For years, there have been many explanations about why some people stay thin while others get fat and why it is so difficult to lose and maintain excess weight. While dietician Kübra Bal explains the periods when the tendency to gain weight increases or when weight gain is observed, she also explains what needs to be done with tips.
5-7 Years of Childhood Period
Weight The childhood period of 5-7 years, which is among the periods when intake increases, poses a danger for later ages as the number of fat cells increases. Bal, who recommends taking waist circumference measurements for children, underlines that waist circumference measurement is a good indicator of fat distribution in the body and is a measurement that defines the risk of chronic diseases. In addition, parents should carefully monitor food consumption during this period. Mother and father are responsible for the snacks taken into the house. In this sense, controlled grocery shopping should be done and unhealthy foods should not enter the house. Because whatever is found at home will be consumed. Instead of packaged ready-made foods, biscuits, wafers and chips, nuts and dried fruits should be preferred. Instead of acidic and carbonated drinks and ready-made fruit juices, healthy drinks such as fresh fruits, milk, yoghurt, ayran and kefir should be consumed. The person who prepares the main dishes (mother, assistant lady, etc.) needs to pay attention to the cooking methods and ingredients of the dishes. Fries, pastries, rice, pasta, sherbet desserts should not be made at home. Instead, vegetable dishes with olive oil and minced meat, grilled dishes, oven dishes, soup, bulgur pilaf, and light milk desserts are suitable foods. It is also an effective method to restrict pocket money at these ages to prevent buying junk food from school canteens or after-school markets. Instead of wafers, chips, chocolate, etc., hazelnuts, almonds, walnuts, dried apricots, dried dates and roasted chickpeas are healthy snacks that can be taken to school. In addition, it would be a positive step to provide the necessary motivation for children to do sports regularly. Have your child participate in a sport he likes 2-3 days a week. Apart from this, 30-40 minutes of outdoor walks with your family on weekends will be very good for physical and mental health, and will save you fat by spending an extra 300 calories. The increase in � will be prevented.
Adolescence Period
Since adolescence is a period when the tendency to grow, the body becomes fat, and emotional eating occurs due to emotional ups and downs, weight increases also occur rapidly. It can be experienced. Since the person is in the age of growth and development during this period, rapid weight gain must be stopped and the person must grow taller. For this reason, packaged products (such as chips, wafers, chocolate) and fast food (such as hamburgers, french fries, hot dogs, crispy onions) should be avoided and home-cooked meals should be preferred. Since adolescence is a period when the skeletal muscle system is established and body posture is shaped, regular sports should be done for 45 minutes 3-4 days a week. It is observed that young people who do sports are more disciplined, happier, have higher school success and have a better circle of friends. Dietitian Kübra Bal states that in a study conducted in America, 65 percent of the adolescent age group has a television in their bedroom, and the average time spent watching television is 3.5 hours a day and 20 hours a week. Since the physical activity of people living a sedentary lifestyle is at a minimum level, serious health problems such as diabetes, high blood pressure, hyperlipidemia (increase in blood fats) and obesity arise with a sedentary lifestyle.
The situation is no different in our country. Young people spend hours in front of computers and smartphones. In order to take precautions against health problems caused by inactivity, you can take forest and beach walks together, walk everywhere without having to drive or use public transportation, and have the child use stairs instead of elevators.
Births
Successive births, and therefore pregnancy and breastfeeding periods, cause women to gain weight on top of each other. Before pregnancy, the problem of excess weight should be resolved and the pregnancy should be at the ideal weight. During pregnancy, instead of eating for two, it is necessary to eat twice as carefully. Since our society is a society that loves to eat and feed, it insists on feeding high-energy foods, especially to pregnant women. Pregnant women also consume more calories than necessary due to the emotional emotions of pregnancy. They go to my home overweight. However, gaining 9-12 kilos during pregnancy is sufficient. Consuming appropriate portions of each food group (milk, meat, grains, vegetables and fruits) will be sufficient for your baby's health and development. While the breastfeeding period is an ideal period to lose pregnancy weight, the insistence of the environment and the desserts, halvahs, and compotes with too much sugar consumed to make milk add weight to the breastfeeding mother's weight. Daily 30-minute outdoor walks during breastfeeding will make it easier to lose your birth weight and will make you happier and allow you to spend quality time with your baby. Spending your pregnancy and breastfeeding periods under the supervision of a dietician will ensure that you eat more carefully and do not experience weight problems during this period.
Early Adulthood Period
Between the ages of 25 and 35, marriage usually occurs. Since it is the age at which a regular life is started together, couples can gain weight together. Especially carbohydrate foods should not be consumed after dinner. Instead of consuming too many calories together, couples should take 1-hour outdoor walks on weekends and have light dinners. For dinner, menus consisting of a light soup, grilled dishes, salad or low-fat vegetable dishes, yoghurt and brown bread are ideal. You should not consume anything after dinner.
Menopause
As women enter menopause, their weight gain increases due to the decreasing estrogen hormone. When menopause is a period of emotional fluctuations, increased pleasure eating, and consumption of carbohydrate foods, weight gain is inevitable. Since the effect of the insulin hormone secreted from the pancreas begins to decrease at this age, fluctuations in blood sugar levels cause sudden hunger crises and increase weight gain. With regular outdoor walks, you can both control your weight and increase the secretion of the happiness hormone from the brain. Eating fiber and following a low glycemic index diet makes it easier to lose weight. Consuming whole wheat bread instead of white bread, using bulgur instead of rice, consuming fresh fruit instead of fruit juices, including vegetable dishes and salads in your daily diet will increase your fiber nutrition and glycemia level of your diet. It allows you to lower the k index. Foods rich in omega 3 such as fish, walnuts and purslane should be included in the daily diet. Due to their phytoestrogen content, legumes (dry beans, green lentils, kidney beans, etc.) should be consumed 1-2 days a week.
The Period After Quitting Smoking
Smoking is a metabolic accelerator. Due to its effect, weight gain may occur when stopped. This increase also increases as turning to junk food after quitting smoking causes excessive calorie intake. With a balanced diet program and physical activity, you can both quit smoking and control your weight. Instead of snacks such as chips, wafers and biscuits, healthy snacks such as almonds, walnuts, hazelnuts, raisins and roasted chickpeas should be consumed. Especially in order to remove the harmful effects of smoking from the body, blueberries, which have antioxidant properties, should be eaten fresh or dried.
The Period After Weight Loss
After a diet period in which rapid weight loss is achieved, diet Weight gain may occur again as a result of craving for foods not consumed in due time. Moreover, you will gain more weight than you lost. Crash diets should be avoided. The weight loss process should be under the supervision of a dietitian. After the weight is lost, a protection period should be entered.
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