Almost every woman, after stopping feeding the baby, is breastfeeding with the problem of overweight. It is much easier to resort to tablets, herbs, substitutes for food and rely on a miracle.However, in order not to cause irreparable harm to health, it is necessary to get to know each other and understand the problem of excess weight and methods of combating it.
Where does the excess weight come from?
The main cause of overweight, obesity is an excess of energy coming with food compared to its costs by the body, that is, a person regularly consumes too many foods (in addition, also “wrong”), and does not sufficiently consumes absorbed calories due to a inactive lifestyle.In such a situation, the so -called primary obesity may develop.In other cases, completeness has other causes: damage and (or) diseases of the brain, the endocrine glands that regulate the 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 of getting rid of excess weight is weight loss using diets.Treatment of completeness by diets is based on limiting the flow of energy into the body from the outside in order to achieve normal energy equilibrium.Currently, diet therapy is used as the main, but not the only way to lose weight in combination with other means.
Do you have excess weight?
You can calculate the weight normal 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 whether you are obese or not, you can also by calculating the body mass index (BMI): body weight in kilograms must be divided into growth in meters, erected into a square.
- If the resulting number is less than 25 - this corresponds to the norm.
- BMI in the range from 25 to 27 indicates overweight.
- If BMI is more than 27, then this is obesity.
One kilogram of human adipose tissue contains 80% fat, 15% of water and 5% protein and other substances, and on average has an energy of 7500 kcal.If you multiply your extra pounds by this figure, you will find out the number of kilocalories that you need to “drop”.
Does it make sense to fight with an excess weight of a nursing mother?
A woman who is breastfeeding a child, diet, as well as “fasting” days are not recommended.Squirrels should be present in the diet of a nursing mother (moreover, 70-80% of them are animal proteins), fats (25% of them are plant fats), carbohydrates in a ratio of 1: 1: 4.The total energy value of food is 3200 kcal per day, which is 800-900 kcal more than that of women who do not breastfeed.Such a high calorie content of food is necessary to meet all the needs of the mother’s body and the body of the child.In addition, food should be rich in vitamins and trace elements, which is possible only with a variety of foods.Follow the diet and resort to "unloading" days 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 of treating primary and secondary obesity are significantly different.Projectives such as a therapist, an endocrinologist, and a nutritionist deal with issues of obesity treatment.The nutritionist can be most beneficial in primary obesity.At the first visit, the specialist after detailed questioning and inspection will draw up 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 of clarifying the diagnosis-collection of dietathanesis: the patient will find out the diet, intolerance to individual products, bad habits in food, the use of the number 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 are calculated.It is determined how much a woman spends kilocalories per day.In addition, computer techniques are used to determine the ratio of adipose tissue and water in the body.If necessary, resort to consultations of other specialists.Then the tactics of weight loss are developed.It consists of an individually selected diet, depending on age, weight, concomitant pathology, as well as physical exertion, physiotherapeutic procedures and correction of detected diseases.
What are the diets?
Normocalory balanced diets. The composition includes the required amount of proteins, fats, carbohydrates, vitamins, minerals and trace elements.The number of calories is normal.Low -calorie balanced 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.Low -calorie unbalanced diets compiled without taking into account the normal proportions of proteins, fats, carbohydrates and with a minimum number of calories.Selective (one -sided) diets with a moderate decrease in general calorie 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 industrial.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 general calorie content and balance of such a diet is difficult to assess."Fasting days." These are low-calorie diets prescribed once or twice a week.
What is a healthy diet built on?
Basic principles
The restriction in the diet of carbohydrates, especially rapidly soluble and fast -hot (for example, sugar), which are the main supplier of energy and easily move into 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.) restriction of salt (up to 5g/day), since the chemical element of sodium salts has the ability to delay water in the body, forming “hidden” edema and increasing weight.Instead of traditional salt, salt with reduced sodium content can be used.Creating a feeling of satiety by consumption of raw vegetables, fruits, grain, coarse bread-in a word, products containing 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.Enrichment of the diet with vitamins and trace elements.The use of "unloading" 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 your diet, the amount and time of food, a set of foods, to reconsider a psychological attitude to 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 stamping is stopped, the weight is restored and even increases.
- Believe any literature and “well -wishers”, recommending a new “miraculous” methodology of losing weight, and check it for yourself.
Now you can purchase any translated book about an allegedly beautiful and useful diet, which has long been rejected by modern medicine due to severe 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 for weight loss to eat only vegetables and fruits, also do not 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 their composition, and some vitamins contained only in animal food.In addition, it is difficult for the body to learn products of exclusively plant origin, and besides, it is necessary to constantly carry out a complex selection of rare and outlandish fruits, nuts, herbs and grains.
Do I need to weigh with a diet?
During treatment with a diet, it is necessary to monitor the weight, for which periodic weighing should be carried out in compliance with certain rules: weighing is carried out in the morning on an empty stomach, after emptying the bladder and intestines, in light homemade clothes, on the same weights, not more than one or more times a week.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 by no more than 2 kg per week.With very rapid weight loss in the future, it is much more difficult to keep the normal body weight.
What is "fasting days"?
"Renthus" days are recommended to be arranged once or twice a week.It can be meat (or fish) “unloading” days (400 g of boiled meat (or fish) without salt, with a vegetable side dish), cottage cheese-kefir-400 g of cottage cheese and 800 ml of kefir (or cottage cheese casserole).In the days free from work, you can arrange apple, banana or watermelon “unloading days” (1.5 kg of one of the fruits per day), as well as kefir (1.5 liters) or vegetable (700 g).Food is distributed evenly during the day by five receptions.The problem of regulation of body weight is very complex and is not solved in an instant-a sharp restriction or exclusion of fats, carbohydrates, proteins or any type of product.Any diet that you are going to adhere to many years should 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 for help.
The right choice
The whole variety of food products present on the store shelves can be divided into three categories: recommended products, products whose consumption should be reduced, non -recommended products.
| Types products |
Recommended products |
Products whose consumption must be reduced |
Neft -recommended products |
| Cereals |
Bread of rough grinding, pearl barley, oatmeal and corn cereals, flakes of various cereals, unpeeled rice |
Slomed baking made of coarse flour, pasta |
Toasts, croissants, cupcakes, butter rolls, cookies, puff pies |
| 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, fat sour cream |
| Soups |
Vegetable, fish, mushroom |
Meat broths;Fat, thick soups |
|
| Fish and seafood |
White Fish (cod, picks), tuna, pike perch, mackerel, navaga, hek, unsolved 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 beef and pork, rabbit |
Liver, veal |
Duck, goose, all varieties of fatty meat, sausages, sausages, pastes, brains, tongue, liver sausage, jellied meat |
| Fat |
Linen, olive, sunflower, corn, rapeseed oil, but not more than one teaspoon for a portion, low -fat salad sauces |
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, greens, canned fruits without sugar |
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, coffee drink grain, |
Soluble coffee, juices with pulp, alcohol |
Liquid chocolate, cocoa, beer, canned juices, sweet soda drinks |
| Nuts |
Walnuts, almonds, chestnuts |
Brazilian walnut, arachis, pistachios |
Cashew, 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 should start with ѕ-1 tbsp.l.bran in the day, gradually increasing the dose to 3-6 tbsp.l.For ease of use of bran, you should pre-pour boiling water, let it brew 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 free food to increase their food and biological value.This led to the growth of diseases around the world, accompanied by metabolic disorders and impaired gastrointestinal tract.The dietary fiber inhibits the absorption of carbohydrates that easily pass into fat, remove excess cholesterol and heavy metals from the body.