Almost every woman, after stopping feeding the baby, breastfeeds with overweight problems. It's easier to use tablets, herbs, food substitutes and depend on wonders.However, to avoid causing irreparable harm to health, it is necessary to get to know each other and understand excess weight problems and fight against the fight.
Where is the overweight?
The main cause of overweight, obesity is an excess energy that comes with food compared to the cost of the body, that is, a person who regularly consumes too much food (in addition, also "wrong"), and is not enough to eat calories absorbed by an inactive lifestyle.In such situations, the main obesity is developed.In other cases, perfection has other causes: damage and (or) brain diseases, the endocrine glands that control metabolism and appetite.At the same time, obesity is just one other sign of disease and is called secondary.One of the main ways to lose weight is to lose weight using a diet.The treatment of perfection by the diet is based on limiting the flow of energy into the body from the outside to achieve normal energy balance.Currently, diet therapy is used as the main one, but not the only way to lose weight in combination in other ways.
Do you have excess weight?
You can calculate the normal weight for you according to the formula: height in centimeters is multiplied by 0.7 and minus the yield of 50.
You can also know if you are fat or not, you can also calculate the body mass index (BMI): weight in pounds must be divided into growth in meters, set up into square.
- If the number produced is less than 25 - this matches the norm.
- BMI in the range from 25 to 27 shows overweight.
- If the BMI is more than 27, then this is obesity.
One kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other ingredients, and on average has 7500 kcal energy.If you multiply your extra pound with this figure, you will know the amount of kilocalory you need to "drop".
Does it make sense to fight with excess weight a breastfeeding mother?
A woman who is breastfeeding, diet, and "fasting" day is not recommended.Squirrels should be present in the diet of a nursing mother (moreover, 70-80% of them are animal protein), fat (25% of which are plant fat), carbohydrates in a 1: 1 ratio. High calorie content is necessary to meet all the needs of the mother and child body.In addition, foods should be rich in vitamins and trace elements, which may only be with a variety of foods.Follow the diet and use the "unload" of the day only after the termination of breastfeeding.
What is a visit to a dietitian?
Determining the type of obesity is the basic moment in the choice of opportunity for weight loss, and only a doctor can do this, as the method of treating primary and secondary obesity is very different.Projects such as therapists, endocrinologists, and nutritionists deal with issues of obesity treatment.Nutritionists can be the most beneficial in major obesity.During the first visit, experts after question and detailed examination will create a survey plan, as for successful and final weight loss, accurate diagnosis, identification of related diseases and complications of obesity.A dietitian has a special way of explaining the collection of diagnosis of Dietathanesis: patients will know diet, intolerance to individual products, bad habits in food, use of individual products daily and more.Subsequently, the daily calorie content of the diet and the ratio of protein, fat and carbohydrates are calculated.It is determined how many women spend kilocalories daily.In addition, computer techniques are used to determine the ratio of adipose and water in the body.If necessary, run another specialist consultation.Then weight loss tactics were developed.It consists of a diet individually selected, depending on age, weight, equivalent pathology, as well as physical work, physiotherapeutic procedures and the correction of the detected disease.
What is the diet?
A balanced diet. These compositions include the amount of protein, fat, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.A low balanced diet. They contain a minimum amount of basic nutrients: protein, fat, carbohydrates, vitamins and trace elements, but in traditional proportions.The number of calories is reduced.Low unbalanced diets are arranged without regard to normal proportions of proteins, fats, carbohydrates and with minimal calories.A selective diet (one side) with a moderate decrease in general calorie content and clear restrictions or dominance of one of the nutrients. In this case, the number of other components varies significantly from what is needed for the body.Artificial diets, which use a variety of concentrates and replacement of food provided by industrial.Naturopathic diets (vegetarianism, separate nutrition, raw food diets). In this case, the diet includes only natural products that have undergone minimal industry processing and cuisine.General calorie content and the balance of such diets are difficult to evaluate."Fasting day." This is a low -calorie diet once or twice a week.
What is a healthy diet built?
Basic principles
Restrictions in carbohydrate diets, especially quickly soluble and fast -hot (for example, sugar), are a major supplier of energy and easily move into the fat in the body.Animal fat limitations and increased vegetable fat in foods.Frequent diet (up to six times a day) in small portions, eliminating hunger (last meal two hours before bedtime) and product exception that evokes appetite (snacks, spices, etc.) from traditional salt, salt with reduced sodium content can be used.Creating a fullness with the use of raw vegetables, fruits, cereals, coarse bread-in words, products containing fiber food (fiber, pectin, etc.), which is not digested by the gastrointestinal tract enzyme and produces large amounts of food in the stomach.Dietary enrichment with vitamins and trace elements.The use of "unload" day.
What can't be done when you lose weight with a diet?
- Sitting on a diet regularly.Compliance with diet should be a way of life.It is necessary to change your diet, the amount and time of food, a set of foods, to reconsider the psychological attitude towards food - food should not be "idols" and the only fun in life.
- Starring for a long time.It's dangerous and dangerous.After the stamping is stopped, the weight is restored and also increases.
- Believe in any literature and "good", recommend new "magic" methodology for weight loss, and check it yourself.
Now you can buy any translated books on a diet that is said to be beautiful and useful, which has long been rejected by modern medicine for severe complications.When it is recommended to lose weight using a diet from which carbohydrates and fats are fully excluded, do not rush to follow the proposal.Lean fat and carbohydrates, the body cannot function normally.If the body reduction program offers to lose weight only eating vegetables and fruits, it is also not in the hurry to believe the simple solution to the problem.Fresh fruits and vegetables -fresh, of course, is an excellent nutrient product.But there is no protein in their composition, and some vitamins are only contained in animal foods.In addition, it is difficult for the body to learn the products of the exclusive plant, and in addition, it is necessary to constantly carry out complex choices of fruits, nuts, herbs and cereals that are rare and strange.
Do I have to consider the diet?
During dietary treatment, it is necessary to monitor the weight, which is periodic should be done by adhering to certain rules: the weight is done in the morning on an empty stomach, after clearing the bladder and intestines, in homemade clothing, at the same weight, no more than one or more times a week.There is no need to weigh several times a day, as weight changes during the day.The most common cause of natural weight loss (sometimes in 2 kg) is the digestive process and water exchange.It is optimal if the weight decreases no more than 2 kg a week.With a very fast weight loss in the future, it is more difficult to maintain normal weight.
What is "fasting day"?
The "Renthus" day is recommended for arrangement once or twice a week.It can be meat (or fish) "unload" days (400 g of boiled meat (or fish) without salt, with side dishes), cheese-400 g cottage cheese and 800 ml kefir (or casserole cheese cottage).On days free from work, you can arrange apples, bananas or "unloading days" (1.5 kg of one day), as well as kefir (1.5 liters) or vegetables (700 g).Food is distributed evenly during the day with five events.Weight control problems are very complex and are not resolved in a while-ethics or exceptions to fat, carbohydrates, proteins or any kind of product.Any diet you will adhere to for years -years should contain original products of plants and animals, salts, vitamins and trace elements.Therefore, never prescribe your own diet, especially using medicines and food substitutes - it is best to contact a specialist for help.
The right choice
The entire variety of food products available on the shelves of the store can be divided into three categories: recommended products, products whose use should be reduced, non -certified products.
| Type product |
The recommended product |
Products whose use must be reduced |
Products -producted by NEFT |
| Cereal |
Coarse grinding bread, pearl barley, oatmeal cereals and corn, fragments of various cereals, non -voiced rice |
Slomed bake made of coarse flour, pasta |
Grilled, croissant, cupcakes, butter rolls, cookies, pie pie |
| Products and dairy eggs |
Dairy products with low fat, (milk, kefir, cottage cheese, yogurt), egg white |
Egg yolk, soft cheese (liquid) with low fat content, sour cream 10% |
Whole milk, cream, hard fat, sour cream fat |
| Soup |
Vegetables -Shared, Fish, Mushrooms |
Meat soup;Fat, thick soup |
|
| Fish and seafood |
White fish (cod, picks), tuna, pike perch, macarel, navaga, hek, uninvolved herring, salmon, oyster, shellfish |
Omara, shrimp, clams, squid (sturgeon, salmon once or twice a week) |
Fried fish, caviar, eel, canned fish |
| Meat and chicken |
Turkey, white chicken, beef and pork, rabbits |
Heart, beef |
Duck, geese, all kinds of fatty meat, sausages, sausages, pasta, brain, tongue, liver sausage, jellied meat |
| Fat |
Linen, olive, sunflower, corn, rapeseed oil, but no more than one teaspoon for the portion, low salad sauce |
Soft margarin, butter-10-15g oil.per day |
Fat cooking, hard margarine, palm and coconut oil, pork fat, mayonnaise |
| Vegetables -Fruits and fruits |
All fresh and frozen vegetables (nuts, nuts, lentils, corn, boiled potatoes), fresh and dried fruits, vegetables, fruits in canned cans |
Fruit cake and cake, fruit ice cream |
Ice cream cream, biscuits, cakes and cream cake |
| Drink |
Green tea, sugar -free fruit, mineral water, poor black tea, coffee drinks, |
Soluble coffee, juice with pulp, alcohol |
Liquid brown, cocoa, beer, canned juice, sweet soda drink |
| Bean |
Walnut, almond, chestnuts |
Walnut Brazil, Arachis, Pistachios |
Cashew, coconut |
This beautiful fiber
The maximum amount of dietary fibers is contained in bran.The daily dose of bran to lose weight is 20-40g (3-6 tablespoons L.).It is recommended to take daily doses in three doses during meals.The most effective shallow bran (particle size from 100 to 150 microns).You should start with ѕ-1 tablespoon.L. Bran on that day, gradually increased the dose to 3-6 tablespoons.L. To ease the use of bran, you need to pour boiling water, let it be luxurious for 1-2 hours and then put it in the dish.For a long time, food fiber was considered an unnecessary ballast, from which food technology was trying to free food to increase their food and biological values.This leads to the growth of diseases worldwide, accompanied by metabolic disorders and defective gastrointestinal tract.Nutrition fibers prevent the absorption of carbohydrates that are easily released into fat, producing excess cholesterol and heavy metals from the body.