What Happens To The Body When You Lose Weight?
Even The Most Proper Diet Can Have Undesirable Consequences. We Asked Nutritionist Mikhail Gavril To Talk About The Most Common “Side Effects” Of Weight Loss And Give Advice On How To Avoid Them.
Perhaps this is one of the most unpleasant effects of diets, which eliminates all the aesthetic effects of losing weight. Of course, we are not talking about losing two or even three kilograms – in this case; stretch marks are waiting for you, the appearance of which can be prevented today with various oils and creams, and if they did appear, then a beautician will help to get rid of stretch marks. When it comes to changing the size of XXXL to the smallest S, it is worth being very careful. With rapid weight loss, the skin will not have time to react to new sizes and be sufficiently reduced so as not to cause discomfort. The only possible way to get rid of loose skin is the surgeon’s scalpel. Smokers and those who are aged will be especially susceptible to this problem.
Nutritionist comment: The first rule that helps maintain good skin condition during weight loss is a gradual “weight loss” – in this case, the skin will be easier to adapt and contract. The optimal weight loss is 4 kg per month. In the case when it comes to large body mass, in the first month you can lose weight and a higher number of kilograms – up to 6-7. However, this period will leave mostly water, and not fatty tissue. In the future, it should follow a more gradual rate of weight loss.
In the process of losing weight, it is useful to do procedures that activate the contractile ability of the skin. They are selected individually, based on the age and condition of the surface. Most often, doctors recommend lifting (radio wave or infrared) and laser hardware procedures. All of the above are done in courses for 2-3 months. Useful for the prevention of sagging of the skin during weight loss and massage. It can be recommended in combination with hardware techniques – this approach gives an excellent result. Massage enhances drainage, accelerates the excretion of fatty acids, which are formed after splitting more complex fats, stimulate the flow of arterial blood to the subcutaneous fat, superficial muscles, and, in fact, to the skin.
Another problem that can be faced with losing weight is the formation of stretch marks on the skin. Whether or not you encounter this problem depends primarily on genetics, but the condition of the skin may determine the appearance of stretch marks. Elastic, well-hydrated skin more effectively resists stretching, and therefore less prone to the presence of stretch marks. For the prevention of stretch marks, all procedures that improve blood circulation in the skin are useful – peels, massage with a hard washcloth, contrast shower.
The most common ailment that accompanies diets. And the matter is not in the number of carbohydrates consumed, which, like we loan, are responsible for our mood, but ultimately. According to a study by British scientists and published in the journal PLOS One, people who have been on a diet for four or more years are more prone to depression than those who lose weight in cycles. During this time, people begin to perceive the food as an end in itself, and, achieving the final result, they do not understand where to go further.
Comment nutritionist: It is important to note that the process of losing weight is associated not only with the observance of a specific diet, i.e., nutritional restrictions, but also with the correction of eating behavior in general. If, for example, food for a long time was for a person one of the few sources of pleasure, then, of course, having lost it, for some time his mood will be depressed. In this case, psychotherapeutic methods of influence should be connected to weight loss: auto-training, meditation and breathing techniques, visualization. You also need to expand your circle of pleasures, which includes preferences for the body (spa skin care, massage, saunas, pleasant tactile sensations, physical exertion), showers (self-development, going to theaters and exhibitions, reading books, etc.) (any kinds of applied arts).
The second aspect that is often associated with depression during weight loss is the lack of micro and macronutrients. In a particular, those that are responsible for the synthesis of hormones (serotonin and dopamine), as well as substances necessary for the normal functioning of the nervous system (this is Omega-3 fatty acids, and various vitamins, for example, vitamin D and group B, as well as trace elements – magnesium, selenium, chromium). That is why, with weight loss, after the survey, multiple drugs are prescribed for the prevention of depressed mood and the development of depression.
This is especially true of those who like to lose weight quickly, in a matter of days, going over strict restrictions. Remember, such a weight loss usually does not lead to a long-term result, and the skinned kilograms are more than gained in the very first days after returning to the usual diet. Also, those who urgently “lose weight muscles” will expect loose skin, pronounced cellulite and slow metabolism, which will impede the achievement of the result. Every kilogram lost muscle slows down the metabolism by 10%. This means that the food will be worse absorbed in the body and accumulate in the form of fat.
Nutritionist Comment: In order to preserve muscle tissue while losing weight, it is essential to adhere to a balanced diet in which the protein, fat and carbohydrate content is stable, and also to give up severe restrictions ─ foods with a low-calorie content (about 1000 kcal per day). Reduce the total daily energy consumption by no more than 500 kcal ─ so you can lose weight by an average of 3-4 kg per month. The balance of protein-carbohydrate fats in its ratio, even if you lose weight, remains the same (only the calorie content of the diet is reduced!): Proteins – 20-30% depending on age (they give you satiety and are the building material for all the cells of our body, enzymes, and hormones), fats ─ 20-30% (2 \ 3 – from fish and plant food, 1 \ 3 – dairy products, meat and poultry), carbohydrates – 40-60% (no more than 15% of the ─ simple carbs, the rest are complicated, predominantly fiber). Sugar, refined flour, Trans fats should be excluded entirely from the diet.
Frequent colds, chronic fatigue, fatigue, headaches, cycle failure, problems in the work of the adrenal glands are only part of the issues that people who are losing weight may face. According to a study by the Seattle Cancer Center, those who have significantly lost weight and recovered more than five times in their life have twice as little immunity as those who continuously keep their weight under control.
Nutritionist Comment: The reasons for reducing immunity during weight loss can be many. This is an unbalanced diet (the body may merely lack building material for the synthesis of immune system cells), and a lack of vitamins and microelements (many of them are involved in the formation of immunoglobulin’s and antibodies), and in the diet of foods that cause food intolerance In this case, the immune system is “distracted” by the components of the food, and its resources are no longer enough to fight the causative agents of diseases. Another reason for weakened immunity is a violation of the intestinal microflora. The imbalance in the composition of the microbiota can, among other things, be one of the reasons for the appearance of extra pounds and make it difficult to lose weight. Finding out the cause and adjusting it, you can establish the normal functioning of the immune system.