The author prof. dr hab. MD, Barbara Záhorská-Markiewicz
How should weigh?
• The easiest way to find out if we were doing correctly, subtracting 100 from the growth in centimeters, for example, a woman 160 cm tall should weigh less than 60 kg.
• Often used is called. BMI (Body Mass Index '= BMI). It can be calculated by dividing weight in kilograms by height in meters, squared. BMI = weight (kg): wzrost2 (m)
BMI standard covers a range of 18.5 - 24.9, overweight 25 - 29.9, and obesity over 30
• It can be also monitored by measuring waist circumference, because it correlates with the corresponding BMI ranges, as shown in the table below:
kg/m2 BMI WAIST cm
Men
Standard 18.5 - 24.9 <> 30> 88> 102
Why to lose weight?
Obesity is a major threat to health. Obese people often suffer from diabetes and hypertension. Obesity increases the risk of heart disease, gallstones, degenerative arthritis and some cancers. Obese women often have problems Hormonal and pregnancy complications.
Obesity may make it difficult to perform certain surgical procedures. Apart from these considerations of health, obesity worsens the quality of life, restricting activities such as walking or hindering the acquisition of clothing or employment. When you start
odchudzan e?
weight loss requires perseverance and sacrifices, requires strong motivation. Sometimes all it takes pressure from the family, mismatched clothes, going on vacation and wish to leave in a bathing suit or with a view special celebrations such as weddings. To strengthen the motivation to achieve a slimming diet, it is worthwhile to consider and compare its benefits with respect to the treatment of accompanying pain.
list of benefits - Negative sites were
improving health - hunger
improve physical fitness - irritability
zgrabniejsza figure - a translation of the diet from other
complacency, the ability to dress more attractive - the difficulty of eating outside the home
What is so. the effect of "yo-yo"?
If you decided to lose weight, you have to realize that even after successful weight loss remains a tendency to be overweight and therefore you should never return to uncontrolled eating. Very unfavorable fluctuation in body weight, ie, repeated weight loss and weight gain - so-called. the effect of "yo-yo", which unfortunately is often observed. On subsequent treatments is increasingly difficult to get the slimming effect. What
set a realistic goal of losing weight?
sometimes mistakenly believe that if we limit the intake of more food, it quickly
lose weight and achieve ideal weight. Such unrealistic expectations can cause disappointments and failures of treatment. More important is to maintain the partial effect of weight reduction, larger than the effect of an ad hoc basis, but short-lived.
It is better to set intermediate goals to reduce body weight by 5 to 10 kg
and lose weight gradually, to keep the obtained effect. Even a relatively small decrease in body weight by 5 -10% is good for health provided that this will be fixed.
to achieve permanent weight loss , is very important to change negative lifestyle and nutrition. In order to achieve this, should not be too stringent regimes, which in practice may not be long pursued. Better, knowing their needs and habits, including them and develop their own, the least disruptive manner to which it will be easier to get used to us, and even liked it. You can weigh yourself every day, but not less frequently than once a week.
basic elements of a slimming diet
• Adherence to dietary recommendations
• Increase physical activity
• Changing dietary behavior
Start from the exact need of knowing how much you really eat. They often do not realize that outside of essential food, a significant amount of calories we eat unconsciously. So my advice to anyone in the beginning, at least a week, to weigh the products consumed, later to be able to have easy to estimate the quantity of food consumed by the eye. After weighing, measuring products, or through domestic measures, please write down everything you eat, count calories and add up the amount of consumed energy during the day. To make us aware how many calories you really eat a day and will help determine how much should we eat to lose weight. Kitchen Measures
Glass 250 g 15 g
spoon spoon
Slice 5 g 20 g
Calories are a measure of energy supplied to the body with food and consumed as energy expenditure, protecting the basic needs of the body and energy spent on physical labor. When the amount of food brought in is greater than the calories the body needs, the surplus is deposited as fat. 1 g carbohydrate, 1 g protein supply at 4 calories, while 1 g of fat d
ostarcza 9 kcal.
It is important to draw attention to the so-called food. hidden calories that are often ignored and must also be included in the counting of calories consumed. For example, sugar to sweeten, vegetables, butter (1 teaspoon per day, or 40 calories, per year gives rise about 2 kg body weight). Ideally these additives to eliminate from your diet. Eating 100 more calories per day will rise 5 kg per annum. This book shows how to be constantly monitored, as even small daily caloric excess consequently give a significant weight gain per year.
How to lose weight fast?
slimming cure should result in weight loss by 0.5 to 1 kg per week. To For, we need to consume daily about 500 - 1000 kcal less than our daily needs. In the initial phase of caloric restriction, body weight decreases rapidly as a result of losing not only fat but also water. Later, water loss and reduced body weight loss is slower.
Which diet is best to use?
There were a variety of diets, "miracle", but in miracles, which state that can be freely
eat and lose weight very quickly - please do not believe it. Unilateral diet could be used for a short period, but not suitable for chronic use. Because we want to lose weight safely, you should do it slow and long. Therefore, the diet should be taken into account all the necessary ingredients for the body, but in a suitably reduced quantities. The recommended diet for the treatment of obesity should include the 1000 - 1200 kcal (women), from 1400 to 1800 kcal (men) per day. In addition to reducing the overall amount of calories, it is very important to avoid fatty foods. Almost half of the fat that we eat, is in pork and beef. Therefore, remove the fat from meat cuts, to eat more poultry and less meat, avoid sausages, pates and meat offal not lubricate bread or butter or margarine. Low-fat milk should be consumed (preferably containing 0.5% fat) and skim cheese. Vegetables can be eaten without much restriction, preferably raw, using their large selection. For those who do not have hypertension or swelling, it is advisable to drink 6 - 8 glasses of unsweetened fluids a day, including half should be mineral water. Sample menu
• For breakfast And spring
óbuje eat corn flakes, oats, muesli with low-fat milk or a small amount of bread (1 slice), which can each choose from a variety of species such as crunchy, grainy, whole wheat, pumpernickel, crackers, "crisp bread" or crackers with fat-free cottage cheese, drink coffee with milk or tea without sugar.
• For breakfast breads II, such as crisp, kefir or yogurt, fruit.
• Lunch may consist of soup, provided that it is a clear broth with vegetables
without fat, cream and flour. The second dish - dishes with lean meat, poultry or fish, with plenty of vegetables, preferably in the form of salads.
• The tea salad vegetables or fruit, jelly or apple sauce.
• For dinner dish can be hot, such as fish with vegetables or salad, an omelet with spinach, or a small amount of bread (1 slice) with cottage cheese or lean ham.
Example menu daily and breakfast
milk (1 cup), corn flakes (3 tablespoons)
Breakfast II yogurt (1 / 2 cup), crusty bread (1 piece), fruit, coffee (no sugar) Lunch meat
(50 g), potato (1 medium), vegetables
Afternoon Tea Fruit Dinner
bread (1 slice), cheese (20 g) or lean ham (10 g), vegetables, tea (without sugar)
approximate calorific value of individual meals
And Breakfast 200 kcal
Breakfast II 150 calories Lunch
350 Afternoon
kcal 100 kcal 200 kcal
Dinner
food products and banned e
Fatty meats and meat and oily fish. Fats, whole milk and dairy products (cream, fat cheese, ice cream). Sugar and all kinds of sweets (chocolate, honey, biscuits) and sweetened milk, such as jams, marmalades, sweet compotes. All kinds of alcoholic beverages, including beer. Recommended Products
The allowable amount of calories:
low-calorie vegetables and fruits, skim milk, buttermilk, low fat cottage cheese, lean fish, lean meats and sausage, egg protein.
Spices
mild spices can be used, such as citric acid, dill, onion, garlic, marjoram, cumin, vanilla, cinnamon, cloves.
dietary fiber dietary fibers, including fibers, are niewchłanialnym component of the diet, which relieves digestion and absorption of carbohydrates and accelerates peristalsis, preventing constipation.
The recommended weight loss is part of the diet in vegetables, fruits, bran, wholemeal bread.
Drugs for weight loss
If you have difficulty adjusting to the diet, because of the perceived self-starvation or underreporting food intake may benefit from the use of drugs that inhibit appetite and increase satiation.
drugs to treat obesity are prescribed by a physician and can be used only under his control.
Prof. dr hab. MD, Barbara Zahorska-Markiewicz, NZOZ Treatment Clinic of Metabolic Diseases, "WEIGHT", Katowice-Piotrowice, ul. Fredro 22, tel 032 202 1983 2001 e-mail: bmarkiewicz@sum.edu.pl press release: Primum Public Relations
How should weigh?
• The easiest way to find out if we were doing correctly, subtracting 100 from the growth in centimeters, for example, a woman 160 cm tall should weigh less than 60 kg.
• Often used is called. BMI (Body Mass Index '= BMI). It can be calculated by dividing weight in kilograms by height in meters, squared. BMI = weight (kg): wzrost2 (m)
BMI standard covers a range of 18.5 - 24.9, overweight 25 - 29.9, and obesity over 30
• It can be also monitored by measuring waist circumference, because it correlates with the corresponding BMI ranges, as shown in the table below:
kg/m2 BMI WAIST cm
Men
Standard 18.5 - 24.9 <> 30> 88> 102
Why to lose weight?
Obesity is a major threat to health. Obese people often suffer from diabetes and hypertension. Obesity increases the risk of heart disease, gallstones, degenerative arthritis and some cancers. Obese women often have problems Hormonal and pregnancy complications.
Obesity may make it difficult to perform certain surgical procedures. Apart from these considerations of health, obesity worsens the quality of life, restricting activities such as walking or hindering the acquisition of clothing or employment. When you start odchudzan e?
weight loss requires perseverance and sacrifices, requires strong motivation. Sometimes all it takes pressure from the family, mismatched clothes, going on vacation and wish to leave in a bathing suit or with a view special celebrations such as weddings. To strengthen the motivation to achieve a slimming diet, it is worthwhile to consider and compare its benefits with respect to the treatment of accompanying pain.
list of benefits - Negative sites were
improving health - hunger
improve physical fitness - irritability
zgrabniejsza figure - a translation of the diet from other
complacency, the ability to dress more attractive - the difficulty of eating outside the home
What is so. the effect of "yo-yo"?
If you decided to lose weight, you have to realize that even after successful weight loss remains a tendency to be overweight and therefore you should never return to uncontrolled eating. Very unfavorable fluctuation in body weight, ie, repeated weight loss and weight gain - so-called. the effect of "yo-yo", which unfortunately is often observed. On subsequent treatments is increasingly difficult to get the slimming effect. What
set a realistic goal of losing weight?
sometimes mistakenly believe that if we limit the intake of more food, it quickly
lose weight and achieve ideal weight. Such unrealistic expectations can cause disappointments and failures of treatment. More important is to maintain the partial effect of weight reduction, larger than the effect of an ad hoc basis, but short-lived.
It is better to set intermediate goals to reduce body weight by 5 to 10 kg
and lose weight gradually, to keep the obtained effect. Even a relatively small decrease in body weight by 5 -10% is good for health provided that this will be fixed.
to achieve permanent weight loss , is very important to change negative lifestyle and nutrition. In order to achieve this, should not be too stringent regimes, which in practice may not be long pursued. Better, knowing their needs and habits, including them and develop their own, the least disruptive manner to which it will be easier to get used to us, and even liked it. You can weigh yourself every day, but not less frequently than once a week.
basic elements of a slimming diet
• Adherence to dietary recommendations
• Increase physical activity
• Changing dietary behavior
Start from the exact need of knowing how much you really eat. They often do not realize that outside of essential food, a significant amount of calories we eat unconsciously. So my advice to anyone in the beginning, at least a week, to weigh the products consumed, later to be able to have easy to estimate the quantity of food consumed by the eye. After weighing, measuring products, or through domestic measures, please write down everything you eat, count calories and add up the amount of consumed energy during the day. To make us aware how many calories you really eat a day and will help determine how much should we eat to lose weight. Kitchen Measures
Glass 250 g 15 g
spoon spoon
Slice 5 g 20 g
Calories are a measure of energy supplied to the body with food and consumed as energy expenditure, protecting the basic needs of the body and energy spent on physical labor. When the amount of food brought in is greater than the calories the body needs, the surplus is deposited as fat. 1 g carbohydrate, 1 g protein supply at 4 calories, while 1 g of fat d
ostarcza 9 kcal. It is important to draw attention to the so-called food. hidden calories that are often ignored and must also be included in the counting of calories consumed. For example, sugar to sweeten, vegetables, butter (1 teaspoon per day, or 40 calories, per year gives rise about 2 kg body weight). Ideally these additives to eliminate from your diet. Eating 100 more calories per day will rise 5 kg per annum. This book shows how to be constantly monitored, as even small daily caloric excess consequently give a significant weight gain per year.
How to lose weight fast?
slimming cure should result in weight loss by 0.5 to 1 kg per week. To For, we need to consume daily about 500 - 1000 kcal less than our daily needs. In the initial phase of caloric restriction, body weight decreases rapidly as a result of losing not only fat but also water. Later, water loss and reduced body weight loss is slower.
Which diet is best to use?
There were a variety of diets, "miracle", but in miracles, which state that can be freely
eat and lose weight very quickly - please do not believe it. Unilateral diet could be used for a short period, but not suitable for chronic use. Because we want to lose weight safely, you should do it slow and long. Therefore, the diet should be taken into account all the necessary ingredients for the body, but in a suitably reduced quantities. The recommended diet for the treatment of obesity should include the 1000 - 1200 kcal (women), from 1400 to 1800 kcal (men) per day. In addition to reducing the overall amount of calories, it is very important to avoid fatty foods. Almost half of the fat that we eat, is in pork and beef. Therefore, remove the fat from meat cuts, to eat more poultry and less meat, avoid sausages, pates and meat offal not lubricate bread or butter or margarine. Low-fat milk should be consumed (preferably containing 0.5% fat) and skim cheese. Vegetables can be eaten without much restriction, preferably raw, using their large selection. For those who do not have hypertension or swelling, it is advisable to drink 6 - 8 glasses of unsweetened fluids a day, including half should be mineral water. Sample menu
• For breakfast And spring
óbuje eat corn flakes, oats, muesli with low-fat milk or a small amount of bread (1 slice), which can each choose from a variety of species such as crunchy, grainy, whole wheat, pumpernickel, crackers, "crisp bread" or crackers with fat-free cottage cheese, drink coffee with milk or tea without sugar. • For breakfast breads II, such as crisp, kefir or yogurt, fruit.
• Lunch may consist of soup, provided that it is a clear broth with vegetables
without fat, cream and flour. The second dish - dishes with lean meat, poultry or fish, with plenty of vegetables, preferably in the form of salads.
• The tea salad vegetables or fruit, jelly or apple sauce.
• For dinner dish can be hot, such as fish with vegetables or salad, an omelet with spinach, or a small amount of bread (1 slice) with cottage cheese or lean ham.
Example menu daily and breakfast
milk (1 cup), corn flakes (3 tablespoons)
Breakfast II yogurt (1 / 2 cup), crusty bread (1 piece), fruit, coffee (no sugar) Lunch meat
(50 g), potato (1 medium), vegetables
Afternoon Tea Fruit Dinner
bread (1 slice), cheese (20 g) or lean ham (10 g), vegetables, tea (without sugar)
approximate calorific value of individual meals
And Breakfast 200 kcal
Breakfast II 150 calories Lunch
350 Afternoon
kcal 100 kcal 200 kcal
Dinner
food products and banned e
Fatty meats and meat and oily fish. Fats, whole milk and dairy products (cream, fat cheese, ice cream). Sugar and all kinds of sweets (chocolate, honey, biscuits) and sweetened milk, such as jams, marmalades, sweet compotes. All kinds of alcoholic beverages, including beer. Recommended Products
The allowable amount of calories:
low-calorie vegetables and fruits, skim milk, buttermilk, low fat cottage cheese, lean fish, lean meats and sausage, egg protein.
Spices
mild spices can be used, such as citric acid, dill, onion, garlic, marjoram, cumin, vanilla, cinnamon, cloves.
dietary fiber dietary fibers, including fibers, are niewchłanialnym component of the diet, which relieves digestion and absorption of carbohydrates and accelerates peristalsis, preventing constipation.
The recommended weight loss is part of the diet in vegetables, fruits, bran, wholemeal bread.
Drugs for weight loss
If you have difficulty adjusting to the diet, because of the perceived self-starvation or underreporting food intake may benefit from the use of drugs that inhibit appetite and increase satiation.
drugs to treat obesity are prescribed by a physician and can be used only under his control.
Prof. dr hab. MD, Barbara Zahorska-Markiewicz, NZOZ Treatment Clinic of Metabolic Diseases, "WEIGHT", Katowice-Piotrowice, ul. Fredro 22, tel 032 202 1983 2001 e-mail: bmarkiewicz@sum.edu.pl press release: Primum Public Relations
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