Calorie counting without extremes: how to build nutrition and keep weight under control — recommendations of the endocrinologist of the Zainsk CDH
The week of popularization of calorie counting, which takes place from January 19 to January 25, 2026, became an occasion to talk about a diet without misconceptions and extremes. Many people believe that extra pounds are the result of "bad hormones," thyroid problems, or a slow metabolism. Is this really the case? We asked these questions to Regina Ramilyevna Usmanova, an endocrinologist.
"Patients with such complaints come almost daily"
— Almost every day I see patients whose health status is directly related to nutrition, — says the specialist. — Most often these are overweight people. Many of them are convinced that the reason lies in hormonal failure, especially in the thyroid gland. However, surveys show that the indicators are normal. But the diet and the level of physical activity leave much to be desired.
Sedentary work, a sedentary lifestyle, and the habit of snacking on the go lead to an excess of energy that the body simply does not have time to expend. As a result, the weight increases.
Calories: what is it and why take them into account?
A calorie is a measure of the energy required by the body to support all vital processes. We get it from food, and we spend it even when we just breathe or sleep.
— If a person systematically gets more energy than he spends, weight gain is inevitable, — explains Regina Usmanova. — These are the elementary laws of physiology.
At the same time, there is no "norm for everyone". Calorie intake depends on gender, age, physical activity, and health status. An active athlete may need up to 4-4.5 thousand calories per day, whereas a person with sedentary work often needs about 2 thousand.