Diet if overweight
3 meals a day are recommended (Breakfast, lunch and dinner). You should have breakfast within 1-1. 5 hours after waking up. Last meal should be taken not later than 3-4 hours before going to bed. Basic nutrition load should fall on the first half of the day: 20-25% for Breakfast, 10-15% for lunch%, lunch 25-40%, afternoon tea 5-10%, dinner 20%.
Excessive weight?! To the future without it - in three steps!
STEP 1:
Evaluate - is there any excessive weight and indications for weight loss?
In the morning, measure the waist circumference (WC), using a tape measure:
Excessive weight?! To the future without it - in three steps!
STEP 1:
Evaluate - is there any excessive weight and indications for weight loss?
In the morning, measure the waist circumference (WC), using a tape measure:
Calculating Body Mass Index (BMI).
It is necessary to know your height (cm) and your weight (kg). For calculation BMI should be divided by the value of height, expressed in meters and then squared.
BMI (kg /m^2) = body weight (in kg): height (in meter^2 )
Example: weight 93 kg, height 168 cm = 1.68 m
1.68 x 1.68=2,82 m^2
BMI calculation=93 : 2,82 = 32,9(kg / m2)
It is necessary to know your height (cm) and your weight (kg). For calculation BMI should be divided by the value of height, expressed in meters and then squared.
BMI (kg /m^2) = body weight (in kg): height (in meter^2 )
Example: weight 93 kg, height 168 cm = 1.68 m
1.68 x 1.68=2,82 m^2
BMI calculation=93 : 2,82 = 32,9(kg / m2)
Evaluate your BMI on the table:
BMI=32.9 shows the obesity I and indications for weight loss
Step 2
If there are some indications to decrease body weight, proceed to change food ration:
white rice,white bread, POTATOES, SUGAR you should eat a little
dairy products or calcium additives 1-2 servings daily
Nuts and beans 1-3 servings daily
not cleaned nye cereals in the majority cases'
Fish, poultry, eggs 0-2 servings daily
fruits and vegetables 2-3 servings daily
Vegetable Oils in the majority cases'
Daily Exercises and weight control
Include in the diet:
Meat (lean beef and pork, rabbit), Red meat should use no more than 2-3 times a week
Sugar in pure form (refined) limit to 6 teaspoons or 6 pieces a day
Salt- recommended consumption is not more than 5 grams per day.
Low-fat and/or low-fat dairy products: milk, kefir and yogurt 0-1, 5% fat, sour cream 5-10% fat, cottage cheese 0-5% and cheese 9-35% of fat. Dairy products should be consumed daily 1-2 servings. For the persons older than 60 years is better to choose products with a minimum content of milk sugar (lactose)- cottage cheese or cheese. If you do not eat dairy products, it is necessary to daily intake of vitamin D and calcium.
Poultry (Turkey, chicken, quail) - consume 150-200 g on most days of the week as a source of useful protein
Fish dishes, including fatty fish, should be in the diet meals at least 2-3 times a week.
Beans and nuts. Include bean dishes (lentils, beans, peas) with greens in the diet 2-4 times a week. Add in dishes (salads) nuts or use as a treat for tea.
Vegetables (except potatoes) and fruits. Consume at least 400 g per day. Optimally-it is 2 large fruit and vegetable portions in the form of salad or vegetable garnish. Add 1 tablespoon chopped greens (parsley, dill, cilantro, arugula, etc.) to each dish. For tea choose dried fruits (figs, dried apricots, prunes) and nuts instead sweetnesses.
Vegetable oil. Use margarine vegetable oil (sunflower, olive, etc.) for cooking.
Grain products, cereals. Give preference to bakery products of whole grains, as well as with the addition of bran.
Drinks. Use only beverages without added sugar (drinking water, tea, drinks of dried fruits) in the amount of 1.5-2 liters per day.
You should exclude/limit following to achieve normal body weight:
Meat and meat products ( sausages), etc. meat, poultry and fish products, industrial processing (chicken and crab rolls, carbonates, pressed species red meat), Limit consumption of co-products (liver, tongue, kidneys) up to 1 time per month.
Exclude confectionery (cake, pastry, cookies), candy, sweets.
Limit the salt! Do not desalinate already cooked dish.
Exclude high-content dairy products fat, as well as with additional flavorings, as they contain additional sugar.
Limit the consumption of butter.
Before cooking the paultry you need to remove the skin (not consumed in food). Before cooking with meat and chicken remove all visible fat.
When preparing food and dishes, use the products in fresh, dried or frozen. Do not use canned and pickled foods because of the high salt content.
Limit the use of starch-containing products potatoes and pasta -- up to 1-2 times a week.
Do not use margarine or animal fat in cooking foods. Eliminate fast food products and chips.
Limit/eliminate yeast pastries, bread, muffins.
Exclude alcohol, sugary drinks (Coca Cola, sprite, lemonade, etc.).
step 3:
Increase daily motor activity and physical activity and lead "diary of achievements» Choose the type of activity you like and matches your lifestyle. Be active with friends and family. Such support team will help you run the program. For example, Cycling on weekends.
One way to become physically active is walking. You should walk 10 minutes a day for the first two weeks, then-15 minutes and subsequently increase time or number of steps performed per day, to 10 000. Use pedometer for control and motivation. Integrate exercises into your daily life: climb the stairs, walk to work or go by bike or get off the bus 1-2 stops earlier and walk the rest way on foot.
Even if you are very busy, you can seek 30 minutes among daily Affairs and to devote them to physical activity to improve your health. Measure your weight 1-2 times a week, waist and hips circumference and write down in the diary of achievements. Also it is better to fix the volume of physical activity, such as the number of the steps taken in day.
BMI=32.9 shows the obesity I and indications for weight loss
Step 2
If there are some indications to decrease body weight, proceed to change food ration:
- include the food being basic source of useful protein, fats and carbohydrates, vitamins, macro-and micronutrients and dietary fibers ;
- exclude from the diet the food that do not have nutritional value for the body;
- make up the diet, focusing on the Pyramid of Healthy Food
white rice,white bread, POTATOES, SUGAR you should eat a little
dairy products or calcium additives 1-2 servings daily
Nuts and beans 1-3 servings daily
not cleaned nye cereals in the majority cases'
Fish, poultry, eggs 0-2 servings daily
fruits and vegetables 2-3 servings daily
Vegetable Oils in the majority cases'
Daily Exercises and weight control
Include in the diet:
Meat (lean beef and pork, rabbit), Red meat should use no more than 2-3 times a week
Sugar in pure form (refined) limit to 6 teaspoons or 6 pieces a day
Salt- recommended consumption is not more than 5 grams per day.
Low-fat and/or low-fat dairy products: milk, kefir and yogurt 0-1, 5% fat, sour cream 5-10% fat, cottage cheese 0-5% and cheese 9-35% of fat. Dairy products should be consumed daily 1-2 servings. For the persons older than 60 years is better to choose products with a minimum content of milk sugar (lactose)- cottage cheese or cheese. If you do not eat dairy products, it is necessary to daily intake of vitamin D and calcium.
Poultry (Turkey, chicken, quail) - consume 150-200 g on most days of the week as a source of useful protein
Fish dishes, including fatty fish, should be in the diet meals at least 2-3 times a week.
Beans and nuts. Include bean dishes (lentils, beans, peas) with greens in the diet 2-4 times a week. Add in dishes (salads) nuts or use as a treat for tea.
Vegetables (except potatoes) and fruits. Consume at least 400 g per day. Optimally-it is 2 large fruit and vegetable portions in the form of salad or vegetable garnish. Add 1 tablespoon chopped greens (parsley, dill, cilantro, arugula, etc.) to each dish. For tea choose dried fruits (figs, dried apricots, prunes) and nuts instead sweetnesses.
Vegetable oil. Use margarine vegetable oil (sunflower, olive, etc.) for cooking.
Grain products, cereals. Give preference to bakery products of whole grains, as well as with the addition of bran.
Drinks. Use only beverages without added sugar (drinking water, tea, drinks of dried fruits) in the amount of 1.5-2 liters per day.
You should exclude/limit following to achieve normal body weight:
Meat and meat products ( sausages), etc. meat, poultry and fish products, industrial processing (chicken and crab rolls, carbonates, pressed species red meat), Limit consumption of co-products (liver, tongue, kidneys) up to 1 time per month.
Exclude confectionery (cake, pastry, cookies), candy, sweets.
Limit the salt! Do not desalinate already cooked dish.
Exclude high-content dairy products fat, as well as with additional flavorings, as they contain additional sugar.
Limit the consumption of butter.
Before cooking the paultry you need to remove the skin (not consumed in food). Before cooking with meat and chicken remove all visible fat.
When preparing food and dishes, use the products in fresh, dried or frozen. Do not use canned and pickled foods because of the high salt content.
Limit the use of starch-containing products potatoes and pasta -- up to 1-2 times a week.
Do not use margarine or animal fat in cooking foods. Eliminate fast food products and chips.
Limit/eliminate yeast pastries, bread, muffins.
Exclude alcohol, sugary drinks (Coca Cola, sprite, lemonade, etc.).
step 3:
Increase daily motor activity and physical activity and lead "diary of achievements» Choose the type of activity you like and matches your lifestyle. Be active with friends and family. Such support team will help you run the program. For example, Cycling on weekends.
One way to become physically active is walking. You should walk 10 minutes a day for the first two weeks, then-15 minutes and subsequently increase time or number of steps performed per day, to 10 000. Use pedometer for control and motivation. Integrate exercises into your daily life: climb the stairs, walk to work or go by bike or get off the bus 1-2 stops earlier and walk the rest way on foot.
Even if you are very busy, you can seek 30 minutes among daily Affairs and to devote them to physical activity to improve your health. Measure your weight 1-2 times a week, waist and hips circumference and write down in the diary of achievements. Also it is better to fix the volume of physical activity, such as the number of the steps taken in day.