Almost all women, after stopping feeding the baby, are breastfeeding with the problem of overweight. It is much easier to resort to tablets, herbs, food substitutes and trust a miracle.However, in order not to cause irreparable health damage, it is necessary to know and understand the problem of excess weight and the methods to combat it.
Where does excess weight come from?
The main cause of overweight, obesity is an excess of energy that comes with food compared to its costs by the body, that is, a person regularly consumes too many foods (in addition, also "incorrect"), and does not consume enough calories absorbed due to an inactive lifestyle.In this situation, the primary obesity of SOs can be developed.In other cases, integrity has other causes: damage and (o) 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 integrity by diets is based on limiting the flow of energy to 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 with other media.
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 subtract from the result 50.
You can also find out if it is obese or not, you can also calculate the body mass index (BMI): the body weight in kilograms must be growing in meters, erected into a square.
- If the resulting number is less than 25, this corresponds to the standard.
- The BMI in the range of 25 to 27 indicates overweight.
- If the BMI is over 27 years old, then this is obesity.
A kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other substances, and on average it has an energy of 7500 kcal.If you multiply your additional pounds by this figure, you will discover the amount of kilocalias you need to "leave."
Does it make sense to fight with an excess weight of an infant mother?
A woman who is breastfeeding a child, a diet, as well as "fasting" days is not recommended.The squirrels must be present in the diet of an infant mother (in addition, 70-80% of them are animal proteins), the fats (25% of them are vegetable fats), carbohydrates in a proportion of 1: 1: 4. The total energy value of the food is 3200 kcal per day, which is 800-900 kcal more than that of women who are not bampadas.Such high -calorie food content is necessary to meet all the needs of the child's body and the child's body.In addition, food must be rich in vitamins and trace elements, which is possible only with a variety of food.Follow the diet and turn to the days of "download" only after the cessation of breastfeeding.
What is a visit to a dietitian?
Determining the type of obesity is a fundamental moment in the choice of opportunities for weight loss, and only a doctor can do this, since the methods to treat primary and secondary obesity are significantly different.Projectives such as a therapist, an endocrinologist and a nutritionist deal with obesity treatment problems.The nutritionist can be more beneficial in primary obesity.On the first visit, the specialist after detailed questioning and inspection will prepare a survey plan, since for a successful and final reduction in body weight, an accurate diagnosis is necessary, the identification of related diseases and complications of obesity.A dietitian has a special method to clarify the diagnostic collection of the diet: the patient will discover the diet, the intolerance to individual products, bad habits in food, the use of the amount of individual products per day and much more.After that, the daily calorie content of the diet and the proportion of proteins, fats and carbohydrates are calculated.It is determined how much a kilocaloria woman spends per day.In addition, computer techniques are used to determine the relationship of adipose tissue and water in the body.If necessary, resort to consultations of 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 effort, physiotherapeutic procedures and the correction of detected diseases.
What are the diets?
Normocaloria balanced diets. The composition includes the required amount of proteins, fats, carbohydrates, vitamins, minerals and trace elements.The calorie number is normal.Balanced low qualification 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.Non -balads of low qualification compiled without taking into account the normal proportions of proteins, fats, carbohydrates and with a minimum number of calories.Selective diets (on the one hand) with a moderate decrease in general calorie content and a pronounced restriction or predominance of one of the nutrients. In this sense, the number of other components differs significantly from what is necessary for the body.Artificial diets, which use a variety of concentrates and substitutes for food prepared by industrial.Naturist diets (vegetarianism, separate nutrition, raw food diet). In this case, the diet includes only natural products that have suffered a minimum industrial and culinary processing.The general calorie content and the balance of this diet is difficult to evaluate."Days of fasting". These are low -calorie diets prescribed once or twice a week.
What is a healthy diet based?
Basic principles
The restriction in the carbohydrate diet, especially quickly soluble and fast (for example, sugar), which are the main energy supplier and easily move to 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 the products that excite appetite (sharp snacks, spices, etc.) Salt restriction (up to 5 g/day), since the chemical element of sodium salts has the ability to delay water in the body, forming "hidden" hidden "edema and weight gain.Instead of traditional salt, salt with reduced sodium content can be used.Create a feeling of satiety due to the consumption of raw vegetables, fruits, grain, thick bread in a word, products that contain dietary fibers (fiber, pectins, etc.), which are not digested by enzymes of the gastrointestinal tract and create a significant amount of food in the stomach.Diet enrichment with vitamins and trace elements.The use of "download" days.
What should not be done when losing weight with a diet?
- Sit on a diet periodically.Compliance with a diet should become a way of life.It is necessary to change its diet, the quantity and time of food, a set of food, reconsider a psychological attitude towards food: food should not be an "idol" and the only pleasure in life.
- Starring a lot of time.It is dangerous and harmful.After the print stops, the weight is restored and even increases.
- Believe in any literature and "good and", recommending a new "miraculous" methodology of losing weight, and verifying it for yourself.
Now you can buy any book translated on a supposedly beautiful and useful diet, which for a long time has been rejected by modern medicine due to serious complications.When you are recommended to lose weight using a diet that carbohydrates and fats are completely excluded, do not hurry to follow such recommendations.Without fat and carbohydrates, the body cannot function normally.If the body reduction program offers weight loss to eat only vegetables and fruits, nor does it rush to believe such a simple solution to the problem.Fresh fruits and vegetables, of course, are excellent nutrient products.But there are no proteins in its composition, and some vitamins contained only in animal foods.In addition, it is difficult for the body to learn products of exclusively plant origin, and in addition, it is necessary to constantly carry out a complex selection of fruits, nuts, herbs and rare and extravagant grains.
Do I need to weigh with a diet?
During the treatment with a diet, it is necessary to monitor the weight, for which the periodic weighing must be carried out in accordance with certain rules: the weight is carried out in the morning with an empty stomach, after emptying the bladder and the intestines, in light homemade clothes, with the same weights, no more than one or more a week.It is not necessary to weigh several times a day, since 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 decreases by no 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 are the "days of fasting"?
It is recommended to fix the days of "Renthus" once or twice a week.It can be the meat (or fish) days of "discharge" (400 g of boiled meat (or fish) without salt, with a garrison of vegetables), cottage cheesemone-Keefir-400 g of cottage cheese and 800 ml of kefir (or caster of cottage cheese).On work -free days, you can organize the apple, banana or watermelon "days of discharge" (1.5 kg of one of the fruits per day), as well as kefir (1.5 liters) or vegetables (700 g).The food is distributed evenly during the day for five receptions.The problem of body weight regulation is very complex and is not resolved in an instant restriction or exclusion of fats, carbohydrates, proteins or any type of product.Any diet that adheres to many years must contain products of plant and animal origin, salt, vitamins and trace elements.Therefore, never prescribe a diet yourself, especially using drugs and food substitutes;It is better to contact specialists in search of help.
The correct choice
All the variety of food products present on store shelves can be divided into three categories: recommended products, products whose consumption must be reduced and not recommended products.
| Guys products |
Recommended products |
Products whose consumption must be reduced |
PRODUCTS RECOMMENDED BY NEFT |
| Cereals |
Rough grinding bread, pearl barley, oats and corn cereals, flakes of several cereals, unreasonable rice |
Bake with rib made of thick flour, pasta |
Toasted, crossing, cupcakes, butter rolls, cookies, cakes |
| Dairy products and eggs |
Dairy products with low fat (milk, kefir, cottage cheese, yogurt), egg white |
Egg yolk, soft cheeses (melted) with low fat content, sour cream 10% |
Whole milk, cream, hard fat, sour fat cream |
| Soups |
Vegetable, fish, fungus |
Meat broth;Thick and thick soups |
|
| Fish and seafood |
White fish (cod, picks), tuna, lucio pep. |
Omara, shrimp, mussels, squid (sturgeon, salmon once or twice a week) |
Fried fish, caviar, eel, canned fish |
| Corral meat and birds |
Turkey, white chicken, beef and pork, rabbit |
Liver, veal |
Duck, goose, all varieties of fatty meat, sausages, sausages, pastes, brains, tongue, liver sausage, gelatin meat |
| Fat |
Linen, olive, sunflower, corn, rape |
Soft margarine, 10-15g butter oil.per day |
Culinary fat, hard margarine, palm and coconut oil, butter, mayonnaise |
| Vegetables and fruits |
All fresh and frozen vegetables (peas, beans, lentils, corn, boiled potatoes), fresh and dry fruits, vegetables, canned fruits without |
Fruit cakes and cakes, fruit ice cream |
Creamy ice cream, cookies, cakes and cakes creams |
| Drinks |
Green tea, fruits without sugar, mineral water, weak black tea, coffee drink grain, |
Soluble coffee, juices with pulp, alcohol |
Liquid chocolate, cocoa, beer, canned juices, sweet soda drinks |
| Balls |
Nuts, almonds, chestnuts |
Brazilian walnut, Arachis, pistachos |
Anacardo, Coco |
These wonderful fibers
The maximum amount of dietary fibers is contained in bran.The daily dose of bran to reduce the weight is 20-40 g (3-6 tablespoons of L.).It is recommended to take a daily dose in three doses during meals.The most effective shallow bran (particle size of 100 to 150 microns).You should start with the tablespoon.l.Bran in the day, gradually increasing the dose to 3-6 tablespoons.l.To facilitate the use of bran, you must arrive boiling water, let it prepare for 1-2 hours and then add them to the dishes.For a long time, food fibers were considered unnecessary ballast, from which food technology tried to release food to increase their food and biological value.This led to the growth of diseases worldwide, accompanied by metabolic disorders and deteriorated gastrointestinal tract.Dietary fiber inhibits the absorption of carbohydrates that easily pass to fat, eliminate excess cholesterol and heavy metals of the body.