Rozhodli jste se, že zhubnete za měsíc? Zapomeňte na diety slibující rychlý úbytek. Místo toho se raději zaměřte na pravidelný pohyb a hlavně na kvalitní jídelníček plný zdravých potravin. Pár tipů na jednodušší a příjemnější hubnutí.
Nejde o to být hubený ale shodit pár kilo. Lépe se bude chodit, dýchat, ulevíte kloubům, páteři, srdci. Nejzdravější a nejšťastnější jsou prý lidé s mírnou nadváhou….
Kolik se dá shodit za měsíc?
Spousta lidí si řekne, že za měsíc zhubne třeba 5, 10 nebo i 20 kil. Pokud to s hubnutím myslíte vážně, podobné cíle si nedávejte. Kolik zhubnete za měsíc, záleží totiž na tom, jakou máte nadváhu a jak moc máte zpomalený metabolismus. Ideální je hubnout půl kila za týden.
Trend jednostranných diet už je každopádně dávno passé. Stejně jako „vychytávky“ z devadesátých let typu tukožroutské polévky, ketodiety a podobně. I krabičková dieta může fungovat, pokud jste odhodlaní si ji objednávat až do konce života.
Co je „in“ právě teď? Nedržet žádnou dietu, protože ty jsou vždycky dočasné. Stačí jen trochu změnit životní styl.
Proč rychlá dieta nefunguje?
Neexistuje žádná rychlá dieta, ani do plavek, ani na dovolenou, ani na svatbu, ani na nic jiného. Každá dieta omezuje nějakou složku potravy, která tělu dříve nebo později začne chybět a tělo to dá dříve nebo později nějakým způsobem vědět, nejčastěji únavou, podrážděností, hladem atd. Člověk musí přemýšlet, čím co nahradí a doplní. Doba zkrátka pokročila. Dnes už se nehledají krátkodobá řešení, rychlá lepení problému. V dnešní době bychom se na problémy měli dívat s nadhledem, z komplexního hlediska.
Hubnutí na měsíc, Váš nový start
Takže pokud jste si předepsali měsíc hubnutí, pojměte to raději tak, že za tuto dobu se naučíte nové návyky a už si je necháte. Jak s takovou proměnou začít? „Určitě v hlavě. Jestli se těšíte na to, jak po skončení diety zase ,vyfutrujete‘ KFC, nebo dáte o víkendu 4 kousky u Sajdlů, ani nezačínejte. Váha bude ještě vyšší, než když jste začali. Přijměte to jako nový, zdravý životní styl bez omezení a berte to jako službu tělu a sobě saménu.
Nejdřív ze všeho musíte samozřejmě zjistit, v čem je chyba. A pak si také umět přiznat, že jíte moc a hýbete se málo. Jak na to? Sepište si pár dní po sobě, co jíte a pijete. Lehce pak uvidíte, které potraviny a pití máte vyškrtat, na to nemusíte být ani lékař, ani výživový poradce.
Pořádně a vydatně snídat.
Vločky, ovesnou kaši, jogurt, zakysané mléčné výrobky, ovoce, semínka lněná, jakákoliv, celozrnné pečivo, přidejte do misky mletou skořici, vanilku. Pokud nejdete na noční, tak po 19 hodině zamykat ledničku a jestli večer potřebujete v kuchyni rozsvítit, použijte raději baterku.
Omezte zejména sladkosti, přílohy a bílé pečivo, sladké minerálky.
Bílé pečivo, část porce rýže, těstovin, brambor a knedlíků nahraďte jejich celozrnnou variantou, přidejte hlavně zeleninu. Nepijte slazené nápoje, ovocné džusy – ovoce se má jíst a ne pít, rozmixováním přijde ovoce o vlákninu a je z něj cukrová energetická bomba. Pít dostatek vody, neslazených minerálek, zelený čaj, pu-erh, černý čaj, kávu.
Naopak navyšte příjem kvalitních bílkovin a zdravých tuků.
Jako vlašské ořechy, avokádo, nízkotučné mléčné výrobky, sýry, čerstvé sýry, cottage, riccota, humus, kvalitní libové maso, ryby mořské (pangas moře nikdy neviděl), luštěniny, pohanka atd. Omezte sekundárně zpracované maso a tuky jako paštiky, uzeniny, klobásy. Nekupovat štangli salámu a nejíst ji v posteli, ať si neumažete peřiny. Zajděte si do obchodu se „zdravou výživou“ a objevujte nové potraviny a ingredience. Jako olej na smažení použijte čistý řepkový, do salátů olivový.
Zároveň s tím přidejte pohyb.
Bez něho to nepůjde. Choďte pěšky, co to jde, alespoň 3x týdně 30 minut. Nemusíte se hned zapisovat do fitness center, stačí začít přemýšlet, jak nebýt líný.
Změna životního stylu
A jaké chyby jsou při změně životního stylu nejčastější? Myslete na to, že strava musí být pravidelná, pestrá a vyvážená. Všeho s mírou a téměř žádná tabu a žádné stresy. Přidejte trpělivost a váhu schovejte načas někam hluboko do skříně. Vše doplňte o pravidelný pohyb a úspěch na sebe nenechá dlouho čekat.
Alkohol a hubnutí
Alkohol je velmi kalorický, proto ho výživoví poradci v rámci zdravého životního stylu nedoporučují. Platí to i pro víno. Při redukci odborníci nedoporučují pít alkohol každý den, ani pokud jde o suché víno. Aby se člověk v redukční fázi necítil vystrnaděný z kolektivu, tak si prostě dá skleničku suchého bílého vína a současně doplní tekutiny sklenicí vody. V případě, že nechcete přibrat a není zbytí, volte bílé suché víno. Určitě ale nevynechávejte žádné jídlo. To odborníci nedoporučují ani v případě, že máte před sebou alkoholovou noc. Alkohol totiž představuje prázdné kalorie a žádné živiny.
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