Losing weight and being at a normal weight is not enough for health and well-being

 


1 year of plusstep research (conclusions) (health and wellness recommendations): 

Losing weight and staying lean would have little impact on health and well-being. Increasing muscle mass would have an even smaller impact


(Translated with Google translator)



(Versión original en español)


Abstract

plusstep started as a public project almost a year ago. With the year almost to end, this article is published with the conclusions resulting from the research carried out during this period of time. We consider that for what is missing, new research that will have a significant impact is probably not carried out.

This first year, plusstep's focus has been more on topics such as weight loss, exercise and healthy eating. 

We understand that obesity has long been considered a serious health problem, but we also noticed in this year of research on the subject that it has not been possible to establish how much of an impact it has. Nor has a method (at least non-invasive) been found that is effective in most cases to eradicate it (in fact, the majority of obese people who lose weight will always become obese again with current approaches that do not include Surgery).

The multiple studies that we reviewed, especially in recent weeks, strongly suggest that overweight and obesity can be serious health problems, especially the latter, but in reality in themselves they are not as serious health problems as was thought. .

Factors such as the distribution of body fat, poor diet and stress could be much more decisive. 

We also consider that, for obese and non-obese people, a diet rich in natural foods of plant origin (whole and whole grains, fruits, vegetables) and little meat (but avoiding pork and beef, opting for fish and chicken, 0 sausages), eggs, milk and some other foods such as olive or canola oil, could be what provides the greatest health benefits. 

It seems that diets such as Keto or high-fat and low-carbohydrate diets could be beneficial in some specific cases when the risks may be less than the benefits. But, this type of diet is not recommended for healthy people. In cases of cancer and diabetes, low-carb or ketogenic diets could be considered. It is not recommended to use it to lose weight, and be careful in cases of epilepsy. 

We consider that consuming fewer calories could be an effective option in some cases, but not in all cases of obesity.


Introduction

Studies and information reviewed from various accredited sources indicate that the main aspects related to the health of the human body are:

  1. Poor diet: Eating refined foods (sugar, syrups, table salt, white flour), various processed and ultra-processed foods, such as chemical substances such as conventional sweeteners, and high amounts of foods of animal origin high in fat, in addition to few foods of animal origin. vegetable (especially rich in fiber), seems to be the main cause of disease. This type of diet increases the risk of suffering from various diseases and affects both human cells and the microbiome. On the other hand, more natural diets with a strong base of foods of plant origin are linked to a reduced risk of suffering from various cardiometabolic diseases and cancer. 
  2. Visceral fat: This is the main observable factor in the human body related to the main cause of cardiometabolic diseases and the risk of death from various causes, including cancer. Visceral fat is considered the beginning of metabolic syndrome. In this sense, neither overweight nor obesity are among the biggest health problems, and we have found at least one study that suggests that obesity could be linked to a reduced risk of death from all causes in those who have metabolic syndrome. . But, it is noted, that obesity continues to be a problem for the health and well-being of the body, although in reality it would not be the main problem as it was previously thought. 
  3. Myths and inaccurate information: Many myths and inaccurate information about health and well-being circulate on the Internet. The main myth that we addressed at plusstep was the one that maintains that the metabolism can be permanently accelerated to lose weight, or that increasing muscle mass helps to lose weight, as well as that a slow metabolism causes overweight and obesity, and quickly helps maintain a healthy weight. The myth of a slow metabolism as a cause of overweight and obesity has been widely debunked by various studies that we have reviewed. Following myths could affect people's health and well-being, and drinking coffee and other substances will not have a significant impact on metabolism, nor will it help to lose weight. This is just an example, there are many more myths circulating on the Internet: fruit is bad, white bread is healthy, the Keto diet is the healthiest, pork rinds are healthy, lard is better, etc. 
  4. Lack of relaxation: Although in this case, perhaps the studies are not so conclusive, and possibly several more studies are missing to prove it, based on the research carried out by plusstep, it has been noted that stress could be one of the main factors that impacts people's health and well-being. We can say that 0 stress may not be entirely convenient, but a lot of stress can be remarkably harmful to health. Stress, from the plusstep point of view, is not only a psychological problem, but more often it is a physiological problem caused by environmental stressors such as noise, polluted air, heat, lack of natural landscapes, etc. . Getting enough sleep can be essential for your health as well. 
  5. Wrong medical approach: When doctors have a patient with mild or no cardiometabolic problems, one thing they look at is their body weight, body composition, and it may tell them to lose weight. At plusstep we noticed that weight loss would have a minor impact on reducing the risk of death from various causes for many overweight or obese people, and losing weight quickly could increase the risk of death from cardiovascular problems. In addition, we point out that the majority of people who lose weight will end up regaining that weight in more or less time (due to various factors, especially hormonal). In at least one study it was found that losing weight through caloric deficit could induce increases in ghrelin and this could lead to hypertrophy of the stomach which, in turn, could have an impact not only on a recovery of the lost weight, but also on a increased difficulty losing weight afterwards. Calorie replacement, without noticeably interfering with the number of calories ingested, seems a much more effective approach in the long term. 
  6. Lack of physical activity: In this sense, physical exercise itself is not necessary, nor would strength exercise. Strength exercise is not ineffective, but it is less beneficial to most people's health than cardiovascular exercise. Strength exercise would only be recommended in people at risk of sarcopenia (or who have sarcopenia), those who cannot perform cardiovascular, or as a method of physical therapy. Basic activities, such as going for a walk almost every day, for at least 30 minutes, in addition to doing household chores, may be enough for most people for health and well-being (not for weight loss). . To lose weight, only cardiovascular exercise would be effective, and strength exercise could cooperate with body composition only if it is combined with cardio or diet, or cardio and diet. Finally, physical activity and exercise are some of the best tools against stress and this could explain a substantial part of their positive impact on health.
  7. Confusing the types of fat: As mentioned, the distribution of body fat is more decisive for health than body weight or the total amount of fat. Fat in the visceral region is the one that represents the greatest risks. Furthermore, the causes of overweight, stage 1 obesity, and stage 2 obesity and beyond are often unknown to many. The evidence collected in plusstep suggests that overweight could be due to sociocultural and emotional factors. Stage 1 obesity would be mainly a hormonal problem caused by an increase in ghrelin and a decrease in leptin; while stage 2 obesity and those that follow would be a problem related to leptin resistance. Obese people do not eat simply for mental reasons, but they actually feel the sensation of hunger due to hormonal and neuronal effects. Obesity, unlike overweight, cannot be treated simply with psychological or behavioral methods, but should be considered as a pathology similar to insulin resistance, or hypothyroidism and hyperthyroidism, for example. Although an obese person can force their body not to eat, this will not prevent them from feeling the sensation of hunger that their endocrine condition generates. Furthermore, high levels of cortisol are not part of the picture of obesity, with the exception of rare conditions such as Cushing's syndrome. Finally, based on definition, a person could be obese and have normal weight (since obesity is defined as a percentage excess of body fat). Central obesity, specifically visceral fat, is the one that represents the greatest risk and can occur in people of normal weight. 
  8. The calorie model: After reading various studies, it is considered that the amount of calories consumed by an organism (in this case a human) is not so determining its body weight. One person could eat more calories a day than another, or burn fewer calories a day, and still have a lower weight. Although this may seem contradictory, based on recent and not so recent studies, this is the case. The explanation given by plusstep focuses on adaptive factors to some physical activities and eating models, but, especially, to basic metabolic factors such as anabolism and catabolism. In this respect, people with more catabolic metabolisms may be leaner, even though they consume more calories or burn fewer calories, than people with more anabolic metabolisms. It is mentioned that it is considered that catabolism can be induced by factors such as exercise (mainly long duration and low and moderate intensity exercises) and spending long periods without eating, and anabolism would be induced by strength exercise (mainly), sedentary lifestyle and eating constantly. Genetic factors, among others, are not ruled out, and we mention that there would be an anabolism that produces hypertrophy of adipose tissue (such as anabolism that produces muscle hypertrophy), in addition, this anabolism of adipose tissue, in many cases, goes together with muscular anabolism. (+ muscle would lead to producing + fat to maintain a muscle-fat balance, induced by problems related to leptin resistance - this is a hypothesis -). 

Results

The results of research in plusstep, reviewing various studies, point to different panoramas than those conventionally held on these health and well-being issues.

Overweight and obesity is not the main problem causing cardiometabolic diseases. Visceral fat would be much more decisive. 

In addition, a healthy diet seems to give better results in terms of health and well-being than losing weight. Reading the studies suggests that eating more is not as harmful to health as eating unhealthy things.

For example, glycemic indexes are not indicators of the onset of type 2 diabetes, as eating table sugar or sweeteners present in many light products would be. In fact, the consumption of fruits such as watermelon, pineapple, or banana is not linked to an increased risk of type 2 diabetes, and could rather be linked to a decreased risk, despite their high glycemic peaks. 

Cases like this can be useful to illustrate the notable misinformation circulating on the Internet. Fruit would be negatively linked to type 2 diabetes, because patients with this pathology cannot digest these natural sugars (such as fructose) because they have insulin resistance. However, the fruit does not cause insulin resistance.

Also, it has been noted that ideas for addressing issues such as overweight and obesity, focused on concepts such as that increasing muscle mass helps to lose weight, or that the metabolism can be accelerated enough to lose weight, or that Slow or fast metabolism influences weight gain or loss, they are wrong and can be classified as myths.

It is understood that metabolism probably has a notable influence on the issue, but the explanation would be in anabolism and catabolism. One person could have a slow metabolism and still be very thin, and another person could have a fast metabolism and be overweight or obese.

The studies we saw suggest that in anabolic stages, such as growth, the metabolism is more accelerated, but it is also when more weight is gained. While in catabolic stages, such as old age, the metabolism is slower and this is when more weight is lost.

This allows us to understand that anabolism and catabolism seem to have a greater impact on body weight than metabolic acceleration. 

Furthermore, we consider that caloric expenditure does not determine whether a person will be lean or not. Factors such as the type of metabolism (catabolic or anabolic) may have a greater influence. So someone with a +catabolic metabolism, eating more than someone with +anabolic, could weigh less. 

On the other hand, the weight loss approach could be useful in specific cases (which would be cases supervised by doctors). plusstep is an informational site and is not a substitute for medical care.

Based on research, serious cases where the health risk from cardiovascular problems or diabetes is high may warrant using a low-calorie diet or calorie restriction approach controlled by the accredited health specialist.

However, based on the readings carried out, we think that in cases where there is no serious risk to health, it would be advisable to opt for calorie replacement instead of calorie deficit, even in cases of obesity. This does not exclude physical activity.

In summary, the reading and review of various studies used in the research published in plusstep indicates that eating healthy and avoiding excessive stress are the main markers of health and well-being that should be focused on. Overweight, obesity, high calorie consumption and lack of physical activity would become factors of interest, but less relevant. 


Conclusion

After almost a year of research in plusstep, some conclusions can be drawn, although it is recognized that more research in this field may be needed to adjust the results.

The health approach recommended by plusstep to reduce the risk of suffering from cardiometabolic diseases and cancer would be:

  1. Eat healthy
  2. Avoid excessive stress
  3. Perform physical activity or exercise (cardiovascular)

It is suggested that to lose weight, more focus should be placed on cardiovascular exercise than on a low-calorie diet (calorie deficit). Although calorie replacement could help curb weight gain, it will hardly help you lose weight. Calorie deficits are not recommended for weight loss in those who are obese, with particular exceptions. Exercises that involve high repetitions (more than 100) may be better than exercises with few repetitions (less than 20). 

Main health risk factors that it is suggested to look at when evaluating physical condition:

  1. visceral fat
  2. Stressful environment
  3. Eating Unhealthily
  4. Family background
  5. Risk age
  6. Hypertension
  7. Unfavorable lipid profile
  8. Morbid obesity
  9. Obesity
  10. Sarcopenia (lack of muscle mass)
  11. Overweight

Other factors such as substance use, for example contraceptives in women, are not mentioned, but may be more risky than factors such as high LDL cholesterol or hypertension. There was also no research on congenital diseases and other things. 

Being slightly overweight could be healthier than being at a normal weight.

The values ​​stated above focus on conventional modern environments. They do not represent situations such as war, misery or risk of food security. Obviously, in those cases, the situation would be different.

Furthermore, it is proposed that a preventive approach is not the same as an approach that attempts to treat an established disease. Eating more fruits and avoiding crackers, for example, is a preventive approach, but it won't help the same once you have type 2 diabetes. Likewise, the Keto diet may provide some benefit in serious diseases such as cancer, but it could be risky by increasing cardiovascular risk and deterioration of the intestinal microbiota. 

It is understood that these are issues that may still require review and further research.


Methods

The most used method to research plusstep was to use accredited references and specialized magazines. 

The plusstep academic search engine was used to collect much of the information. And, although to a lesser extent, artificial intelligence was used to summarize some studies (although of those published, virtually all were reviewed manually). 


References

This year's content that was almost entirely published on plusstep (articles include links to the studies mentioned) (categories: nutrition, exercise, relaxation, health, well-being).


Author information

I have been interested in topics related to the human body for some years, first of all for sports or athletic reasons, I think (when you are young sometimes you don't even understand what you are looking for). But, I have to admit that in those years I learned little and also some wrong things.

Several times I have lost weight, pronouncedly, although for a short time I adhere to the programs, regularly. The fastest time I lost weight was when I lost about 30% of my body weight in just about 3 months. 

My current interest is not so much in sports issues. Now I'm 35 years old, I'm not a boy, anyway. 

The issue began with my intention to get a job. It happened that there was a pandemic, coronavirus, and after it, let's say it was difficult for me to get a job for personal reasons.

That's how I came up with the idea of ​​combining my knowledge in technology with my interest in these health and well-being issues. Then, the main objective of plusstep is that I can have a source of income, giving all the free information that I publish to others. I hope to be able to support myself, God willing (Father of Yeshu), writing about these topics without having to charge for the information in any form.

Maybe it occurs to me to monetize it in some way, some will think that the classic advertising option (but that is to be thought about). For now, a book or something close to it is not an option. The information is free and publicly accessible at plusstep. 

Wigberto Marciaga Osorio.


Interest conflict

I do not consider myself to have a conflict of interest. I do not work for any company, not even for any institution, nor do I have any ideological or political affinity.

I am not making money from the information posted and I hope not to make money directly from it. Books, courses and other forms of monetization where you charge for information are not part of the plusstep style.

I am not trying to build a reputation for infallibility, and one of the main features of the plusstep project is its willingness to edit and correct information when appropriate, in case of inaccuracies or errors.