FIRST, HOW COMMON IS IT THAT A PERSON WANTS TO LOSE WEIGHT?



For many, this is a very sensitive matter, but most of the people I meet want to get rid of a few extra pounds before the summer after all the big holidays.

Finns are an enthusiastic people to lose weight, so at least we don't miss the company! Since most of us are still struggling with our weight, it is likely that weight loss and weight management are not quite easy goals. The elements of success have been scientifically researched. There is evidence that ordinary, even seemingly simple things promote weight loss and permanent weight management.

Weight loss is common: 

Many lighteners have lost weight before. In fact, most Finns have tried to lose weight. According to a 2017 FinTerveys survey, more than half of women have ever tried to lose weight. As many as 65 percent of working-age women and 43 percent of men said they had ever lost weight. Women lose more weight than men and women of normal weight also lose weight often. Men usually lose weight only after they are already overweight.

With 50 to 70 percent of the adult population overweight, it is likely that many still have problems with weight loss or its persistence.



If you have not been successful in losing weight or if you will regain weight after losing weight, you should not depress this. The phenomenon is very common; up to 80 percent of dieters return to the starting box. It's biology. Had our bodies not evolved in the course of evolution to correct the once-dangerous weight loss as soon as the opportunity arose, we would not have survived the Stone Age conditions to this day. Because the current abundance in human history is only a few decades long, our genes have not had time to adapt to meet today's challenges, too much energy, and too little exercise.

Dieting is thus a struggle against natural biology, an attempt to live on a sparse enough food in an energy-rich environment, and an attempt to get oneself moving enough in a situation where there is inherently little need for it.

However, weight loss and permanent weight management are possible:

The elements of success have been the subject of scientific research. There is evidence that ordinary, even seemingly simple things promote weight loss and permanent weight management. One of the most comprehensive series of studies is the American National Weight Control Registry, which has accepted subjects who have lost 15 kg or more and kept it off for at least a year. On average, the subjects have lost 30 kg and kept it off for 5.5 years. However, the range is wide: someone to study has remained at their current weight for up to 66 years! Eighty percent of these (as well as most other diet participants) are women.


It is known that if you lose weight early on, you will be more likely to succeed in the future. It is also known that the more you lose weight, the more likely it is that at least part of the result will remain. On the other hand, it is known that if you have lost weight fast and a lot (e.g. with sachets or eating very little), the effort to regain the pounds lost at this pace is greatest. Part of this is probably due to muscle loss provoked by too rapid weight loss. It is also conceivable that with more moderate weight loss, both body and mind will gradually get used to the changed state of the body and the need for energy. If you go back to your previous habits after a horse regimen, where the weight had become and where it had remained high, then, of course, the weight loss result cannot stay.

It must be remembered that a weight loss of 15 kg means that in the future the body will need 500 kcal less, ie it will have to eat less or move more for the rest of its life. So there is no going back.

ELEMENTS OF SUCCESSFUL WEIGHT LOSS AND MANAGEMENT RESEARCHED

Moderate pace

Focus on promoting health and well-being •

Permanent changes in lifestyle, eating and exercise

Regular eating, no excesses in one direction or another

Daily breakfast

Permanently fewer calories, low in fat but enough in soft fats

Enough protein

Rich in vegetables and fiber

Exercise at least an hour a day (try to find sports you enjoy)

Regular weighing, self-monitoring (at least once a week)

Immediate response if weight starts to rise again

• Close contact with healthcare if necessary

Positive attitude towards myself: I am good and able to change my lifestyle!

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