Almost all women, after stopping feeding the baby, breastfeed with the problem of overweight. It is much easier to use tablets, herbs, food substitutes and count on a miracle.However, in order not to cause damage irreparable to health, it is necessary to know yourself and to understand the problem of excess weight and methods to fight it.
Where does excess weight come from?
The main cause of overweight, obesity is an excess of energy coming with food compared to its costs by the body, that is to say that a person regularly consumes too much food (moreover, also "bad"), and does not consume sufficient calories absorbed due to an inactive lifestyle.In such a situation, primary obesity therefore called can develop.In other cases, exhaustiveness has other causes: damage and brain diseases, endocrine glands that regulate metabolism and appetite.At the same time, obesity is only one of the signs of another disease and is called secondary.One of the main methods to get rid of excess weight is weight loss using diets.The treatment of exhaustiveness by diets is based on the limitation of the energy flow in the body from the outside in order to reach the normal energy balance.Currently, food therapy is used as principal, but not the only way to lose weight in combination with other means.
Do you have an excess weight?
You can calculate the normal weight for you according to the formula: the height of the centimeters is multiplied by 0.7 and subtract from the result 50.
You can also find out whether you are obese or not, you can also calculate the body mass index (BMI): the body weight in kilograms must be divided into meters, erected in square.
- If the resulting number is less than 25 - this corresponds to the standard.
- The BMI in the beach of 25 to 27 indicates overweight.
- If the BMI is greater than 27, it is obesity.
One kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other substances, and has an average energy of 7,500 kcal.If you multiply your extra pounds by this figure, you will discover the number of kilocalories that you must "drop".
Is it logical to fight with an excess weight of a breastfed mother?
A woman who breastfeeds a child, a diet, as well as days of "fasting" are not recommended.Squirrels should be present in the diet of a nurse mother (in addition, 70 to 80% of them are animal proteins), fats (25% of them are vegetable fats), carbohydrates in a report of 1: 1: 4. The total energy value of food is 3200 kcal per day, which is 800 to 900 kcal compared to women who do not scale.Such a calorie content of food is necessary to meet all the needs of the mother and the child's body.In addition, food should be rich in vitamins and trace elements, which is only possible with a variety of food.Follow the regime and recover days of "unloading" only after the cessation of breastfeeding.
What is a visit to a dietitian?
The determination of the type of obesity is a fundamental moment in the choice of weight loss possibilities, and only a doctor can do so, because the methods of treatment of primary and secondary obesity are significantly different.Projectives such as a therapist, an endocrinologist and a nutritionist take care of the problems of obesity.Nutritionist can be the most beneficial in primary obesity.During the first visit, the specialist after detailed questioning and inspection will develop a survey plan, because for a successful and final reduction in body weight, a precise diagnosis is necessary, the identification of related diseases and the complications of obesity.A dietitian has a special method to clarify the diagnostic collection of dietary: the patient will discover the diet, intolerance to individual products, bad food habits, the use of the number of individual products per day and much more.After that, the daily calorie content of food and the ratio of proteins, fats and carbohydrates are calculated.He is determined how a woman spends kilocalories per day.In addition, computer techniques are used to determine the ratio of adipose tissue and water in the body.If necessary, use consultations from other specialists.Then, the weight loss tactics are developed.It consists of an individually selected diet, depending on age, weight, concomitant pathology, as well as physical effort, physiotherapeutic procedures and the correction of detected diseases.
What are the diets?
Balanced balanced diet of normocalory. The composition includes the required amount of proteins, fats, carbohydrates, vitamins, minerals and original.The number of calories is normal.Balanced low -scale regimes. They contain a minimum quantity of basic nutrients: proteins, fats, carbohydrates, vitamins and trace elements, but in traditional proportions.The number of calories is reduced.Unbalanced regus with low calorie content compiled without taking into account the normal proportions of protein, fat, carbohydrates and with a minimum number of calories.Selective regimes (one back) with a moderate decrease in the general calorie content and a pronounced restriction or predominance of one of the nutrients. In this regard, the number of other components differs considerably from the necessary for the body.Artificial diet, which uses a variety of concentrates and food substitutes prepared by industry.Naturopathic diet (vegetarianism, separate nutrition, raw diet). In this case, the diet includes only natural products that have undergone a minimum industrial and culinary transformation.The content of the general calories and the balance of such a diet are difficult to assess."Fasting days." These are poorly calorie diets prescribed once or twice a week.
What is a healthy diet built on?
Basic principles
The restriction of carbohydrates, especially quickly soluble and rapid (for example, sugar), which are the main energy supplier and easily move into fat in the body.Limitation of animal fats and an increase in vegetable fats in food.Frequent nutrition (up to six times a day) in small portions, eliminating the feeling of hunger (the last meal two hours before bedtime) and the exclusion of products that excite appetite (pointed snacks, spices, etc.) the restriction of salt (up to 5g / day), because the chemical element of sodium salts has the capacity to delay water in the body, the "hidden".Instead of traditional salt, salt with a reduced sodium content can be used.Create a feeling of satiety through the consumption of raw vegetables, fruits, cereals, coarse bread in a word, products containing dietary fibers (fibers, pectins, etc.), which are not digested by the enzymes of the gastrointestinal tracks and create a large amount of food in the stomach.Enrichment of diet with vitamins and trace elements.The use of "unloading" days.
What should not be done when losing weight with a diet?
- Sit with a diet periodically.Compliance with a diet should become a lifestyle.It is necessary to change your diet, the quantity and the food time, a set of food, to reconsider a psychological attitude towards food - food should not be a "idol" and the only pleasure of life.
- With a long time.It's dangerous and harmful.Once the stamping has been stopped, the weight is restored and even increases.
- Believe all literature and "well-lave", recommending a new "miraculous" methodology to lose weight and check it for yourself.
You can now buy any book translated on an allegedly beautiful and useful diet, which has long been rejected by modern medicine due to serious complications.When you are recommended to lose weight using a diet from which carbohydrates and fats are completely excluded, do not rush to follow these recommendations.Without fat and carbohydrates, the body cannot work normally.If the body reduction program offers weight loss to eat only vegetables and fruits, do not rush to believe such a simple solution to the problem.Fresh fruits and vegetables, of course, are excellent nutrients.But there is no protein in their composition, and certain vitamins contained only in animal food.In addition, it is difficult for the body to learn from exclusively plant products, and moreover, it is necessary to constantly make a complex selection of fruit, nuts, herbs and rare and bizarre grains.
Do I have to weigh with a diet?
During treatment with a diet, it is necessary to monitor the weight, for which a periodic weighing must be carried out in accordance with certain rules: the weighing is carried out in the morning in an empty stomach, after having raped the bladder and the intestines, in light -made homemade clothes, on the same weights, no more than one or more times a week.No need to weigh several times a day, because the body weight changes during the day.The most common causes of natural weight fluctuations (sometimes less than 2 kg) are the digestive and water exchange processes.It is optimal if the weight decreases by more than 2 kg per week.With very fast weight loss in the future, it is much more difficult to maintain normal body weight.
What is "fasting days"?
The "Renthus" days are recommended to be organized once or twice a week.These can be days of meat (or fish) of "unloading" (400 g of boiled meat (or fish) without salt, with a vegetable accompaniment dish), chalet-kefir-400 g cheese cheese and 800 ml of kefir (or cottage cheese pan).At the time without work, you can organize "unloading days" of apple, banana or watermelon "(1.5 kg of one of the fruits per day), as well as kefir (1.5 liter) or vegetable (700 g).Food is distributed evenly during the day by five receptions.The problem of regulating body weight is very complex and is not resolved in a strong restriction or exclusion of fats, carbohydrates, proteins or any type of product.Any diet that you will adhere to many years should contain products of plant and animal origin, salt, vitamins and origin.Consequently, never prescribe a diet, especially by using drugs and food substitutes - it is preferable to contact specialists to get help.
The right choice
All the food products present on store shelves can be divided into three categories: recommended products, products whose consumption must be reduced and not recommended.
| Guys products |
Recommended products |
Products whose consumption must be reduced |
Recommended neft-production |
| Cereals |
Rugue grinding bread |
Coarse flour ball bakery, pasta |
Toast, croissants, cupcakes, butter rolls, cookies, leaf pies |
| Dairy and eggs |
Dairy products with low fat, (milk, kefir, cottage cheese, yogurt), egg white |
Egg yolk, mild cheeses (melted) with a fat content, sure 10% cream |
Whole milk, cream, hard fat, oily cream |
| Soups |
Vegetables, fish, mushrooms |
Meat broths;Grasse and thick soups |
|
| Fish and seafood |
White fish (cod, choice), tuna, pike perch, mackerel, navaga, hek, unresolved herring, salmon, oysters, scallops |
Omara, shrimp, mussels, calmar (sturgeon, salmon once or twice a week) |
Fried fish, caviar, eel, canned fish |
| Meat and poultry |
Turkey, white chicken, lean beef and pork, rabbit |
Liver, calf |
Duck, goose, all varieties of fatty meat, sausages, sausages, pasta, brain, tongue, liver sausage, jelly meat |
| Fat |
Lin, olive, sunflower, corn, rapeseed oil, but not more than a teaspoon for a portion, salad sauces with low content |
Sweet margarine, butter oil-10-15g.per day |
Culinary fat, hard margarine, palm and coconut oil, Saindoux, mayonnaise |
| Vegetables and fruits |
All fresh and frozen vegetables (peas, beans, lentils, corn, boiled potatoes), fresh and dried fruit, green, canned fruit without sugar |
Fruit cakes and cakes, fruit ice cream |
Creamy ice cream, cookies, cakes and cream cakes |
| Beverage |
Green tea, non -sweet fruit drinks, mineral water, weak black tea, coffee drink, |
Soluble coffee, juice with pulp, alcohol |
Liquid chocolate, cocoa, beer, canned juice, sweet soft drinks |
| Nut |
Nuts, almonds, chestnuts |
Brazilian walnut, peanuts, pistachios |
Cashews, coconut |
These wonderful fibers
The maximum quantity of dietary fiber is contained in the sound.The daily dose of sound to reduce the weight is 20 to 40 g (3-6 tablespoons of L.).It is recommended to take a daily dose in three doses during meals.The most effective shallow sound (particle size from 100 to 150 microns).You should start with its TBSP.L.Bran during the day, gradually increasing the dose to 3-6 tablespoons.L.For more ease of use of sound, you must pre-pump the boiling water, leave it infusion for 1 to 2 hours, then add them to the dishes.For a long time, dietary fiber was considered an unnecessary ballast, from which food technology tried to release food to increase their food and their biological value.This has led to the growth of diseases worldwide, accompanied by metabolic disorders and altered gastrointestinal leaflets.Food fiber inhibits the absorption of carbohydrates which easily pass into fat, eliminate excess cholesterol and heavy metals of the body.