CrimeaPRESS reports:
World Losing Weight Day is celebrated in mid-September. This is a significant information occasion designed to attract the attention of a wide audience to the issues of a healthy lifestyle, proper, balanced diet and safe weight loss.
Rospotrebnadzor, within the framework of the Healthy Nutrition project and the national project Demography, is actively working to promote the principles of proper nutrition, reduce micronutrient deficiencies in the diet, and reduce the growth rate of obesity.
According to the results of a study conducted under the auspices of the National Medical Research Center for Endocrinology of the Russian Ministry of Health (NMRC of Endocrinology) in 2022, the proportion of obese people in Russia reached 30%, which is almost 40 million people. Moreover, in most cases, obesity develops as a result of an unhealthy, unbalanced diet. This is fraught with an increase in chronic diseases, problems with the cardiovascular system, hypertension, and diabetes. In addition, during the pandemic, it turned out that people with excess body weight are at risk for severe complications from coronavirus.
Thus, losing weight is primarily a matter of health, and not just appearance. Here are some recommendations on how to keep yourself in shape without harming your body.
1. Calculate your individual daily calorie intake. You can do this manually using one of the existing formulas, but it’s easier to use calculator on the website healthy-food.rf in the «Services» section. Just enter your data (height, weight, age and level of physical activity), and you will get the result — the daily norm of proteins, fats and carbohydrates, which you should adhere to.
In the same section, you can calculate another important quantity — body mass index. It shows how much weight corresponds to height and whether the weight is insufficient, normal or overweight.
2. Count the calories you consumed during the day. Take into account every product, right down to berries and cookies, — only then will you have real numbers. To find out how many calories a product or dish contains, use calculator on the website healthy-food.rf.
If the number of calories greatly exceeds your individual norm, you need to reduce the amount of food. However, this should be done gradually so as not to stress the body — cut the diet by about 100 kcal per week.
3. Stay physically active and move more. Go for a walk every day – at least for 30 minutes.
4. Review your menu. The diet should be varied and balanced, it should contain all food groups. It is advisable to limit the consumption of sweets, baked goods, fast food, sausages, packaged juices and sweet soda.
The website healthy-food.rf has a useful menu selection service — «Create your food diary». It will help you create a nutrition plan depending on your goal: gain weight or lose weight.
5. Stick to your diet: eat at the same time five to six times a day in small portions. The ideal routine is: breakfast, lunch, dinner and two or three snacks. The last meal should be two to three hours before bedtime.
6. Don’t get carried away with mono-diets. Remember that the exclusion of any food group can lead to a deficiency of vital substances in the body and cause the development of various diseases.
On September 15, as part of an information campaign dedicated to World Losing Weight Day, a number of materials will be published on the website healthy-food.rf on how to safely lose weight, how to create a complete and balanced diet that will help you adjust your weight. Readers can expect video interviews with leading healthcare, nutrition and dietetics experts, expert advice and personal experiences of stars, recipes for healthy and wholesome dishes for those watching their weight.
More detailed information, as well as recommendations from Rospotrebnadzor on the choice of fruits and vegetables, can be obtained on the website healthy-eating.rfas well as on our pages In contact withOdnoklassniki and Telegram channel.
source: press service of Rospotrebnadzor
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