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