Why dieting doesn't usually work | Sandra Aamodt

Prevodilac: Katarina Jovanović Lektor: Mile Živković

Three and a half years ago,

Pre tri ipo godine

I made one of the best decisions of my life.

napravila sam jednu od najboljih odluka u životu.

As my New Year's resolution,

Za Novu godinu odlučila sam

I gave up dieting, stopped worrying about my weight,

da odustanem od dijete, prestanem da brinem o svojoj težini

and learned to eat mindfully.

i naučim da jedem pažljivo.

Now I eat whenever I'm hungry,

Sada jedem kad god sam gladna

and I've lost 10 pounds.

i smršala sam 5 kg.

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 kad pogledam tu sliku pomislim:

you did not need a diet,

"Nije ti trebala dijeta,

you needed a fashion consult.

trebao ti je stilista".

(Laughter)

(Smeh)

But I thought I needed to lose weight,

Ali mislila sam da treba da smršam

and when I gained it back,

i kada sam kilograme vratila,

of course I blamed myself.

naravno, krivila sam sebe.

And for the next three decades,

I tokom sledeće tri decenije,

I was on and off various diets.

bila sam na raznim dijetama.

No matter what I tried,

Bez obzira šta sam pokušala,

the weight I'd lost always came back.

kilogrami koje bih izgubila, uvek su se vraćali.

I'm sure many of you know the feeling.

Sigurna sam da je mnogima od vas poznat taj osećaj.

As a neuroscientist,

Kao neurolog,

I wondered, why is this so hard?

zapitala sam se, zašto je to tako teško?

Obviously, how much you weigh depends on

Očigledno, vaša kilaža zavisi od toga

how much you eat and how much energy you burn.

koliko jedete i koliko energije trošite.

What most people don't realize

Ono što većina ljudi ne shvata

is that hunger and energy use

je da su glad i potrošnja energije

are controlled by the brain,

pod kontrolom mozga,

mostly without your awareness.

uglavnom bez vaše svesti.

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

Vaš mozak radi mnogo stvari u pozadini,

and that is a good thing,

što je dobra stvar,

because your conscious mind --

jer vaša svest -

how do we put this politely? --

kako ovo da kažem na lep način?

it's easily distracted.

Lako se omete.

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

Dobro je što ne morate da pamtite da dišete

when you get caught up in a movie.

kada se zagledate u film.

You don't forget how to walk

Ne zaboravite da hodate

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

jer razmišljate šta da jedete za večeru.

Your brain also has its own sense

Vaš mozak takođe ima svoj osećaj

of what you should weigh,

o tome koliko biste trebali da budete teški,

no matter what you consciously believe.

bez obzira na to u šta vi svesno verujete.

This is called your set point,

Ovo se naziva vašom "tačkom podešavanja"

but that's a misleading term,

ali to je varljiv naziv

because it's actually a range

jer se u stvari radi o opsegu

of about 10 or 15 pounds.

od otprilike 5-7 kilograma.

You can use lifestyle choices to move your weight

Možete izabrati različite stilove života da menjate svoju težinu

up and down within that range,

u okviru tog opsega

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, deo mozga

that regulates body weight,

koji reguliše vašu telesnu težinu,

there are more than a dozen chemical signals

postoje desetine hemijskih signala

in the brain that tell your body to gain weight,

u mozgu koji govore vašem telu da poveća težinu,

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

više od desetine koji govore vašem telu da je smanji

and the system works like a thermostat,

i sistem radi kao termostat,

responding to signals from the body

reagujući na signale iz tela

by adjusting hunger, activity and metabolism,

prilagođavajući glad, aktivnosti i metabolizam,

to keep your weight stable as conditions change.

da održi vašu težinu stabilnom, kako se uslovi menjaju.

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 istu temperaturu u vašoj kući

as the weather changes outside.

kako se vremenske prilike napolju menjaju.

Now you can try to change the temperature

Možete pokušati da promenite temperaturu

in your house by opening a window in the winter,

u vašoj kući otvaranjem prozora tokom zime,

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

ali to neće promeniti podešavanje na termostatu

which will respond by kicking on the furnace

koji će odgovoriti pojačavanjem peći

to warm the place back up.

da ponovo zagreje mesto.

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 moćne alate

to push your body back

da vrati vaše telo

to what it considers normal.

na 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 reaguje kao da gladujete,

and whether you started out fat or thin,

i bilo da ste počeli debeli ili mršavi,

your brain's response is exactly the same.

vaš mozak će reagovati na isti način.

We would love to think that your brain could tell

Voleli bismo da mislimo da vaš mozak može da kaže

whether you need to lose weight or not,

da li treba ili ne treba da smršate,

but it can't.

ali ne može.

If you do lose a lot of weight,

Ukoliko izgubite mnogo kilograma,

you become hungry,

postajete gladni,

and your muscles burn less energy.

i vaši mišići sagorevaju manje energije.

Dr. Rudy Leibel of Columbia University

Dr Rudi Lajbel sa Univerziteta Kolumbija

has found that people who have lost

je pronašao da ljudi koji su izgubili

10 percent of their body weight

10 procenata svoje telesne mase

burn 250 to 400 calories less

sagorevaju 250 do 400 kalorija manje

because their metabolism is suppressed.

jer je njihov metabolizam usporen.

That's a lot of food.

To je mnogo hrane.

This means that a successful dieter

Ovo znači da osoba koja uspešno drži dijetu

must eat this much less forever

zauvek mora jesti ovoliko manje

than someone of the same weight

od nekoga iste težine

who has always been thin.

ko je oduvek bio mršav.

From an evolutionary perspective,

Iz perspektive evolucije,

your body's resistance to weight loss makes sense.

otpor vašeg tela gubitku 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 čuvanja energije,

and regaining the weight when food was available

i vraćanje kilaže kada je hrana bila dostupna

would have protected them against the next shortage.

zaštitilo bi ih od sledeće nestašice.

Over the course of human history,

Tokom ljudske istorije,

starvation has been a much bigger problem

gladovanje je bilo mnogo veći problem

than overeating.

od prejedanja.

This may explain a very sad fact:

Ovo može da objasni veoma tužnu činjenicu:

Set points can go up,

"tačka podešavanja" može se povećati,

but they rarely go down.

ali retko se može smanjiti.

Now, if your mother ever mentioned

Ako vam je majka ikad spomenula

that life is not fair,

da život nije fer,

this is the kind of thing she was talking about.

o ovakvim stvarima je pričala.

(Laughter)

(Smeh)

Successful dieting doesn't lower your set point.

Uspešno držanje dijete ne smanjuje vašu "tačku podešavanja".

Even after you've kept the weight off

Čak i ako ste uspeli da održite težinu

for as long as seven years,

celih sedam godina,

your brain keeps trying to make you gain it back.

vaš mozak nastavlja da pokušava da je povrati.

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

Ukoliko bi taj gubitak kilaže bio izazvan dugom gladi

that would be a sensible response.

ovo bi bio razuman odgovor.

In our modern world of drive-thru burgers,

U našem modernom svetu hamburgerija

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

ovo baš i ne odgovara mnogima od nas.

That difference between our ancestral past

Razlika između naše nasleđene prošlosti

and our abundant present

i naše obilne sadašnjice

is the reason that Dr. Yoni Freedhoff

je razlog što Dr Joni Fridhof

of the University of Ottawa

sa Univerziteta u Otavi

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

želi da vrati neke od svojih pacijenata u vreme

when food was less available,

kada je hrana bila manje dostupna

and it's also the reason

i takođe je razlog

that changing the food environment

što će menjanje okruženja sa hranom

is really going to be the most effective solution

zaista biti najefikasnije rešenje

to obesity.

protiv gojaznosti.

Sadly, a temporary weight gain

Nažalost, privremeno povećanje kilaže

can become permanent.

može postati trajno.

If you stay at a high weight for too long,

Ako ostanete pri povišenoj kilaži predugo,

probably a matter of years for most of us,

verovatno je to pitanje godina za većinu nas,

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

vaš mozak može odlučiti da je to novo stanje normalno.

Psychologists classify eaters into two groups,

Psiholozi dele "ljude koji jedu" u dve 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 pokušavaju da kontrolišu svoje jedenje

through willpower, like most dieters.

kroz snagu volje, kao većina onih koji drže dijete.

Let's call them intuitive eaters and controlled eaters.

Nazovimo ih "intuitivci" i "kontrolisani".

The interesting thing is that intuitive eaters

Zanimljiva stvar je što intuitivci

are less likely to be overweight,

ređe imaju problema sa kilažom,

and they spend less time thinking about food.

i provode manje vremena razmišljajući o hrani.

Controlled eaters are more vulnerable

"Kontrolisani" su ranjiviji

to overeating in response to advertising,

po pitanju prejedanja kao odgovora na reklame,

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

mega-obroka i "koliko god možete da pojedete" švedskih stolova.

And a small indulgence,

I samo malo popuštanje,

like eating one scoop of ice cream,

kao što je jedenje jedne kugle sladoleda,

is more likely to lead to a food binge

ima velike šanse da odvede do preterivanja sa hranom

in controlled eaters.

kod "kontrolisanih".

Children are especially vulnerable

Deca su posebno ranjiva

to this cycle of dieting and then binging.

na ovaj ciklus dijeta i prejedanja.

Several long-term studies have shown

Nekoliko dugoročnih studija je pokazalo

that girls who diet in their early teenage years

da devojčice koje drže dijete u svom ranom tinejdžerskom dobu

are three times more likely to become overweight

imaju tri puta veće šanse da postanu gojazne

five years later,

pet godina kasnije,

even if they started at a normal weight,

čak i ako su počele sa normalnom težinom,

and all of these studies found

i sve ove studije su pronašle

that the same factors

da isti faktori

that predicted weight gain

koji su predvideli povećanje kilaže

also predicted the development of eating disorders.

su takođe predvideli razvoj poremećaja u ishrani.

The other factor, by the way,

Drugi faktor, uzgred

those of you who are parents,

vama koji ste roditelji,

was being teased by family members

je zadirkivanje od strane članova porodice

about their weight.

po pitanju težine.

So don't do that.

Tako da, nemojte to raditi.

(Laughter)

(Smeh)

I left almost all my graphs at home,

Ostavila sam skoro sve grafikone kod kuće,

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

ali nisam mogla da odolim ubacivanju ovog jednog,

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

jer sam štreber i tako ja to radim.

(Laughter)

(Smeh)

This is a study that looked at the risk of death

Ovo je studija koja je posmatrala rizik od smrti

over a 14-year period

tokom 14-godišnjeg perioda

based on four healthy habits:

na osnovu 4 zdrave navike:

eating enough fruits and vegetables,

jedenje dovoljno voća i povrća,

exercise three times a week,

vežbanje tri puta nedeljno,

not smoking,

nepušenje

and drinking in moderation.

i umereno pijenje.

Let's start by looking at the normal weight

Pođimo od posmatranja ljudi sa normalnom težinom

people in the study.

u okviru studije.

The height of the bars is the risk of death,

Visina stubića je rizik smrti,

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

a ovi 0, 1, 2, 3, 4 brojevi

on the horizontal axis

na horizontalnoj x osi

are the number of those healthy habits

su brojevi onih zdravih navika

that a given person had.

koje data osoba ima.

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

I kao što biste i očekivali, zdraviji stil života,

the less likely people were to die during the study.

vodio je do manje verovatnoće od umiranja tokom studije.

Now let's look at what happens

Sada, da pogledamo šta se dešava

in overweight people.

kod ljudi sa viškom kilograma.

The ones that had no healthy habits

Oni koji nemaju zdravih navika

had a higher risk of death.

imali su veći rizik od smrti.

Adding just one healthy habit

Dodavanje samo jedne navike

pulls overweight people back into the normal range.

povlači gojazne ljude u normalni rang.

For obese people with no healthy habits,

Za gojazne ljude bez zdravih navika,

the risk is very high, seven times higher

rizik je veoma visok, sedam puta viši

than the healthiest groups in the study.

od najzdravije grupe u studiji.

But a healthy lifestyle helps obese people too.

Ali zdrav način života pomaže gojaznim ljudima, takođe.

In fact, if you look only at the group

U stvari, ako pogledate samo grupu

with all four healthy habits,

sa sve četiri zdrave navike,

you can see that weight makes very little difference.

videćete da težina ne pravi veliku razliku.

You can take control of your health

Možete preuzeti kontrolu nad svojim zdravljem

by taking control of your lifestyle,

preuzimanjem kontrole nad svojim stilom života,

even If you can't lose weight

čak i ako ne možete da izgubite kilograme

and keep it off.

i ne vratite ih.

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 povrati svoju težinu.

Forty percent of them have gained even more.

40 posto njih vrati čak i više.

If you think about this,

Ako razmislite o ovome,

the typical outcome of dieting

tipičan ishod dijete

is that you're more likely to gain weight

je da ćete verovatnije dobiti na kilaži

in the long run than to lose it.

gledano na duže staze, nego što ćete izgubiti.

If I've convinced you that dieting

Ako sam vas ubedila da držanje dijete

might be a problem,

može biti problem,

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

sledeće pitanje je, šta da uradite povodom toga?

And my answer, in a word, is mindfulness.

I moj odgovor, u jednoj reči je sabranost.

I'm not saying you need to learn to meditate

Ne kažem da treba da naučite da meditirate

or take up yoga.

ili da se bavite jogom.

I'm talking about mindful eating:

Pričam o pažljivom jedenju:

learning to understand your body's signals

učenju da razumete signale svog tela

so that you eat when you're hungry

tako da jedete kada ste gladni

and stop when you're full,

i prestanete kada ste siti,

because a lot of weight gain boils down

jer se dosta gojaznosti svodi

to eating when you're not hungry.

na jedenje kada niste gladni.

How do you do it?

Kako to da uradite?

Give yourself permission to eat

Dajte sebi dozvolu da jedete

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

koliko želite, a onda poradite na otkrivanju toga

what makes your body feel good.

šta prija vašem telu.

Sit down to regular meals without distractions.

Posvetite se redovnim obrocima, bez ometanja.

Think about how your body feels

Razmislite kako se vaše telo oseća

when you start to eat and when you stop,

kada počnete da jedete i kada prestanete,

and let your hunger decide

i pustite da vaša glad odluči

when you should be done.

kada je dosta.

It took about a year for me to learn this,

Meni je trebalo oko godinu dana da ovo naučim,

but it's really been worth it.

ali je zaista vredelo.

I am so much more relaxed around food

Mnogo sam opuštenija po pitanju hrane

than I have ever been in my life.

nego što sam bila ikada pre u životu.

I often don't think about it.

Često ne razmišljam o tome.

I forget we have chocolate in the house.

Zaboravim da imamo čokoladu u kući.

It's like aliens have taken over my brain.

Kao da su vanzemaljci zaposeli moj mozak.

It's just completely different.

Jednostavno je potpuno drugačije.

I should say that

Treba da kažem

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

da ovaj pristup ishrani verovatno neće dovesti do gubitka kilograma

unless you often eat when you're not hungry,

osim ako jedete često kada 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 je značajno doprineo gubitku kilograma kod mnogo ljudi,

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

i to je razlog zašto se mnogo ljudi sada fokusira

preventing weight gain

na sprečavanje gojaznosti

instead of promoting weight loss.

umesto na promovisanje mršavljenja.

Let's face it:

Priznajmo:

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

da dijete funkcionišu, svi bismo do sad bili mršavi.

(Laughter)

(Smeh)

Why do we keep doing the same thing

Zašto uporno radimo istu stvar

and expecting different results?

i očekujemo drugačije rezultate?

Diets may seem harmless,

Dijete možda deluju bezopasno,

but they actually do a lot of collateral damage.

ali one u stvari prouzrokuju mnogo kolateralne štete.

At worst, they ruin lives:

U najgorem slučaju, uništavaju živote:

Weight obsession leads to eating disorders,

opsednutost težinom vodi do poremećaja u ishrani,

especially in young kids.

posebno kod mlađe dece.

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

U SAD, imamo 80 procenata desetogodišnjih devojčica

say they've been on a diet.

koje kažu da su bile na dijeti.

Our daughters have learned to measure their worth

Naše ćerke naučile su da mere svoju vrednost

by the wrong scale.

po pogrešnoj skali.

Even at its best,

Čak i u najboljem slučaju,

dieting is a waste of time and energy.

držanje dijete je gubljenje vremena i energije.

It takes willpower which you could be using

Za to je potrebna snaga volje koju biste mogli koristiti

to help your kids with their homework

da pomognete svojoj deci sa domaćim zadatkom

or to finish that important work project,

ili da završite taj važan projekat za posao,

and because willpower is limited,

i zato što je snaga volje ograničena,

any strategy that relies on its consistent application

bilo koja strategija koja se oslanja na njenu konstantnu primenu

is pretty much guaranteed

će vas prilično sigurno

to eventually fail you

izneveriti

when your attention moves on to something else.

kada se vaša pažnja preusmeri na nešto drugo.

Let me leave you with one last thought.

Dozvolite da završim jednom poslednjom mišlju.

What if we told all those dieting girls

Šta ako bismo rekli svim tim devojčicama koje drže dijete

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

Šta ako bismo im rekli da rade u skladu sa svojim apetitom

instead of fearing it?

umesto što ga se plaše?

I think most of them would be happier and healthier,

Mislim da bi većina njih bila srećnija i zdravija,

and as adults,

i kao odrasle,

many of them would probably be thinner.

mnoge od njih bi verovatno bile mršavije.

I wish someone had told me that

Volela bih da mi je neko to rekao

back when I was 13.

kada sam ja imala 13 godina.

Thanks.

Hvala.

(Applause)

(Aplauz)