Obesity is considered a disorder that involves excess body fat and increases the risk of health problems. According to data from the annual survey by the Surveillance System of Risk and Protection Factors for Chronic Diseases by Telephone Survey (Vigitel), in 2021, about 57.25% of Brazilians were overweight. That is, 6 out of 10 people were overweight.
Numbers like these are worrying, since the disease is one of the main risk factors for diabetes, hypertension and the increase in cardiovascular diseases. Thus, promoting changes in lifestyle habits and understanding how to lead the weight loss process is essential to change the scenario.
“It’s no use going on a restrictive diet believing in a miraculous weight loss, as this will only bring frustration for not being able, for example, to lose the dreamed 10 kg in a week. It creates a sense of guilt and failure,” says Dr. Rizzieri Gomes, cardiologist and specialist in improving quality of life.
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Steps of the weight loss process
The process of slimming it is long and complex, full of ups and downs, and although it brings clear changes, such as weight loss, the most important ones are invisible. Another crucial point is to understand that when you change your eating habits and the weight loss process begins, your metabolism changes – and your appetite too.
“During this process, the brain tends to interpret weight loss as a threat to the organism’s survival and increases hunger and cravings for sweets and sweets. So, you have to fight the urge to eat sweets and fast food“, emphasizes Dr. Rizzieri Gomes.
Influence of hormones on weight loss
To achieve the goal of weight loss, people need to have a necessary dose of hormone levels such as dopamine and serotonin, responsible for the feeling of well-being and pleasure and released in the body when physical activities are practiced. Metabolism is responsible for the amount of calories spent per day.
“Who owns the metabolism accelerated tends to spend more calories and is easier to lose weight. Several factors can contribute to accelerating metabolism and increasing the production of lean mass, such as physical exercise, sleep quality, hormone treatment, proper nutrition and aerobic activity, which increases metabolism by 30%. In addition, some foods can also contribute to the acceleration of metabolism, such as pepper, ginger, coffee, tea and cinnamon”, mentions the doctor.
Benefits of maintaining ideal weight
The benefits of maintaining an ideal weight go far beyond what we see in the mirror. “Weight loss reduces blood pressure, which causes diseases such as stroke and heart attack, liver fat and, when associated with physical exercise, reduces migraine attacks and relieves joint pain. In addition, dietary changes can help reduce allergic crises and reduce the use of medication for diabetics”, adds Dr. Rizzieri Gomes.
Tips for adopting healthy habits
According to the expert, the search for changes in lifestyle is a trajectory and should be considered to define where the person wants to go. “This is a reflection of the changes you can make for yourself and your life. Health is something you cannot measure, we only realize when illness knocks on our door. The more I take care of my health, the more exercise I practice, the more I take care of my diet, the lower the risk of disease and, consequently, the use of medication”, informs Dr. Rizzieri Gomes.
Below, check out 5 steps to adopt a healthy lifestyle and avoid obesity:
- Take the focus off weight loss. Instead, pursue health and healthy living. For this, it is necessary to adopt some constant measures, and weight loss will be a consequence of these new habits;
- Seek a healthy diet in everyday life, making it a routine habit;
- Practice physical exercise regularly. It’s no secret that physical activity can promote several benefits, including helping to regulate weight;
- seek support emotional, because, often, being overweight or eating uncontrollably is associated with some emotional imbalance. The person seeks comfort in food (who has never heard of the term comfort food?);
- Create plausible goals to be met, as the frustration of not being able to meet the goals set may prevent the person from following through with the planning. It’s important to make long-term plans, thinking about healthy aging.
By Mariana Parker
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