Prevention of excess weight

Description:

Excess receipt in an organism of energy is most often connected with plentiful food against the background of an insufficient exercise stress. In this case oxidation in an organism of carbohydrates and fats does not provide their full power utilization, their considerable share fills up fat depos of an organism (carbohydrates were not oxidized besides turn into fat). As a result it is noted approximately adequate power surplus of accumulation of weight. In quantitative measurement it equally private from division of surplus of the received calories on 9.

Decrease in working capacity is adequate to degree of excess weight. At the I degree of excess weight (surplus of the weight of 10-30%) working capacity remains though the alarming symptomatology is already traced. It is a visible asthma at physical work, bystry fatigue, perspiration, locks, a meteorism. The II degree (surplus of the weight of 30-49%) is characterized by the expressed asthma at physical work or even without it, the meteorism raised by appetite by the evening legs can swell. Working capacity is considerably reduced. The appearance obviously demonstrates to what occurred. The III degree (surplus of the weight of 50-100%) differs markedly the expressed disproportionality of outward and almost disability. An asthma becomes a constant. There comes the resistant circulatory disturbance with hypostases. Slackness and drowsiness are combined with improbable appetite. At the IV degree of excess weight (body weight exceeds norm more than twice) there comes full disability with disturbance of mentality and loss of interest in all surrounding, except for food.

At education excessive weight it is necessary to take measures for its normalization timely. First of all, it is necessary to stop and not to allow the subsequent its increase, reducing consumption of the foodstuff having high energy potential (the digestible carbohydrates and fats containing a large number). For the mass of people already it is enough to recover own former physical status and to provide good working capacity. However most often the understanding of requirement of weight reduction appears when excessive weight accepts character of the expressed excess weight. It in essential degree complicates business.

Corpulent people need to find ways of increase in power consumption up to similar degree that the expenditure of fat depos in an organism started. It assumes switching to physical work, its intensification, increase in a physical activity, execution of sports exercises. It is recommended to have the real idea of opportunities of this way. It is important therefore that, knowing about salutary influence physical efforts and sports loadings, many with pleasure resort to them, however shortly grow cold in connection with their imaginary inefficiency. It happens due to the lack of certain knowledge about expenditure of energy and a quantitative expenditure by an organism of fatty tissue at these or those exercise stresses, about dynamics of the water exchange which is temporarily predetermining character and size of the changes of weight happening at the same time.

For the prevention of daily education in an organism of 44 g of fat in connection with exceeding of energy potential of a diet on 400 kcal the person with the body weight of 70 kilograms needs to run diligent around an hour. Many think that 10-15 min. for this purpose there are enough. In the considered situation even at daily 15-minute run in an organism fatty tissue with intensity around 25 g a day inevitably will collect (around 9 kilograms in a), and weighing after similar jog will record not loss of a fatty stock of an organism (it is insignificant - around 12 - 15 g), а.потерю waters with later (can reach several hundred grams). This water will return to an organism and in it will remain after the I plentiful drink. So, at desire to lose weight by means of run of moderate intensity at normal food it is necessary to be guided by the fact that the people with the body weight of 70 kilograms will reduce it only by 0,9 g in min... More conveniently, in every respect decrease in energy level of own diet. At the same time only one reduction of its volume does not testify to anything. Each sminusovanny 100 kcal provide weight reduction on 1911 These are 1,1 kilograms in 100 days and 4 kilograms in a. From there is a conclusion: information on caloric content most often of the used food stuffs is obliged to be also properly known, as well as data on existence of money in a purse.

Indicative data on negative dynamics of weight at an additional exercise stress against the background of equality of the actual energy expenditure and caloric content of a diet are provided in the table offered below. When calculating for the purpose of regulation of weight by quantitative restriction of food it is recommended to know that decrease in energy potential of a diet more than on 200 kcal will not cause weight reduction in connection with inclusion in this process of other links of a metabolism.

On the principle of restriction of consumption of food the large number of recommendations about regulation of weight is developed. All of them apply for efficiency and validity. Though separate of them cannot be recognized well-founded as offer hazardous to health and the life options. Practice of medical starvation, first of all, concerns to similar. Modern scientific ideas of food speak about categorical inadmissibility of full refusal of food for some time for the purpose of saving weight reduction as in an organism there are no stocks of mass of the vital feedstuffs. Their loss at starvation does large harm to health.

The fact that at a complete starvation the power expenditure of fat provides only 20 percent demonstrates to degree of danger already weight reduction takes place. Everything remained (these are 80%) - losses of proteins, water and salts, that is vital substances. Besides, water loss in this situation masks a present state of affairs, gives a pretext for unreasonable optimism. Normalization of water exchange in the subsequent conducts to bystry (in comparison with the actual food) to recovery of weight in I-e days and week after treatment. In this regard most of all specialists in the field of a dietotherapy recommend low-calorie diets with energy value at the level of energy expenditure of standard metabolism (power consumption for ensuring life activity of an organism at rest in comfortable conditions). Approximately it makes 1 kcal on 1 kilogram of weight an hour. At restriction of receipt of energy the organism should not receive more than 2000 kcal at initial calculation of standard of need for energy taking into account actual weight. An indispensable condition is ensuring proteinaceous full value of a diet. For this purpose on each missing kilocalorie it is necessary to add 12-15 mg of protein in addition. It is necessary besides supply of an organism with all other vital feedstuffs (vitamins, polyunsaturated fatty acids and mineral salts).