Sağlıklı zayıflama yöntemleri


En sağlıklı zayıflama yöntemi ne ağır diyetler ne de aşırı derecede yapılan egzersizlerdir. Vücudunuzun yararına olacak şey yiyecek ve egzersiz anlamında yavaş değişikliklerdir.

Örneğin, yıllardır egzersiz yapmamış biri bir anda kilometrelerce koşmaya veya koşu bandında tüm gücünü harcamaya çalışmamalıdır. Kendinizi çok fazla zorlamak hem güveninizin kırılmasına yol açacak hem de motivasyonunuzu düşürecektir, ayrıca kendinizi sakatlama riskiniz de yüksektir ve bu fitlik seviyenizi daha da aşağı çeker.

Aynı şey birdenbire kendini bırakan insanlar için de geçerlidir. Kalorileri büyük oranda yasaklayan ve çeşitli besin türlerinin alınmadığı diyetler, bazı besinlerin ve vitaminlerin yoksunluğundan dolayı vücudunuza zarar verebilir. Buda sağlıklı zayıflama yöntemlerine önek teşkil edecek hedeflerden uzaktır.

Peki, kilo vermek istiyorsanız ne yapmalısınız?

Enerji ihtiyaçları ve kilo kaybı

Vücudunuz enerji için besinleri kullanır. Herhangi fazla enerji ise yağ olarak depo edilir. Bu da şu anlama gelir, eğer vücudunuzun günlük aktiviteleriniz ve hücre yönetimi için ihtiyaç duyduğu enerjiden fazlasını yerseniz, kilo alırsınız.

Kilo vermek için, vücudunuzun bu yağ depolarını yok etmesini sağlamalısınız. Bunu yapmak için en etkili yöntemler şunlardır:

·         Yediğiniz kalori miktarını azaltmak

·         Aktivite seviyenizi artırmak

Bu da uzmanların kilo kaybından bahsederken diyet ve egzersizden söz etmesinin nedenidir.

sağlıklı zayıflama yöntemleri

Değişiklikleri aşama aşama yapın

Küçük değişiklikler büyük farklar yaratabilir. Bir ekstra bisküvi bir yılda 5 pound almanıza yol açar, o bisküviyi yemezseniz bir yılda o kadarını kaybedersiniz.

Ayrıca tam yağlı süt yerine yarı yağlı sütü tercih edebilir veya genel olarak daha sağlıklı bir kahvaltı hazırlayabilirsiniz.

Kilo vermek konseptine tamamen yeme alışkanlıklarınızı değiştirmek olarak bakmalısınız. Genelde kilo verme hedefleri haftalık olarak belirlenmesine rağmen, ana hedef bu verilen kiloları geri almamaktır. Bu nedenle hedefiniz aylar, yıllar hatta bir ömür boyu olmalıdır.

Aktivitelerinizi artırın

Egzersiz seviyesini artıran fakat aynı diyeti ve kalori alımını koruyan bir insan, kesinlikle kilo verecektir.

Spor salonlarından nefret etseniz de, 20 dakikalık kısa yürüyüşler gibi hafif egzersizler bile haftanın çoğu gününde yapıldığı zaman etkili olacaktır.

Her zamankinden biraz daha faza egzersiz yaptığınız her seferde, daha fazla kalori ve yağ yakmış olursunuz.

Yaptığınız aktivite miktarını artırmak için birçok yol vardır. Takım sporları, raket sporları, aerobik sınıfları, koşu, yürüme, yüzme, bisiklet gibi sporların hepsi daha fit olmanızı sağlayacaktır.

Aktivitenizi seçerken hoşlanacağınızdan ve sizin için yer açısından kolay olacağından emin olmalısınız. Böylece bunu bir rutin haline getirip tatiller ya da aile buluşmaları gibi zorunlu aralar dışında sürekli egzersize devam edebilirsiniz.

·         Hafta sonu dışarı çıkın. Arabanızı park yerinde bırakın ve mağazalara yürüyerek gidin.  Parklara, sahile veya şehir dışına piknik yapmaya gidin ve ne yiyeceğinize kendiniz karar verin.

·         Attığınız her ekstra adım yardım eder. Asansör yerine merdivenler tercih edin, veya otobüsten ineceğiniz duraktan bir durak önce inin ve yürüyün.

·         TV izlerken reklam aralarında egzersiz yapın veya oturma odasına koyacağınız bir egzersiz bisikleti ile dizilerinizi izlerken egzersiz yapmaya devam edin.

Kalori alımınızı azaltın

Eğer aşırı kiloluysanız, şu anki yeme alışkanlığınızla devam ettiğiniz sürece kilo veremezsiniz.

Vücuttaki yağı sürekli pasta, şeker veya başka yiyecekler yiyerek düşüremezsiniz. Bu arada küçük şekerler yiyemeyeceğiniz anlamına gelmez fakat bu tür yiyecekleri küçük miktarlara nasıl sınırlandırmanız gerektiğini öğrenmelisiniz.

Kilo kaybı anlamında, vücudunuzun daha az ve daha sağlıklı yemekler yiyerek vücudunuzun var olan yağ stoklarını harcamasını sağlayabilirsiniz.

Bu şok diyet (1500 kaloriden az) yapacağınız anlamına gelmez, öyle yapmak sadece güçsüzleşmek veya umutsuzluk içinde vazgeçmekle sonuçlanacaktır. Hızlı sonuç vaat eden diyetler genelde adeta bir yoyo gibi bir geri dönüş içinde kilo almaya yol açar ve bu şekilde bir döngü oluşur.

Sağlıklı ve mantıklı bir şekilde kilo vermenin bir kısa yolu yoktur.

Günde normalden 300 – 500 kalori daha az yemek haftada 2 poundluk bir kilo kaybına neden olur. İşte bu gerçekçi bir hedeftir. Yavaş görünse de, zaman ilerledikçe daha sağlıklı bir şekilde kilo verdiğinizi göreceksiniz.

Yağ, diğer besin çeşitlerine göre (protein ve karbonhidrat) en fazla kaloriyi içeren besin türüdür. Bu nedenle kilo vermeye yardımcı olacak bir diğer şey de yağlı yiyecekleri azaltıp tam tahıllı ekmek, meyve ve sebzeye yönelmektir.

·         Asitli içecekleri yerine meyve suyu için.

·         Tam yağlı süt kullanmayın.

·         Öğle yemeğinde daha az kalori alın. Örneğin, sandviçinizi kendiniz yapın ve yağ ile mayonezi kısın)

·         Çay ve kahveye şeker katmayın

·         Sevdiğiniz yiyecekleri daha ufak porsiyonlarla alın

·         Akşam yemeğinde 2. bir yemek almayın

·         Öğünler arasında şekerli bisküviler veya cipsler gibi zararlı yiyeceklerden uzak durun

·         Alkol alımını azaltın

Tüm bunlar sağlığınızı olumlu bir yönde etkileyecek zayıflama yöntemleri dir.

Son olarak, kahvaltıyı veya herhangi bir öğünü kesinlikle atlamayın. Bir öğünü atlamak o anki kalori alımınızı azaltsa da daha sonra daha aç olacaksınız.

Tatmin olmak için gerektiğinden fazla yiyecek olmanız bir yana, boşluğu doldurmak için kötü tercihler yapacaksınız. Bir gofret bir kâse mısır gevreği kadar sağlıklı değildir, doyurucu da değildir, fakat ekstra bir şeyler yeme ihtiyacını hissedeceğiniz için onu da yiyeceksiniz.

Düzensiz yeme alışkanlıkları da vücudunuzun metabolizmasını bozabilir, bu da kilo vermeyi zorlaştıran bir etmendir.

Planınızı oluşturun

Nasıl değişiklikler yapacağınıza karar verdikten sonra, onları bir yere yazın. Örneğin,

1.       Hafta

·         Egzersiz: her gün öğle yemeği saatinde 20 dakikalık yürüyüş

·         Alkol: Hafta içi yok, Cuma, Cumartesi ve Pazar ikişer kadeh şarap (Hiç içmeseniz daha iyi tabii ki)

·         Yemek: Çikolata, bisküvi hafta içi yok, meyve gibi sağlıklı çerezler, yağdan arındırılmış etler yenilecek ve kızarmış yiyeceklerle fast food yenmeyecek

Which Foods Make Your Breast Increase Bigger And Harder

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Facts About Garcinia Cambogia Good Fresh Fruit

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