With the arrival of good weather, the countdown starts in the face of summer, for which many people are encouraged to follow strict diets and exercise. In this sense, it is important to combine them well for the best results. The most feared effect is, of course, the Rebound effect.

The effects of miracle diets are devastating to health , since you lose a lot of muscle and water and very little fat, increased nutritional deficit, anxiety, stress, fatigue, hunger …

Obesity in the world

Experts point out that, progressively, we are going towards a world of Obese people. In 1975 the number of people with obesity in the world was 105 million, while in 2014 this figure was 641 million; a big increase that has made experts in obesity have released warning signs. The nations with the most obese men are China, the United States and Brazil; As for women, the countries with the most obese are China, the United States and India.

The data in Spain are really worrying; our country is the second in Europe with more obese, just behind the United Kingdom. About 25% of the Spanish population are obese or have problems of being overweight, according to a study carried out last year by a group of researchers from Imperal College London in collaboration with the World Health Organization (WHO).

A disease that has tragic consequences on the health of Spaniards: increased heart attacks, liver diseases, diabetes and cancers … and for the future, things do not seem better: experts say that in our country there is a growing trend of the number of people with obesity problems.

Diets and rebound effect

What is the rebound effect?

It is a response of the human body when you abandon a diet too strict, such as those that are too low in calories, dissociated, hyperproteic … All those considered “miracle”, which promise a fast thinning, but actually end in a recovery even faster than lost weight.

What are the consequences of the rebound effect?

Not only do they gain back the lost kilos, but they usually take more and also increase the fat percentage. When you lose pounds quickly what you get is to lose some fat, but essentially lose muscle and water. Therefore, when you give up the diet, the body tends to regain its balance by accumulating fat.

How to learn to eat healthy?

Avoiding the dreaded rebound effect is possible if you change your eating habits and you learn to eat properly. This does not mean that you have to be in regime all the life; It is not about restricting the consumption of calories forever, but you have to do it for a certain time.

Once the target weight has been reached, habits should be maintained so as not to regrow. If the rebound effect occurs, the solution is to return to a balanced diet but moderately reducing calorie intake.

Factors that influence when following a diet

There is a wide selection of influencing factors. A man, by normal general, has a greater basal metabolism; that is, your resting body burns more calories than a woman’s.

Physical exercise must also be taken into account in order to calculate the total caloric expenditure and to make an appropriate restriction. As for the supply of other nutrients, during pregnancy, lactation and menopause, a sufficient intake of calcium and iron must be ensured.

Losing weight takes time and effort. This does not mean that you have to go hungry, but you can not lose weight by eating all the protein or carbohydrates you want.

For this reason, it is best to have a diet under medical supervision because it is not just about losing weight, but about gaining health. It is important to evaluate the personal situation of each patient, as well as their illnesses in order to design a diet with foods that can contribute more satiety with fewer calories.