Why do not diets work for girls?
In the first two parts of the FitSeven project for girls, we talked about the differences between male and female metabolism, as well as why it is difficult for girls to do sports during menstruation, explaining which type of fitness is best for different weeks of the cycle.
We have repeatedly mentioned that diets much are less effective than for girls than for men. Today, we will dwell on this topic in detail and tell you about the latest scientific studies showing that diets are more likely to lead to weight gain than to its loss.
Can I lose weight with diets?
According to American studies, by the age of 10 more than 80% of girls have already tried a diet. However, girls who have tried a diet in adolescence have a three-fold greater chance of suffering from obesity in the future, even if they had a normal weight.
Studies also suggest that after the termination of a diet, a significant proportion of people not only return to their former weight, but even become thicker - 40% of those who lose weight with a diet after five years weighed more than their original weight( 1).
Set point: the starting point of the normal weight of
The latest scientific work on neuroscience tells us that the human brain controls the weight, maintaining the body weight in the border of 5-7 kg from the "starting point"( English: set-point).The main mechanisms of maintenance are hunger and changes in metabolic rate.
Constantly ignoring the feeling of satiety and overeating( just like strength training for muscle growth in men) leads to the fact that the body sets a higher set-point, starting to maintain more weight. However, it is almost impossible to reduce the set-point.
Effect of hormones on fat accumulation
The second step in the mechanism of maintaining a stable body weight is the synthesis of hormones. In this fasting or lack of calories cause completely different reactions in the male and female body. The male organism becomes more active, beginning to "look for food".
A female body with a lack of nutrition increases the level of hormones that protect fat stores, thus provoking the conversion of most of the calories from the food into the same fatty deposits. The reason is protection of possible pregnancy and child.
Weight gain after the
diet The body of girls who have lost weight due to tight food restrictions, desperately tries to return to their normal weight, sending a lot of signals - from insane hunger and constant stress to the menstrual cycle.
At the same time, as soon as the girl stops the diet and turns to her usual caloric intake, the body not only returns to the original weight, but also tries to gain a few pounds of fat in reserve, in the event of future "hungry periods".
How to lose weight properly?
The only possible strategy for correct weight loss for women is built of two components - the ability to control your sense of hunger and the correct use of physical training. Diets should be left for men gaining muscle mass.
Only when you learn to hear your body signals that food is no longer needed, the girl will be able to maintain a constant weight without giving in to a spontaneous desire to eat a bar of chocolate - a typical urge for those who are trying to lose weight with the help of willpower.
Exercise for girls
It is also important to understand that the active physical activities of the increase the set-point, requiring more calories from the body for daily work - another refutation of the most important fitness myth that weight loss can be reduced with exercise for weight loss.
Moderate physical training is needed for girls not for burning calories, but for changing metabolism and learning the body to use carbohydrates and sugar as a food for muscle tissue, rather than a way to reserve energy in fat deposits.
Despite the general misconception, scientific research suggests that diets are more suitable for weight gain, not for weight loss. It is important for girls to learn to control their feelings of hunger and satiety, while doing moderate physical activity.
- Why dieting does not usually work, source