Almost every woman, after stopping to feed the baby, is breastfeeding with the problem of being overweight. It is much easier to use tablets, herbs, food substitutes and rely on a miracle.However, in order not to cause irreparable damage to health, it is necessary to get to know each other and understand the problem of excess weight and its fighting methods.
Where does the overweight come from?
The main cause of being overweight, overweight is an excess energy that comes with food compared to its body costs, that is, a person consumes many foods regularly (in addition, "wrong"), and does not consume enough calories because of an inactive lifestyle.In such a situation, the so -called primary overweight can develop.In other cases, the whole has other causes: damage and (or) brain disease, endocrine glands that regulate metabolism and appetite.At the same time, overweight is just one of the signs of another disease and is called secondary.One of the main methods to get rid of excess weight is losing weight using diet.Dietary treatment is based on limiting the energy flow in the body externally in order to achieve normal energy balance.Currently, diet therapy is used as the main, but not the only way to lose weight in combination with other means.
Do you have overweight?
You can calculate the normal weight for you according to the formula: the height in centimeters is multiplied by 0.7 and deduces from the result 50.
You can also find out whether you are thick or not, you can also calculate the body mass index (BMI): body weight in kilo should be divided into meters, raised in a square.
- If the resulting number is less than 25 - this corresponds to the rate.
- BMI in the interval from 25 to 27 indicates overweight.
- If BMI is more than 27, then this is overweight.
One kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other substances, and on average has an energy of 7500 kcal.If you multiply your extra pound by this figure, you will discover the number of kilocalities you need to "fall".
Does it make sense to fight with an excess weight of a nursing mother?
A woman breastfeeding a baby, diet, and "fasting" days are not recommended.Squirrels should be present in the diet of an nursing mother (moreover, 70-80% of them are animal protein), fats (25% of them are plant fats), carbohydrates in a ratio of 1: 4. The total value of food is 3200 kcal per day, which is 800-900 kcal more than that of women.Such a high calorie food content is needed to meet all the needs of the baby's mother's body and body.Moreover, food should be rich in vitamins and trace elements, which is only possible with a variety of foods.Follow the diet and address to "download" days only after breastfeeding.
What is a visit to a dietitian?
Determining the type of overweight is a fundamental moment in choosing weight loss options, and only a doctor can do so, as the methods of treatment of primary and secondary overweight are significantly different.Such projects as a therapist, an endocrinologist and a nutritionist deal with overweight treatment issues.The nutritionist may be more useful in the primary overweight.In the first visit, the specialist after questions and detailed inspection will draw up a survey plan, as for a successful and final decrease in body weight, an accurate diagnosis, identification of related diseases and complications of overweight is needed.A dietitian has a special method to clarify the diagnosis collection of dietary: the patient will detect diet, intolerance to individual products, bad habits in food, use 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 is calculated.Determines how much a woman spends kilocaller a day.Moreover, computer techniques are used to determine the ratio of adipose tissue and water in the body.If necessary, head to consult other specialists.Then weight loss tactics develop.It consists of an individually selected diet, depending on age, weight, simultaneous pathology, as well as physical exercise, physiotherapeutic procedures and correction of the diseases detected.
What are the diets?
Balanced normocal diet. The composition includes the required amount of protein, fats, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.Balanced low cavalry diet. They contain a minimal amount of basic nutrients: protein, fats, carbohydrates, vitamins and trace elements, but in traditional proportions.The number of calories is reduced.Unbalanced low cavalry diets compiled regardless of normal proportions of proteins, fats, carbohydrates and with a minimum number of calories.Selective (one -sided) diet with a moderate decline in the overall calorie content and a marked restriction or predominance of one of the nutrients. In this regard, the number of other ingredients differs significantly from the need for the body.Artificial diet, which use a variety of concentrates and industrial -prepared food substitutes.Naturopathic diet (vegetarianism, special food, raw diet). In this case, the diet includes only natural products that have undergone minimal industrial and kitchen processing.The overall calorie content and the balance of such a diet is difficult to evaluate."Fasting Days". These are low -calorie diet described once or twice a week.
What is a healthy diet built?
The basic principles
Limiting in the carbohydrate diet, especially fast and fast -hot soluble (for example, sugar), which are the main energy supplier and move easily in fat in the body.Limiting 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 (sharp foods, spices, etc.) Limit the salt (up to 5g/day), as the chemical element of sodium salts has the ability to delay.Instead of traditional salt, salt can be used with reduced sodium content.Creating a sense of satiety from the consumption of raw vegetables, fruits, wheat, thick bread in a word, products containing dietary fiber (fiber, pectin, etc.), which are not dissolved by gastrointestinal tract enzymes and create a significant amount of food in the stomach.Diet enrichment with vitamins and trace elements.Using "discharge" days.
Should what should not be done when losing weight with a diet?
- Sit on a diet periodically.Compliance with a diet must become a way of life.It is necessary to change your diet, quantity and time of food, a set of foods, reconsider a psychological attitude towards food - food should not be an "idol" and the only pleasure in life.
- Starring for a long time.Is dangerous and harmful.Once the seal is stopped, the weight is restored and even increased.
- Believe any literature and "well -wishers", recommending a new "wonderful" weight loss methodology and check it yourself.
You can now buy any book translated for a supposedly 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 such recommendations.Without fats and carbohydrates, the body cannot function normally.If the body reduction program offers weight loss to eat only vegetables and fruits, you also do not rush to believe such a simple solution to the problem.Fresh fruits and vegetables, of course, are great nutritional products.But there is no protein in their composition, and some vitamins included only in animal feed.Moreover, it is difficult for the body to learn products of exclusively plant origin, and in addition, it is necessary to constantly perform a complex selection of fruits, nuts, herbs and rare and strange grains.
Should I weigh with a diet?
During treatment with a diet, it is necessary to monitor the weight, for which periodic weighing should be performed in accordance with certain rules: weighing is performed in the morning on an empty stomach, after emptying the bladder and intestines, with light home clothes, in the same weights, no more than one or more times a week.There is no need to weigh several times a day, as body weight changes during the day.The most common causes of natural weight fluctuations (sometimes within 2 kg) are digestive and water exchange processes.Optimal optimal if the weight reduces no more than 2 kg per week.With very rapid weight loss in the future, it is much harder to maintain normal body weight.
What are the "fasting days"?
"Renthus" days are recommended to be adjusted once or twice a week.It can be meat (or fish) days "discharge" (400 g of boiled meat (or fish) without salt, with a side dish of vegetables), cheese-400 g cottage cheese and 800 ml kefir (or cheese curd rod).In free days, you can arrange apples, bananas or watermelon "discharge days" (1.5 kg of one of the fruits per day), as well as kefir (1.5 liters) or vegetables (700 g).Food is distributed evenly during the day with five expectations.The problem of regulating body weight is very complex and is not resolved at an immediate restriction or exclusion of fats, carbohydrates, proteins or any product.Dieddo diet you will adhere to in many years should contain products of plant and animal origin, salt, vitamins and trace elements.Therefore, never describe a diet yourself, especially using medicines and food substitutes - it is best to contact specialists for help.
The right choice
All the variety of food products present on store shelves can be divided into three categories: recommended products, products whose consumption should be reduced, non -recommended products.
| The types products |
Recommended products |
Products whose consumption should be reduced |
Neft -Recommended Products |
| grain |
Harsh grinding bread, barley pearls, oatmeal and corn cereals, flakes of various grains, immature rice |
Slippery baking made of thick flour, pasta |
Toast, croissants, cupcakes, butter rolls, cookies, swollen pie |
| Dairy products and eggs |
Low -fat dairy products (milk, kefir, cottage cheese, yogurt), egg white |
Egg yolk, soft (melted) cheeses with low fat content, 10% sour cream |
Full milk, cream, firm fat, sour fat sauce |
| shoulder |
Vegetables, fish, mushrooms |
Meat soup;Thick, thick soups |
|
| Seafood |
White fish (cod, picks), tuna, pike pike, mackerel, navaga, iron, independent haring, salmon, osters, scallops |
Osara, 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, bunny |
LIVER |
Duck, goose, all kinds of fatty meat, sausages, sausages, pastes, brain, tongue, liver sausage, jealous meat |
| Stupid |
Linen, olive, sunflower, corn, rapping oil, but no more than one teaspoon for a portion, low retail salads |
Soft margarine, butter oil-10-15g.in the day |
Kitchen fat, strong margarine, palm oil and coconut nut, larvae, mayonnaise |
| Vegetables and fruits |
All fresh and frozen vegetables (peas, beans, lentils, corn, boiled potatoes), fresh and dried fruits, greens, sugar -free fruits |
Fruit cakes and cakes, fruit ice cream |
Cream ice cream, biscuits, cakes and cream cakes |
| beverages |
Green tea, unsaturated fruit drinks, mineral water, weak black tea, grain coffee drinks, |
Soluble coffee, pulp juices, alcohol |
Liquid chocolate, cocoa, beer, canned juices, sweet soda drinks |
| nuts |
Nuts, almonds, chestnuts |
Brazilian walnut, Arachis, Pistachios |
Men, coconut |
These wonderful fibers
The maximum amount of dietary fibers is contained in Bran.The daily dose of Bran to reduce weight is 20-40g (3-6 tbsp. L.).It is recommended to take a daily dose in three doses during meals.The most effective shallow bran (particle size from 100 to 150 microns).You need to start with ѕ-1 tbsp.l.Bran during the day, gradually increasing the dose to 3-6 tablespoons.l.For the ease of using Bran, you should have boiling water, let it create 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 increased diseases worldwide, accompanied by metabolic disorders and impaired gastrointestinal tract.Dietary fiber inhibits the absorption of carbohydrates that easily pass into fat, remove excess cholesterol and heavy metals from the body.