. Sugar. Wheat. Fat. Carbohydrates. Calories. Vogue magazines does not carry headlines such as “Diet advice you already knew!”
“Remember: the toxicity in much food lies in processing, rather than in the food itself.”
visit the link: