Almost every woman, after stopping nourishing the child, is breastfeeding with the problem of overweight. It is much easier to resort to tablets, herbs, food substitutes and rely on a miracle.However, in order not to cause irreparable damage to health, it is necessary to know us and understand the problem of excess weight and methods to fight it.
Where does the excess weight come from?
The main cause of the overweight, obesity is an excess of energy that comes with food compared to its costs by the body, that is, a person consumes too many foods regularly (also, also "wrong") and does not consume calories that absorbed sufficiently due to an inactive lifestyle.In this situation, primary obesity can develop so called.In other cases, completeness has other causes: damage and (or) 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 completeness by the diets is based on the limitation of the flow of energy in the body from the outside in order to obtain a normal balance of energy.Currently, diet therapy is used as main, but not the only way to lose weight in combination with other means.
Do you have an excess weight?
You can calculate the normal weight for you based on the formula: the height in the centimeters is multiplied by 0.7 and subtract from the result 50.
You can also find out if you are obese or not, you can also calculate the body mass index (BMI): the body weight in the kilograms must be divided into growth in meters, erected in a square.
- If the resulting number is less than 25, this corresponds to the norm.
- The IMC in the interval from 25 to 27 indicates the overweight.
- If the IMC has more than 27, then this is obesity.
A kilogram of human adipose tissue contains 80% of fat, 15% of the water and 5% of proteins and other substances, and on average they have an energy of 7500 kcal.If you multiply your extra kilos by this figure, you will discover the number of chiocalories you need to "fall".
Does it make sense to fight with an excess weight of a breastfeeding mother?
A woman who is breastfeeding a child, diet and days of "fasting" are not recommended.Squirrels should be present in the diet of a mother who breastfeeds (moreover, 70-80% of them are animal proteins), fat (25% of them are vegetable fats), carbohydrates in a ratio of 1: 1: 4. The total energy value of the food is 3200 kcal per day, which is 800-900 kcal more than what they do not get up.A high food content of food is needed to meet all the needs of the mother's body and body's body.In addition, food should be rich in vitamins and trace elements, which is possible only with a variety of food.Follow the diet and resort to days of "unloading" only after the cessation of breastfeeding.
What is a visit to a dietician?
Determining the type of obesity is a fundamental moment in the choice of weight loss opportunities and only a doctor can do it, since the methods for the treatment of primary and secondary obesity are significantly different.Projective such as a therapist, an endocrinologist and a nutritionist face obesity treatment issues.The nutritionist can be more advantageous in primary obesity.At the first visit, the specialist after questioning details and inspections will develop a detection plan, since for a successful and final reduction of body weight, an accurate diagnosis is necessary, the identification of related diseases and the complications of obesity.A dietician has a special method to clarify the diagnosis of gathering of the dietothanis: the patient will discover the diet, the intolerance to the individual products, the bad habits in food, the use of the number of individual products per day and much more.Subsequently, the daily caloric content of the diet and the relationship between proteins, fats and carbohydrates are calculated.It is determined how much a woman spends chiocalories a day.In addition, IT techniques are used to determine the relationship between adipose tissue and water in the body.If necessary, resort to consultations from other specialists.Then the tactics of weight loss are developed.It consists of a individually selected diet, depending on the age, weight, concomitant pathology, as well as physical effort, physiotherapy procedures and correction of detected diseases.
What are the diets?
Normocalic balanced diets. The composition includes the required quantity of proteins, fats, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.Low -calorie balanced diets. They contain a minimum quantity of basic nutrients: proteins, fats, carbohydrates, vitamins and trace elements, but in traditional proportions.The number of calories is reduced.Low level of low level of calories compiled without taking into account the normal proportions of proteins, fats, carbohydrates and with a minimum number of calories.Selective diets (on one side) with a moderate reduction in the general calories content and a pronounced restriction or predominance of one of the nutrients. In this regard, the number of other components differs significantly from the necessary for the body.Artificial diets, which use a variety of concentrates and food substitutes prepared by industrialists.Naturopathic diets (vegetarianism, separate nutrition, raw food diet). In this case, the diet includes only natural products that have undergone minimal industrial and culinary processing.The caloric general content and the balance of this diet are difficult to evaluate."Days of fasting." These are low calorie diets prescribed one or twice a week.
What is a healthy diet built on?
Basic principles
The restriction in the carbohydrate diet, in particular quickly soluble and fast (for example, sugar), which are the main energy supplier and easily move in fat in the body.Limitation of animal fats and an increase in vegetable fats in food.Frequent (up to six times a day) nutrition in small portions, eliminating the feeling of hunger (the last meal two hours before bedtime) and the exclusion of products that excite the appetite (sharp snacks, spices, etc.) limitation of salt (increase in edema. Instead of traditional salt, it is possible to use salt with reduced sodium content. Create a sensation of satiety for consumption of raw vegetables, fruit, grain, gross bread, coarse bread.In a word, products containing food fibers (fibers, pectins, etc.), which are not digested by the enzymes of the gastrointestinal tract and create a significant amount of food in the stomach.
What shouldn't you do when you lose weight with a diet?
- Sit on the diet periodically.Respect for a diet should become a way of life.It is necessary to change the diet, quantity and time of food, a series of foods, to reconsider a psychological attitude towards food: food should not be a "idol" and the only pleasure in life.
- Starring for a long time.It is dangerous and harmful.After the stamp has been stopped, the weight is restored and even increases.
- Believe any literature and "Well -Wishers", recommending a new "miraculous" methodology to lose weight and control it alone.
Now you can buy any book translated on a presumably beautiful and useful diet, which has long been rejected by modern medicine due to serious complications.When it is recommended to lose weight using a diet from which carbohydrates and fats are completely excluded, do not rush to follow these recommendations.Without fats and carbohydrates, the body cannot function normally.If the body reduction program offers weight loss to eat only vegetables and fruits, it does not hurry to believe in such a simple solution to the problem.Fresh fruit and vegetables, of course, are excellent nutritional products.But there are no proteins in their composition and some vitamins contained only in animal food.In addition, it is difficult for the body to learn products of exclusively vegetable origin and, moreover, it is necessary to constantly perform a complex selection of fruit, walnuts, herbs and rare and extravagant cereals.
Do I have to weigh with a diet?
During treatment with a diet, it is necessary to monitor the weight, for which the periodic weighing should be performed in accordance with certain rules: the weighing is carried out in the morning on an empty stomach, after having emptied the bladder and the intestine, in homemade dresses, on the same weights, no more than one or several times a week.There is no need 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 no more than 2 kg per week.With a very quick weight loss in the future, it is much more difficult to maintain normal body weight.
What is "fasting days"?
It is recommended to organize the days of "Rethus" to be organized once or twice a week.It may be meat (or fish) days of "exhaust" (400 g of boiled meat (or fish) without salt, with a vegetable side dish), cottage cheese-cake-400 g of ricotta and 800 ml of kefir (or cottage cheese saucepan).On free days from work, you can organize "drain days" of apple, banana or watermelon (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 by five receptions.The problem of body weight regulation is very complex and is not resolved in a strong restriction or exclusion of fats, carbohydrates, proteins or any type of product.Any diet you will adhere to many years should contain products of vegetable and animal origin, salt, vitamins and trace elements.Therefore, never prescribe a diet alone, in particular using drugs and food substitutes: it is better to contact specialists to ask for help.
The right choice
The entire variety of food products on the shelves of the shop can be divided into three categories: recommended products, products whose consumption should be reduced, products not communicated.
| Types products |
Recommended products |
Products whose consumption must be reduced |
Products recommended by Neft |
| Cereals |
Rough grinding bread, pearl barley, oatmeal and corn cereals, flakes of various cereals, rice not peeled |
Struck cooking made of coarse flour, pasta |
Toast, croissants, cupcakes, rolls of butter, biscuits, puffed cakes |
| Dairy products -Caseari and eggs |
Lactiero -Caseari products with low fat, (milk, kefir, cottage, yogurt), egg white |
Egg yolk, soft cheeses (melted) with low fat content, 10% sour cream |
Whole milk, cream, hard fat, sour cream |
| Soup |
Vegetables, fish, mushrooms |
Meat broths;Fat and thick soups |
|
| Fish and seafood |
White fish (cod, picks), tuna, perch, mackerel, navaga, hek, unresolved herring, salmon, oysters, scallops |
Omara, shrimp, mussels, squid (sturgeon, salmon one or twice a week) |
Fried fish, caviar, eel, canned fish |
| Meat and poultry |
Türkiye, white chicken, lean beef and pork, rabbit |
Liver, veal |
Duck, goose, all varieties of fatty meat, sausages, sausages, pasta, brains, tongue, liver sausage, jelly meat |
| Fat |
Linen, olive, sunflower, corn, rapeseed oil, but no more than a teaspoon for a portion, salad salad sails |
Soft margarine, butter-10-15g oil.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, vegetables, sugar -free boxes |
Fruit cakes and cakes, fruit ice cream |
Creamy ice cream, biscuits, cakes and cream cakes |
| Drinks |
Green tea, unsweetened fruit drinks, mineral water, weak black tea, grain coffee drink, |
Soluble coffee, juices with pulp, alcohol |
Liquid chocolate, cocoa, beer, canned juices juices, sweet soda drinks |
| Walnuts |
Walnuts, almonds, chestnuts |
Brazilian walnut, arachis, pistachios |
Alsow, coconu |
These wonderful fibers
The maximum quantity of food fiber is contained in bran.The daily dose of Crusca 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 lowest lower bran (particles size from 100 to 150 microns).You should start with the TBSP.the.Bran on that day, gradually increasing the dose to 3-6 tablespoons.the.To facilitate the use of the Crusca, you should pre-to-pour boiling water, let it prepare for 1-2 hours and then add them to the dishes.For a long time, food fibers have been considered useless ballast, from which food technology has tried to free food to increase their food and organic value.This has led to the growth of diseases all over the world, accompanied by metabolic disorders and altered gastrointestinal tract.Diet fiber inhibits the absorption of carbohydrates that pass easily in fat, remove excess cholesterol and heavy metals from the body.