Discrimination against fat people in our society - fact or fiction? How does fat shaming manifest itself and what does it lead to? And do thin people face similar problems? Find out the opinion of blogger Anna Topilina.
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Demanding infants, shame, and maternal survival.
Is this a lot or a little?
“According to Rosstat data from 2022, the number of Russians with underweight is 1.9% among women and 0.7% among men. Of course, compared to the statistics for people with overweight and obesity (which is every second person), such figures are a drop in the ocean. But it is known that lack of body weight more than 5 times increases the risks not only for health, but also for human life! - says dietitian therapist, head of the consultative and diagnostic Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology", doctor of the highest category, candidate of medical sciences Ekaterina Burlyaeva . “Therefore, we can say for sure that extreme thinness is significantly more dangerous than excessive fatness.”
Excess weight can be managed. You just need to do it wisely Read more
The normal body weight is determined by the Quetlet formula: (body mass index BMI = B/P2, where B is weight, kg; P is height, m). For teenagers this figure is 17.5-19, for adult women - from 18.5-24.9. Everything above the limit is overweight, everything below is underweight.
Training program - How to pump up thin legs
Barbell Squats (at Smith)
- 3 sets of 10 reps
- Body part: Quadriceps Equipment: Barbell
Leg press
- 3 sets of 10 reps
- Body part: Quadriceps Equipment: Exercise
Barbell squats with narrow feet
- 3 sets to failure + 3 drop sets
- Body part: Quadriceps Equipment: Barbell
alternating lunges with barbell
- 3 sets of 15 reps
- Body part: Quadriceps Equipment: Barbell
Attention: for each leg
Barbell Squats (at Smith)
- 3 sets to failure + 3 drop sets
- Body part: Quadriceps Equipment: Barbell
Barbell calf raise (in Smith)
- 3 sets of 15 reps
- Body part: Calves Equipment: Barbell
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Gaining weight is harder than losing it
A BMI below 18.5 is a clear signal to see a doctor. After all, the causes of underweight can be dangerous. In particular, this may be hyperthyroidism, serious problems with the gastrointestinal tract, and even a tumor process. Or, for example, anorexia nervosa - a disease that today often occurs not only in young girls, but also in adult women. And even for men.
Question answer
How is anorexia different from bulimia? “Moreover, if obesity develops in a person for a long time,” says E. Burlyaeva, “then anorexia nervosa develops very quickly, and sometimes rapidly. Sometimes 1-2 months is enough (for example, some patients managed to develop anorexia during self-isolation). However, how long it can take from the initial stage of the disease to the terminal stage is an individual matter, different for everyone. But a decrease in body mass index of less than 16 kg/m2, as a rule, leads to very severe pathological changes in the body. But, as a rule, irreversible changes in the body occur after 1.5-2 years.”
However, why exactly one person develops anorexia and another does not, science does not yet know. After all, this disease itself, unlike obesity, has been studied not so long ago. Although scientists already have guesses about the genetic predisposition of anorexia nervosa. And there are even a number of studies that see such a connection. For example, according to some American scientists, eating disorders are 50-80% dependent on genetics. To reach this conclusion, the researchers analyzed the genomes of 93 people with eating disorders and found 431 genes associated with eating behavior. The first group of genes was responsible for the control of appetite, as well as the consumption and digestion of food, the second was associated with the immune system.
Gluttony, passion for fast food, anorexia. How to overcome eating disorders? More details
Plastic correction of thin legs
At the moment, thin shins can be made more voluminous using cruroplasty - a procedure during which special endoprostheses are placed in the shins. This intervention is very popular among male bodybuilders. The first operation to enlarge the legs was performed in 1979 by a French plastic surgeon. Today, this technique has been improved, thanks to which the risk of complications has decreased and the results have become better.
It is impossible to enlarge the shins or correct their shape using any other methods. Lipofilling and the introduction of any gels either do not produce results or provoke the occurrence of various side effects. For example, the use of polyacrylamide gels can lead to deformation of the legs, provoke the appearance of inflammatory processes, and migration of the gel. These complications can only be eliminated surgically, after which rough scars may remain.
During the operation, the surgeon places a silicone prosthesis into the lower leg (it has a durable shell, and inside it there is a very viscous gel). Thanks to this, the prosthesis can withstand the heaviest loads.
Dentures come in small and large volumes, have a smooth and textured surface. In some ways they resemble implants used for breast augmentation, but calf implants are much stronger.
Cruroplasty is performed under spinal or epidural anesthesia, less often under general anesthesia. The operation lasts from 40 minutes to 1.5 hours. An incision is made in the hollow under the knees, in a natural fold. Thanks to this, 5-7 months after the procedure the scar will be practically invisible. After the incision has been made, the doctor creates a cavity to place the prosthesis under the sheath of the inner head of the biceps muscle, located at the back of the lower leg. The muscle sheath consists of connective fibers; it, like a case, covers the muscle tissue. The implant is then placed in the pocket so that it does not put pressure on the socket area behind the knee. Thanks to this placement, the prosthesis will be invisible and will not cause pain or discomfort. In addition, the implant is additionally covered with a fibrous membrane - a very strong connective tissue formation. Thus, the prosthesis is securely fixed. For this reason, implants with a smooth surface are more often used in cruroplasty.
You can start walking after surgery after 2 hours. The patient is discharged from the clinic within 2-3 days. It is recommended to wear tight socks for 7-10 days after the procedure. 1-2 months after surgery, fibrous tissue forms near the prosthesis, which further secures the prosthesis.
After cruroplasty, the shins acquire the necessary roundness, and the curvature becomes invisible.
Root Causes
Anorexia nervosa usually affects young people. When the doctor begins to unravel the “tangle” of reasons that led to the disease, it most often turns out that it all started with the desire to imitate some personality that was significant for the teenager. Usually popular singers, actresses, bloggers - all completely thin - become role models. But this is still not the main thing, because there are other predisposing factors: both somatic and mental.
“Children of authoritarian parents are often at risk, but the children of overprotective mothers are in exactly the same danger; in this case, the disease is often an option for the child to attract the attention of the parent,” says E. Burlyaeva. — There are other psychological aspects. Often the disease develops in those who feel superfluous in society, rejected, unrecognized, unclaimed, in particular, among the opposite sex. Very often, girls with anorexia have complex, conflictual relationships within the family.” Therefore, solving the problem is a matter not only of doctors and the patient himself, but also of his entire environment.
Article on the topic
Thinness is a diagnosis! Why is anorexia nervosa dangerous?
Requirements for plastic correction of thin legs and thighs
In situations where it is impossible to surgically change the shape and volume of the legs and thighs (for example, if the curvature of the legs is caused by deformation of the bone tissue), orthopedic surgery is necessary, during which the surgeon will change the shape of the lower extremities.
For the first time after the procedure for correcting the legs and thighs, you should not wear shoes with heels, but it is advisable to use special tights. Heavy physical work must be avoided to avoid displacement of the prosthesis or its deformation.
The operation is not performed on patients with varicose veins and thrombosis with inflammation of the vein walls.
Why is anorexia dangerous?
As our expert said, vitamin and mineral deficiency is the first, but not the only blow that the disease deals to the body. Vitamin D, calcium and iron are most often severely deficient in anorexia. Therefore, anemia often develops against this background. But even if the patient takes mountains of vitamins and dietary supplements, this matter will not improve. Because without receiving the proper amount of energy and nutrients from food, vitamin-mineral complexes will not be enough.
Anorexia strikes the second blow to the reproductive system. With an acute lack of fat in the body, the production of sex hormones is disrupted. In the vast majority of cases, girls experience impaired reproductive function, developing dysmenorrhea or even amenorrhea (complete absence of menstruation). Unfortunately, even after treatment, menstrual function (and, accordingly, reproductive function) is not always restored.
Thirdly, the gastrointestinal tract suffers. Intestinal atony and stool disturbance are a natural consequence of fasting. And taking diuretics and laxatives will not help here.
Is anorexia a mental disorder? More details
Then a malfunction occurs in the liver, gallbladder and pancreas, which is manifested by a decrease in the production of digestive enzymes. With a lack of body weight, the level of endogenous “bad” cholesterol jumps, yes, yes, the same one that, as is commonly thought, comes only from fatty foods of animal origin .
Kidney function is also impaired, leading to the development of acute renal failure and death. In addition, since disorders associated with anorexia affect the entire body, during treatment you will need the help of other doctors, so a gastroenterologist, endocrinologist, and gynecologist must be involved.
How to make your legs thin and slender: exercises and diet
The calves are parts of the body that are exposed for a significant portion of the year. Therefore, everyone wants them to make a pleasant aesthetic impression. Let's find out how to make your legs slim and thin.
Special diet to make your legs thin and slender
Part of a comprehensive weight loss method is diet. The composition of the diet promotes weight loss in a similar way to physical exercise, so it should not be underestimated. Working out + fasting or eating only empty calories (sugar, unhealthy fats, white bread, etc.) will not help you get beautiful, slender legs.
To properly lose weight in your legs, you need a menu based on increased protein consumption. A good source of protein is a range of foods, both animal (eggs, meat, dairy products) and plant origin (legumes, soy products). But creating a nutritionally balanced diet based on this principle is complex. It requires some knowledge about healthy eating. If you are busy, you can use a protein diet. It works on the principle of reduced carbohydrate consumption compared to the protein component of the diet. Limiting carbohydrates to the required minimum forces the body to draw energy from fat stores. Externally, this process is manifested by visible weight loss and the achievement of thin legs.
Eat regularly, preferably 5 times a day. This schedule will help provide the body with the necessary nutrients. Focus on increasing your protein intake (poultry, eggs, legumes), important for muscle nutrition, supplemented with complex carbohydrates (whole grain bread, rice, grain products). Consume carbohydrates in the first half of the day - they are the main source of energy for the body and prolong the feeling of fullness. Eat plenty of vegetables. Maintain a regular drinking regime; It is best to drink regular still water or green tea.
Sample menu:
- Breakfast: 150–200 g low-fat yoghurt, 100 g strawberries, 60 g sugar-free muesli.
- Lunch: chicken fillet, baked potatoes, vegetables, tomato soup with egg.
- Dinner: vegetable risotto (brown rice + buckwheat) with chicken, vegetable salad.
- Snack, afternoon snack: 200 g of fruit, 25 g of almonds or 250–500 ml of kefir, whole grain bread.
How to get slim legs in 2 weeks with aerobic exercise?
One of the ways to get lean legs in a week is through proper physical activity, aerobic training, which is ideal for burning fat. Many people believe that high intensity exercise = more effective weight loss. But this is a fundamental mistake in weight loss.
Demanding workouts have little effect on fat burning. This form of activity is called anaerobic. This is a short-term (or interval) activity performed at high intensity. Typical examples are sprinting, strength sports, bodybuilding, and most martial arts.
These sports help increase muscle mass, strength, and anaerobic performance. But fat burning with them is minimal, since the body needs fast energy, which it consumes from carbohydrates.
Aerobic activity, on the contrary, is prolonged, but with a relatively low intensity. It does not increase muscle mass, but strengthens the body, increases muscle endurance, aerobic fitness, and lung capacity. In addition, aerobic exercise has beneficial effects on the heart. For example: compare the physiques of Olympic sprinters with long-distance runners.
Running is not the only way to make your legs slim and thin at home. Cycling and skating also help.
When working out at the gym, fat burning is maintained by incorporating aerobic exercise (eg, spinning) at the beginning and end of your workout.
Aerobic activity does not directly impact the calf muscles. Fat burns evenly, so the calves lose it even when rowing on a machine, where these muscles are minimally involved. This is the reason why guys have skinnier legs than girls. They tend to train holistically rather than focusing on individual parts of the body.
How to make your legs thin and slender?
So, you've learned how to burn fat and achieve lean legs in a week or more. But without proper exercise, the result will be weak calves. Therefore, they require strengthening training.
You can use special equipment in the gym. There are mainly 2 types; both are designed for training under load. On the first (seated) exercise machine, the hips transfer the weight, the legs rest on the toes. On the second device (standing), the load is supported by the shoulders. Choose a load that allows you to do 15-20 repetitions in 2-3 sets.
If there are no machines, you can perform the exercise with a large dumbbell on your shoulders or with hand weights.
Without dumbbells, you can complicate the exercise by performing it on one leg (you need support), standing on the edge of a step, where a deeper stretch is possible. This workout will not only strengthen your muscles. It will also make even the thinnest legs look more defined.
Much depends on the position of the legs when lifting. Toes pointing toward each other support strengthening the outer sides of the calf muscles, and pointing to the sides helps strengthen the inner part.
The ideal solution is to combine different positions and variations of exercises to achieve uniform muscle development. Varying load distribution also stimulates muscle development much more than constantly performing one exercise with a stable technique.
Where to go?
“If a diagnosis of obesity can be treated almost everywhere, then a diagnosis of protein-energy deficiency (that is, weight deficiency) can be treated almost nowhere,” says Burlyaeva with regret. “Although if this pathology reaches serious degrees (for example, protein-energy malnutrition of the third stage), then the patient’s condition can be very serious, and the patient ends up in intensive care.”
Article on the topic
Extra body. What is the cause of anorexia nervosa and how to recognize the disease. Patients suffering from underweight are now either not treated at all, or they are referred from doctor to doctor, but the health situation does not change. Today, most of these patients seek help from gastroenterologists. But they usually also shrug their shoulders, because in the body of a person suffering, for example, from anorexia nervosa, no organic disorders occur for a long time (which is confirmed by numerous endoscopic studies), but there are only functional disorders, which not every doctor will undertake to treat.
“The problem is that today there are no specialized algorithms for the diagnosis and further management of patients with insufficient body weight,” says Burlyaeva. “And if we talk about anorexia nervosa, then guidelines for the treatment of this disease are available only in pediatrics, and the same recommendations regarding the treatment of adult patients still do not exist.”
This workout will tone up your skinny legs.
So, you have everything you need! These five basic exercises will undoubtedly transform skinny legs into toned, strong and defined ones. When performing them, remember the “brain-muscle” connection: try to concentrate on the working muscle and feel it.
Don't focus on weight, think about technique. Indeed, in fact, technically correct execution with less weight makes the exercise more difficult. This is especially true for squats.
On leg day, have someone hold you down. Try to find someone who will truly be your partner.
