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How to lose weight? How to keep your figure in winter? Juno Medical Center Rostov-on-Don nutritionist Oksana Ponamareva
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Health and general tone, good mood and well-being are what ensures the proper quality of life for every woman. It is on this principle that the work is based , dietitian of the medical center .
It’s no secret that everyone gains weight in winter. This is due, among other things, to the fact that the body needs to warm up and get a good mood on cloudy winter days. And what a pity it can be for all the efforts that were spent on fighting weight in the spring and summer. I recommend for those who are already thinking about the next summer to start tidying up the figure now. And for those who have already worked hard, continue, because the beginning of winter is the most suitable time for this. Cold weather set in, sunny days are decreasing. Follow these four simple rules and you can survive the winter without gaining weight.
Follow these four simple rules and you can survive the winter without gaining weight.
1. Always eat a hearty breakfast – this will help you avoid overeating in the evening. Include in breakfast not only porridge, but also a piece of meat, and sometimes lard – “warm” the body with calories.
2. Do not drink juices and sweet carbonated water, because vitamins dissolve poorly in these drinks and toxins are removed. The body gets tired more and, as a result, stores fats. Drink more clean water, because water is very necessary in winter due to dehydration of the body.
3. After lunch, arrange a dessert of citrus fruits (oranges, tangerines) – their color pleases on a cloudy day, and vitamins protect against colds.
4. Eat cottage cheese with bell pepper for dinner. A light dinner is the key to a slim figure in women, and in men it is the prevention of many diseases.
And also do not forget about physical activity, the muscles must work. Physical inactivity slowly destroys the body. But the most important thing is to consult a dietitian, because only a specialist will be able to correctly formulate a diet.
Do you want to be beautiful and healthy? Start losing weight right now! Make a first step – !
Oksana Yurievna Ponomareva, nutritionist at the Yunona Medical Center.
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There are contraindications. Consult our experts.
What is important to know about being overweight?
In most cases, the process in women it happens as follows: a strict exhausting diet, tea, coffee, cocktails (all – for “losing weight”), daily fitness … But what if all this turns out to be ineffective? Or when the lost pounds instantly return as soon as the woman allows herself to relax a little?
The fact is that to fight overweight with “traditional” methods (proper nutrition, physical activity) and expect success can only be when no other disorders prevent weight loss. It is known, for example, that a decreased thyroid function (hypothyroidism), as well as an increase in the lactation hormone prolactin or the hormone insulin, which regulates sugar metabolism in the body, can promote the growth and maintenance of excess weight, as well as prevent its loss.
That is why, in order to lose weight, along with measures for proper nutrition and increasing physical activity, women need an endocrinologist’s consultation and determination of the percentage of water, muscle and adipose tissue using a bioimpedance meter. In order to understand how much body fat you have lost in the process of losing weight (namely fat mass, and not ordinary water contained in the body), it is advisable to start normalizing weight with this procedure and regularly conduct a body composition study.
Bioimpedansometry allows you to determine:
• Body mass index. The device is able to accurately determine excess or underweight.
• Fat mass. The presence of a certain amount of fat in the body is necessary, since it is in it that the supply of energy, vitamins and valuable fatty acids is stored. But excess fat puts you at risk of many diseases, including heart attack and atherosclerosis.
• Active cell mass, which consists of cells without fat. In a healthy person, it is approximately 75-85% of body weight. This volume includes everything except fat cells (these are bones, water, and all muscles and organs). One of the main dangers of fast weight loss is the loss of just this AKM, and not fat. Therefore, it is necessary to carefully monitor its volume using bioimpedance measurement. Both a deficiency and an excess of ACM can be a warning sign.
• Basal metabolism is an indicator that tells how much energy the body spends per day to maintain its work. The more active cell mass a person has, the more he loses calories per day. But this does not take into account physical or mental activity, but only physiological processes.
• The amount of total fluid shows how much water is in the body. This takes into account both the intracellular fluid and that which is outside the cells, for example, blood, lymph and plasma. This indicator makes it possible to determine how much water a particular person needs to consume per day. In some cases, based on its results, a diuretic may be recommended to the patient.
The examination is absolutely painless and takes 15-20 minutes on average.
Benefits of Bioimpedance Body Composition Analysis:
• high accuracy of results;
• safety;
• comfortable and fast testing with printout and delivery of results to hands.
This analysis is very important when losing weight, make sure that losing weight is not harmful to your health! In our clinic, you can carry out this analysis and receive full specialist recommendations.
Only competent diagnosis and correction of the detected violations is the key to beauty and health. Overweight patients are not able to cope with such tasks on their own. The role of the doctor is to understand the causes of weight gain, identify diseases that have developed against the background of overweight, develop a treatment strategy with medication and non-medication, and monitor the weight loss process with the patient.
Addresses of clinics in Rostov-on-Don:
st. Sovetskaya, 51/2, tel .: +7 (863) 200-29-20, 283-15-83, 221-73-98,
operation mode:
Mon-Sat, 08.00–20.00, Sun – closed;
Kosmonavtov Ave., 37, tel .: +7 (863) 200-29-20, +7 (960) 460-64-80,
operation mode:
Mon-Sat, 08.00–20.00, Sun, 9.00–15.00;
3rd line, 3, tel .: +7 (863) 300-28-30, 221-74-98,
operation mode:
Mon-Sat, 08.00–20.00, Sun – closed.
junonaclinica@gmail.com