Can fat people get slim
What makes you fat? 7 reasons people keep getting fatter!
Table of Contents
- What makes us fat
- What makes you fat? These 7 reasons explain it!
- 1. Too much fast food
- 2. Too much sugar
- 3. Unhealthy food is cheaper than healthy food
- 4. Too many fruit drinks and soft drinks are being drunk!
- 5. Change in working conditions
- 6. Insufficient sleep
- 7. Generally too high calorie intake
What makes us fat
Never before have so many fat people lived in the world. In Germany alone, according to the 13th DGE nutrition report on the development of obesity by the German Nutrition Society (DGE), 59 percent of men and 37 percent of women are too fat! The DGE sees the reasons for this primarily in the nutritional behavior of adults: Many would eat too many energy-rich foods and exercise too little.
In addition, inexpensive and delicious food and drinks often contain too many calories and are available almost everywhere - whether at home or on the go.
People who are already fat are also becoming fat: the proportion of obese men has risen by 40 percent since 1999, and for women it is 24.2 percent.
But what makes you fat? And what can you do to counteract this? EAT SMARTER clears you up about that 7 most common reasons for the rise in obesity and explains how you can behave better!
What makes you fat? These 7 reasons explain it!
1. Too much fast food
Burgers, ready-made pizzas or frozen meals: Fast food is uncomplicated, can be prepared quickly and makes you feel full (at least temporarily). When it comes to cooking, we Germans are less and less at the stove ourselves, but prefer to warm up or bake something.
According to the nutrition report of the Federal Ministry of Food and Agriculture (BMEL), there are apparently more women (63 percent) than men (48 percent) who prefer quick and easy food. In addition, 19 to 29 year olds in particular like to use frozen pizzas often and often.
Even if these meals can be prepared very quickly and easily, there are a few reasons that speak against it: Most ready-made meals not only contain too much salt and fat, but also many unnecessary additives, flavors and flavor enhancers.
In addition, there is almost no fiber or nutrients in fast food, but all the more carbohydrates. This pushes up the blood sugar level for a short time and then drops again rapidly. This only leads to a very brief feeling of satiety and promotes food cravings.
The brief feeling of satiety also leads to the fact that we generally consume larger portions and then eat again more quickly, which makes us fat.
Ready meals are usually very heavily processed and contain unnecessarily high amounts of salt, fats and carbohydrates, but also few vitamins and trace elements. Due to the brief feeling of satiety, we often consume portions that are too large and are quickly hungry again: That makes us fat.
2. Too much sugar
It is now clear to almost everyone that high sugar consumption makes you fat and that sweets such as chocolate, wine gums and the like should not end up on the menu every day. However, it becomes problematic when it comes to hidden and added sugar.
Sugar is often not recognizable as such on lists of ingredients, but hidden behind various names. How to recognize sugar and which sugar is hidden behind which description, you can find out here!
Sugar traps ▶ ︎
In addition, many foods also contain sugar that does not appear sweet at first glance: tomato sauce, red cabbage, ready-made salad dressings or low-fat yogurt, for example. You can find out more about healthier sugar alternatives here!
Increased sugar consumption not only makes you fat, it also affects our health. Studies have shown that too much sugar worsens the metabolism, leads to increased storage of belly fat, increases the risk of developing type 2 diabetes and a wide variety of cardiovascular diseases in general (1, 2, 3, 4).
Added and hidden sugars make you fat. Often it is not known how much sugar is really in food because other names for sugar are used on the list of ingredients.
3. Unhealthy food is cheaper than healthy food
700 grams of neck sticks for 2.99 euros, 500 grams of butter toast for 55 cents: the fact is that many foods such as white bread, ready-made products and meat are cheaper than ever. Milk and sausage are also inexpensive and easily affordable, in contrast to vegetables and fruit.
As in ready-made products and highly processed foods such as white toast, however, often too much salt, fats and sugar to maintain a reasonably healthy lifestyle. In addition, the unbalanced diet also lacks many vitamins and trace elements that are very important for our body.
If you have a limited budget for groceries and drinks each month, you should make sure to buy seasonal fruits and vegetables and watch out for special offers. You don't necessarily have to buy trendy foods like chia seeds, coconut water or almond milk to eat properly.
ProcessingPrepared foods are cheaper than vegetables and fruits, but do not contribute to a healthy diet. If you only have a small budget for groceries, you should make sure to buy seasonal fruits and vegetables and take advantage of special offers.
4. Too many fruit drinks and soft drinks are being drunk!
There are many variations of fruit juices, but unfortunately not all of them are healthy. Be careful with multivitamin juices, ACE drinks and fruit nectars. Often, in addition to the natural sugar in the fruit, there are also added sugars and flavors hidden in the beverages (5).
You should therefore prefer not-from-concentrate juices or freshly squeezed fruit juices and pay attention to the list of ingredients: the shorter it is, the better!
It is similar with soft drinks. The colas, sodas and Co., offered in colorful bottles and advertised a lot, are neither good refreshment nor do they contribute to a balanced diet. On the contrary: Even a glass of cola contains almost the maximum amount of sugar that is recommended for an adult according to the DGE (German Nutrition Society).
Soft drinks and fruit juices make you fat mainly because our brain (unlike solid foods) does not register the calories that are ingested. This means that if we ingest 250 kilocalories from a glass of lemonade, we will not eat less at lunch afterwards, even though we have already consumed 250 kilocalories. That makes sugary drinks a real fattening food.
In addition, they not only trigger overweight and obesity; regular consumption can lead to other health problems such as type 2 diabetes or high blood pressure (6, 7, 8).
Find out here how to recognize good fruit juice and what to look out for when buying it!
The calories ingested from soft drinks and fruit juices are not registered as such by our brain, which means that we take in many more calories per day than we need. That makes you fat!
In the video: The 7 factors that make you fat
5. Change in working conditions
Many people blame the changed working conditions for the increased obesity rate. While more people are going to the gym or exercising after work these days, that's what work is for purely physically but also become much easier.
Especially with office jobs, the only movements we make during the day are typing on the keyboard, going to the toilet and during lunch break to eat. Constant sitting is a major contributor to obesity in developed countries.
Because while the majority of people used to work in physically tough jobs, the majority now sit in the office. For comparison: an office worker burns around 70 kilocalories per hour while working, a construction worker in comparison 340 calories per hour.
Find out here how you can eat a balanced and healthy diet in the office!
In office jobs, we only burn a fraction of the kilocalories that are burned during physically strenuous work. If you do not adjust your diet accordingly, you will become fat in the long run!
6. Insufficient sleep
There can be many reasons for poor sleep. Whether due to stress or lack of time, our body suffers from sleep deprivation. Those who sleep less have a much higher risk of becoming overweight than people who get enough sleep each night.
Because those who get enough sleep have a better fat metabolism. At least that's what a study by the Medical University of Chicago shows. For four weeks, the scientists observed the sleep behavior of ten people who wanted to lose weight under laboratory conditions. In the first two weeks they slept eight and a half hours, the rest of the time they only got five and a half hours of sleep.
The result: Compared to nights with eight hours of sleep, fat loss was reduced by 55 percent from the second week onwards. So try to get between six and eight hours of sleep a night to give your body the rest it needs (9, 10, 11).
Our expert Dr. Neele Pudelski:
"The body can usually compensate for short-term lack of sleep. Long-term lack of sleep can affect certain physical functions and impair mental performance. Chronic lack of sleep changes the metabolism, which increases the risk of developing overweight and obesity, diabetes mellitus type 2 and cardiovascular diseases In addition, the immune system is weakened. Reaction speed and accuracy are reduced, the risk of accidents, especially in road traffic, increases. In addition to physical problems, there are also psychological changes such as increased irritability, restlessness, memory problems and the occurrence of psychoses or hallucinations. "
Read here 10 tricks how you can sleep faster and longer!
Those who get enough sleep have a better fat metabolism. Conversely, this also means that lack of sleep can lead to obesity.
7. Generally too high calorie intake
It is roughly estimated that men up to 50 years of age should consume around 2000 kilocalories per day and women around 1800 kilocalories. Unfortunately, many people today subconsciously tend to consume a lot more calories, which sooner or later makes us fat (12, 13).
Above all, high-calorie beverages such as soft drinks or iced teas as well as ready-made products exceed our personal calorie limits. The daily calorie consumption is made up of the basal metabolic rate and the performance metabolic rate. There are also variables such as gender, weight, age and height in centimeters.
With this calculator you can calculate your daily basal metabolic rate:
Added to this is the power consumption, i.e. everything that is needed for vital processes in the body beyond the amount of energy. The power turnover is defined for any physical activity and is specified in PAL (physical activity level). In the following table you will find the defined values for different levels of physical activity according to the DGE (German Society for Nutrition):
|Physical activity per day||PAL value|
|Frail, immobile, bedridden people (exclusively sedentary or recumbent lifestyle)||1,2- 1,3|
|Office workers, precision mechanics (exclusively sedentary work with little or no strenuous leisure activity)||1,4- 1,5|
|Laboratory technicians, students, assembly line workers, teachers (sedentary work, occasionally additional energy expenditure for walking and standing activities, little or no strenuous leisure activity)||1,6- 1,7|
|Salespeople, waiters, mechanics, craftsmen (mostly walking and standing work)||1,8- 1,9|
|Construction workers, farmers, forest workers, miners, competitive athletes (physically demanding professional work or very active leisure activities)||2,0- 2,4|
So to calculate your calorie consumption, multiply your basal metabolic rate by the PAL value that corresponds to your daily physical activity. For example, suppose a man with a basal metabolic rate of 2040 kilocalories is an office worker, his actual calorie requirement would be 2856 calories per day (2040 * 1.4 = 2856).
These metrics can help you to get a feel for how many calories you need and should be consuming each day.
Many people are unaware of how many kilocalories to consume each day. Therefore, the majority eat beyond their personal limit, which makes them fat!
What makes you fat? That's why people keep getting fatter!
Knowledge to take away!
People are getting fatter. In Germany, more than half of men and over a third of women are overweight. There are several factors that favor obesity today:
1. The high calorie intake: Many people are unaware of how many kilocalories to consume each day. Therefore, the majority eat beyond their personal limit, which makes them fat!
2. Lack of sleep: Those who get enough sleep have a better fat metabolism. Conversely, this also means that lack of sleep can lead to obesity.
3. Hardly any physical work: In office jobs we only burn a fraction of the kilocalories that are burned during physically strenuous work. If you do not adjust your diet accordingly, you will become fat in the long run!
4. Food Prices: Processed foods are cheaper than vegetables and fruits, but don't really contribute to a healthy diet. If you only have a small budget for groceries, you should make sure to buy seasonal fruit and vegetables and take advantage of special offers.
In addition, spending on soft drinks and the like is pointless, as they contain unnecessarily many calories and are expensive. Mineral water does not have to be bought in the supermarket in Germany either, but can simply be drunk from the tap, as we have extremely clean drinking water.
5. Fruit juices and soft drinks: The calories ingested from soft drinks and fruit juices are not registered as such by our brain, which means that we take in many more calories per day than we need, which makes us fat!
6. Too much sugar: added and hidden sugars make you fat. Often it is not known how much sugar is really in food because other names than "sugar" are used on the list of ingredients.
7. Fast food: Ready meals are usually very heavily processed and contain unnecessarily high amounts of salt, fats and carbohydrates, but also few vitamins and trace elements. Due to the brief feeling of satiety, we often consume portions that are too large and are quickly hungry again, which makes us fat.
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