Almost every woman, after stopping the baby, breastfeeding the overweight problem. It is much easier to rely on tablets, herbs, food replacements and miracles.In order not to cause irreparable damage to health, you need to know each other and understand the methods of excessive weight and how to fight it.
Where does the overweight come from?
The main reason for overweight, obesity, is the excess of food with food, such as body costs, that is, a person regularly consumes too much food (and "bad") and does not consume enough calories due to inactive life.In such a situation, primary obesity called SO may occur.In other cases, completeness has other causes: brain damage and (or) diseases, endocrine glands that regulate metabolism and appetite.However, obesity is only a sign of another disease and is called secondary.One of the main methods of getting rid of overweight is weight loss using your diet.The treatment of the completeness of the diet is based on limiting the flow of energy to the body from the outside to achieve normal energy balance.Currently, diet therapy is used mainly, but it is not the only way to lose weight in combination with other devices.
Do you have an overweight?
The formula can calculate normal weight: the height is multiplied by 0.7 in the centimeter and subtracted from the 50.
You can also find out whether you are obese or not, you can calculate the body weight index (BMI): Divide the body weight in kilograms to a meter, set on a square.
- If the number obtained is less than 25 - this is suitable for the norm.
- BMI indicates overweight in range 25 to 27.
- If BMI is over 27, this is obesity.
One kilogram of human adipose tissue contains 80% fat, 15% water and 5% protein and other materials and has an average energy of 7500 kcal.If you multiply the extra pounds with this diagram, you will find out that the number of kilocalories you need to "drop".
Does it make sense to fight with the predominance of a nursing mother?
It is not recommended for a woman who breastfeeds a child, diet, and "fasting" days.Squirrels should be present in the diet of a breastfeeding mother (and 70-80% of animal proteins), fats (25% of them vegetable fats) and carbohydrates 1: 1: 4.Such a high calorie content is required to meet the mother's body and the child's body.In addition, food should be rich in vitamins and trace elements, which is only possible with different foods.Follow the diet and "unload" the days "just after breastfeeding.
What is a visit to a dietitian?
Determining the type of obesity is an essential moment in choosing weight loss, and only one doctor can do so, as the methods of treating primary and secondary obesity are significantly different.Projects such as a therapist, endocrinologist, and a nutritionist are dealing with obesity.A nutritionist can be the most useful in primary obesity.During the first visit, the specialist will prepare a survey plan after a detailed interrogation and inspection, as an accurate diagnosis is required to identify related diseases and obesity complications to successfully reduce the body weight.The dietitian has a special method of clarifying the diagnosis of dietathanesis: the patient learns the diet, the intolerance of each product, the bad habits of the food, the daily number of each product and much more.They then calculate the daily calorie content of the diet and the proportion of proteins, fats and carbohydrates.It is found how much a woman spends a day.In addition, computer techniques are used to determine the ratio of adipose tissue and water in the body.If necessary, seek consultations for other professionals.They then develop a weight loss tactic.It consists of an individually selected diet, depending on age, weight, simultaneous pathology, and physical efforts, physiotherapy procedures and correction of detected diseases.
What are the diet?
Normocalory balanced diet. The composition includes the required amount of proteins, fats, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.Low calorie balanced diet. They contain minimal amounts of raw materials: proteins, fats, carbohydrates, vitamins and trace elements, but in conventional proportions.The calorie number is reduced.A low -calorie, unbalanced diet is compiled without taking into account the normal ratio of proteins, fats, carbohydrates and a minimum number of calories.A selective (one -sided) diet with a moderate reduction in overall calories and a highlighted restriction or overweight one of the nutrients. In this regard, the number of other components is significantly different from the body.Artificial diet that uses various concentrates and industrial concentrates.Naturopathic diet (vegetarianism, separate nutrition, raw food). In this case, the diet includes only natural products that have undergone minimal industrial and culinary processing.The general calorie content and balance of such a diet is difficult to evaluate."The Fasting Days." They are a low -calorie diet once or twice a week.
What is a healthy diet?
Principles
Limit the carbohydrates, especially the rapidly soluble and rapid (such as sugar) diet, which is the main energy supplier and are easily joined in the body.Restriction of animal fats and growth of plant fats in foods.Frequent (six times a day) nutrition in small parts, eliminating the feeling of hunger (last meal two hours before bedtime) and excluding appetite excitation products (sharp snacks, spices, etc.) restriction of salt (up to 5 g/day), as the chemical element of the sodium -salt chemical element can delay water.Salt with reduced sodium content instead of conventional salt can be used.By consuming raw vegetables, fruits, cereals, coarse bread, a word, dietary fibers (fiber, pectins, etc.), they create a sense of saturation, which are not digested by the gastrointestinal enzymes and produces significant amounts of food in the stomach.Enriching the diet with vitamins and trace elements.Use of "unloading" days.
What should not be done with a diet when losing weight?
- Sit regularly for diet.Compliance with diet should be a lifestyle.You need to change your diet, the quantity and time of food, a series of food supplies, the thought of the psychological attitude of the food - foods cannot be "idol" and the only joy of life.
- He plays a leading role for a long time.Dangerous and harmful.After stopping the stamp, the weight is restored or even increased.
- Believe all literature and "well" literature and recommend and check it for a new "wonderful" methodology for weight loss.
You can now buy any translated books from an allegedly beautiful and useful diet that modern medicine has long been rejected due to serious complications.If you recommend that you lose weight with a diet that the carbohydrates and fats are completely excluded, do not rush to follow such recommendations.Without fats and carbohydrates, the body cannot function normally.If your body loss program can only eat vegetables and fruits for weight loss, do not hurry to believe such a simple solution to the problem.Of course, fresh fruits and vegetables are excellent nutrient products.But they have no proteins in their composition, and some vitamins are only found in animal foods.In addition, it is difficult for the body to learn only vegetable products, and it is necessary to constantly complete the complex choice of rare and foreign fruits, nuts, herbs and cereals.
Do I need to measure a diet?
Dietary treatment should be monitored with the weight that periodic consideration should be done according to certain rules: Weighing in the morning on an empty stomach after the bladder and linens are emptied in light homemade clothes at the same weight, up to one or more.You do not need to weight several times a day as your body weight changes during the day.The most common causes of natural fluctuations (sometimes within 2 kg) are digestive and water -exchanging processes.It is optimal if the weight decreases up to 2 kg per week by up to 2 kg.In the future, with very fast weight loss, it is much harder to maintain normal body weight.
What is "fasting day"?
The "Renthus" days are organized once or twice a week.It may be possible to "unload" meat (or fish) days (400 g of boiled meat (or fish) without salt, vegetable garnish), curd-400 g curd and 800 ml of kefir (or cottage cheese stacked).In days free of work, apples, bananas or watermelons can be organized "unloading days" (1.5 kg of fruit daily) and kefir (1.5 liters) or vegetables (700 g).Foods are distributed evenly with five bets throughout the day.The problem of controlling body weight is very complex and does not solve a momentary sharp restriction or exclusion of fats, carbohydrates, proteins or any type of product.It contains products of plant and animal origin for many years, salt, vitamins and trace elements of plant and animal origin.Therefore, never enter a diet, especially with the use of drugs and food substitutes - it is better to contact professionals for help.
The right choice
The full range of foods on store shelves can be divided into three categories: the recommended products, the products that need to be reduced, the non -referenced products.
| Type products |
Recommended products |
Products that need to be reduced |
NEFT -Communicated Products |
| Cereals |
Coarse grinding, pearl barley, oatmeal and cornflakes, various cereals, dirty rice flakes bread |
Clamping baking from coarse flour, dough baking |
Toast, croissant, cupcakes, butter rolls, cakes, puff cakes |
| Dairy products and eggs |
Dairy products with low fat (milk, kefir, cottage cheese, yogurt), egg whites |
Egg yolk, soft cheeses (melted) with low fat content, sour cream 10% |
Full milk, cream, hard fat, greasy sour cream |
| Soup |
Vegetables, fish, mushrooms |
Broth;Fat, thick soups |
|
| Fish and seafood |
White fish (cod, selection), tuna, pike perch, mackerel, navaga, hakes, unresolved herring, salmon, mussels, scallops |
Omara, shrimp, shells, squid (case, salmon once or twice a week) |
Oven fish, caviar, eel, canned fish |
| Meat and poultry |
Turkey, white chicken, lean beef and pork, rabbit |
Liver, calf |
Duck, geese, all types of greasy meat, sausage, sausage, paste, brain, tongue, liver sausage, cellaged meat |
| Fat |
Linen, olive, sunflower, corn, rape oil, but no more than one teaspoon for a portion, low greasy salad sauces |
Soft margarine, butter oil-10-15g.daily |
Culinary fat, hard margarine, palm and coconut oil, fat, mayonnaise |
| Vegetables and fruits |
All fresh and frozen vegetables (peas, beans, lentils, corn, boiled potatoes), fresh and dried fruits, greens, canned sugar without sugar |
Fruit cakes and cakes, fruit ice cream |
Creamy ice cream, biscuits, cakes and cream cakes |
| Drink |
Green tea, unsweetened fruit drinks, mineral water, weak black tea, coffee drink grain, |
Soluble coffee, juices with paste, alcohol |
Liquid chocolate, cocoa, beer, canned fruit juices, sweet soda drinks |
| Nuts |
Nuts, almonds, chestnuts |
Brazilian nuts, arachis, pistachio |
Cashews, coconut |
These are the wonderful threads
The maximum amount of dining fibers contains dandruff.Bran's daily dose to reduce weight is 20-40 g (3-6 tablespoons. L.).It is recommended that you take a daily dose in three doses of meals.The most effective shallow bran (particle size of 100-150 microns).Start on tablespoons 1.l.Bran during the day, gradually increasing the dose to 3-6 tablespoons.l.To facilitate dandruff, you must fill the boiling water in advance, let it cook for 1-2 hours and add 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 has led to an increase in diseases throughout the world, accompanied by metabolic disorders and damaged gastrointestinal tract.Dietary fiber inhibits the absorption of carbohydrates, which easily pass into the fat, removes excess cholesterol and heavy metals from the body.