What is more important for weight loss – diet or sports? An endocrinologist explains

Endocrinologist, chief doctor of the Minsk City Clinical Endocrinology Center Elena Yurenya in the talk show “PRO HEALTH” on the YouTube channel “SEE AND LIVE” told about what is more effective for slimness – diet or sports. Proper nutrition

70% of success depends on nutrition and 30% on physical activity. Why? Imagine that burning calories from one piece of cake could take about two hours of dancing. Is it easier not to eat this piece or to exercise for two hours? Of course, it's easier to give it up. Therefore, we endocrinologists believe that physical activity plays an important role, but the basis of weight loss is the control of eating behavior. To date, the American and European Associations of Endocrinologists have confirmed the possibility of using minimal doses of GLP agonists to maintain and regulate eating behavior.

Fasting

Fasting is not recommended for anyone, as it is a sharp restriction of nutrition, which can become stressful for the body. Stress is accompanied by an increase in cortisol levels. With chronically high cortisol, the accumulation of adipose tissue may increase, especially in the abdomen. In people with insulin resistance, overweight and diabetes, prolonged fasting can be particularly dangerous. After all, when starving, the body does not always consume exactly those reserves that you would like to get rid of. It can use not only adipose tissue, but also muscle protein, as well as other necessary resources.

Ketodiet

The keto diet can be followed only by absolutely healthy people. Complete elimination of carbohydrates can really contribute to weight loss, but it is important to understand: the keto diet involves a significant increase in the proportion of proteins and fats in the diet, and this load is not suitable for everyone. Carbohydrates are the main source of energy for the body. They help maintain stable glucose levels. We are not talking about fast carbohydrates (sweet soda, juices and other foods high in sugar), but about complex, or slow, carbohydrates. These include cereals, grain products, bread and pasta from hard wheat varieties. By the way, quality sourdough bread, especially made from whole grain flour, may well be part of a balanced diet. Ideally, about 50-60% of daily energy should come from complex carbohydrates.

Safe Weight Loss Rate

We do not set Olympic records, and the safe rate of weight loss is no more than 5-10% in 6 months. That is, if, roughly speaking, your weight is 100 kg, then in 6 months you can lose 10. The main thing is to keep that weight.

How dangerous is rapid weight loss?

A sharp weight loss can cause, firstly, the omission of the internal organs, and secondly, the very effect of “yo-yo”, when a sharp restriction in food and a little physical activity then lead to a return of weight. And often our patients who come to us, we always ask what they had experience of losing weight. And they say, "I was on a magic diet, and then I weighed 20 kg, but I lost weight by the summer." Therefore, we must clearly understand that the gradual rate of decline allows, firstly, not to deform the body: the skin does not sag strongly, we do not look exhausted. And third, it does not harm our body, does not deplete useful substances. We do not limit ourselves to the intake of useful nutrients.

Watch the project “PRO HEALTH” on the YouTube channel “Watch and Live” every Sunday at 12:00. Specialists in various fields will answer popular questions of concern to everyone in simple language and with humor. Endocrinologist explained why after eating pulls on sweets

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