Dietitian's advice: how to start the right weight loss. The best nutritionists in Moscow

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What is overweight and how to deal with it, probably every woman knows. However, the effectiveness of the chosen methods is often quite low. Even if the weight is reduced, you have to pay a rather high price for it. These are digestive problems, fatigue and malaise, and in the most severe cases, even hormonal failure. As a result, as soon as you stop adhering to the chosen system, kilograms come back, and even with a makeweight. That is why we decided today to discuss the advice of a nutritionist. Where to start with proper weight loss, how to develop a rational diet for yourself that will take into account the characteristics of your lifestyle and provide the body with everything you need - this is the topic of our today's article.

Two whales, or a guarantee of a slim figure

Probably, we will not reveal a big secret if we say that the basis of a slim figure is proper nutrition and exercise. If you work out for yourself a system that you will constantly adhere to, then you will forever forget the excess weight. We can justify our fullness year after year by the lack of time and money to go to the gym, but this will be of little use. In fact, you can effectively part with life-spoiling fullness at home, you just need to study the advice of a nutritionist. Where to start the right weight loss, let's figure it out together.

Start with planning

Indeed, without a clear algorithm of action, it is very difficult to go all the way without turning off it and achieve the desired result. First of all, honestly answer yourself the question of how many kilograms 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, this way 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 maintain motivation to achieve success. And already at this stage, you really need the advice of a nutritionist. Where to start the right weight loss? First of all, from replacing carbohydrate and high-calorie foods in your diet with vegetables and fruits, he althy sources of protein and fiber. Emphasize for yourself that what is needed is a smooth replacement, accustoming the body to a new diet, and not a sharp hunger strike, which in itself is a lot of stress for the body. Gradually, you will come to the fact that you will completely remove flour, fried, sweet and spicy foods from the food system. Believe me, your life will not get worse from this.

Proper nutrition: how it should be

Exactly with thisinformation usually begins a consultation of a person who suffers from excess weight, who needs advice from a nutritionist. Where to start the right weight loss? With schedule and food diary. Severe calorie restriction causes the body to slow down its metabolism or begin to break down 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 (nutritionist), recommend drawing up a meal plan in which the entire daily diet will be divided into 4-5 servings. Between them, you can drink water, but do not snack, so that the food can be completely digested and assimilated.

Carbohydrates are your enemies

This statement is not entirely true, in fact, the body really needs them - this is a 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 sources of carbohydrates), that is, buns and cookies, beer and dates, potatoes, donuts, rice and millet porridge, will have to be excluded from the diet, as their use leads to rapid weight gain. Only when you put the figure in order can you sometimes eat foods from this list. This includes all fast food, breaded chicken, sweets.

Sports yes, pills no

This opinion is shared by all professional doctors, for example, Ksenia Selezneva, well-known in Moscow. A nutritionist knows firsthand aboutthe effectiveness of various means for weight loss. In most cases, these are just dummies that do not give results, but at the same time they are quite expensive. Even if the drug discourages 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 its previous levels. And all because the problem was not solved, you did not change anything in your power system.

The only drug that can give a positive trend is Xenical. The drug blocks the absorption of approximately 30% of dietary fats. However, the downside is that with an abundance of fatty foods in the diet, you will get acquainted with a side effect, 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 loses the habit of eating harmful foods. Many nutritionists in Moscow recommend taking this drug at the initial stage in order to facilitate and speed up the process of losing weight.

Physical activity

Of course, without physical activity you will not be able to acquire a beautiful figure. However, do not fall into despair, you do not have to spend time in the gym all day long. In order to improve metabolism, even light exercise is enough. Doing morning exercises every day and a set of light exercises before dinner, you will not notice how much slimmer you become. And walking is the best way to lose weight. You don't need mucheffort, just walk back from work. This will warm up after a hard day and put your thoughts in order, as well as create a stable base for weight loss.

Be patient

The best nutritionists never tire of repeating that weight loss should not be rapid. The faster you lose weight, the faster you will gain it back. The result of the fact that you will debug your nutrition system, balance consumption and calorie expenditure, will be a slow decrease in fat reserves. Even with a large overweight, this figure should not exceed 0.5 kg per week. The closer you are to your ideal size, the slower your weight loss will be.

The most common mistakes

Nutritionists do not get tired of repeating the same postulates, but however, those who want to step on the usual rake are not decreasing. Therefore, we will once again bring together all the advice of nutritionists for weight loss. So, the first mistake of all losing weight is the restriction in food. The portions and composition of the diet are reduced. As a result, this leads to the fact that a person is constantly hungry, the body is under stress, and only food is on the mind. Doctors advise you to forget about express diets, you need to change your eating habits, change your lifestyle.

The second myth is that you shouldn't eat after 6pm. In principle, it is fair, but only for those who go to bed at 22:00. If you are an owl and fit well after midnight, then the break in food will be very large, and therefore, there is a great chance to eat something harmful. Any professional nutritionist will confirm what to eat at night.harmful, but if you arrive late from work, it is recommended to make dinner as light as possible. Replace meat with fish, exclude cereals.

Pasta, bread and potatoes are considered to be the worst enemies of the figure. However, doing without these products can sometimes seem difficult. This is far from the greatest evil. If you eat fast food and sausage, add mayonnaise, then it doesn’t matter at all whether you eat pasta. Nutritionists say that it is not necessary to give up these products. Just reschedule their appointment for the first half of the day.

The biggest blow for losing weight is the rejection of sweets. In fact, such a strict 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 it long and thoroughly.

And most importantly, any dietary advice should only be given by a professional doctor. If this nutrition system helped your friend or neighbor, then it is not a fact that it will help you. If you want to change your lifestyle and become slim once and for all, then do not experiment on 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

You need to chew your food very carefully. Count to 30 each 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 is much easier for you to stay within the boundaries of what is permitted. If you can't refuse desserts,switch to cottage cheese with berries and grated fruit.

Practice fasting days: vegetable and cottage cheese, be sure to eat fresh vegetables every day. If you can’t refuse cheese, sausage and bread, cut them into transparent slices. It is very useful to have a rice day once a week. It binds fluid and contains a lot of potassium. This allows you to cleanse the body well.

Take only the smallest plates for yourself. Be sure to drink water, at least one and a half liters a day. As a reward for endurance, you can allow yourself some sweets every day (a couple of dates, a candy). Have a fish day once a week. If you feel hungry, then dried fruits will help you. Keep dried apples or prunes with you. 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 s alt.

The most famous doctors in the capital

Choosing a real professional is not easy. Today, everyone is simply obsessed with a he althy lifestyle and a slim body, which means that the demand for doctors in this area is growing day by day. Accordingly, a large number of incompetent specialists appear who are ready to openly fool people's heads and pull money. So be sure to inquire before asking for help. Let's see which nutritionists in Moscow are worthy of your trust.

This is Lidia Ionova, nutritionist and sports doctor, medical psychologist. She uses with great successneurolinguistic programming. The cost of the consultation is 5200 rubles.

No less famous is Anatoly Volkov. This doctor takes a close look at your blood tests as well as your current diet. A nutritionist identifies foods to which the blood gives an increased reaction, much like allergens. After that, he makes a red list of products, that is, those that cannot be consumed within 3-4 months. Then a green list is developed. For example, in the morning you eat fruits and cereals, in the afternoon - cottage cheese, eggs, nuts and fish, and in the evening - baked meat. A consultation with tests will cost about 15,000 rubles.

Popular Weight Loss Clinics

In Moscow, this is the "Weight Loss Clinic" on Varshavskoye Highway. Dietitian Aleksey Kovalkov sees here. It aims to normalize metabolism in traditional, dietary ways. Strongly does not recommend taking various supplements for weight loss. The consultation will cost 5,000 rubles.

Consultation of a dietitian is also possible at the Center for Aesthetic Medicine. Well-known in the capital Margarita Koroleva works here. She recommends using fractional meals, drinking plenty of water and not overeating at night. In addition, she recommends not replacing the joys of life with food. A visit to the center turns into a real holiday, with amazing chocolate wraps and fantastic "caskets" with dietary salads and carrot-nut cutlets, which are prepared on the basis of one of the restaurants.