There are special periods when a woman is faced with the problem of extra pounds. How to organize nutrition and life in order to avoid large weight gain. And what if the weight still grew?
Fat, as you know, is not only an energy storage device and a thermal layer. Adipose tissue is an active hormonal organ. He plays an important role in a play called “healthy body.”
But if an excess amount of fatty tissue has accumulated, it begins to produce various substances that adversely affect the work of many organs and systems. The effect of obesity on reproductive function cannot be underestimated.
In women, it can manifest as a violation of the menstrual cycle, amenorrhea, polycystic ovary syndrome, and even infertility. It is important for all the fair sex to monitor their weight.
But there are special periods in life when the risk of gaining extra pounds increases dramatically.
The first period: puberty
In girls, on average, it occurs between the ages of 10 and 17 years. The body undergoes physiological changes. To establish a regular menstrual cycle, they should have enough adipose tissue – at least 17% of body weight. Therefore, at the age of 10-12, most girls are “chubby”. As a rule, after the start of regular menstruation during the year, they lose excess body fat and seem to “stretch out”.
It was at this time that the girl began to pay special attention to her body. To survive because of the excess, in her opinion, fat. It is important to explain to her that this is a temporary phenomenon. And if you adhere to the rules of a healthy diet and actively move, everything will be in order.
The difficulty is that it is during this period that the child “breaks” for sweets. Plus, apathy and fatigue, characteristic of the transitional age, are added. The young lady can yearn in her room, overeating with sneakers and sweets … and gain weight.
Try to provide your child with a complete diet. Let there always be washed fruits or vegetables on the table. For example carrots that can be nibbled. Introduce her not only to McDonald’s, but also to the cuisine of other nations.
Take, for example, in a Vietnamese cafe, try spring rolls. Cook with your daughter – let her culinary ideas expand.
Second period: pregnancy and breastfeeding
Fat reserves are necessary for a woman to bear a child and the ability to feed him with breast milk. But this does not mean at all that the expectant mother should eat for two. Extra pounds can cause “pregnant diabetes.” Increased pressure and other health problems.
Nursing mother also needs to be careful about what she eats. Thanks to mother’s milk, the baby doubles its weight in the first six months. So, milk, first of all, should contain proteins – the main building materials.
To do this, you need to eat meat or fish, dairy products, eggs daily. Do not forget about other essential components of food — fats, including unsaturated fatty acids, carbohydrates, vitamins and minerals.
Meals should be 5-6 times a day, dinner approximately three hours before bedtime. Of great importance is the drinking regime. At least one and a half to two liters of fluid per day.
It is clear that a woman wants to recover from childbirth, to look good, to lose weight. It is possible, but within reasonable limits and within a reasonable time. The hormonal background is programmed to hold a small excess of weight for a sufficiently long time. After all, breastfeeding should continue even under force majeure circumstances, up to such as hunger or war.
Therefore, only after the baby is one year old, the mother can reduce weight naturally. Prior to this, hormones will not allow her to quickly reduce fat stores.
No drugs for weight loss, dietary supplements or teas should be taken while breastfeeding. And in general – this is a fiction. Five kilograms lost, seven gained. No super diet and express techniques during this period. Only gradual weight loss – a decrease in calorie intake and increased physical activity.
Necessarily movement – walking with a stroller or sling, and not putting the stroller on the balcony. Walking makes “burn” overweight, as well as stress hormones, which is especially important for “anxious” mothers. Homework, child care is also a waste of calories.
Six months after the birth, you can connect Pilates, dancing. This is both movement and communication with others. Pick up a home set of stretching exercises, strengthening the abdominals.
Remember that lack of sleep and excessive experience increase the risk of weight gain. Fill up with the child in the afternoon. Let the world wait. Overeating, especially sweet, is a sign of low mood or depression. This often happens after childbirth. Consult a psychologist or psychotherapist.
Third period: menopause
In half the cases, it proceeds against the background of a rapid increase in body weight. Even those women who previously had no problems with weight control. Weight gain leads to the so-called menopausal metabolic syndrome. If you ignore it at the very beginning, then you will almost certainly have to face complications such as type II diabetes, hypertension, coronary heart disease, breast and rectal cancer.
But there is a very simple and effective way to protect yourself from them – this is to maintain a normal body weight.
In menopause, estrogen levels decrease. This entails a slowdown in basal metabolism. Reduces energy consumption. And its intake with food is usually excessive.
Therefore, first of all, monitor the amount of food. You should eat less than before. Instead of a regular plate, take a dessert, instead of two pieces of sugar, put one in tea. Eat varied and tasty – sharp bans will not lead to anything good. And even more so, it is worth avoiding hypocaloric – less than 1000 kcal – diets, vegetarianism and starvation.
Do not forget about water. Drink at least one and a half liters of fluid per day. But the consumption of salt and salty foods needs to be reduced.
You need to move more. Getting started is easy – get up and go. Every day you need to do 10 thousand steps in the fresh air. Today, almost all phones have pedometers. It is a brisk walk that gives the multi-effect: aerobic exercise, the most effective for reducing fat. Plus the “burning” of adrenaline, plus ultraviolet from sunlight. Any physical activity is encouraged: Nordic walking, gardening, skiing or cycling in the forest or park. Swimming in the pool, water aerobics are especially good for those who are already overweight.