Чтобы не тратить свое время зря и не использовать методы, которые не работают, есть смысл понимать какие методы снижения веса существуют, и какого результата и при каких условиях мы вправе ожидать от каждого метода. К счастью, на эту тему существует множество исследований, в таблице ниже представлены результаты этих исследований (ссылки на них в конце статьи) 📉:
ПИТАНИЕ
По исследованиям и практике питание - наиболее эффективный метод снижения веса, и может успешно применяться как единственный и самодостаточный метод снижения веса 🛩
ФИЗИЧЕСКАЯ АКТИВНОСТЬ
Что касается физической активности, - она действительно способна улучшить результаты в снижении веса, но примерно на ∼20%, и только если применяется вместе со сниженным питанием. 🍴В одиночку» (без сниженного питания), обычно не дает ощутимые результатов в снижении веса, в том числе и в тех исследованиях, где посещаемость и программа тренировок строго контролировались.
Вероятно, потому что 1 час спорта, даже ежедневного, не может компенсировать весь «сидячий» день и обеспечить достаточный расход энергии для заметного снижения веса.
Также спорт не способен компенсировать переедания, - при регулярном переедании (питание выше потребностей тела 🔺) вес набирается даже на фоне занятий спортом.
Однако спорт имеет другие уникальные (которые может дать только спорт) для тела полезные свойства. Так все виды спорта условно можно разделить на три вида, и преимущества спорта не столько в снижении веса, сколько в развития тела, при чем каждый вид развивает свое качество -
🔵 силовые тренировки 💪 (бодибилдинг, занятия с гантелями и штангой) – способны сделать мышцы и кости крепкими, а тело более «рельефным»;
🔴 аэробные тренировки (в том числе бег 🏃🏃♀️, ходьба, активная и быстрая езда на велосипеде) –
укрепят сердечно-сосудистую систему;
⚪️ упражнения на гибкость (йога, пилатес, гимнастика) – улучшат подвижность суставов ⚙️
В этом состоят уникальные и основные преимущества занятий спортом, и если спортом пользоваться по назначению (а не для "снижения веса"), то он вас точно не разочарует.
Что касается веса, - более эффективный способ снижения веса - коррекция питания 🍴, и по желанию с коррекцией питания можно совмещать любой вид спорта подробнее о спорте и результатах в снижении веса вы можете посмотреть в этом видео. ⏯
ФАРМАКОЛОГИЯ
На сегодняшний день разрешены два фармакологических препарата для снижения веса: сибутрамин и орлистат (это оригинальные названия действующего вещества, коммерческие названия другие и их множество, - Редуксин, Орлистат, Листата, Голдлайн, Блокатор Калорий, Ортосен и др., поэтому покупая таблетки обращайте внимание прежде всего на состав).
Оба вещества имеют противопоказания и побочные эффекты, поэтому назначаются только врачом. Оба препарата имеют относительно небольшой эффект в снижении веса (см. таблицу выше), поэтому рекомендованы только как дополнительный (к сниженному питанию 🍴), но не как единственный способ снижения веса.
Подробнее о фармакологии и результатах в снижении веса вы можете посмотреть в этом видео ⏯ (с 20:45 по 24:36).
БАДы, В ТОМ ЧИСЛЕ ЖИРОСЖИГАТЕЛИ
В большинстве исследований БАДы (включая пиколинат хрома, L- карнитин, экстракт гуараны, альфа-липоевая кислота) вообще не имеют эффекта в снижение веса и в некоторых исследованиях имеют краткосрочный (2-3 часа) эффект на энергетический баланс тела, в том числе на «ускорение метаболизма», в основном это касается кофеина.
Подробнее о БАДах и результатах в снижении веса вы можете посмотреть в этом видео. ⏯ (с 3:23 по 20:45)
ДРУГИЕ МЕТОДЫ
Другие методы, в том числе прием диуретиков и слабительных, солевые ванны и сауны, снижают не вес (то есть жировые и белковые ткани), а количество воды в теле 💧, приводя к кратковременному обезвоживанию, - в результате вода быстро возвращается (через 1-3 дня), а значит вместе с водой и весь «потерянный» вес. Эти способы ни в одном из исследований не относят к качественным способам снижениям веса.
ВЫВОД
Коррекция питания – был и остается наиболее эффективным методом снижения веса.
В следующих статьях посмотрим, как настроить свое питание 🍴, чтобы вес снижать регулярно, с нужной скоростью 📉 и без рисков для здоровья. ☀️
***
Качественная информация с доказанной эффективностью об управлении весом: как снижать вес ежедневно, предсказуемо и сохранять результат.
Дзен - https://dzen.ru/prostoem
ВКонтакте - https://vk.com/prostoemru
Телеграм - https://t.me/ProstoEm_canal
YouTube - https://www.youtube.com/@prostoEM
Ссылки на исследования и подробнее на тему -
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Diet versus Exercise in “The Biggest Loser” Weight Loss Competition
Kevin D. Hall
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Effects of weight cycling caused by intermittent dieting on metabolic rate and body composition in obese women.
Jebb SA, Goldberg GR, Coward WA, Murgatroyd PR, Prentice AM.
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Effects of intentional weight cycling on non-obese young women.
Kajioka T, Tsuzuku S, Shimokata H, Sato Y.
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Major GC, Doucet E, Trayhurn P, Astrup A, Tremblay A.
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https://www.ncbi.nlm.nih.gov/pubmed/17260010
A weight reduction program preserves fat-free mass but not metabolic rate in obese adolescents.
Lazzer S, Boirie Y, Montaurier C, Vernet J, Meyer M, Vermorel M.
http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.30/full
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Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment.
Weyer C, Walford RL, Harper IT, Milner M, MacCallum T, Tataranni PA, Ravussin E.
http://ajcn.nutrition.org/content/72/4/946.long
https://www.ncbi.nlm.nih.gov/pubmed/11010936
Energy Intake in Weight-Reduced Humans
Michael Rosenbaum, Harry R. Kissileff, Laurel E.S. Mayer, Joy Hirsch, and Rudolph L. Leibel
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2926239/
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Effect of circadian variation in energy expenditure, within-subject variation and weight reduction on thermic effect of food.
Miles CW, Wong NP, Rumpler WV, Conway J.
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Controlled trial of the metabolic effects of a very-low-calorie diet: short- and long-term effects
G D Foster T A Wadden I D Feurer A S Jennings A J Stunkard L O Crosby J ShipJ L Mullen
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Effect of weight reduction on resting energy expenditure, substrate utilization, and the thermic effect of food in moderately obese women.
Nelson KM, Weinsier RL, James LD, Darnell B, Hunter G, Long CL.
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Total and resting energy expenditure in obese women reduced to ideal body weight.
Amatruda JM, Statt MC, Welle SL.
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Energy expenditure and free-living physical activity in black and white women: comparison before and after weight loss.
Weinsier RL, etc.
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Discrepancy between self-reported and actual caloric intake and exercise in obese subjects.
Lichtman SW, Pisarska K, Berman ER, Pestone M, Dowling H, Offenbacher E, Weisel H, Heshka S, Matthews DE, Heymsfield SB.
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Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4236233/
https://www.ncbi.nlm.nih.gov/pubmed/25236175
Metabolic and Behavioral Compensations in Response to Caloric Restriction: Implications for the Maintenance of Weight Loss
Leanne M. Redman, Leonie K. Heilbronn, Corby K. Martin, Lilian de Jonge, Donald A. Williamson,James P. Delany, Eric Ravussin, * and for the Pennington CALERIE team
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Role of nonexercise activity thermogenesis in resistance to fat gain in humans.
Levine JA, Eberhardt NL, Jensen MD.
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Regulation of Body Weight in Humans
Eric Jéquier, etc.
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Daily physical activity as determined by age, body mass and energy balance
Klaas R. Westerterp
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429144/
Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores.
Dulloo AG, Jacquet J.
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