Sometimes it seems that we have done everything we can in the fight against extra pounds, but the weight still stands the same, without losing an ounce. What could this be connected with, what to do and what tests to take in this case, aif.ru told endocrinologist Roman Terushkin.
Healthy weight loss is not a quick process. If you want to get a lasting effect, there is no need to rush. Research shows that it is not recommended to lose more than 0.5-1 kg per week.
No need to rush
Losing a lot of weight in a short period of time is fraught with many negative consequences for the body – in particular, problems with muscles and ligaments. It is not without reason that this is one of the reasons for the prolapse of internal organs (for example, kidneys). Plus, weight lost quickly usually comes back just as quickly.
In addition, rapid weight loss does not mean loss of adipose tissue: at this rate, you can become lighter either due to the loss of excess water (edema), or, worse, due to a decrease in muscle volume.
By the way, before you start losing weight, it would be good to understand how necessary it is.
After all, the concept of “normal weight” is different for everyone – one person, in order to consider his weight ideal, needs to look like a blade of grass in the wind, while another is comfortable being, as they say, in his body, the main thing is that the test results are normal and his health is in order.
BMI is not for everyone
However, there are certain standards prescribed by WHO; experts from this organization suggest focusing on body mass index (BMI). This is a value that allows you to assess the degree of correspondence between a person’s weight and his height in order to indirectly judge whether his weight is insufficient, normal or overweight.
BMI = weight (kg) / height (m) to the second power (squared).
Everyone can calculate their body mass index independently and compare it with the norms:
- underweight: BMI less than 18.5.
- normal weight: BMI from 18.5 to 24.9.
- overweight: BMI from 25 to 29.9.
- obesity: BMI of 30 and above.
However, determining BMI in order to understand weight is not suitable for everyone; for example, it is not applicable for athletes – due to their large muscle mass, this index will be higher than normal, although such people have no trace of excess weight or obesity.
What determines the speed of weight loss?
Many people tend to think that excess weight is necessarily a manifestation of an illness, a severe hormonal disorder or a genetic disorder. But everything is much simpler: if you calculate your daily caloric intake and the ratio of proteins, fats and carbohydrates in your diet over the course of a couple of days, the picture will become clearer. Also, the lack of physical activity has a negative impact on kilograms, the reason for this is physical inactivity. Also, weight can remain for a long time due to a less than honest attitude towards your eating habits. Let’s say a person claims that he is on a strict diet and eats almost nothing, while he may completely ignore the fact that between meals he has countless snacks, the calorie content of which he simply does not take into account.
But the speed of weight loss also depends on other parameters. In particular, how quickly we lose weight is influenced by:
— age. The younger the body, the more active the metabolism, the faster the weight loss process will go – the first noticeable results will appear within a week.
— original weight. There is an inverse relationship here. The more excess weight you had initially, the more impressive the result will be in the first stages of losing weight;
— experience of living with excess weight. If the extra pounds have been with you for years, the first results may appear a little later, usually within a month. Newly gained weight will come off faster.
— physical inactivity. Physical activity is also the basis of health. It is important to add it at least to a minimum. It was previously said that 10,000 steps is the daily minimum everyone needs, but not everyone has time for long daily walks. Therefore, there is an alternative way. Instead of walking, you can do 100 squats with calf raises. This includes physical activity, improved blood circulation, and lymphatic drainage.
— improper drinking regime. To ensure that the body does not retain excess fluid and swelling does not appear, it is important not to reduce the amount of water, but, on the contrary, to strictly maintain water balance, consuming at least 20-30 ml of clean drinking water per 1 kg of normal weight.
— too strict diet. Nutrition should be balanced and sufficient, and weight loss should always occur through satiety, and not through hunger. Otherwise, the body, frightened by hunger, will desperately store, rather than lose, weight.
— exclusion of protein, excess carbohydrates (in particular, seemingly healthy fruits). Most of us consume far less protein than we need, which is the basis of our health. Protein is important for maintaining muscle mass, and when it is deficient, cravings for sweets arise, swelling appears, and body quality decreases. If a person gives preference to carbohydrates in his diet and often snacks on sandwiches or buns, then insulin resistance occurs, which also leads to excess weight. Adequate protein intake will help prevent muscle loss: even on a diet, you should eat at least 1.5 g of protein per 1 kg of weight.
— dream. This is another factor that many people neglect, although it is an integral part of health. During sleep, growth hormone is produced, which helps us lose weight, and with chronic lack of sleep, the level of the stress hormone cortisol increases. The more it is, the higher the glucose level becomes, which also affects appetite and eating behavior. Therefore, it is very important to align your sleep schedule and daily routine.
Why am I not losing weight?
If a person is not lying, but actually sits on a strict diet and actively plays sports, but the weight still remains the same, then you need to pay attention to hormones and consult an endocrinologist.
Often the cause of excess weight is hypothyroidism – a decrease in the function of the thyroid gland, against the background of which metabolism slows down. Other symptoms may be: low blood pressure, swelling, dry skin, hair loss, apathy.
To lose weight with hypothyroidism, you cannot do without correcting the functioning of the thyroid gland.
Often the disease occurs due to iodine deficiency, since our territory is iodine-deficient. Therefore, it is important to monitor the level of thyroid-stimulating hormone (TSH) and do an ultrasound of the thyroid gland once a year.
Weight can also increase due to insulin resistance. This condition is accompanied by increased production of insulin due to tissue insensitivity to this hormone – the result is the accumulation of fatty deposits.
Another reason is the age-related decrease in sex hormones, which can also lead to a slower metabolism and weight gain.
What to take and who to go to
It makes the most sense to contact an endocrinologist who practices an integrated approach and works with all deficiencies and consequences of lifestyle disorders. Most likely, he will prescribe a detailed examination, which will include:
– complete blood count with leukocyte count and ESR. This is the basis from which one can suspect protein or iron deficiency, see how the immune system works, understand whether there is a chronic viral load and whether there are enough B vitamins.
– blood tests for ferritin, transferrin (to exclude iron deficiency, which is more typical for girls);
– blood biochemistry. The doctor may be interested in total protein. It shows whether there is enough protein in the diet and how well it is absorbed. An overestimation of this indicator is a reason to exclude chronic inflammation in the body. You may also need an analysis for urea, uric acid, total cholesterol, HDL, LDL, triglycerides, liver tests (ALT, AST, ALP, GGT, total and direct bilirubin),
— analysis for glycated hemoglobin. Reflects the state of carbohydrate metabolism, shows the presence or absence of insulin resistance;
– blood tests for thyroid hormones (TSH, free T3, free T4, antibodies to TPO, antibodies to TG, SHBG). The TSH level will tell you how the thyroid gland is working and whether there is hypothyroidism.
– tests for sex hormones, prolactin, FSH, LH, total and free testosterone, estradiol
– other tests as indicated.
In addition, the examination usually includes an ultrasound screening, which is worth doing even if there are no weight problems.
“A check-up like this should be done once a year if you are completely healthy, and once every six months if you previously had any problems that you are working with a doctor to correct,” says the expert. — During therapy, repeated tests are taken on average every 2 months. The results of the check-up will allow you to understand the reasons for excess weight. Most often, basic deficiencies are to blame: protein, iron, B vitamins, magnesium. Already 2-3 weeks after the start of therapy, the patient feels the first results – a surge of strength and a shift of the arrow on the scale to the left.”
This news article has been translated from the original language to English by WorldsNewsNow.com.
You can visit the original source at the link below.
Original Source Link