Almost every woman, after stopping the baby, is breastfeeding with the problem of overweight. It is much easier to resort to tablets, herbs, food substitutes and trust in a miracle.However, in order not to cause irreparable health damage, it is necessary to know and understand the problem of overweight and methods to combat it.
Where does overweight come from?
The main cause of overweight, obesity is an excess of energy that comes with foods compared to its costs by the body, ie a person regularly consumes many foods (besides, also "wrong") and does not consume enough calories absorbed due to an inactive lifestyle.In this situation, primary obesity called this can develop.In other cases, integrity has other causes: damage and (or) brain diseases, endocrine glands that regulate metabolism and appetite.At the same time, obesity is just one of the signs of another disease and is called secondary.One of the main methods for getting rid of overweight is weight loss using diets.Treatment of diets' integrity is based on limiting the flow of energy in the body on the outside in order to obtain normal energy balance.Today, diet therapy is used as 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 subtract from result 50.
You can also find out whether it is obese or not, you can also calculate the body mass index (BMI): the body weight in kilograms should be divided into growth in meters, erected in a square.
- If the resulting number is less than 25 - this corresponds to the norm.
- The BMI in the 25 to 27 range indicates overweight.
- If the BMI is greater than 27, then this is obesity.
A kilogram of human adipose tissue contains 80% fat, 15% of water and 5% protein and other substances and, on average, has a power of 7500 kcal.If you multiply your extra pounds through this figure, you will discover the number of kilocalories you need to "fall".
Does it make sense to fight with an overweight from a breastfeeding mother?
A woman who is breastfeeding a child, diet and "fasting" days are not recommended.Squirils should be present in the diet of a nursing mother (in addition, 70-80% of them are animal proteins), fats (25% of them are vegetable fats), carbohydrates in a proportion of 1: 1: 4.In addition, foods should be rich in vitamins and trace elements, which is possible only with a variety of foods.Follow the diet and resort to days of "unloading" only after breastfeeding cessation.
What is a visit to a nutritionist?
Determining the type of obesity is a fundamental moment in choosing weight loss opportunities, and only a doctor can do this, as the methods of treatment of primary and secondary obesity are significantly different.Projective as a therapist, an endocrinologist and a nutritionist deal with obesity treatment issues.The nutritionist may be more beneficial in primary obesity.On the first visit, the expert after questioning and inspection will prepare a research plan, as for a successful and final reduction in body weight, a precise diagnosis, the identification of related diseases and complications of obesity is required.A nutritionist has a special method of clarifying the diagnostic collection of dietatonesia: the patient will discover diet, intolerance to individual products, bad habits in food, the use of the number of individual products per day and 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 woman spends kilocalories a day.In addition, computer techniques are used to determine the proportion of adipose tissue and water in the body.If necessary, it uses consultations by other experts.So weight loss tactics are developed.It consists of an individual selected diet, depending on age, weight, concomitant pathology, as well as physical exertion, physiotherapeutic procedures and correction of detected diseases.
What are the diets?
Normocaloric balanced diets. The composition includes the necessary amount of proteins, fats, carbohydrates, vitamins, minerals and elements.The number of calories is normal.Diets balanced with low calorie. They contain a minimum amount of basic nutrients: proteins, fats, carbohydrates, vitamins and elements, but in traditional proportions.The number of calories is reduced.Compiled low -calorie diets compiled without considering normal proportions of protein, fat, carbohydrates and with a minimum number of calories.Selective diets (or one side) with a moderate decrease in the 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 those necessary for the body.Artificial diets, which use a variety of concentrates and food substitutes prepared by the industrial.Naturopathic diets (vegetarianism, separate nutrition, raw food diet). In this case, the diet includes only natural products that underwent minimum industrial processing and culinary.It is difficult to evaluate the overall content of calories and the balance of this diet."Fasting days." They are low calorie diets prescribed once or twice a week.
What is a healthy diet built?
Basic principles
The restriction on the carbohydrate diet, especially quickly soluble and fast (for example, sugar), which is the main power supplier and moves easily to fat in the body.Limitation of animal fats and an increase of 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 snacks, spices, etc.) salt restriction (up to 5g/day), as the chemical element of sodium jumps has the ability to slow water in the body.Instead of traditional salt, reduced sodium salt can be used.Creating a feeling of satiety for the consumption of raw vegetables, fruits, grains, thick bread-a word, products containing food fibers (fiber, pectins, etc.), which are not digested by gastrointestinal tract enzymes and create a significant amount of food in the stomach.Diet enrichment with vitamins and tracking elements.The use of "unloading" days.
What should not be done when losing weight with a diet?
- Feels in a diet periodically.Compliance with a diet must become a way of life.It is necessary to change your diet, the amount 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 for a long time.It is dangerous and harmful.After the print stop, the weight is restored and even increases.
- Believe it in any literature and "good -wishers", recommending a new "miraculous" methodology to lose weight and check for yourself.
You can now buy any translated book about 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 deleted, do not hurry to follow these recommendations.Without fat and carbohydrates, the body cannot function normally.If the body reduction program offers for weight loss to eat only vegetables and fruits, also do not hurry 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 make a complex selection of fruits, nuts, herbs and rare and strange grains.
Do I need to weigh on 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: the weighing is performed in the morning with the empty stomach, after emptying the bladder and the gut, in light home clothes, with the same weights, no more than one or more 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 change processes.It is ideal if the weight decreases in 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 "fasting days"?
"Renthus" days are recommended to be organized once or twice a week.It can be meat (or fish) “unloading” days (400 g of non-salt cooked meat (or fish) with a plate of vegetables), Cottage-Kefir-400 g of cottage cheese and 800 ml kefir (or cottage cheese casserole).In the days free of work, you can organize the apple, banana or watermelon “unloading days” (1.5 kg of one fruits per day), as well as kefir (1.5 liters) or vegetables (700 g).The food is evenly distributed during the day by five receptions.The problem of body weight regulation is very complex and is not resolved in an instant restriction-a steep restriction or exclusion of fats, carbohydrates, proteins or any type of product.Any diet you will adhere to many years should contain products of plant and animal origin, salt, vitamins and tracking elements.Therefore, never prescribe a diet, especially using drugs and food substitutes - it is better to contact experts in search of help.
The right choice
The whole variety of food products present on store shelves can be divided into three categories: recommended products, products whose consumption should be reduced and not recommended products.
| Types products |
Recommended products |
Products whose consumption should be reduced |
Recommended Neft Products |
| Cereals |
Rough grinding bread, pearl barley, oats and corn cereals, flakes of various cereals, semi -flaked rice |
Ripped bank made of thick flour, pasta |
Gifts, croissants, cupcakes, butter rollers, cookies, breath pies |
| Dairy products and eggs |
Dairy with low fat (milk, kefir, cottage cheese, yogurt), white egg |
Egg yolk, soft (melted) cheese with low fat, 10% sour cream |
Whole milk, cream, hard fat, fat cream |
| Soup |
Vegetable, fish, mushroom |
Broth;Fat and thick soups |
|
| Fish and seafood |
White fish (cod, picks), tuna, pike, mackerel, navigation, hek, unresolved herring, salmon, oysters, scallops |
Omara, shrimp, mussels, squid (sturgeon, salmon once or twice a week) |
Fried fish, caviar, eel, canned fish |
| Meat and poultry |
Turkey, white chicken, lean meat and pork, rabbit |
Liver, veal |
Duck, goose, all varieties of greasy meat, sausages, sausages, pastes, brains, tongue, liver sausage, gelatin meat |
| Fat |
Linen, olive, sunflower, corn, colza oil, but no more than one teaspoon for a portion, salad salads of low fat salad |
Soft margarine, butter oil-10-15g.per day |
Culinary fat, hard margarine, palm and coconut oil, lard, mayonnaise |
| Vegetables and fruits |
All fresh and frozen vegetables (peas, beans, lentils, corn, boiled potatoes), fresh and dried fruits, vegetables, canned fruits without sugar |
Fruit cakes and cakes, fruits ice cream |
Creamy ice cream, cookies, cakes and cream cakes |
| Beverages |
Green tea, sugar -free fruit drinks, mineral water, weak black tea, coffee bean, |
Soluble coffee, pulp juices, alcohol |
Liquid chocolate, cocoa, beer, canned juices, sweet soda drinks |
| Nuts |
Nuts, almonds, nuts |
Walnut, Arachis, Brazilian Pistaches |
Cashew, coconut |
These wonderful fibers
The maximum amount of food fibers is contained in bran.The daily dose of bran to reduce weight is 20-40g (3-6 tablespoons L.).It is recommended to take a daily dose at three doses during meals.The most effective shallow bran (particle size 100 to 150 microns).You must start with SSE-1 TBSP.l.Bran during the day, gradually increasing the dose to 3-6 tablespoons.l.To make it easier to use the bran, you should pre-hide boiling water, let it manufacture for 1-2 hours and add them to the dishes.For a long time, food fibers were considered unnecessary reactor, from which food technology tried to release food to increase their food and biological value.This led to the growth of disease worldwide, accompanied by metabolic disorders and impaired gastrointestinal tract.Food fiber inhibits the absorption of carbohydrates that easily pass into fat, remove excess cholesterol and heavy metals from the body.