Almost every woman after stopping the baby with the problem of overweight. It is much easier to use tablets, herbs, substitutes for food and rely on a miracle.However, in order not to harm the state of health irreparable, it is necessary to get to know each other and to understand the problem of overweight and the procedure for combating.
Where does the overweight come from?
The main cause of obesity, obesity is an excess of energy that is associated with food compared to the costs of the body, i.e. a person regularly consumes too many foods (also "false") and consumes insufficiently absorbed calories due to an inactive lifestyle.In such a situation, the so -called primary obesity can develop.In other cases, completeness has other causes: damage and (or) brain diseases, the endocrine glands that regulate the 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 with diets.The treatment of completeness by diets is based on limiting the flow of energy into the body from the outside in order to achieve a normal energy weight.Nutrition therapy is currently being used as the main actor, but not the only way to lose weight in combination with other means.
Do you have excess weight?
You can calculate the weight normal for you according to the formula: the height in centimeters is multiplied by 0.7 and subtracted by the result 50.
You can also find out whether you are obese or not.You can also be divided into growth in measuring devices by calculating the body mass index (BMI): body weight in kilograms into a square into growth.
- If the resulting number is less than 25, this corresponds to the norm.
- BMI in the range from 25 to 27 shows overweight.
- If BMI is more than 27 years old, this is obesity.
A kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other substances and has an energy of 7500 kcal on average.If you multiply your additional pounds with this figure, you will find the number of kilocalories that you need to “drop”.
Does it make sense to fight with an excessive weight of a breastfeeding mother?
A woman who breastfeeds a child, diet and "fasting" days is not recommended.Squirrels should be present in the diet of a breastfeeding mother (also 70-80% of them are animal proteins), fats (25% of them are plant fats), carbohydrates in a ratio of 1: 1: 4. The total energy value of food is 3200 kcal per day, 800-900 kcal more than that of women who do not breastfeed.Such a calorie -rich content of food is necessary to meet all the needs of the body and body of the child of the mother.In addition, food should be rich in vitamins and trace elements, which is only possible with a variety of food.Follow the diet and only use "unloading" days after breastfeeding.
What is a visit to a nutritionist?
Determining the type of obesity is a fundamental moment when choosing weight loss possibilities, and only a doctor can do this, since the methods for the treatment of primary and secondary fat loyalty are considerably different.Projects such as a therapist, an endocrinologist and a nutritionist with questions about the treatment of obesity.The nutritionist can use primary obesitybe the most advantageous.During the first visit, the specialist will create a survey plan after a detailed survey and inspection, since a precise diagnosis is required for a successful and final reduction in body weight, identifying related diseases and complications of obesity.A nutritionist has a special method of clarifying the diagnosis collection of nutrition: the patient will find out the nutrition, intolerance to individual products, bad habits in food, the use of the number of individual products per day and much more.After that, the daily calorie content of the diet and the ratio of proteins, fats and carbohydrates are calculated.It is determined how much a woman spends kilocalories a day.In addition, computer techniques are used to determine the ratio of adipose tissue and water in the body.If necessary, use the consultations of other specialists.Then the tactics of weight loss are developed.It consists of an individually selected diet, depending on age, weight, simultaneous pathology and physical exertion, physiotherapeutic procedures and correction of recognized diseases.
What are the diets?
Normocalory balanced diets. The composition includes the required amount of proteins, fats, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.Low -calorie balanced diets. They contain a minimum amount of basic nutrients: proteins, fats, carbohydrates, vitamins and trace elements, but in traditional proportions.The number of calories is reduced.Incredible diets with low calorie, which were compiled without considering the normal proportions of proteins, fats, carbohydrates and with a minimal number of calories.Selective (one) diet with a moderate decrease in the general calorie content and a pronounced restriction or dominance of one of the nutrients. In this regard, the number of other components differs significantly from the necessary for the body.Artificial diets in which a variety of concentrates and food replacement products are used by industry.Naturopathy diets (vegetarianism, separate nutrition, raw food diet). In this case, nutrition only includes natural products that have subjected minimal industrial and culinary processing.The general calorie content and the balance of such a diet are difficult to assess."Lent days." These are low-calorie diets that are prescribed once or twice a week.
What does a healthy diet build on?
Basic principles
The restriction of the diet of carbohydrates, especially quickly soluble and quickly (e.g. sugar), which the main provider of energy is and easily move into the fat in the body.Restriction of animal fats and an increase in vegetable fats in food.Frequent (up to six times a day) diet in small portions, which eliminates the feeling of hunger (the last meal two hours before going to bed) and the exclusion of products that raise appetite (sharp snacks, spices, etc.) (up to 5 g/day), since the chemical element of sodium salts delays the ability of water in the body.Instead of conventional salt, salt can be used with a reduced sodium content.Create a feeling of saturation through the consumption of raw vegetables, fruit, grain, coarse bread, a word, products that contain fibers (fiber, pectins, etc.) that are not digested by enzymes of the gastrointestinal tract and generate a considerable amount of food in the stomach.Enrichment with vitamins and trace elements.The use of "unloading" days.
What shouldn't be done if you lose weight with a diet?
- Put regularly on a diet.Compliance with a diet should become a attitude to life.It is necessary to change your diet, the amount and time of food, a number of food to rethink a psychological attitude towards eating - food should not be a "idol" and the only pleasure in life.
- For a long time.It is dangerous and harmful.After stamping, the weight is restored and even increases.
- Believe every literature and "fountain wipers" that recommend a new "miraculous" methodology to lose weight, and check it yourself.
Now you can acquire any translated book about an allegedly beautiful and useful diet that has long been rejected by modern medicine due to serious complications.If you are recommended to remove a diet from which carbohydrates and fats are completely excluded, do not hurry to follow these recommendations.Without fats and carbohydrates, the body cannot function normally.If the body reduction program only offers weight loss to eat only vegetables and fruit, don't hurry to believe such a simple solution to the problem.Of course, fresh fruit and vegetables are excellent nutrient products.But there are no proteins in their composition, and some vitamins that are only contained in animal food.In addition, it is difficult for the body to learn products exclusively, and it is also necessary to constantly carry out a complex selection of rare and unusual fruits, nuts, herbs and grains.
Do I have to weigh with a diet?
During treatment with a diet, it is necessary to monitor the weight for which regular weighing should be carried out to comply with certain rules: weighing is carried out in the morning in an empty stomach after the bladder and intestine are carried out in light homemade clothing, no more than one or more times a week, in light homemade clothing, after the same or more or several times one 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 within 2 kg) are digestive and water exchange processes.It is optimal if the weight does not decrease by more than 2 kg per week.With very fast weight loss in the future, it is much more difficult to keep the normal body weight.
What is "fasting days"?
It is recommended to arrange once or twice a week.Meat (or fish) can be "unloaded" days (400 g of cooked meat (or fish) without salt with a vegetable carrier), cottage cheese-kefir-400 g cottage cheese and 800 ml kefir (or cottage cheese casserol).In the days off, you can arrange apple, banana or watermelon loading days (1.5 kg one of the fruits per day) as well as kefir (1.5 liters) or vegetables (700 g).The food is evenly distributed by five receptions during the day.The problem of regulating body weight is very complex and is not solved in a strong restriction or exclusion of fats, carbohydrates, proteins or any kind of product.Any diet that you will keep for many years should contain products from plant and animals vocales, salt, vitamins and trace elements.Therefore, never prescribe a diet yourself, especially with drugs and food replacement - it is better to contact specialists for help.
The right choice
The entire variety of foods that are available on the shelves of the shop shelves can be divided into three categories: recommended products, products whose consumption should be reduced, not revised products.
| Guy Products |
Recommended products |
Products whose consumption must be reduced |
NEFT recovery products |
| Grain |
Bread made of rough grinding, pearl barley, oatmeal and maize müsli, flakes of different grain, unpainted rice |
Slomed back made of coarse flour, pasta |
Toast, croissants, cupcakes, butter rolls, cookies, puff pies |
| Dairy products and eggs |
Dairy products with low -fat (milk, kefir, cottage cheese, yogurt), protein |
Egg yolk, soft cheese (melted) with low -fat content, sour cream 10% |
Full milk, cream, hard fat, fat sour cream |
| Soup |
Vegetables, fish, mushroom |
Meat broth;Fat, thick soups |
|
| Fish and seafood |
White fish (cod, picks), tuna, pike -barsch, mackerel, navaga, Hek, unresolved herring, salmon, oysters, scallops |
Omara, shrimp, mussels, squid (sturgeon, salmon once or twice a week) |
Fried fish, caviar, eel, cancellation fish |
| Meat and poultry |
Truthahn, white chicken, lean beef and pork, rabbits |
Liver, veal |
Duck, goose, all varieties of fat meat, sausages, sausages, pastes, brain, tongue, liver sausage, yellowest meat |
| Fat |
Linen, olives, sunflowers, corn, rapeseed oil, but nothing more than a teaspoon for a part, low -fat salad sauces with low fat fat |
Soft margarine, butter oil 10-15g.per day |
Culinary fat, hard margarine, palm and coconut oil, lard, mayonnaise |
Vegetables and fruit |
All fresh and frozen vegetables (peas, beans, lentils, corn, boiled potatoes), fresh and dried fruit, green, fruit pans without sugar |
Fruit cake and cake, fruit ice |
Creamy ice cream, cookies, cakes and cream -colored cakes |
| Drinks |
Green tea, unsweetened fruit drinks, mineral water, weak black tea, coffee drink grain, |
Soluble coffee, juices with pulp, alcohol |
Liquid chocolate, cocoa, beer, dose juices, sweet soda drinks |
| Nuts |
Walnuts, almonds, chestnuts |
Brazilian walnut, Arachis, pistachios |
Cashew, coconut |
These wonderful fibers
The maximum amount of food fibers is included in Bran.The daily industry dose for reducing the weight is 20-40 g (3-6 tablespoons L.).It is recommended to take a daily dose in three doses during meals.The most effective flat bran (particle size of 100 to 150 micrometers).You should start with US 1 TBSP.l.Bran during the day and gradually increases the dose to 3-6 tablespoons.l.To easily use bran, you should have the boiling water in front of the summit in front of the bumps, let it prepare it for 1-2 hours and then add them to the dishes.Food fibers were seen as an unnecessary ballast for a long time, from which food technology tried to free food to increase their food and biological value.This led to the growth of diseases around the world, accompanied by metabolic disorders and an impaired stomach tract.The dietary fiber inhibits the absorption of carbohydrates that fit easily in fat, remove excess cholesterol and heavy metals from the body.