What happens to the body when you lose weight

Even the most proper diet can have undesirable consequences. We asked dietician Mikhail Gavrilov to talk about the most common "side effects" of weight loss and give tips on how to avoid them.
Flabby skin

Perhaps, this is one of the most unpleasant consequences of diets, which eliminates all the aesthetic consequences of losing weight. Of course, we are not talking about the loss of two or even three kilograms - in this case you are waiting for maximum stretch, the appearance of which can now be prevented with various oils and creams, and if they did appear, then stretch marks help get rid of the beautician. When it comes to changing the size of XXXL to the smallest S, it's worthwhile to be very careful. With rapid weight loss, the skin will not have time to respond to new dimensions and will suffice to shorten so as not to cause discomfort. The only possible way to get rid of flabby skin is the scalp of the surgeon. A similar problem will be particularly affected by smokers and those that are aged.

Dietitian comment: The first rule that helps to maintain a good skin condition during slimming is a gradual "dumping" of weight ─ in this case, the skin will be easier to adapt and shrink. The optimal weight loss is 4 kg per month. In the case when it comes to a large body weight, then in the first month you can lose weight and for more kilograms - up to 6-7. However, in this period, mainly water will go away, not fatty tissue. In the future, we should adhere to a smoother rate of weight loss.

In the process of losing weight it is useful to make procedures that activate the contractile ability of the skin. They are selected individually, based on the age and condition of the skin. Most often, doctors recommend lifting (radio wave or infrared) and laser hardware procedures. All of the above are done by courses within 2-3 months. Effective for preventing sagging skin during weight loss and massage. It can be recommended in combination with hardware techniques - this approach gives a very good result. Massage enhances drainage, accelerates the excretion of fatty acids, which are formed after the breakdown of more complex fats, stimulate the influx of arterial blood to the subcutaneous fat, surface muscles and, in fact, to the skin.


Another problem that can be faced with losing weight is the formation of skin on the skin. Faced with this problem or not, depends primarily on genetics, but the skin condition can also predetermine the appearance of stretch marks. Elastic, well-moisturized skin is more effective against stretching, and therefore less prone to the appearance of stretch marks. For the prevention of streas, all procedures that improve blood circulation in the skin - pilling, massage with a hard washcloth, contrast shower are useful.

For the formation of new skin cells, the body needs structural elements, primarily proteins and Omega-3 fatty acids (their best source is fish and / or low-fat poultry meat). Therefore, to maintain skin tone during a diet, you must adhere to the basic rules of rational nutrition!
Depression

The most common disease that accompanies a diet. And it's not about the amount of carbohydrates consumed, which, as we borrow, are responsible for our mood, but in the end. According to a study conducted by British scientists and published in the journal PLOS One, people who have been on a diet for four or more years are more susceptible to depression than those who lose weight in cycles. During this time, people start to perceive the diet as an end in itself and, reaching the final result, do not understand where to strive further.

Dietician's comment: It is important to take into account that the process of losing weight is associated not only with the observance of a certain diet, i.e. Restrictions in nutrition, but also with the correction of eating behavior in general. If, for example, food for a long time was one of the few sources of pleasure for a person, then, of course, having lost it, for a while the mood will be depressed. In this case, weight loss should also include psychotherapeutic methods of exposure: autotrenig, meditative and respiratory techniques, visualization. Also, you need to expand your range of pleasures, which include body treats (spa skin care, massage, saunas, pleasant tactile sensations, physical activities), souls (self-development, going to theaters and exhibitions, reading books, etc.) and hands (Any kinds of applied creativity).

The second aspect, which is often associated with depression during weight loss - the lack of micro- and macronutrients. In particular, those responsible for the synthesis of hormones (serotonin and dopamine), as well as substances necessary for the normal functioning of the nervous system (these are 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 reduction after the examination, complex medications are prescribed to prevent depression of mood and development of depression.

Loss of muscle
Especially it concerns those who like to lose weight quickly, in a matter of days, passing to strict restrictions. Remember, this weight loss usually does not lead to a long result, and the weight loss is more than enough recruited in the first days after returning to the usual diet. In addition, those who urgently "lose muscle" will expect flabby skin, severe cellulite and a slow metabolism, which will hinder the achievement of the result. Each lost kilogram of muscle slows down the metabolism process by 10%. And this means that the food will be worse absorbed in the body and accumulate in the form of fat.

Commentary by a nutritionist: in order to preserve muscle tissue when losing weight, it is important to adhere to a rational diet, in which the protein, fat and carbohydrate content is balanced, and also to refrain from strict restrictions ─ diets with low caloric content (about 1000 kcal per day). Reduce the total daily energy consumption no more than 500 kcal - so you can lose weight on average by 3-4 kg per month. The balance of protein-fat-carbohydrates in its ratio, even if you lose weight, remains the same (only the caloric content of the diet is cut!): Proteins - 20-30%, depending on the age (they give satiety and are the building material for all cells of our body, Enzymes and hormones), fats ─ 20-30% (2/3 - from fish and plant foods, 1/3 - dairy products, meat and poultry), carbohydrates - 40-60% (not more than 15% of them are simple carbohydrates , The rest is complex, mainly cellulose). From food, sugar, refined flour, trans fats should be completely excluded.

Weakened Immunity

Frequent colds, chronic fatigue, fatigue, headaches, cycle failure, problems in the work of the adrenal glands are just some of the problems that losing weight can face. According to the study of the Cancer Center in Seattle, those who have significantly lost weight and recovered more than five times in life, immunity is twice as weak as those who constantly keep their weight under control.

Dietitian comment: There are many reasons for reducing immunity during weight loss. This is an unbalanced diet (the body may simply lack the building material for the synthesis of immune system cells), and the lack of vitamins and trace elements (many of them are involved in the formation of immunoglobulins and antibodies), and the presence in the diet of foods that cause food intolerance in a person (in In this case, the immune system is "distracted" by food components, and it is no longer enough to fight the causative agents of its diseases. Another reason for weakened immunity is a violation of the intestinal microflora. Imbalance in the microbiota may, among other things, be one of the reasons for the appearance of extra pounds and make it difficult to lose weight. Having found out the reason and correcting it, it is possible to adjust and normal functioning of the immune system.

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