Almost every woman, after stopping feeding the baby, breastfeeding with the problem of being overweight. It is much easier to resort to tablets, herbs, food substitutes and rely on a miracle.However, in order not to cause irreparable harm to health, it is necessary to get to know each other and to understand the problem of excess weight and methods of combating it.
Where does excess weight come from?
The main reason for being overweight, obesity is an excess of energy coming with food compared to its costs, that is, a person regularly consumes too many foods (in addition, also "wrong") and does not consume absorbed calories due to an inactive lifestyle.In such a situation, the so primary obesity can develop.In other cases, fullness has other causes: damage and (or) brain diseases, endocrine glands that regulate metabolism and appetite.At the same time, obesity is just one of the signs of another disease and is called secondary.One of the main methods of release from excess weight is weight loss with the help of diets.The treatment of fullness of diets is based on the limitation of the flow of energy in the body outside in order to achieve normal energy balance.Dietary therapy is currently used as a major, but not the only way to lose weight in combination with other means.
Do you have excess weight?
You can calculate the normal weight for you according to the formula: the height in centimeters is multiplied by 0.7 and removed from the score 50.
You can also find out if you are obese or not, you can also calculate the body mass index (BMI): body weight in kilograms should be divided into the growth of meters raised square.
- If the number obtained is less than 25 - this corresponds to the norm.
- BMI in the range of 25 to 27 shows overweight.
- If ITM is more than 27, it is obesity.
One kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other substances, and an average of 7500 kcal energy.If you multiply your extra pounds by this figure, you will find out the number of kilocalories you need to "play".
Does it make sense to fight the excess weight of a breastfeeding mother?
A woman who breastfeeds a child, a diet, and the "starvation" is not recommended.Squirrels should be present in the diet of a breastfeeding mother (in addition, 70-80% of them are animal proteins), fat (25% of them are vegetable fats), carbohydrates in a ratio of 1: 1: 4.Such a high calorie content of the food is necessary to meet all the needs of the mother's body and body of the child.In addition, food should be rich in vitamins and monitors, which is only possible in different foods.Follow the diet and resort to "unloading" days only after breastfeeding end.
What is a nutritionist visit?
Determining the type of obesity is a major point in choosing weight loss opportunities and only a doctor can do so, as the methods of treating primary and secondary obesity are significantly different.Projects such as therapist, endocrinologist and nutritionist deal with the problems of treating obesity.A nutritionist may be most beneficial in primary obesity.On the first visit, the specialist after detailed interrogation and examination will draw up a study plan, as a successful and final weight loss requires accurate diagnosis, identification of related diseases and complications of obesity.The nutritionist has a special method for clarifying the diagnosis of dietnese collection: the patient will detect diet, intolerance to individual products, bad habits in food, the use of the number of individual products per day and many more.The daily calorie content of the diet and the ratio of proteins, fats and carbohydrates are then calculated.It is definitely how much woman she spends kilocalories a day.In addition, computer techniques are used to determine the ratio of adipose tissue and water in the body.If necessary, consult other specialists.Then the tactics of weight loss develop.It consists of an individually selected diet, depending on age, weight, concomitant pathology, as well as physical exertion, physiotherapy procedures and correction of discovered diseases.
What are the diets?
Diets balanced with normocaloria. The composition includes the required amount of proteins, fats, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.Balanced low -calorie diets. They contain a minimal amount of essential nutrients: proteins, fats, carbohydrates, vitamins and trace elements, but in traditional proportions.The number of calories is reduced.Low -caloric unbalanced diets, composed without taking into account the normal proportions of proteins, fats, carbohydrates and with a minimum number of calories.Selective (disposable) diet with a moderate reduction in the total calorie content and a pronounced restriction or predominance of one of the nutrients. In this regard, the number of other components differs significantly from the necessary for the body.Artificial diets that use different concentrates and substitutes for foods prepared by industrial ones.Naturopathic diets (vegetarianism, separate diet, diet with raw food). In this case, the diet includes only natural products that have undergone minimal industrial and culinary processing.The total calorie content and balance of such a diet is difficult to evaluate."Fast Days." These are low -calorie diets prescribed once or twice a week.
What is a healthy diet built on?
Basic principles
The restriction in the carbohydrate diet, especially fast -soluble and fast -hot (eg sugar), which are the main energy supplier and easily move in fat in the body.Limit of animal fats and increase vegetable fats in food.Often (up to six times a day) feeding in small portions, removing the feeling of hunger (the last meal two hours before bedtime) and the exclusion of products that excite appetite (sharp snacks, spices, etc.) restriction of salt (up to 5 g/day), as the chemical element of the sodium salts has the ability to slow down.Salt with reduced sodium content is used.
What should not be done when weight loss with a diet?
- Sit periodically on a diet.Following the diet should become a way of life.It is necessary to change your diet, the amount and time of food, a set of foods, to review psychological attitude to food - food should not be an "idol" and the only pleasure of life.
- With the participation of a long time.He is dangerous and harmful.After stopping stamping, the weight recovers and even increases.
- Believe in every literature and "well -fitting", recommending a new "miraculous" weight loss methodology and check for yourself.
You can now buy any translated book about a beautiful and useful diet that has long been rejected by modern medicine due to severe complications.When you are advised to lose weight using a diet from which carbohydrates and fats are completely excluded, do not rush to follow such recommendations.Without fat and carbohydrates, the body cannot function normally.If the body reduction program offers for weight loss to eat only vegetables and fruits, also do not rush to believe such a simple solution to the problem.Fresh fruits and vegetables, of course, are excellent food.But in their composition there are no proteins and some vitamins contained only in animal foods.In addition, the body is difficult to learn products of extremely plant origin, and it is also necessary to constantly perform a complex selection of rare and foreign fruits, nuts, herbs and grains.
Do I have to weigh with a diet?
During diet treatment, it is necessary to monitor the weight for which it should be done periodically in accordance with certain rules: weighing is carried out in the morning on an empty stomach, after emptying the bladder and intestines, in light home clothes, on the same weights, not more than one or more times a week.You do not need to weigh several times a day as your body weight changes during the day.The most common causes of natural weight (sometimes within 2 kg) are digestive and metabolic processes.It is optimal if the weight decreases by no more than 2 kg per week.With very rapid weight loss in the future, it is much more difficult to maintain normal body weight.
What is "Fast Days"?
Renthus days are recommended to be settled once or twice a week.This can be meat (or fish) "unloading" (400 g of cooked meat (or fish) without salt, with vegetable garnish), cottage cheese of cheese-KEFIR-400 g cottage cheese and 800 ml of kefir (or cheese casserole).In days without work, you can arrange "unloading apples, bananas or watermelon" (1.5 kg of one of the fruit per day), as well as kefir (1.5 liters) or vegetables (700 g).The food is spread evenly throughout the day by five intakes.The problem of regulating body weight is very complex and is not solved in an instant limit or exclusion of fat, carbohydrates, proteins or any type of product.Every diet you will adhere to for many years should contain products of plant and animal origin, salt, vitamins and trace elements.Therefore, never prescribe a diet yourself, especially the use of medicines and food substitutes - it is better to contact specialists for help.
The right choice
All the variety of food products on store shelves can be divided into three categories: recommended products, products whose consumption should be reduced, vacant products.
| Types products |
Recommended products |
Products whose consumption should be reduced |
Neft -Renationed Products |
| Cereal |
Bread of rough grinding, pearl barley, oatmeal and corn cereals, flakes of various cereals, unfounded rice |
Placed baking made of coarse flour, pasta |
Toast, croissants, tartlets, rolls with butter, cookies, fluffy pies |
| Dairy products and eggs |
Low fat dairy products (milk, yogurt, cottage cheese, yogurt), egg white |
Egg yolk, soft cheeses (melted) with low fat content, sour cream 10% |
Whole milk, cream, hard fat, fat sour cream |
| Soups |
Vegetables, fish, sponge |
Meat broth;Fat, thick soups |
|
| Fish and seafood |
White fish (cod, picks), tuna, pike perch, mackerel, navaga, heck, unauthorized herring, salmon, oysters, combs |
Omar, shrimp, mussels, squid (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, veal |
Duck, goose, all varieties of fatty meat, sausages, sausages, pastes, brains, tongue, sausage with liver, jelly meat |
| Fat |
Bedding, olives, sunflower, corn, rapeseed oil, but no more than one teaspoon per serving, low -fat salad sauces |
Soft margarine, butter oil-10-15g.per day |
Culinary fat, hard margarine, palm and coconut oil, lard, mayonnaise |
| Vegetables and fruits |
All fresh and frozen vegetables (peas, beans, lentils, corn, cooked potatoes), fresh and dried fruits, green, canned fruits without sugar |
Fruit cakes and cakes, fruit ice cream |
Creamy ice cream, cookies, cakes and cream cakes |
| Drinks |
Green tea, unsweetened fruit drinks, mineral water, weak black tea, coffee beans, grain, |
Soluble coffee, juices with cellulose, alcohol |
Liquid chocolate, cocoa, beer, canned juices, sweet soda drinks |
| Nuts |
Nuts, almonds, chestnuts |
Brazil nut, arahis, pistachio |
Cashew, coconut |
These wonderful fibers
The maximum amount of dietary fibers is contained in bran.The daily dose of weight loss bran is 20-40 g (3-6 tablespoons.boiling water, let it boil for 1-2 hours and then add them to the plates.Carbohydrates that easily pass into fats remove excess cholesterol and heavy metals from the body.