Why do people get fat? The reasons. How to avoid weight gain?

According to official statistics, every third resident of our planet suffers from overweight. In some countries, this ratio is even more catastrophic. At the same time, obesity overtakes not only countries with a high standard of living, but also does not bypass other countries. The reasons why people have excess weight have many and often they have a systemic effect on the human body.

Why do people get fat with age?

After about thirty years, aging processes begin to actively manifest in the human body. This is due to the natural degradation of all vital systems that determine the functioning of the body. It is at this age that all consequences begin to appear, the effects on the body that were performed earlier. Bad habits, incorrect lifestyle, obvious genetic predispositions and so on.
One of the signs, aging is an increase in the amount of fat deposits that lead to overweight. Among the reasons that lead to the manifestation of fatness can be distinguished:
Reducing muscle mass. On average, a person (depending on gender and genetic predisposition) loses from 1.5 to 2% of muscle tissue per year. And since the number of calories consumed remains unchanged, it is actively replacing fat. Which takes 2.5 times more volume than muscles, so visually, even with unchanged weight, a person begins to look much more cloud.
Changing the hormonal background. This process occurs especially in men. The level of testosterone (male sex hormone) decreases every year, which in turn increases the percentage of fat in the body. Another process occurs with the female body, an excess of female sex hormone (estrogen) appears, which is responsible for the reproductive function. One of the features of this hormone is the accumulation of adipose tissue to ensure the development of the fetus (especially the correct development of the baby’s brain).

Important: since with age, in the female body there is a violation of the equilibrium of hormonal systems, as a result, the amount of estrogen is in abundance, which leads to the accumulation of excess weight.

Slow down metabolism. In most cases, the level of metabolism slows down, which leads to the accumulation of adipose tissue due to excess calories.

Why people get fat: Psychology

One of the main causes of obesity, modern scientists consider stress, which modern person is increasingly undergoing.
It is proved that a prolonged, full sleep has a huge impact on the level of metabolism and the normal functioning of the human hormonal system. It is during night sleep that the body manages to test and adjust all the restorative processes that are launched by the body. And as you know, the largest opponents of sleep are psychological stress and disorders.
In addition, under the influence of stress, many people develop a stereotype of behavior that is associated with eating. Moreover, such behavior is usually due to the subconscious need not only to saturate the body, but also by irritation of pleasure centers that allow partially neutralize psychological negative. As a result, the body receives an excess of calories that are deposited in fat cells.
Another psychological factor in the appearance of excess weight can be called habits in nutrition and lifestyle. Many people, due to various circumstances, make up a certain stereotype of behavior in everyday life. There are many factors that are usually complex. These are the habits of a dense dinner before bedtime, lack of breakfast, large breaks in eating, insufficient consumption of water, consumption of fast food, periodic intake of alcohol and much more.

Important: all these complex bad habits create an ideal environment, so that a person could not escape from a vicious circle: psychological stress is an incorrect lifestyle - physiological stress - obesity.
Therefore, often, it is the fight against their own habits that is the starting point to prevent overweight and obtain a healthy and fit body.

How to avoid weight gain?

In order to avoid a set of excess weight, it is necessary to use a systematic approach, which can be characterized as a complex of rational nutrition and balanced physical exertion.
Many when they hear about rational nutrition, they immediately represent the regime of a hard restrictive diet. This is not entirely true. In the case when it is necessary to return the form and lose weight, of course it is impossible to do without observing a diet that boils down to creating a calorie deficit. But if we are talking about preventing obesity, then the question is the use of its balanced components in the menu: proteins, fats and carbohydrates.

Important: in most cases, the human body lacks protein.

Since it is the protein (in English - protein) that is a material for creating new body cells. In addition, it is used by the body in case of carbohydrate deficiency to replenish energy. The protein is much faster than the fat cells decay, therefore, if necessary, to obtain “fast” energy, it is the protein (muscle) tissue that is expanded. This phenomenon is called catabolism. Unlike anabolism (creation), while protein compounds are destroyed and energy is formed.
Recommended food proportions account for 40-50%-beeps, 30% carbohydrates and 30-20% fat.
Many people who begin to use dietary nutrition try to limit the consumption of carbohydrates and fats. Here is a big mistake. The body for normal and effective functioning needs both carbohydrates and fats. Since it is carbohydrates that provide the body with energy and their deficiency can lead to the process of decay of protein tissues and an increase in adipose deposits. Another thing is that

Important: carbohydrates should evenly enter the body, since their rapid administration also leads to the appearance of fat deposits, because the body does not have time to use all their energy and begins to accumulate them.

Therefore, when using carbohydrates, the diet should be mainly so -called “slow carbohydrates”, for example, various cereals. At the same time, quick carbohydrates, such as sugar, miter and so on, should be excluded.
Also, one should not forget about the use of fats. Their exclusion from the diet, in turn, can lead to the opposite effect, since it is not paradoxical that they start the mechanism of the assimilation of the protein and participate in the process of anabolism. Another thing is that not all fats are useful. It is necessary to eat foods that contain Omega-3 fats, the source of which is, for example, sea fish, some varieties of oil (for example, linen and olive), nuts and so on.

Important: when switching to rational nutrition, it is necessary to remember that the number of meals is best increased to 4-5, which is very useful to accelerate the metabolism (assimilation) of the body. Such nutrition allows you to constantly maintain energy in the body and prevent its deficiency, which leads to a feeling of hunger.

How to regain harmony?

Bringing yourself a fit appearance is much more difficult than maintaining it. To do this, you have to go for a lot. And above all, it is necessary to change your bad habits for nutrition. In this case, you will need to perform a whole range of measures, which should be as follows:

• compilation of the diet aimed at creating a calorie deficit;
• the use of rational nutrition, both in the selection of products and in its mode;
• performing a combination of power and cardio loads for maintaining muscle mass and burning fat deposits.

Typically, the success in achieving the construction of a slender body by 70% depends on the nutrition and 30% of physical exertion and this is confirmed by practice. It is the creation of a calorie deficiency that allows you to get rid of overweight, but usually the human body loses mainly muscle mass. Therefore, physical activity that will save it is also necessary. Therefore, it is necessary to correctly draw up a training plan.

It should be remembered that in the human body there are three types of fat deposits:

• subcutaneous;
• visceral (on internal organs);
• sexual (stomach and hips in women, stomach and chest in men).

Important: the first and second type of fat deposits are well lended to burning when using cardio loads. In the case of sexual, for men, power loads are needed that trigger the mechanisms of the production of male hormone - testosterone. For women, everything is much addition, in the case of hormonal obesity, it is necessary to analyze the hormonal background and put it in order. In the opposite case, significant changes in the amount of fat deposits are quite difficult, and sometimes impossible.

Why do people get fat: tips

In order to avoid gaining overweight or lose weight, you can use the following tips:

• drink one glass of water at room temperature in the morning to disperse metabolism;
• consume 1.5-2 liters of water per day, water is necessary for splitting fats;
• additionally, drink water during physical exertion to avoid its disadvantage;
• eat 4-5 times a day in small portions;
• do not combine proteins and fats, fats and carbohydrates in food;
• balance the number of calories used with the necessary norm of their consumption;
• use cardio loads, at least three times a week (it can be walking or slow running);
• do not try to lose more than 1% of weight per week, this is too much stress for the body, remember the effect of "yo-yo";
• engage in physical exertion;
• get enough sleep (6-8 hours a day);
• do not drink alcohol (especially beer);
• do not eat “quick” carbohydrates, give preference to porridge;
• try to avoid stress.

Important: Look at life positively!

Why do people get fat: video