"Doctor, I don't eat that much for how fat I am and the exercise I do. What am I doing wrong?"
This is one of the statements (and questions) that Carlos E. Rodríguez Jiménez, head of the Immunometabolism, Endocrinology and Nutrition Unit at the Beata María Ana Hospital in Madrid, hears the most in his consultation every day.
Hardened in a thousand dietary battles, this eminent endocrine is very clear that there is always a reason and that the secret to defeating overweight is to find out: "The first thing we should know is that eating disorders are not the only agents that act on body weight although it is true that, many times, we are not aware - or we do not want to be - of
what we eat at the established times or what we eat outside of them
".
Without flogging us, but also without 'feeding' our self-deception.
Rodríguez Jiménez invites us to remove the blindfold to analyze how and how much we eat, "because quantity is as important as quality".
And he warns us that "it is
enough to gain 100 grams per week to gain 5 kg in a year
."
Similarly, it would be in our best interest to tell ourselves the truth about what we drink.
"
Alcohol intake
during or outside meals has a negative impact on the functioning of the intestine-liver-pancreas circuit."
An exercise in honesty with ourselves that, as we are, we should face to analyze the space we dedicate to physical activity in our day to day. "The big palizones in the gym are of little use if then we spend the rest of the day sitting down", Martin Giacchetta, CEO of Boutique Gym (Madrid) reminds us once again. His recommendation: "Adopt a
style of more active life to be able to enhance our NEAT
(non-exercise activity thermogenesis), that is, the caloric expenditure that our body produces by carrying out all the daily activities that do not fall within the pure and hard physical exercise. How? «Taking less the car, walking, climbing stairs, etc ".
Giacchetta takes the opportunity to point out another of the details that dynamites our work in the gym: "
Training always the same
or, what is the same, without following a plan designed by a professional according to our physical condition, age and goals, will make us stagnate and let's throw in the towel. "
For Dr. Rodríguez Jiménez, both sport and daily physical activity are "two authentic medicines for our health and extraordinary tools to
'grease' any biological exchange
and greatly improve the immune system".
Of course, send a message to those who think that 45 minutes of running or an hour of cycling are a passport to putting on your boots: "Physical exercise can be a double-edged sword, because it
improves metabolism and whets the appetite
; one he thinks he can eat more and that is not the case. "
An essential element when it comes to diving into the causes that prevent us from losing weight is, according to this doctor, "that
state of stress,
sometimes imperceptible but constant, with which we live in our day-to-day life and which acts negatively on the neurohormonal or neurotransmitter aspect, altering those hormones related to emotions that are so important for our health:
serotonin, cortisol, oxytocin
, and so on. "
"Hypernutrition, sedentary lifestyle and stress are three main causes of weight gain", as Rodríguez Jiménez points out, but there are "other actors such as a possible alteration of the
intestinal microbiota
".
In this sense, he assures, "it is more than proven that the existence of imbalances -dysbiosis- in quantity and quality of intestinal microbes influences metabolism, fluid retention and disorders related to the assimilation of what we eat and drink, both to gain weight as to lose it. "
Also, there is "overwhelming evidence of the impact on the
intestinal state of
not only excess food but also its nutritional value."
The possible existence of "
hormonal and metabolic disorders
, derived from malfunctions, for example, of the thyroid gland or ovaries, in situations such as menopause, the chronic use of anovulatory or cysts" must be taken into account.
This wise doctor invites us to review "our habits and consider adopting a
healthy but flexible bio-style
in which we know how to play with a compensation system, since it is almost impossible to always function with the perfection of a Swiss watch."
How do you get that into the field of practice?
"With an
agile mind
in contrast to stress; a
consistent
physical activity
; a
night's rest of
not less than seven hours; and a
healthy diet
based on the
garden
(fruits and vegetables), the
sea
(fish and seafood) and the
farm
(eggs, chicken, etc), with an abundant consumption of water. The rest, to compensate or to negotiate! ".
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