Why dieting doesn't usually work | Sandra Aamodt

Prevoditelj: Marina Maras Recezent: Ivan Stamenković

Three and a half years ago,

Prije tri i pol 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,

Moja novogodišnja odluka bila je

I gave up dieting, stopped worrying about my weight,

prestati ići na dijete, prestati se brinuti o težini

and learned to eat mindfully.

i naučiti jesti pažljivo.

Now I eat whenever I'm hungry,

Sada jedem kad god sam gladna

and I've lost 10 pounds.

i smršavila sam 5kg.

This was me at age 13,

Ovo sam ja sa 13 godina

when I started my first diet.

kad sam počela svoju prvu dijetu.

I look at that picture now, and I think,

Sada kad gledam tu sliku, pomislim

you did not need a diet,

nisi ti trebala dijetu

you needed a fashion consult.

ti si trebala modnog savjetnika.

(Laughter)

(Smijeh)

But I thought I needed to lose weight,

Ali bila sam uvjerena da trebam smršaviti

and when I gained it back,

a kad sam kilograme vratila,

of course I blamed myself.

naravno, krivila sam sebe.

And for the next three decades,

I tijekom sljedeća 3 desetljeća

I was on and off various diets.

bila sam na raznim dijetama.

No matter what I tried,

Bez obzira što sam sve činila,

the weight I'd lost always came back.

kilogrami bi se uvijek vraćali.

I'm sure many of you know the feeling.

Sigurna sam da je mnogima od vas poznat taj osjećaj.

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

Očito vaša težina ovisi o tome

how much you eat and how much energy you burn.

koliko jedete i koliko energije potrošite.

What most people don't realize

Ono što većina ljudi ne razumije jest

is that hunger and energy use

da glad i potrošnju energije

are controlled by the brain,

kontrolira mozak

mostly without your awareness.

i to uglavnom da vi toga niste ni svjesni.

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

Vaš mozak radi mnogo toga 'iza kulisa'

and that is a good thing,

i to je dobra stvar

because your conscious mind --

jer svjesni dio vašeg mozga --

how do we put this politely? --

kako to lijepo reći? --

it's easily distracted.

se lako smete.

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

Dobro je da ne moramo misliti na disanje

when you get caught up in a movie.

kad nas ponese neki film.

You don't forget how to walk

Nećemo zaboraviti kako hodati

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

jer mislimo što ćemo imati za večeru.

Your brain also has its own sense

Također vaš mozak ima svoju predodžbu

of what you should weigh,

o tome koliko biste trebali težiti

no matter what you consciously believe.

bez obzira na to u što vi svjesno vjerujete.

This is called your set point,

To je vaša polazna točka

but that's a misleading term,

ali to je naziv koji zavarava

because it's actually a range

jer je to zapravo raspon

of about 10 or 15 pounds.

od otprilike 5 do 7 kg.

You can use lifestyle choices to move your weight

Svojim stilom života možete mijenjati svoju težinu

up and down within that range,

krećući se gore-dolje unutar tog raspona,

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

ali je mnogo, mnogo teže ostati izvan njega.

The hypothalamus, the part of the brain

Hipotalamus, dio mozga,

that regulates body weight,

koji regulira tjelesnu težinu,

there are more than a dozen chemical signals

postoji više od desetine kemijskih signala

in the brain that tell your body to gain weight,

u mozgu koji govore vašem tijelu da poveća težinu,

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

i više od desetine signala koji govore vašem tijelu da smanji težinu

and the system works like a thermostat,

i cijeli taj sustav radi kao termostat

responding to signals from the body

reagirajući na signale tijela

by adjusting hunger, activity and metabolism,

prilagođavajući glad, aktivnost i metabolizam

to keep your weight stable as conditions change.

kako bi težina ostala stabilna dok se drugi uvjeti mijenjaju.

That's what a thermostat does, right?

To termostat radi, zar ne?

It keeps the temperature in your house the same

Održava temperaturu u vašoj kući stalnom

as the weather changes outside.

dok se vremenski uvjeti vani mijenjaju.

Now you can try to change the temperature

Možete pokušati promijeniti temperaturu

in your house by opening a window in the winter,

u vašoj kući otvarajući prozor tijekom zime

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

ali to neće promijeniti postavke na termostatu

which will respond by kicking on the furnace

koji će odgovoriti tako da pojača peć

to warm the place back up.

kako bi ponovno ugrijao kuću.

Your brain works exactly the same way,

Vaš mozak radi na potpuno isti način

responding to weight loss by using powerful tools

odgovarajući na gubitak težine koristeći se moćnim sredstvima

to push your body back

da vrati vaše tijelo

to what it considers normal.

u ono što smatra normalnim.

If you lose a lot of weight,

Ako izgubite mnogo kilograma,

your brain reacts as if you were starving,

vaš mozak reagira kao da gladujete

and whether you started out fat or thin,

i bilo da ste bili debeli ili mršavi kad ste počeli

your brain's response is exactly the same.

vaš mozak uvijek reagira potpuno isto.

We would love to think that your brain could tell

Htjeli bismo misliti da naš mozak može odrediti

whether you need to lose weight or not,

trebamo li smršaviti ili ne,

but it can't.

ali on to ne može.

If you do lose a lot of weight,

Ako mnogo smršavite,

you become hungry,

postanete gladni,

and your muscles burn less energy.

a vaši mišići sagorijevaju manje energije.

Dr. Rudy Leibel of Columbia University

Dr. Rudy Leibel sa sveučilišta Columbia

has found that people who have lost

je otkrio da ljudi koji izgube

10 percent of their body weight

10 posto svoje tjelesne težine

burn 250 to 400 calories less

sagorijevaju 250 do 400 kalorija manje

because their metabolism is suppressed.

jer njihov metabolizam uspori.

That's a lot of food.

To je mnogo hrane.

This means that a successful dieter

To znači da netko tko uspješno drži dijetu

must eat this much less forever

mora zauvijek jesti ovu količinu hrane manje

than someone of the same weight

negoli netko iste težine

who has always been thin.

tko je oduvijek bio mršav.

From an evolutionary perspective,

S evolucijskog gledišta

your body's resistance to weight loss makes sense.

otpor vašeg tijela na gubitak težine ima smisla.

When food was scarce, our ancestors' survival

Kad je hrane bilo malo, opstanak naših predaka

depended on conserving energy,

je ovisio o čuvanju energije

and regaining the weight when food was available

i vraćanje kilograma kad je hrana dostupna

would have protected them against the next shortage.

je štitilo ljude od sljedeće nestašice hrane.

Over the course of human history,

Tijekom ljudske povijesti

starvation has been a much bigger problem

gladovanje je bilo mnogo veći problem

than overeating.

od prejedanja.

This may explain a very sad fact:

I ovo može pojasniti vrlo tužnu činjenicu.

Set points can go up,

Polazne točke mogu ići gore,

but they rarely go down.

ali vrlo rijetko idu dolje.

Now, if your mother ever mentioned

Ako vam je majka ikad spomenula

that life is not fair,

da život nije pošten

this is the kind of thing she was talking about.

upravo je o ovome pričala.

(Laughter)

(Smijeh)

Successful dieting doesn't lower your set point.

Uspješno držanje dijete ne spušta vašu polaznu točku.

Even after you've kept the weight off

Čak i ako ste održavali težinu

for as long as seven years,

punih sedam godina

your brain keeps trying to make you gain it back.

vaš mozak vas pokušava natjerati da vratite izgubljene kilograme.

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

Ukoliko bi taj gubitak težine bio izazvan dugom gladi,

that would be a sensible response.

to bi bila razumna reakcija.

In our modern world of drive-thru burgers,

U suvremenom svijetu burgera' za van'

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

to baš i ne odgovara mnogima od nas.

That difference between our ancestral past

Ta razlika između prošlosti naših predaka

and our abundant present

i naše obilate sadašnjosti

is the reason that Dr. Yoni Freedhoff

je razlog zašto bi dr. Yoni Freedhoff

of the University of Ottawa

sa sveučilišta u Ottawi

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

želio odvesti mnoge svoje pacijente natrag u vrijeme

when food was less available,

kad je hrana bila manje dostupna,

and it's also the reason

i to je ujedno i razlog

that changing the food environment

zašto će mijenjanje hrane u našoj okolini

is really going to be the most effective solution

zaista biti najučinkovitije rješenje

to obesity.

za pretilost.

Sadly, a temporary weight gain

Nažalost, privremeno povećanje težine

can become permanent.

može postati trajno.

If you stay at a high weight for too long,

Ako predugo zadržite povećanu težinu,

probably a matter of years for most of us,

a tu se vjerojatno radi o nekoliko godina za većinu od nas,

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

vaš mozak može odlučiti da je to novo stanje normalno za njega.

Psychologists classify eaters into two groups,

Psiholozi dijele ljude koji jedu u dvije skupine,

those who rely on their hunger

one koji se oslanjaju na osjećaj gladi

and those who try to control their eating

i one koji pokušavaju kontrolirati svoje jedenje

through willpower, like most dieters.

snagom volje, što radi većina ljudi koji drže dijete.

Let's call them intuitive eaters and controlled eaters.

Nazovimo ih ljudi koji jedu intuitivno i oni koji jedu kontrolirano.

The interesting thing is that intuitive eaters

Zanimljivo je to što ljudi koji jedu intuitivno

are less likely to be overweight,

imaju manje šansi da budu prekomjerno teški

and they spend less time thinking about food.

a provode manje vremena razmišljajući o hrani.

Controlled eaters are more vulnerable

Ljudi koji jedu kontrolirano su ranjiviji

to overeating in response to advertising,

po pitanju prejedenja kao odgovor na reklame,

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

mega-veličine i 'kolikogod možete pojesti' tip restorana.

And a small indulgence,

I malo prepuštanje užicima

like eating one scoop of ice cream,

kao što je kugla sladoleda

is more likely to lead to a food binge

će vrlo vjerojatno dovesti do prejedanja

in controlled eaters.

kod ljudi koji kontrolirano jedu hranu.

Children are especially vulnerable

Djeca su posebno sklona

to this cycle of dieting and then binging.

ovakvom krugu dijeta i prejedanja.

Several long-term studies have shown

Nekoliko dugoročnih studija je pokazalo

that girls who diet in their early teenage years

da djevojčice koje drže dijete u ranom tinejdžerskom dobu

are three times more likely to become overweight

imaju tri puta veće šanse da budu prekomjerno teške

five years later,

pet godina kasnije

even if they started at a normal weight,

čak i ako su bile normalne težine kad su počele s dijetom

and all of these studies found

i sve su ove studije otkrile

that the same factors

da su isti faktori

that predicted weight gain

koji su predvidjeli povećanje težine

also predicted the development of eating disorders.

također predvidjeli i razvoj poremećaja u prehrani.

The other factor, by the way,

Drugi faktor, usput,

those of you who are parents,

vi koji ste roditelji,

was being teased by family members

jest zadirkivanje od strane članova obitelji

about their weight.

zbog težine.

So don't do that.

Stoga nemojte to raditi.

(Laughter)

(Smijeh)

I left almost all my graphs at home,

Ostavila sam gotovo sve grafikone kod kuće

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

ali nisam mogla odoljeti a da ne ubacim ovaj

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

zato što sam štreber i tako ja radim stvari.

(Laughter)

(Smijeh)

This is a study that looked at the risk of death

Ovo je studija koja je istraživala rizik od smrti

over a 14-year period

tijekom razdoblja od 14 godina

based on four healthy habits:

na osnovu 4 zdrave navike:

eating enough fruits and vegetables,

jesti dovoljno voća i povrća,

exercise three times a week,

vježbati tri puta tjedno,

not smoking,

ne pušiti

and drinking in moderation.

i umjereno piti.

Let's start by looking at the normal weight

Pogledajmo prvo ljude normalne težine

people in the study.

iz studije.

The height of the bars is the risk of death,

Visina stupaca predstavlja rizik od smrti

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

a brojevi 0, 1, 2, 3, 4

on the horizontal axis

na horizontalnoj osi

are the number of those healthy habits

su brojevi zdravih navika

that a given person had.

koje pojedina osoba ima.

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

I kao što biste i očekivali, što je životni stil bio zdraviji,

the less likely people were to die during the study.

to je bila manja vjerojatnost da će ljudi umrijeti tijekom studije.

Now let's look at what happens

Sad pogledajmo što se događa kod

in overweight people.

ljudi prekomjerene težine.

The ones that had no healthy habits

Kod onih koji nisu imali niti jednu zdravu naviku

had a higher risk of death.

rizik od smrti je bio veći.

Adding just one healthy habit

Dodavanje samo jedne zdrave navike

pulls overweight people back into the normal range.

vodi ljude prekomjerne težine u normalni raspon.

For obese people with no healthy habits,

Kod pretilih ljudi bez zdravih navika

the risk is very high, seven times higher

rizik je vrlo visok, čak sedam puta viši

than the healthiest groups in the study.

negoli kod najzdravije grupe iz studije.

But a healthy lifestyle helps obese people too.

Ali zdrav životni stil pomaže također i pretilim ljudima.

In fact, if you look only at the group

Ustvari, ako pogledate samo grupu

with all four healthy habits,

koja ima sve 4 zdrave navike

you can see that weight makes very little difference.

vidjet ćete da težina ne čini veliku razliku.

You can take control of your health

Možete preuzeti kontrolu nad svojim zdravljem

by taking control of your lifestyle,

peruzimajući kontrolu nad svojim stilom života

even If you can't lose weight

čak i ako ne uspijete smanjiti težinu

and keep it off.

i to održavati.

Diets don't have very much reliability.

Dijete nisu baš pouzdane.

Five years after a diet,

Pet godina nakon dijete

most people have regained the weight.

većina ljudi je već vratila kilograme.

Forty percent of them have gained even more.

40 posto njih vrati čak i više.

If you think about this,

Ako malo razmislite o ovome

the typical outcome of dieting

uobičajan rezultat dijete

is that you're more likely to gain weight

je da ćete prije dobiti kilograme

in the long run than to lose it.

na duge staze negoli ih izgubiti.

If I've convinced you that dieting

Ako sam vas uvjerila da bi dijete

might be a problem,

mogle biti problem,

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

postavlja se sljedeće pitanje, i što sada poduzeti?

And my answer, in a word, is mindfulness.

I moj odgovor, jednom rječju, je svjesnost.

I'm not saying you need to learn to meditate

Ne kažem da morate naučiti meditirati

or take up yoga.

ili krenuti na jogu.

I'm talking about mindful eating:

Govorim o svjesnom jedenju:

learning to understand your body's signals

učenju da razumijete signale svog tijela

so that you eat when you're hungry

kako biste jeli kad ste gladni

and stop when you're full,

i prestali kad ste siti

because a lot of weight gain boils down

jer se dobivanje kilograma često svodi na

to eating when you're not hungry.

jedenje kad niste gladni.

How do you do it?

Kako to napraviti?

Give yourself permission to eat

Dozvolite si da jedete

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

koliko želite i onda se posvetite otkrivanju

what makes your body feel good.

što godi vašem tijelu.

Sit down to regular meals without distractions.

Jedite redovite obroke bez ikakvih ometanja.

Think about how your body feels

Razmislite o tome kako se osjeća vaše tijelo

when you start to eat and when you stop,

kad počnete jesti i kad završite

and let your hunger decide

i dopustite da glad odluči

when you should be done.

kad biste trebali prestati.

It took about a year for me to learn this,

Trebalo mi je oko godinu dana da naučim ovo

but it's really been worth it.

ali je zaista vrijedilo.

I am so much more relaxed around food

Sad sam toliko opuštenija kraj hrane

than I have ever been in my life.

kao što to nikad nisam bila u životu.

I often don't think about it.

Često ni ne mislim o tome.

I forget we have chocolate in the house.

Zaboravim da imamo čokolade u kući.

It's like aliens have taken over my brain.

Kao da su mi izvanzemaljci preuzeli kontrolu nad mozgom.

It's just completely different.

To je potpuno drugačije.

I should say that

Moram reći

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

da vam ovakav pristup prehrani neće pomoći da smršavite

unless you often eat when you're not hungry,

osim ako ne jedete često kad niste gladni

but doctors don't know of any approach

ali doktori ne znaju ni za jedan pristup

that makes significant weight loss in a lot of people,

koji dovodi do značajnijeg gubitka težine kod velikog broja ljudi

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

i to je razlog zašto se mnogo ljudi danas fokusira na

preventing weight gain

sprječavanje debljanja

instead of promoting weight loss.

umjesto promicanja mršavljenja.

Let's face it:

Pogledajmo istini u oči:

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

Da dijete dijeluju, svi bi mi već bili mršavi.

(Laughter)

(Smijeh)

Why do we keep doing the same thing

Zašto stalno radimo iste stvari

and expecting different results?

a očekujemo drugačije rezultate?

Diets may seem harmless,

Dijete možda djeluju bezopasno

but they actually do a lot of collateral damage.

ali zapravo čine mnogo kolateralne štete.

At worst, they ruin lives:

U najgorem slučaju, uništavaju živote:

Weight obsession leads to eating disorders,

Opsjednutost težinom vodi ka poremećajima u prehrani

especially in young kids.

pogotovo kod mlađe djece.

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

U SAD-u 80 posto desetogodišnjakinja

say they've been on a diet.

kaže da je bilo na dijeti.

Our daughters have learned to measure their worth

Naše kćeri su naučile mjeriti svoju vrijednost

by the wrong scale.

pogrešnim mjerilom.

Even at its best,

U najboljem slučaju

dieting is a waste of time and energy.

držanje dijete je gubitak vremena i energije.

It takes willpower which you could be using

Za to je potrebna snaga volje koju biste mogli koristiti da

to help your kids with their homework

pomognete svojoj djeci s domaćim radom

or to finish that important work project,

ili da završite važan poslovni projekt

and because willpower is limited,

i upravo zato što je snaga volje ograničena,

any strategy that relies on its consistent application

bilo koja strategija koja se temelji na njenoj stalnoj primjeni

is pretty much guaranteed

će vas najvjerojatnije

to eventually fail you

iznevjeriti

when your attention moves on to something else.

kad se vaša pažnja preusmjeri na nešto drugo.

Let me leave you with one last thought.

I za kraj vas ostavljam s ovom misli.

What if we told all those dieting girls

Što kad bismo rekli svim tim djevojčicama koje drže dijetu

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

da je u redu jesti kad si gladan?

What if we taught them to work with their appetite

Što kad bismo ih naučili da rade u skladu sa svojim apetitom

instead of fearing it?

umjesto da ga se boje?

I think most of them would be happier and healthier,

Mislim da bi većina bila sretnija i zdravija

and as adults,

i kao odrasle osobe

many of them would probably be thinner.

mnoge bi vjerojatno bili mršavije.

I wish someone had told me that

Voljela bih da mi je netko to rekao

back when I was 13.

kad sam imala 13.

Thanks.

Hvala.

(Applause)

(Pljesak)