Отслабването не е лесно.

Ако сте имали трудност при свалянето на ненужните килограми предполагам сте забелязали че не винаги е толкова лесно да изгорите нужното количество от калории.

Често тренировките които са най-ефективни за ефективни за постигане на така желания плосък корем са и доста трудни.

Въпреки всичко това има и много други малки пречки които може да ви пречат да отслабнете без дори да разбирате за тях.

Консумирате прекалено много калории

Можи и да звучи очевидно за повечето хора, но въпреки всичко има хора които все пак вярват че това не е така. Дори да избягвате бързите въглехидрати това не означава че може да се яде всичко останало във всякакви количества.

Когато говорим за калории, нещата са ясни. Една калория си е една калория. И това към което трябва да се стермим е да приемаме по-малко калории от колкото изразходваме.

Спазването на здравословен хранителен режим е важно това е част от цялото пътешествие към по-добро и здраволсовно тегло. Но дори със здравословна храна може да се прекали.

Много от хората консумират повече калории от колкото предполагат.

Един от големите проблеми които се наблюдава и е доказан с много изследвания е че хората имат склонност да подценяват количеството калории които приемат от храната която ядът. Често може да си мислите че не сте консумирали повече от 1500 калории но реалността може да бъде съвсем различна.

Въпреки че не е лесно и не винаги е подходящо за начинаещи винаги съм препоръчвал едно нещо. Лично аз смятам че е важно и се опитвам винаги да помогна хората да разберат как по-лесно могат да броят калориите които приемат.

Разбира се това не е нужно да го правите всеки ден през целия си живот. Можете да го правите няколко дена през месеца, за да можете да придобиете обща представа как се храните и на къде вървят нещата.

В едно ревю на няколко излседвания учените са стигнали до извода че хората които броят калориите които приемат успяват средно да свалят с 3.3 кг. повече от теглото си за разлика от тези които неброят калории. Как мислите, заслужава ли си?

Не само може да видите по-добри резултати от към свалени килограми, но и ще знаете много повече за храната и какво представлява тя.

Консумирането на по-малко калории не е лесно, факт. За това и хората често търсят други начини с надеждата да отркият тайни трикове. Консумирането на малко калории изисква дисциплина и постоянство.

В крайна сметка всичко хубаво се постига с труд и не идва лесно.

Не ядете достатъчно

Тук може би ще си помислите, че ви пускам противоречиви сигнали.

Но е факт много хора преминават на някакви диети и хранителни режими които съсипват техния метаболизъм. Така се стига до момента където не ядем но и не отслабваме.

Когато преминете на някоя от така наречените строги диети, скоростни диети и какво ли още не то нещата стават много сложни.

Когато намалите драстично калориите които приемате ефекта върху метаболизма е също така драстичен. Разбира се в началото най-вероятно ще видите резултати. Но метаболизмът ви образно казано ще се изключи. Освен това драстично намаляне на калории или изключване на цели хранителни групи от хранителният режим може да наруши и навреди на функциите на щитовидната жлеза.

За да избегнете тези неприятни последствия започнете с постепенно сваляне на калорийния прием. Дори 100 калории да свалите като за начало е повече от добре. Не се опитвайте да свалите 1000 калории от днес за утре.

Не консумирате достатъчно белтъчини

Белтъчините (протеинът) са може би най-важният макронутриент когато става на въпрос за сваляне на теглото.

Протеинът в храните забързва метаболизма, намалява глада и нуждата да хапвате. Това е в резултат на ефекта от протеина върху хормона Грелин и др.

Ако закусвате можете да добавите храни богати на белтъчини. Проучванията показват че хората които закусват с храни богати на белтъчини са по-малко гладни и имат по-нисък апетит.

Адекватен прием на белтъчини може да предпази от забавянето на метаболизма и йо-йо ефекта. Белтъчините са и най-добрия вариант да контролирате апетите си.

Търсите вратички или трикове

Повечето хора не напълняват за един ден. Разбира се, има и такива хора които напълняват изключително лесно.

Но напълняването е процес който отнема време.

Съответно и отслабването отнема време.

Тук идва и друг често срещан проблем.

Йо-йо ефекта.

Всички сме чували за него. Всъщност това не е нещо което се случва само на жените или мъжете. Дори не бих го нарекъл ефект, защото е нещо напълно нормално.

Ето защо.

Когато сме водили нездравословен хранителен режим и сме качили мазнини и преминем на някаква строга диета – разбира се че ще свалим килограми, защото сме ограничили приема на калории.

Но повечето хора приемат диетата за нещо временно, точно заради това и често избягвам тази дума. Предпочитам хранителен режим или начин на хранене, защото целта е не да гладувате 1 месец и после да се върнете на същото положение на което сте били преди диетата. А това става защото след тази строга диета хората се връщат на старите си навици и се хранят както преди в някои случаи дори по-лошо. Когато се храните по един и същ начин получавате един и същ резултат.

Не търсете някакви тайни начини за отслабване. Нещата често са по-простички от колкото ни се иска да повярваме.

Това което е най-добре да се направи е да се опитате да промените вашия лайфстайл. Направете здравословното хранене навик. Целта не е да се вманиачавате във всяка калория а това да ви стане част от ежедневието и е по-лесно от колкото си мислите.

Консумирането на балансирана храна богата на белтъчини, въглехидрати и мазнини е ключът към дълготрайните резултати.

Не тренирате достатъчно

Често при диети за отслабване комбинирани с липса на физически тренировки освен мазнините има и загуба на мускулна маса.

Когато искате да отслабнете е важно да поддържате мускулната си маса. Загубата на мускулна маса не е приемлив вариант нито е здравословно.

Трябва да използвате тренировките в залата, вкъщи или на площадката за запазването на мускулите си и тяхното покачване дори, ако разбира се го желаете.

Поддържането на мускулите изразходва голямо количество от енергията която тялото получава от калориите които консумирате.

Ако загубите мускулите си то тогава нужната енергия на тялото ви също спада и е възможно да преминете в калоричен излишък в резултат на това при прием на едни и същи калории.

Стремете се да не губите сила и мускулна маса. Честа грешка при жените е пропускането на физическите тренировки.

Прекалено стресирани сте

Когато сте подложени на постоянене стрес тялото ви произвежда хормона Кортизол. Кортизолът е свързан с повишаването на мазнините в тялото.

Много от хората в днешно време са подложени на постоянен стрес на тяхното работно място, вкъщи и навън. Това означава повишени нива на кортизола. Което може да саботира вашите опити да свалите теглото си и да отслабнете дори с добра диета.

Това може да навреди повече дори и на мъжете защото високите нива на кортизол са свързани с ниски нива на тестостерон.

Намерете начини да се справите със стреса. Тези начини са често строго индивидуални и могат да бъдат много различни неща.

Различни начини да се справите със стреса могат да бъдат:

  • Медитация
  • Намерете си хоби (ако все още не сте)
  • Четете повече книги
  • Воденето на дневник в който записвате нещата за които сте благодарни (много подценяван метод)
  • Намалете контактите си с хора които Ви напрягат
  • Разхождайте се сред природата по-често
  • Постарайте се да се смеете повече
  • Отдалечете се от социалните медии
  • Масаж
  • Гледайте филми които ви помагат да се отпуснете
  • Йога
  • Тренировките (разбира се)
  • Слушайте любима музика
  • Спрете да следите новините всяка вечер
  • Вземете си домашен любимец
  • Започнете доброволческа работа

Направете ги част от ежедневието си и от начинът ви на живот, точно както си миете зъбите или решите косата така трябва да се погрижете и за нивата на стреса.

Когато говорим за отслабване справянето със стреса е един от може би трите най-важни фактора.

Не спите достатъчно

Още един фактор който може да повлияе на нивата на Кортизола е сънят. Ако не спите достатъчно това води до повишаване на нивата на този хормон. Освен това ако често недоспивате инсолиновата чувствителност намалява.

И двете неща са лоши защото могат да доведат до покачване на теглото.

Дори има изследвания които свързват недоспиването с покачване на теглото.

Дори по-лошо нивата на хормона на растежа са най-високи точно през ноща в първите часове след като заспим. Той е важен не само за покачване на мускулна маса но и за отслабването и за поддържането на функциите на тялото.

Някой съвети за по-добър сън:

  • Не консумирайте кафе след 12 на обяд.
  • Поддържайте осветлението не прекалено силно особено преди сън.
  • Избягвайте използването на компютри, лаптопи и телефони или гледането на телевизия преди сън.
  • По възможност старайте се да ставате с изгрева.
  • Не тренирайте преди сън.
  • Използвайте леглото си само само по предназначение. Не работете там.
  • Премахнете електрониките, телевизори и компютри от спалнята.
  • Инвестирайте в добро и удобно легло и матрак. Една трета от живота ви преминава в леглото. От това колко е удобно зависят много неща за вас и вашето здраве. Често болките в кръста могат да бъдат предизвикани от лощ матрак.
  • Старайте се да поддържате нормална температура в спалнята. Температури между 15 и 20 градуса са най-добри за здравословен сън.

Консумирате захар за която не подозирате

Много млечни шейкове, енергийни, газирани и други напитки са богати на захар. Често заради нещо такова калорийният ни баланс може да бъде саботиран.

Често дори здравословни напитки имат голямо съдържание на захар в тях. Дори соковете често съдържат захар. Така една уж нагледно здравословна напитка приминава в други категории.

До някаде в това число спадат и някои алкохолни напитки които са с голямо съдържание на калории. Бирата, виното и др. От алкохола получаваме по 7 калории на грам, което е много. По принцип пиенето на алкохол в нормални количества не е свързано с покачването на тегло. Но по-сериозната употреба е свързана с напълняване и др.

Разбира се не са само напитките виновни тук. В прекалено много храни се добавя допълнително захар. Често дори в храни и продукти за които не бихме подозоирали че са източници на захр. Обърнете внимание на съдържанието преди да купувате нещо от супермаркета.

Не пиете достатъчно вода

Пиенето на вода и добрата хидратация могат да подпомогнат отслабването.

В едно изследване което е продължило 12 седмици хората които са пиели половин литър 30 минути хранене са успели да свалят 44% повече от колкото тези които не са пили вода.

В други изследвания е открито че пиенето на вода подобрява изгарянето на калории с 24-30% за период от 90 минути.

Не сте постоянни

Можете да следвате всички други фактори до точка но ако ви липсва постоянство няма да стигнете далеч.

Особено в днешно време когато биваме заляти от всички страни с безкрайно количество инфомрация не е лесно да бъдем добре фокусирани върху целите си.

За да имате резултати от която и да е тренировъчна програма или хранителен режим се изисква време.

Често при някои хора се наблюдава как преминават от един хранителен режим в друг. Едната седмица са на високовъглехидратна диета, а другата на високопротеинова. Някои тренират по един начин после по друг понякога правят кардио дни наред понякога изобщо го пропускат.

Загубата на тегло не е нещо невъзможно и често проблема идва от ненужно усложняване. Има доказани методи които ще ви помогнат да свалите ненужните килограми, просто трябва да бъдете постоянни.

By Admin

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