Obesity cannot be cured by just dieting and exercising

Obesity is a complex condition influenced by various factors such as genetics, environment, lifestyle, and hormones. Diet and exercise are two common methods many people use in their weight loss journey. So why do some people still remain overweight despite dieting, and can obesity be cured by just dieting and exercising?

1. Can obesity be cured by just dieting and exercising? Why?

Diet and exercise are essential methods in the weight loss process for everyone. But can obesity be cured by just exercising and dieting?

A group of leading obesity experts pointed out that obesity is a chronic condition influenced by various factors like genetics, environment, lifestyle, and hormones. Therefore, obesity cannot be cured by just dieting and exercising. Obese individuals might lose weight in a few months, but 80% to 95% will regain the weight after a period.

Some key reasons why obese people may remain overweight despite exercising and dieting include:

• Biological and genetic factors: Genetics play an important role in determining how the body stores and uses energy. Due to different genetic factors, some people are more prone to gaining weight than others, even when they adhere to dieting and exercise.
• Changes in the weight control system: When losing weight, the body can alter the levels of hunger and satiety hormones, making it harder for individuals to maintain long-term weight loss.
• Slower metabolism: After losing weight, the body often slows down its basal metabolic rate, making it more difficult to maintain weight loss even when continuing with diet and exercise.
• Psychological and behavioral factors: Stress, unhealthy eating habits, and psychological issues such as anxiety and depression can contribute to maintaining high weight and make it harder to lose weight.

2. What should be done in addition to diet and exercise to lose weight?

To effectively lose weight, besides dieting and exercising, you can implement the following methods to optimize your weight loss journey and improve overall health:

2.1 Drink enough water

Water helps boost metabolism and flush toxins from the body. Drinking water before meals can also help you feel full, thus consuming less food.

To lose weight effectively, you should drink about 2-3 liters of water per day, and opt for plain water instead of sugary drinks, which add unnecessary calories.

2.2 Reduce stress

Chronic stress increases cortisol levels, a hormone that promotes fat storage, particularly around the abdomen. Stress can also lead many people to overeat as a coping mechanism.

To keep your mind relaxed, you can practice stress-reducing methods such as meditation, yoga, leisurely walks, deep breathing, or engaging in recreational activities.

2.3 Get enough sleep

Lack of sleep has been shown to disrupt hunger hormones like ghrelin and leptin, making you eat more and choose unhealthy foods.

Sleep is also a time when the body recovers, helping to reduce fatigue and increase energy for exercise. To optimize your weight loss efforts, aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.

2.4 Control portion sizes

When not controlling portions, it’s easy to eat more than the body needs, especially with high-calorie foods like fried and fast foods.

In addition to portion control, eat slowly, chew thoroughly, and break meals into 5-6 smaller ones throughout the day instead of three large meals. This helps stabilize blood sugar levels and prevent excessive hunger.

2.5 Add fiber to your daily diet

Fiber improves digestion and promotes a feeling of fullness, helping you control calorie intake. High-fiber foods also reduce the risk of digestive diseases and help maintain a healthy weight.

Your weight-loss diet should include plenty of vegetables, whole grains, and legumes. Ensure every meal contains fiber.

2.6 Limit sugary drinks and processed foods

Processed foods and sugary drinks are often filled with empty calories that provide little nutritional value but add excess calories, leading to fat storage. These foods also increase the risk of chronic diseases like diabetes and heart disease.

While losing weight, limit sugary drinks and processed foods such as fast food, snacks, and cookies. Instead, opt for plain water, herbal teas, or natural smoothies.

2.7 Increase protein intake

Protein is essential for building and maintaining muscle mass, helping the body burn calories even at rest. It also helps you feel full longer and control cravings.

Include healthy protein sources such as lean meats, fish, eggs, tofu, and nuts in your daily diet.

3. Key points to remember

We now know that diet and exercise alone cannot cure obesity, but they still play a crucial role in the weight loss process. To achieve optimal results, you should also consider the following:

3.1 Don’t cut calories excessively

Many people tend to cut calories drastically in an attempt to lose weight quickly, but this can lead to nutrient deficiencies, reduced energy, and a slower metabolism.

You should aim for a reasonable calorie reduction of about 300-500 calories per day. Though this will result in slower weight loss, it will be more sustainable and safe.

3.2 Don’t skip meals

Skipping meals can lead to low blood sugar, increased hunger, and reduced energy, causing overeating in later meals. It also slows down the body’s metabolism.

To avoid this, maintain regular eating habits with 5-6 smaller meals a day to keep blood sugar stable and prevent excessive hunger.

3.3 Ensure adequate nutrient intake

A diet doesn’t mean completely eliminating essential nutrients. Nutrient deficiencies can weaken health and slow the weight loss process.

Instead, maintain a balanced diet with sufficient protein, healthy fats, complex carbohydrates, and fiber. Avoid extreme or overly restrictive diets.

3.4 Choose exercises suitable for your body

Not all exercises suit everyone. If you choose exercises that are too intense or not suitable for your health, it can lead to injury or have negative effects on your body.

Start with basic exercises that match your fitness level, such as walking, swimming, cycling, or light cardio. Gradually increase the intensity and duration as you progress.

3.5 Balance physical exercise with rest

Over-exercising without enough rest can cause fatigue, muscle strain, or even injury. Rest allows the body time to recover and muscles to grow.

Make sure to rest for at least 1-2 days a week to let your body recover, and aim for 7-9 hours of sleep each night to rejuvenate your energy.

The article has provided insights into whether diet and exercise alone can cure obesity. Since obesity is a chronic condition influenced by many factors, diet and exercise alone won’t suffice. Therefore, it’s essential to find and combine appropriate solutions to achieve optimal results. Start taking care of your health now to manage your weight, live healthily, and enjoy longevity.

Sources: nutritioninsight.com, healio.com, latimes.com