Dietician's advice: where to start correct weight loss. The best nutritionists of Moscow

What is the excess weight and how to deal with it, probably knows, every woman. However, often the effectiveness of the selected methods is quite low. Even if the weight is reduced, it is necessary to pay a fairly high price for this. These are problems with digestion, fatigue and malaise, and in the most severe cases even hormonal failure. As a result, as soon as you stop sticking to the chosen system, the kilograms return back, and even with a makeweight. That's why we decided today to discuss the advice of a nutritionist. How to start the correct weight loss, how to develop a rational diet for yourself, which will take into account the features of your lifestyle and provide the body with everything you need - this is the theme of our today's article.

Two whales, or the pledge of a slender figure

Probably, we will not open a big secret, if we say that the basis of a slender figure is proper nutrition and exercise. If you develop for yourself a system that you will adhere to constantly, then you will forever forget by being overweight. We can from year to year justify our completeness by the lack of time and money to visit the gym, but there will not be much sense in this. In fact, it is possible to effectively part with life-destroying fullness at home, it is enough only to study the advice of a nutritionist. With what to begin correct growing thin, let's understand together.

Getting Started with Planning

Indeed, without a clear algorithm of action, it is very difficult to go all the way, without folding from it, and to achieve the desired result. First of all, honestly answer yourself to the question of how many kilos and centimeters in the waist you want to get rid of. This will be the starting point from which the algorithm of actions will be built. Moreover, so you can plan how much time it will take to achieve the result.

We should not forget about the intermediate results, as these figures will help to maintain the motivation for achieving success. And already at this stage you really need the advice of a nutritionist. How to start the correct weight loss? First of all, replacing carbohydrates and high-calorie foods in their diet with vegetables and fruits, useful sources of protein and fiber. Emphasize that it is the smooth substitution, the training of the organism for a new diet, and not the sharp announcement of a hunger strike, which in itself is a great stress for the organism. Gradually you come to the fact that completely remove from the food system flour, fried, sweet and spicy. Believe me, your life will not get any worse.

Proper nutrition: how it should be

It is with this information, usually begins the consultation of a man who suffers from excess weight, who needs advice from a nutritionist. How to start the correct weight loss? From the schedule and diary of food. A sharp restriction of calorie intake leads to the fact that the body slows down metabolism or begins to destroy muscle mass in order to extract the necessary proteins. All this has a very negative effect on your well-being. Therefore, doctors, in particular Ksenia Selezneva (dietician), recommend to draw up a meal plan in which the entire volume of the daily ration will be divided into 4-5 servings. Between them you can drink water, but do not have a snack, so that the food can be completely digested and absorbed.

Carbohydrates are your enemies

This statement is not entirely true, in fact, they are very necessary to the body - this is the source of energy. But while you are losing weight, especially if the excess weight is large, you should abandon the sources of fast carbohydrates. All foods with a high glycemic index (these include only carbohydrate sources), that is, biscuits and biscuits, beer and dates, potatoes, donuts, rice and millet porridge, will have to be excluded from the diet, since their consumption leads to a rapid weight gain. Only when you bring the figure in order, can sometimes eat foods from this list. This includes all fast food, chicken, fried in breading, sweets.

Sport - yes, tablets - no!

This opinion is shared by all professional doctors, for example, known in Moscow Ksenia Selezneva. Nutritionist knows firsthand about the effectiveness of a variety of means for weight loss. In most cases, these are just pacifiers that do not work, but they are quite expensive. Even if the drug beats the appetite and stimulates weight loss, you will not be able to take it regularly. This means that immediately after the course the weight will begin to increase and return to the previous indicators. And all because the problem has not been solved, you have not changed anything in your food system.

The only drug that can give positive dynamics is "Xenical". The drug blocks the absorption of about 30% of fats that come with food. However, his reverse side is that with an abundance of fatty foods in the diet you will get acquainted with the side effects, namely uncontrolled waste of feces. This is very disciplined, and as a result, a person begins to control his diet, and during the diet he does not eat any harmful foods. Many nutritionists in Moscow recommend taking this medication at an early stage to facilitate and accelerate the process of losing weight.

Exercise stress

Of course, without physical exertion you can not get a beautiful figure. However, do not despair, you do not have to spend whole days in the gym. In order to improve metabolism, even easy exercise is enough. Doing morning exercises every day and a set of light exercises before dinner, you will not notice how to become much slimmer. And the best way to lose weight helps to walk. You will not need much effort, just get back from work on foot. So you will melt after a hard day and put your thoughts in order, and create a sustainable base for weight loss.

Getting Patient

The best nutritionists do not tire of repeating that losing weight should not be rapid. The faster you lose weight, the faster you will dial it again. The result of the fact that you debug your food system, balance the consumption and consumption of calories, will slowly reduce fat stores. Even with a large excess weight, this figure should not exceed 0.5 kg per week. The closer you are to the ideal size, the slower the weight loss will go.

Common Mistakes

Nutritionists do not tire of repeating the same postulates, but whoever wants to step on the usual rake does not decrease. Therefore, we will once again bring together all the advice of nutritionists for weight loss. So, the first mistake of all losing weight is a restriction in food. Reduced portions and composition of the diet. As a result, this leads to the fact that a person is constantly hungry, the body is stressed, and only food is on his mind. Doctors advise you to forget about express diets, you need to change your eating habits, change your lifestyle.

The second myth says that you can not eat after 6 pm. In principle, it is fair, however, only for those who go to bed at 22:00. If you are a night owl and are packed well after midnight, then a break in food will be very large, and therefore, a great chance to eat anything harmful. Any professional nutritionist will confirm that eating at night is harmful, but if you come home from work late, it is recommended to make dinner as easy as possible. Change the meat to fish, exclude porridge.

Macaroni, bread and potatoes are considered to be the worst enemies of the figure. However, dispensing with these products sometimes seems difficult. This is by no means the greatest evil. If you eat fast food and sausage, add mayonnaise, then it does not really matter if you eat pasta. Nutritionists say that it is not necessary to give up these products. Just postpone their appointment for the first half of the day.

The most important blow for slimming is refusing sweets. In fact, such a tough measure is not needed. Even on a diet in the morning you can afford a spoonful of honey or 20 g of marmalade (chocolate). Most importantly - enjoy the taste, savor long and carefully.

And most importantly - any advice on diet should be given only by a professional doctor. If this system of nutrition has helped your girlfriend or neighbor, it is not a fact that it will help you. If you want to change the way of life and once and for all to become slim, then do not experiment with yourself. It is much better to go to a specialist once. He will take into account your individual characteristics and develop a system that is optimal for you.

Practical recommendations

It is necessary to thoroughly chew food. Count to 30 every time you put a small piece of food in your mouth. If you are going to a banquet, eat two soft-boiled eggs. You will notice that it will be much easier for you to stay within the limits of what is permissible. If you can not refuse desserts, go to the cottage cheese with berries and grated fruits.

Practice unloading days: vegetables and cottage cheese, every day, always eat fresh vegetables. If you can not refuse cheese, sausage and bread, cut them in transparent slices. Very useful once a week to arrange a rice day. It binds the liquid and contains a lot of potassium. This allows you to cleanse the body well.

Take for yourself only the smallest plates. Be sure to drink water, at least one and a half liters per day. As an encouragement for endurance, you can afford a few sweets every day (a pair of dates, candy). Once a week, arrange yourself a fish day. If you feel hungry, then you will help dried fruit. Keep with you dried apples or prunes. Before eating, you can eat a large apple, it calms the nerves well and fills the stomach. Eat more often, but little by little, optimally - 5 times a day. And give up salt.

The most famous metropolitan doctors

To choose a true professional is not so easy. Today, everyone is simply obsessed with a healthy lifestyle and a harmonious body, which means that the demand for doctors of this direction is growing day by day. Accordingly, there is a large number of incompetent professionals who are ready to frankly fool people's heads and draw money. Therefore, always make inquiries before applying for help. Let's see what kind of nutritionists in Moscow deserve your trust.

This is Lydia Ionova, a nutritionist and sports doctor, a medical psychologist. She uses neurolinguistic programming with great success. The cost of the consultation is 5200 rubles.

Anatoly Volkov is equally famous. This doctor carefully examines blood tests, as well as your current diet. The nutritionist identifies products to which the blood gives an increased response, approximately as an allergen. After that, he makes a red list of products, that is, those that can not be consumed within 3-4 months. Then a green list is developed. For example, in the morning you eat fruit and porridge, in the afternoon - cottage cheese, eggs, nuts and fish, and in the evening - baked meat. The consultation together with the analysis will cost about 15,000 rubles.

Popular Weight Loss Clinics

In Moscow, this is the "Clinic for reducing excess weight" on the Warsaw highway. Here is a dietician, Alexei Kovalkov. He pursues the goal of normalizing the metabolism of traditional, nutritional methods. Strongly does not recommend taking various supplements for weight loss. The consultation will cost 5000 rubles.

Consultation of a dietician is also possible at the Center for Aesthetic Medicine. Here works known in the capital Margaret Queen. She recommends using fractional food, drinking plenty of water and not gorging on the night. In addition, she recommends not to replace the joys of life with food. Visiting the center turns into a real holiday, with amazing chocolate wraps and fantastic "crochets" with dietary salads and carrot-nut loaves, which are prepared on the basis of one of the restaurants.