Why dieting doesn't usually work | Sandra Aamodt

Translator: Sandra Jaramaz Reviewer: Adisa Ejubovic

Three and a half years ago,

Prije tri i po godine

I made one of the best decisions of my life.

donijela sam jednu od najboljih odluka u svom životu.

As my New Year's resolution,

Kao dio svoje novogodišnje odluke,

I gave up dieting, stopped worrying about my weight,

ostavila sam dijete, prestala da brinem o kilaži,

and learned to eat mindfully.

i počela da vodim računa o onome što jedem.

Now I eat whenever I'm hungry,

Sada jedem kad god sam gladna,

and I've lost 10 pounds.

i smršala sam 4,5 kilograma.

This was me at age 13,

Ovo sam ja sa 13 godina,

when I started my first diet.

kada sam počela svoju prvu dijetu.

I look at that picture now, and I think,

Sada gledam tu sliku i mislim,

you did not need a diet,

nije ti trebala dijeta

you needed a fashion consult.

već modni savjetnik.

(Laughter)

(Smijeh)

But I thought I needed to lose weight,

Ali smatrala sam da moram da smršam,

and when I gained it back,

i kada sam vratila kilažu,

of course I blamed myself.

naravno da sam krivila samu sebe.

And for the next three decades,

U naredne 3 decenije

I was on and off various diets.

započinjala sam i prekidala razne dijete.

No matter what I tried,

Bez obzira šta pokušala,

the weight I'd lost always came back.

težina koju bih izgubila uvijek bi se vratila.

I'm sure many of you know the feeling.

Sigurna sam da vam je svima to poznato.

As a neuroscientist,

Kao neuroznanstvenica,

I wondered, why is this so hard?

pitala sam se, zašto je to tako teško?

Obviously, how much you weigh depends on

Očigledno je da težina zavisi

how much you eat and how much energy you burn.

od količine hrane koju jedemo i energije koju sagorijevamo.

What most people don't realize

Većina ljudi ne shvaća

is that hunger and energy use

da mozak kontroliše

are controlled by the brain,

glad i korištenje energije,

mostly without your awareness.

a da mi toga uglavnom nismo svjesni.

Your brain does a lot of its work behind the scenes,

Naš mozak radi dosta svog posla iza scene,

and that is a good thing,

i to je dobra stvar,

because your conscious mind --

jer vašem svjesnome umu --

how do we put this politely? --

kako bismo to uljudno rekli? --

it's easily distracted.

je lako odvući pažnju.

It's good that you don't have to remember to breathe

Dobro je što ne zaboravljamo disati

when you get caught up in a movie.

kada se zanesemo u film.

You don't forget how to walk

Nećemo zaboraviti kako trebamo hodati

because you're thinking about what to have for dinner.

ako razmišljamo šta ćemo večerati.

Your brain also has its own sense

Vaš mozak takodjer ima svoje shvaćanje

of what you should weigh,

vaše idealne težine,

no matter what you consciously believe.

bez obzira što vi svjesno smatrate.

This is called your set point,

Ovo se zove vaš set point,

but that's a misleading term,

ali to je varljiv termin,

because it's actually a range

jer to je zapravo raspon od

of about 10 or 15 pounds.

oko 4,5 do 7 kilograma.

You can use lifestyle choices to move your weight

Možete birati životne stilove da

up and down within that range,

mijenjate težinu unutar tog raspona,

but it's much, much harder to stay outside of it.

ali mnogo, mnogo teže je ostati izvan njega.

The hypothalamus, the part of the brain

Hipotalamus je dio mozga

that regulates body weight,

koji reguliše tjelesnu težinu,

there are more than a dozen chemical signals

Postoji više desetina hemijskih signala

in the brain that tell your body to gain weight,

u mozgu koji govore tijelu da se udeblja,

more than another dozen that tell your body to lose it,

više nego druga desetina koja govori mozgu da smrša.

and the system works like a thermostat,

Sistem funkcioniše kao termostat

responding to signals from the body

koji reaguje na signale iz tijela

by adjusting hunger, activity and metabolism,

podešavajući glad, aktivnost, i metabolizam,

to keep your weight stable as conditions change.

da bi vaša težina bila stabilna kako se uvjeti mijenjaju.

That's what a thermostat does, right?

To je ono što termostat radi, zar ne?

It keeps the temperature in your house the same

Održava temperaturu u kući

as the weather changes outside.

kako se vrijeme vani mijenja.

Now you can try to change the temperature

Možete pokušati promijeniti temperaturu

in your house by opening a window in the winter,

u kući otvarajući prozor tokom zime,

but that's not going to change the setting on the thermostat,

ali to neće promijeiti postavke na termostatu,

which will respond by kicking on the furnace

koji će reagovati tako što će pojačati peć

to warm the place back up.

da ponovo zagrije kuću.

Your brain works exactly the same way,

Vaš mozak radi na potpuno isti način,

responding to weight loss by using powerful tools

reaguje na gubitak kilograma koristeći moćne alate

to push your body back

da vrati vaše tijelo

to what it considers normal.

na ono što smatra da je normalno.

If you lose a lot of weight,

Ako izgubite puno kilograma,

your brain reacts as if you were starving,

vaš mozak reaguje kao da ste gladovali,

and whether you started out fat or thin,

i bez obzira da li ste bili debeli ili mršavi,

your brain's response is exactly the same.

vaš mozak odgovara na postpuno isti način.

We would love to think that your brain could tell

Voljeli bismo kad bi mozak mogao da kaže

whether you need to lose weight or not,

da li trebamo smršati ili ne,

but it can't.

ali ne može.

If you do lose a lot of weight,

Ako i izgubite puno kilograma.

you become hungry,

postanete gladni,

and your muscles burn less energy.

i vaši mišići sagorijevaju manje energije.

Dr. Rudy Leibel of Columbia University

Doktorica Rudy Leibel sa Univerziteta Columbia je

has found that people who have lost

otkrila da ljudi koji su izgubili

10 percent of their body weight

10% svoje tjelesne težine

burn 250 to 400 calories less

sagorijevaju od 250 do 400 kalorija manje

because their metabolism is suppressed.

jer je njihov metabolizam potisnut.

That's a lot of food.

To je velika količina hrane.

This means that a successful dieter

To znači da osoba koja je uspješno na dijeti

must eat this much less forever

mora zauvijek jesti toliko manje hrane

than someone of the same weight

nego neko iste težine

who has always been thin.

ko je uvijek bio mršav.

From an evolutionary perspective,

Sa evolucionarne tačke gledanja,

your body's resistance to weight loss makes sense.

otpornost vašeg tijela na gubitak kilograma ima smisla.

When food was scarce, our ancestors' survival

Kada je hrana bila oskudna, opstanak naših predaka

depended on conserving energy,

zavisio je od očuvanja energije,

and regaining the weight when food was available

i ponovno vraćanje energije kada ima hrane

would have protected them against the next shortage.

bi ih zaštitio od naredne oskudice.

Over the course of human history,

Tokom ljudske historije,

starvation has been a much bigger problem

gladovanje je bio mnogo veći problem

than overeating.

od prejedanja.

This may explain a very sad fact:

To može objasniti veoma tužnu činjenicu:

Set points can go up,

Set pointovi mogu ići gore,

but they rarely go down.

ali rijetko idu dolje.

Now, if your mother ever mentioned

Ako vam je vaša majka ikad spomenula

that life is not fair,

da život nije pravedan,

this is the kind of thing she was talking about.

mislila je na ovo.

(Laughter)

(Smijeh)

Successful dieting doesn't lower your set point.

Uspješna dijeta vam ne smanjuje vaš set point.

Even after you've kept the weight off

Čak ako držite kilažu

for as long as seven years,

7 godina,

your brain keeps trying to make you gain it back.

važ mozak pokušava vas natjerati da je povratite.

If that weight loss had been due to a long famine,

Ako bi taj gubitak kilaže bio posljedica duge gladi,

that would be a sensible response.

to bi bio razuman odgovor.

In our modern world of drive-thru burgers,

U našem modernom svijetu hamburgera,

it's not working out so well for many of us.

to ne funkcioniše dobro za sve.

That difference between our ancestral past

Razlika između prošlosti naših predaka

and our abundant present

i naše sadašnjosti u izobilju

is the reason that Dr. Yoni Freedhoff

je razlog zašto bi Dr. Yoni Freedhoff

of the University of Ottawa

sa Univerziteta u Ottawi

would like to take some of his patients back to a time

želio da odvede svoje pacijente nazad u prošlost

when food was less available,

kada je hrana bila manje dostupna,

and it's also the reason

i to je razlo zašto

that changing the food environment

promjena hrane

is really going to be the most effective solution

će biti najefektivnije rješenje

to obesity.

za pretilost.

Sadly, a temporary weight gain

Nažalost, privremeni porast kilaže

can become permanent.

može postati trajan.

If you stay at a high weight for too long,

Ako predugo ostanete na visokoj kilaži,

probably a matter of years for most of us,

vjerovatno godinama,

your brain may decide that that's the new normal.

vaš mozak može odlučiti da je to novo normalno stanje.

Psychologists classify eaters into two groups,

Psiholozi svrstavaju ljude u dvije grupe,

those who rely on their hunger

one koji se oslanjaju na svoju glad

and those who try to control their eating

i one koji kontrolišu svoju ishranu

through willpower, like most dieters.

snagom volje, kao mnogi ljudi na dijeti.

Let's call them intuitive eaters and controlled eaters.

Nazovimo ih intuitivne i kontrolisane jedače.

The interesting thing is that intuitive eaters

Interesantno je da je manje vjerovatno

are less likely to be overweight,

da će intuitivni biti pretili

and they spend less time thinking about food.

i manje razmišljaju o hrani.

Controlled eaters are more vulnerable

Kontrolisani jedači su više podložni

to overeating in response to advertising,

prejedanju kao odgovor na reklamiranje,

super-sizing, and the all-you-can-eat buffet.

super-veličine, i švedske stolove.

And a small indulgence,

Malo zadovoljstvo,

like eating one scoop of ice cream,

kao što je jedna kugla sladoleda,

is more likely to lead to a food binge

će vjerovatno dovesti do prejedanja

in controlled eaters.

kod kontrolisanih jedača.

Children are especially vulnerable

Djeca su posebno podložna

to this cycle of dieting and then binging.

ovom ciklusu dijete i prejedanja.

Several long-term studies have shown

Nekoliko dugotrajnih studija su pokazale

that girls who diet in their early teenage years

da kod djevojaka koje su na dijeti u svojim ranim tinejdžerskim godinama

are three times more likely to become overweight

postoji tri puta veća šansa da postanu pretile

five years later,

pet godina poslije,

even if they started at a normal weight,

iako su počele sa normalnom kilažom.

and all of these studies found

Sve ove studije su otkrile

that the same factors

da isti faktori

that predicted weight gain

koji su predvidjeli povećavanje težine

also predicted the development of eating disorders.

također predviđaju razvoj poremećaja u ishrani.

The other factor, by the way,

Drugi faktor,

those of you who are parents,

za vas koji ste roditelji,

was being teased by family members

je zadirkivanje članova porodice

about their weight.

zbog težine.

So don't do that.

Nemojte to raditi.

(Laughter)

(Smijeh)

I left almost all my graphs at home,

Ostavila sam skoro sve svoje grafikone kući,

but I couldn't resist throwing in just this one,

ali nisam mogla odoljeti ovom,

because I'm a geek, and that's how I roll.

jer sam štreber.

(Laughter)

(Smijeh)

This is a study that looked at the risk of death

Ovo je studija o riziku od smrti

over a 14-year period

u periodu od 14 godina

based on four healthy habits:

koja se bazira na 4 zdrave navike:

eating enough fruits and vegetables,

uzimati dovoljno voća i povrća,

exercise three times a week,

vježbati 3 puta sedmično,

not smoking,

ne konzumirati cigarete,

and drinking in moderation.

piti umjereno.

Let's start by looking at the normal weight

Pogledajmo normalnu kilažu

people in the study.

ljudi u studiji.

The height of the bars is the risk of death,

Visina stupaca je rizik od smrti,

and those zero, one, two, three, four numbers

a 0, 1, 2, 3, 4 brojevi

on the horizontal axis

na horizontalnoj osi

are the number of those healthy habits

su brojevi tih zdravih navika

that a given person had.

koje osoba ima.

And as you'd expect, the healthier the lifestyle,

Kako možete očekivati, što je životni stil zdraviji,

the less likely people were to die during the study.

to je manja vjerovatnoća da će osoba umrijeti tokom studije.

Now let's look at what happens

Pogledajmo šta se dešava

in overweight people.

kod ljudi sa viškom kilograma.

The ones that had no healthy habits

Oni koji nisu imali zdravih navika

had a higher risk of death.

su imali viši rizik od smrti.

Adding just one healthy habit

Dodavajući samo jednu zdravu naviku

pulls overweight people back into the normal range.

vraća ljude sa viškom kilograma u normalni raspon.

For obese people with no healthy habits,

Za pretile ljude bez zdravih navika,

the risk is very high, seven times higher

rizik je veoma visok, 7 puta viši

than the healthiest groups in the study.

nego za najzdravije grupe u studiji.

But a healthy lifestyle helps obese people too.

Ali zdravi način života pomaže i pretilim ljudima.

In fact, if you look only at the group

Zapravo, ako pogledamo samo grupu

with all four healthy habits,

sa sve 4 zdrave navike,

you can see that weight makes very little difference.

možemo vidjeti da težina pravi veoma malu razliku.

You can take control of your health

Možete držati svoje dravlje pod kontrolom

by taking control of your lifestyle,

tako što ćete kontrolirati svoj životni stil,

even If you can't lose weight

čak iako ne možete smršati

and keep it off.

i održati kilažu.

Diets don't have very much reliability.

Dijete nisu mnogo pouzdane.

Five years after a diet,

Pet godina nakon dijete,

most people have regained the weight.

većina ljudi vrati kilažu.

Forty percent of them have gained even more.

40% njih je dobilo još kila.

If you think about this,

Ako razmislimo o ovome,

the typical outcome of dieting

tipični rezultat dijete

is that you're more likely to gain weight

je veća vjerovatnoća da ćete dugoročno dobiti na težini

in the long run than to lose it.

nego da ćete je izgubiti.

If I've convinced you that dieting

Ako sam vas uvjerila da dijete

might be a problem,

mogu biti problem,

the next question is, what do you do about it?

sljedeće pitanje je, šta radite po tom pitanju?

And my answer, in a word, is mindfulness.

Moj odgovor je promišljenost.

I'm not saying you need to learn to meditate

Ne kažem da trebate meditirati

or take up yoga.

ili raditi jogu.

I'm talking about mindful eating:

Govorim o promišljenoj ishrani:

learning to understand your body's signals

naučiti kako razumijeti signale koje šalje tijelo

so that you eat when you're hungry

tako da jedete kada se gladni

and stop when you're full,

i prestanete kada ste puni,

because a lot of weight gain boils down

jer većina dobijene kilaže se svodi

to eating when you're not hungry.

na jedenje kada nismo gladni.

How do you do it?

Kako to uraditi?

Give yourself permission to eat

Dajte sebi dozvolu da jedete

as much as you want, and then work on figuring out

koliko god želite, i onda zaključite

what makes your body feel good.

zbog čega se vaše tijelo osjeća dobro.

Sit down to regular meals without distractions.

Jedite redovno u miru.

Think about how your body feels

Razmislite o tome kako se vaše tijelo osjeća

when you start to eat and when you stop,

kada počnete jesti i kada stanete,

and let your hunger decide

i dozvolite da vaša glad odluči

when you should be done.

kada je dosta.

It took about a year for me to learn this,

Trebalo mi je godinu dana da naučim ovo,

but it's really been worth it.

ali je vrijedilo.

I am so much more relaxed around food

Sada sam puno opuštenija pored hrane

than I have ever been in my life.

nego ikada.

I often don't think about it.

Često ne razmišljam o tome.

I forget we have chocolate in the house.

Zaboravim da imamo čokoladu kući.

It's like aliens have taken over my brain.

To je kao da vanzemaljci upravljaju mojim mozgom.

It's just completely different.

Potpuno je drugačije.

I should say that

Moram reći da

this approach to eating probably won't make you lose weight

vjerovatno nećete smršati zbog ovakvog pristupa jedenju

unless you often eat when you're not hungry,

osim ako često jedete kada niste gladni,

but doctors don't know of any approach

ali doktori ne poznaju pristup

that makes significant weight loss in a lot of people,

koji omogućava značajno mršanje kod većine ljudi,

and that is why a lot of people are now focusing on

i zato mnogi ljudi se sada fokusiraju na to

preventing weight gain

kako da spriječe debljanje

instead of promoting weight loss.

umjesto promovisanja mršanja.

Let's face it:

Budimo realni:

If diets worked, we'd all be thin already.

Da su dijete upalile, svi bismo već bili mršavi.

(Laughter)

(Smijeh)

Why do we keep doing the same thing

Zašto radimo uvijek isto

and expecting different results?

i očekujemo različite rezultate?

Diets may seem harmless,

Dijete mogu biti bezopasne,

but they actually do a lot of collateral damage.

ali prave mnogo kolateralne štete.

At worst, they ruin lives:

U najgorem slučaju, one uništavaju vaše živote.

Weight obsession leads to eating disorders,

Opsesija kilažom dovodi do poremećaja u ishrani,

especially in young kids.

posebno kod mlade djece.

In the U.S., we have 80 percent of 10-year-old girls

U SAD-u ima 80% djevojčica od 10 godina

say they've been on a diet.

koje kažu da su bile na dijeti.

Our daughters have learned to measure their worth

Naše kćerke su naučile da mjere svoju vrijednost

by the wrong scale.

na pogrešnoj skali.

Even at its best,

Čak i u najboljem slučaju,

dieting is a waste of time and energy.

dijeta je gubljenje vremena i energije.

It takes willpower which you could be using

Zahtijeva snagu volje koja bi se mogla iskoristiti

to help your kids with their homework

za pomaganje djeci oko zadaće

or to finish that important work project,

ili da se završi važan projekat na poslu,

and because willpower is limited,

i zbog toga što je snaga volje ograničena,

any strategy that relies on its consistent application

svaka strategija koja se oslanja na njenu konstantnu primjenu

is pretty much guaranteed

će sigurno

to eventually fail you

vas izdati

when your attention moves on to something else.

kada se vaša pažnja usmjeri na nešto drugo.

Let me leave you with one last thought.

Dozvolite mi da vam ostavim još jednu misao.

What if we told all those dieting girls

Šta ako kažemo svim ovim djevojčicama na dijeti

that it's okay to eat when they're hungry?

da je uredu jesti kada su gladne?

What if we taught them to work with their appetite

Šta ako im kažemo da sarađuju sa svojim apetitom

instead of fearing it?

umjesto da ga se plaše?

I think most of them would be happier and healthier,

Mislim da bi većina njih bila sretnija i zdravija

and as adults,

kao odrasle osobe,

many of them would probably be thinner.

mnoge od njih bi vjerovatno bile mršavije.

I wish someone had told me that

Voljela bih da je to meni neko rekao

back when I was 13.

kada sam imala 13.

Thanks.

Hvala.

(Applause)

(Aplauz)