Monday, February 6, 2023

Why is the cost of losing weight more than others? consumer

Healthy eating and exercise are two ways to prevent overweight and obesity. However, these habits are not equally effective in all people when it comes to losing weight. medical science focuses on the importance of the call The NEAT variable, physical activity not associated with exercise, as a major factor that would explain why some people weigh more than others under similar circumstances.

According to data from the World Health Organization (WHO), obesity in the world has tripled since 1975. figures that do not stop growing in Spain, where 8.4 million people According to the Spanish Society of Internal Medicine (SEMI), 23% of the population, including minors, is obese.

Both the medical and scientific community and the WHO agree that eating a healthy diet – based on fruits and vegetables, legumes and, to a lesser extent, fish and white meat, eliminating sugar, red meat and ultra-processed foods – and including physical exercise The only viable strategies are in our lifestyle to fight overweight. Although, Scientific evidence itself indicates that not all people gain or lose weight in the same way.

Why is it so hard to lose weight sometimes?

A study by the University of Helsinki (Finland), which followed 2,064 pairs of identical twin brothers with similar lifestyles, confirmed the existence of Different variables when it comes to weight gain and weight loss.

Francesc Villaroya, Professor of Biochemistry and Molecular Biology at the University of Barcelona and researcher at the Network Biomedical Research Center for the Physiopathology of Obesity and Nutrition (CIBEROBN) explains it: “With equal availability and access to food in the same environment, there are People who maintain adequate weight without much extra effort, while others become overweight and have great difficulty maintaining a healthy weight. This is due to the individual programming aspects of metabolism and behavior towards food that individuals differ between.

In search of concrete factors, an article in the journal ‘Sciencecoined in 1999 neat terminus ,non exercise active thermogenesis o To define thermogenesis by activity (without exercise) daily energy expenditure associated with nerve movements or daily chores, such as gardening, housework or activity in the workplace. i.e, All energy expended in activities other than sleeping, eating, or exercising.

The foundation will be in thermogenesis, the mechanism of mammals for the production and maintenance of body heat through so-called brown fat (or brown fat), ie the good fat, responsible for making us shiver when we are cold. And when we do physical exercise, we sweat. This causes the oxidation of white fat, which, among other functions, stores energy to supply glucose to the cells in case of need and whose presence determines the presence of overweight and obesity.

Which moves are considered NEAT

We should not confuse it with basal metabolism, which is the energy consumed by a person simply by the fact of being alive, without the effect of any movement. In contrast, within NEAT specific body movements of nervous character so-called fidgeting and this ranges from moving with the feet to compulsive manipulation of objects—or even more upright body posture, also affects obesity. “Maintaining an erect and relaxed muscle tone expends energy due to muscle tension,” explains Villaroya.

NEAT search shows that, Although the energy expenditure of these activities is small, their cumulative effect makes them an important factor as a strategy to combat obesity. “What the research tells us is that doing all this activity, even if it is not very intense, in combination with physical exercise, that is, with a structured physical activity of moderate to high intensity, leads to an increase in total caloric expenditure,” says Sara Maldonado-Martin, professor and researcher at the Faculty of Education and Sports of the University of the Basque Country.

“The reason is that NEAT stimulates fat metabolism, and in very inactive people this metabolism tends to be asleep. At high intensities, such as structured exercise, the body uses glucose metabolism and combines it with fat metabolism,” He explains.

Importance Of Not Sitting For Long Periods Of Time
Picture: Getty

How many calories do we burn every day?

Some publications calculate caloric expenditure of the NEAT variable. 350 calories per daywhich represents a difference of about 4.5 kg per year between those with high NEAT and those with low NEAT, although These figures are debatable in the scientific community.

“NEAT is present and gives rise to energy expenditure. But how many calories are actually expended and how much of the difference in energy expenditure is quantitatively marked is controversial. However, it has been suggested as an explanation for overweight in people with low NEAT. Attitudes are maintained”, analyzes Francesc Villaroya.

Overall, the science supports that a high NEAT, that is, the number of calories we burn per day in non-exercise activities, is an interesting strategy to ward off excess weight, although its execution may be deliberately different from each other. depends on more.

“NEAT is another component of energy expenditure and Most of its potential is little controlled by the individual, as it depends on innate habits. For example, if it is programmed at will, for example, going up the stairs, it is already considered a programmed and continuous mini-exercise, which can be really effective if it is done voluntarily in daily life. be incorporated from”, the CIBEROBN researchers explain.

Risks of Being Low NEAT

Technological progress and economic growth have brought with them changes in the way we live, breaking the trend throughout history by which people have used our own bodies to work, obtain food, care for, and move about. that is, We are becoming increasingly sedentary and this has brought down our NEAT.

Sarah Maldonado-Martin explains it: “You can be physically active and sedentary at the same time, For example, a person who meets the WHO recommendations regarding physical exercise – 150 minutes a week of moderate activity or 75 minutes of vigorous exercise a week – or who wakes up early every day to play sport or goes to the gym every afternoon goes, it sedentary if you sit for more than four hours a day, And remember the latest WHO recommendations for 2020, with tips like Get up from the chair every 20-30 minutes.

sitting too long

Sitting for more than four hours increases the risk of death, “Evidence suggests that every 30 minutes a break should be two minutes of light physical activity, such as walking. Alternatively, you can alternate periods of 30 minutes with others doing 30 minutes of standing and sitting (with height-adjustable tables).” which help reduce musculoskeletal discomfort”, advises a report by the National Institute of Social Security and the Ministry of Labour.

In addition to its association with overweight and obesity, the same document explains the reasons for avoiding spending too much time sitting. “An association has been found between lower cholesterol associated with high-density lipoprotein (good cholesterol), higher amounts of triglycerides, more insulin when we sit at work and the presence of type 2 diabetes, and other cardiovascular and metabolic risk factors. resistance and decreased glucose tolerance,” the report said.

Some results that, as Maldonado-Martin point out, result in the significance of the NEAT variables, since The less time we sit, the higher our NEAT, “That’s why it’s important to keep moving whether we exercise or not, because the results are different,” he concluded.

Thermogenesis Lose Weight
Picture: Getty

How can NEAT be calculated

Understanding and recognizing the effects of inactivity on physiology constitutes a fundamental paradigm in the fight against overweight. For this reason, the concept of NEAT has gained strength in the country. Marketing Jim’s, sometimes within the promise of aesthetic transformation as a surefire strategy to “eliminate localized fat.”

As Sarah Maldonado-Martin indicates, it is a misconception if one thinks of exercise as merely an aesthetic change rather than the activation of metabolism, which, in inactive or sedentary people, is essential for improving their health. .

This way, Many training companies encourage measuring NEAT spending. Gadget, subtracting the specific energy expenditure of training sessions from the total calories burned per day. The result will be our NEAT.

Medical services are giving more and more importance to these measurements, as demonstrated by a study published in the journal ‘Hospital Nutrition’ and carried out during the pandemic on 35 obese patients at the Santiago de Compostela University Hospital Complex. This research shows the weight loss efficacy of combining NEAT expenditure with a structured exercise program. in the article Inculcating the habit of measuring physical activity via an app or device is recommended,

calorie counting techniques

This isn’t the only study that highlights the role of technology in helping to promote healthy living. Catalan Society of Family and Community Medicine emphasizes the role of technology and health applications in the study of ‘use’ wearable and mobile applications (mhealth)’ to change lifestyle.

highlights the appropriateness of publication motion sensor or accelerometerare born smartphones, Activity bracelet, application or adhesive patch on the chest to collect and release continuous health data, These devices measure our steps and activity throughout the day and give us an estimate of how many calories we burn.

For the Catalan unit, these tools can help with the treatment. ,Primary care professionals can prescribe digital health programs quality, effective, safe and personalized for each patient, to make them more involved and stewards of their own health behaviours”, they indicate. An increasingly near-reality promotion since the creation in December 2021 of the so-called ‘Digital Health Strategy’ by the Ministry of Health with the creation of a working group for the assessment, development and implementation of these technologies as a strategy for risk monitoring and health.

control of energy expenditure without obsessive

According to a study by the Spanish Nutrition Foundation (FEN), “the most important factor in preventing obesity” is to quantify energy intake and caloric expenditure. Although, An obsession with counting calories can be a risk.

“There are web pages where you can enter a meal and immediately pinpoint the timing of physical activity in different ways that is necessary to burn calories. This may be helpful for some people, but its There are risks. The main one is to create a depression effect, as a lot of movement is needed to burn off a lot of high-calorie foods, which can discourage people. So we must stress that exercise is always beneficial. Happens”, Francesc Villaroya.

Nation World News Desk
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