How to eat to lose weight: expert advice

Nutrition plays a huge role in the process of losing weight. When it comes to women, especially those who want to regain their figure after childbirth, the issue of nutrition becomes even more important. In this article we will talk about which foods you need to include in your diet to lose weight and which ones you should exclude, as well as how to eat properly while breastfeeding.

Yulia Chernitskaya, a fitness trainer, track and field athlete and participant of the Nova Poshta Kyiv Marathon 2015, will tell us about nutrition tips for losing weight. Yulia shared her experience and knowledge with us to help women achieve their weight loss goals.

The first thing you need to understand is that nursing mothers should not diet in the first month. A woman should monitor calorie fluctuations and consume enough calories for normal milk production. To do this, you need to get about 2700 kcal per day, of which 800 kcal should come from food. In addition, the diet must be balanced and contain all the necessary substances.

To lose weight, you need to reduce the number of calories you consume and increase the amount of protein and lean foods you eat. Julia advises eating lean meat and fish, fruits and vegetables, low-fat dairy products and whole grain bread. Among carbohydrates, it is preferable to eat buckwheat porridge, oatmeal made from wholemeal flour, rice porridge from brown rice, millet, rye or whole grain pasta, whole grain bread, oat, rice, rye or buckwheat bread without added yeast and sugar, as well as baked potatoes .

Both for nursing mothers and for everyone else, it is important to eat food in small portions in several doses, 4-6 times a day. You should avoid overeating and strict dietary restrictions so as not to harm your health and not leave your baby without milk.

Yulia also reminds you not to overuse foods that can harm your health and lead to excess weight gain. Among such products are chips, nuts, fatty popcorn, dry soup concentrates, mashed potatoes, instant noodles, any long-lasting baked goods, smoked meat and industrially produced fish, mayonnaise, fried pies, fish and any other fried food from public catering establishments. . These foods contain unhealthy fats and synthetic flavor enhancers that can affect your health and cause you to gain weight.

It is also important to remember to drink water properly. When losing weight, you need to drink enough water so that the body can function properly and remove toxins. Julia recommends drinking at least 2-2.5 liters of water per day.

In conclusion, I would like to remind you that nutrition is an individual issue, and each body may require an individual approach. If you want to lose weight and get in shape, it is recommended that you contact an experienced nutritionist who will help you create an individual diet and give nutritional advice. By following Yulia's recommendations and taking care of your health, you can lose weight and achieve the desired results.