Help the development of the site, sharing the article with friends!

I am 40 years old, I have not been able to cope with excess weight almost since childhood, it used to be fine with me, and now it is my big problem. Until the birth of my first child, I weighed 60 kg, then 80 kg after giving birth, now about 95 kg. I was on different diets and nothing, I was losing weight for a moment and the yo-yo effect was there. I feel bad, I have spine discopathy, bad joints, and each new diet is a step towards depression. What to do? I can't handle it.

Instead of using short-term diets, you should gradually introduce permanent changes in your menu. Exclude certain groups of foods and don't eat them. Make your cooking more dietary and light.

Try to eat less, more often, i.e. 4/5 meals a day, eaten at 3/4 hour intervals. You should completely eliminate fast food, highly processed foods, sweet drinks and sweets. Instead of fatty and heavy dishes, prepare steamed, stewed, grilled or foil-baked dishes.

The source of carbohydrates in your diet should be groats, brown rice, wholemeal pasta, wholemeal bread. However, you can get protein from lean meats (poultry, beef), fish, eggs, dairy products (kefir, buttermilk, milk, natural yoghurt, cottage cheese). If you are preparing a soup or sauce, instead of seasoning it with flour and cream, you can choose natural yoghurt. Such small changes during cooking give a lot, dishes are less caloric and more easily digestible. You should eat dinner 2/3 hours before going to bed. Please also remember to include portions of vegetables with each meal, and with breakfast or lunch it can be fruit. It is also important to consume the right amount of water, it is 30 ml per kilogram of body weight.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Agnieszka Ślusarska

Owner of the 4LINE Dietary Clinic, chief dietitian at the Plastic Surgery Clinic of Dr. A. Sankowski, tel .: 502 501 596,

More advice from this expert

Is the ballerina's diet safe for he alth? [Expert advice]Do these results indicate gestational diabetes? [Expert advice]Diet for an elderly person with Parkinson's disease and constipation [Expert advice]Diet atulcerative colitis [Expert Advice]Diet during pregnancy with diabetes. Postpartum Sugar Measurements [Expert Advice]Large appetite and fast food [Expert's tip]Grandpa has diabetes. What diet rules should be followed? [Expert advice]The child only bites part of the food, swallows the rest and suffocates [Expert advice]How can a teenager start losing weight? [Expert advice]How to lower high fasting sugar? [Expert advice]How to deal with high cholesterol? [Expert advice]How to get rid of puffiness and excess water in the body? [Expert advice]How to gain weight after losing weight? [Expert advice]How to avoid the yo-yo effect after the 500 kcal diet? [Expert advice]How to increase body fat? [Expert advice]What diet for bigunce after gallbladder removal? [Expert advice]What diet for sick intestines? [Expert advice]What tips for a teen who wants to lose weight? [Expert advice]Urine ketones and gestational diabetes [Expert advice]When to use whey protein [Expert advice]Recurrent yeast infection and acne. What diet for Candida albicans? [Expert advice]Where to start losing weight in obesity? [Expert advice]What determines the number of meals during the day? [Expert advice]What determines blood glucose results after different meals? [Expert advice]Slimming. Drink sparkling or still water? [Expert advice]Slimming. Where does the increase in weight come from with diet and exercise? [Expert advice]Lactose-free products for GI and diabetes [Expert Advice]Bloating after sweets and water retention [Expert's advice] Eating a He althy Teen [Expert's Advice]Fluctuating Fasting Sugar Test Results - Is It Diabetes? [Expert advice]

Help the development of the site, sharing the article with friends!