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Отслабване Хранене

Как да отслабнем

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окт. 12, 2018
как да отслабнем

как да отслабнемСвалянето на излишни килограми, безспорно е една от най-търсените теми през последните години. Все повече и повече става проблем за обществото, благодарение на вида на храната и заседналия начин на живот, който живеем всички. Голяма част от хората обаче, гледат на свалянето на килограми от скептична или много повърхностна гледна точка, поради редица празни обещания за бързо и лесно отслабване и липса на знания по темата. За това, тук ще споделим много от основните неща, които често се грешат или приемат прекалено буквално относно отслабването и защо то всъщност е толкова трудно, когато може да бъде доста опростено.

Какво представляват мазнините в тялото?

Мазнината е една от основните съставки в човешкото тяло. Тя може да се раздели на две групи, есенциална мазнинна тъкан и тъкан която служи за източник на енергия.
Мазнината представлява натрупана енергия от приетата храна и течности, като може да бъде от мазнини,въглехидрати и дори белтъчини.

Функции на мазнината в тялото

Есенциалната мазнина, служи за много от важните функции в тялото, при мъжете е около 3-8% разпределена в мускулите,нервната система, костния мозък и други. Като този процент се счита за минимален и не се препоръчва да се сваля под него, тъй като ако сте под нормата то тялото ви няма да има необходимите условия за нормално функциониране.
При жените от друга страна, поради специфични физиологични нужди (свързани с хормоните и други функции) процентът есенциална мазнина, които се приема за нормален  е далеч по-висок, приема се в границите на 10-14%. Като отново е разпределена във ключови места в тялото, както при мъжете но включително и бюста, бедрата, талията и др.

От друга страна, мастната тъкан, която се използва за източник на енергия, се складира в областите по тялото като: корем, седалище,бедра и тн. Тя представлява преработена енергия от приетата храна и течности, като нейната цел е да представлява източник на енергия при недостиг на приетата от тялото. Освен тази роля обаче, лекари препоръчват сравнително малък процент от общото тегло да бъде изграден и от нея, тъй като тя, освен да служи за източник на енергия, също така изгражда и слои около органите в тялото, като така ги предпазва от проблеми при резки движения.

Здравословни препоръчителни стойности на мазнини в тялото

Както вече споменахме, минималните стойности на подкожна мазнина, която е есенциална при мъжете и жените се различава, освен есенциалната обаче трябва да имаме и минимални стойности на подкожна мазнина, както вече споменахме, че и тя играе важна роля в организма. За това общият процент мазнина в тялото (препоръчително и здравословно) е както следва: Жени 20-30%;Мъже 10-25%.
Тези стойности могат да са по-различни за трениращи, тъй като те могат да поддържат по-ниски нива на мазнините, например за жените може да бъде здравословен дори и процент от рода на 15%, а при спортуващи мъже здравословният процент може да падне до 8%. С помощта на  Калкулатор за измерване на процент на подкожни мазнини, може получите приблизителния процент подкожни мазнини в тялото ви. За по-точни методи може да използвате уреди като клипер и уред за измерване на подкожните мазнини. Така може да добиете представа, какво количество килограми трябва да изгорите.

Подкожните мазнини

Защо мазнините са такъв голям проблем? Мазнините, които всички толкова силно желаят за изчистят, зависят от много фактори като: метаболизъм, ген, семейна история и др. Често подкожните мазнини се свързват и с лоша храна и поради този факт, е добре когато човек решава да отслабва да премахне и някои от вредните храни, така освен визуалната награда ще получи и по-добри хранителни навици. Но разбира се, тя може да бъде натрупана и от здравословни храни, като те играят същата роля, но доставят по-полезни съставки за тялото. Мазнините се натрупват в области като: бедрата, седалището, корема, гърдите и гърба в пространството между мускулите и кожата и поради този факт придават гладка и подпухнала форма на тялото. Мнозина се опитват да намалят мазнините, най-вече заради визуалната представа, но всъщност наднорменото тегло е и много вредно за вашето здраве. Редица проучвания показват, че наднорменото тегло, води до много заболявания и здравословни проблеми като:  диабет тип 2, високо кръвно налягане, високи нива на лошия холестерол, проблеми със съня, бързо изморяване и много други.

 

Как да отслабнем

След като вече може да направим разлика, между основните мазнини в тялото и какво всъщност са те, сега да преминем нататък по темата, а именно как да започнем с отслабването. Трябва да се обърне внимание на няколко важни неща, преди да се захванете с борбата с мазнините, освен ако не искате да удължите и затрудните процеса.

Физиологични особености

Що се отнася до човешкото тяло, много фактори сочат колко еднакви и колко различни сме в дадени области. Някой хора реагират добре към дадени субстанции, а други може да са дори алергични към тях. За това, когато говорим за отслабване е много трудно да срещнете специфични хранителни количества,упражнения и стъпки които да са универсални за всички хора. Професионалните инструктори и диетолози винаги обръщат внимание на някои или всички от тези особености : пол, възраст, тегло и др. Те могат да насочат за по-подробно изготвяне на цялостната идея на плана за атака на мазнините в тялото ви. Нека погледнем нещата така, ако сте мъж тежащ 90кг висок 180см то вашият общ план за тренировки и горене на мазнините ще е доста по-различен от жена, която тежи 54кг с ръст 158см. Ако един диетолог препоръча еднаква, като тип и количество храна и за двамата целящи сваляне на килограми, то няма как да стане, тъй като има голяма разлика в това колко енергия ще трябва на мъжа за да сваля мазнини и количеството енергия за жената. Поради тази причина, всички физиологични особености трябва да се вземат под внимание, и за това никъде няма да намерите конкретни стойности,а дори да намерите то те може да не допринесат за желания резултат. Но не се отчайвате, за това има и много помощни методи, като например, калорииният калкулатор, от него може да получите доста добра идея какво количество енергия трябва да поемате, като там се отчитат и физиологичните особености. Все пак той е ориентировъчен, тъй като освен тези особености, има и още няколко от които ще зависи до голяма степен как да процедирате.

Ниво на активност

Преди да се говори за какъвто и да е хранителен режим, освен гореспоменатите физиологични особености, трябва да се обърне внимание и на вашият метаболизъм и активност. Тъй като от тях зависи до голяма степен и как ще трябва да се храните. Трябва да прецените дали сте много/средно/малко активни. Защото нека се замислим, ако сте много физически активни то тялото ви, ще гори много повече енергия и съответно стойностите на приета храна ще се различават от тези в случай че стоите по цял ден на бюро. Нивото на активност всъщност влияе и на метаболизма ви, колкото по-активни сте толкова по-забързан метаболизъм ще имате и съответно по-голямо количество енергия ще изразходвате. Разбира се, метаболизмът не зависи само от активността, някои хора имат бавен метаболизъм, а други доста по-забързан поради генът си. Обикновено хората с бавен метаболизъм качват и свалят килограми доста по-бавно и най-често имат проблеми с излишни мазнини, а хората с бърз метаболизъм често имат проблеми с качването на килограми, поради по-високите изисквания на енергия.

Специфични нужди на тялото ви

Ако имате проблеми с каквато и да е храна или напитка, ако имате проблеми с мускули/стави/сухужилия, ако имате други подобни проблеми, трябва да се обърне внимание на тях преди да се мисли за свалянето на килограми, тренировки и хранене. Преди всичко трябва да мислите за здравето си и след това да направите необходимите за вас приобщавания към факторите, които се изискват, така че да не рискувате влошаването на състоянието си. Например може да се наложи да избягвате дадени упражнения,  или да ги изпълнявате с малки килограми и предпазливост. Същото важи и за храната, ако сте нетолерантни към лактозата, а в програмата ви пише всяка сутрин да пиете прясно мляко… то ще трябва да направите замяна с различен продукт, които да оказва благоприятно влияние за вас.

 

Първи стъпки в борбата с мазнините

Преди да започнете да правите каквато и да е промяна е добре да обмислите в няколко основни стъпки, как да процедирате при евентуални появили се проблеми. За това сега ще обсъдим някои от най-големите врагове в борбата с килограмите.

  • Обстановка – ако имате проблеми с излишните килограми, то има голяма вероятност основния причинител да е средата в която живеете. Ако сте ученик или затрупан от работа, вероятно храната, която ядете е далеч от това, от което тялото ви се нуждае. Ако искате да свалите килограми и това е една от причините при вас, то трябва да направите план как да избягвате този тип храна и как постепенно да я смените с по-здравословна. Защото при опит да смените храната, ако не обмислите добре нещата, то след няколко дни може да ви се стори много трудно да похапвате салати и други не толкова вкусни неща, докато всички около вас ядат пици или закуски.
  • Нагласа – трябва да сте готови за евентуални проблеми и затруднения в борбата с килограмите. Например може да имате натиск от страна на тялото ви, тъй като е свикнало с дадена храна и при вида и да не може да се сдържате, ще трябва да направите тези усилия или да опитате да предотвратите подобен тип проблеми, като например да смените маршрута до работа или училище за да подминете местата за подобна храна. От друга страна, може да срещнете натиск от приятели и познати, които да се опитат да ви разубедят или да се шегуват с избора ви на хранене. Отново трябва да сте подготвени за подобен тип поведение, това е напълно нормално и ако не се подготвите преди да започнете, то може да е една от основните причини поради които да се откажете.
  • Мотивация – един от най-важните елементи в борбата с излишните килограми е мотивацията. Мотивацията може да се появи от нищото и да изчезне също толкова бързо. Най-често, поради липса на прогрес и незнания, мотивацията изчезва и съответно желанието ви за борба с мазнините. Мотивацията може да помогне за много по-лесно и бързо отслабване, без излишни напрежения и ограничения. Тя най-добре се поддържа, чрез добре изготвен план и постоянен, било то и малък, прогрес. 
  • Прогрес – нереалистичните очаквания обикновено водят то бързо отказване от каквито и да е промени. Прогресът, особено при сваляне на килограми, е доста разтегливо понятие. Поради медиите, хората в днешно време имат нереалистични очаквания, за моментално сваляне на огромно количество подкожни мазнини, без никакви усилия и подбиране на храната. Това, както се надяваме сами да се досетите, са трикове за да продадат продуктите си на хората, които са отчаяни и търсят бързо и лесно решение. Обещания от рода на: свалете 10кг за 10 дни или 20кг за 30 дни са почти невъзможни, да не говорим нездравословни и дори опасни за здравето ви. Подобна промяна може да стресира много тялото ви и да навреди на здравето ви. Също така е добре да следите вашия прогрес и да се радвате на него, а не на приятелите ви , тъй като всеки е различен и може някой да сваля много по-бързо и по-лесно, това както вече споменахме зависи от много фактори.
  • Липса на знания – когато човек се захваща да прави нещо непознато, трябва да обърне внимание поне на основните нещата, за да не изпада в проблемни ситуации и да влоши здравето си или да се отчая поради липсата на прогрес. Преди да започнете да се храните безразборно и да тренирате, което обикновено става при много хора, които не търсят много информация и решават, че свалянето на килограми е лесно като във филмите, е добре да прочетете материали подобни на сегашния, за да добиете добра представа за това как трябва да действате и как да не прибягвате до грешни подходи. Разбира се може да се допидате до диетолози, да прочетете книги и други материали. Но не ви съветваме да навлизате в такъв тип промяна без да знаете какво правите.
  • Постоянство – ако търсите бърз и лесен начин да се отървете от мазнините и подхождате по този начин по време на борбата, то има голяма вероятност да се отчаяте, или дори да постигнете желаните резултати то те да са само временни. Постоянството, както мнозина елитни атлети и спортисти са го повтаряли многократно е едно от най-важните неща, особено в този тип борба, тъй като тялото ви може много бързо да свали килограмите но и много бързо да ги върне обратно в начална позиция. За това, се подгответе за дълъг период от време, но знайте, че крайният резултат ще е заслужен.

 

Начини на сваляне на килограми

Сваляне на мазнините без фитнес – много хора търсят този начин, тъй като нямат желание, време или мотивация да тренират. Свалянето на излишните килограми без фитнес е възможно и то ще зависи от количеството на приетата енергия, чрез храната. Всичко ще се сведе до това да откриете правилното количество храна или по-скоро калориите приети чрез нея, които изисква тялото ви, и да намалите тази стойност с около 200-300kcal дневно. Като използвате калорииния калкулатор, може да видите прибилизтелна стойност за отслабване според която, да се ориентирате и да опитате да целите за няколко седмици, след което ако няма почти никакъв резултат отново да намалите стойността със 200-300kcal на приетата храна за деня. На практика, ако след като въведете вашите стойности в калкулатора и получите стойност за отслабване 2300, то използвайте тази стойност за няколко седмици и вижте резултата, след което ако няма резултат може да намалите на 2000kcal, но не ви препоръчваме да намаляте рязко стойностите или да падат под 1500kcal, тъй като може да навлезете в икономичен режим. При този метод обаче, дори да постигнете резултати, тялото ви няма да бъде много стегнато, тъй като мускулите ви не са тренирани и ефектът може да не ви допадне. Освен това, липсата на физическа активност затруднява борбата с излишните килограми, тъй като забавя метаболизма и намаля доста стойностите на приета храна, поради факта, че при тренировка се горят излишни калории, които вие на горите докато седите на стола.

Сваляне на мазнините само с кардио тренировка – един от най-честите избори на много хора, пренебрегват храната и се нахвърлят на кардио тренировките. Кардио тренировките са много важни за здравето на човек, но е доказано, че с тях няма да стегнете тялото си така както биха го направили тренировки с тежести и освен това ако пренебрегнете храната, то резултатите може да са минимални или дори да липсват. Нека дадем простичък пример, ако правите кардио за около 30 мин, средно изгаряте между 150-300kcal (стойностите са приблизителни, тъй като те зависят от теглото, ръста и интензивността на бягането) този труден половин час, може да бъде направо заличен с една 60гр вафла. За това преди да се нахвърляте само на кардио тренировка с надежда на невероятни резултати помислете и за другите варианти.

Сваляне на мазнините само с тежка тренировка с тежести – както при тренировката с кардио, този метод има своите положителни страни, ще имате много бързо стегнати мускули и същевременно голямо изразходване на енергия, но отново ако не съчетаете правилно храната, то може дори да не видите резултати. По същата логика, ако в дадена тежка тренировка изразходите около 400kcal то те може да бъдат много бързо възстановени чрез 2 банана или парче пица.

 

Оптимален вариант за сваляне на мазнините

Оптималният вариант за сваляне на килограми е добре подбрана храна, както здравословна така и като количество на обща енергия, съчетана с кардио тренировка и физическа тренировка. За да постигнете това, трябва да използвате калорииният калкулатор, въвеждайки данните си, ще получите относително число с калории, които да приемате през деня (там ще получите няколко стоиности, но вие трябва да вземете стойността за сваляне на килограми). След като имате това число, трябва да пригодите дневния прием на храна спрямо него за няколко седмици, като следите редовно резултата в кантара и в огледалото, ако не получавате почти никакъв резултат, както вече споменахме трябва да намалите калориите със 200-300 отново за същия период и да следите резултата. Ако получавате добри резултати разбира се продължете в този дух. Освен стойността на калориите, подберете добра храна, като използвате статията Хранене за начинаещи, там може да намерите много полезна информация как да изберете вида на храната. Обърнете също така внимание на кардио тренировката и тренировката за начинаещи. Там може да намерите повече конкретна информация за начините на подход към тях.

Ето и материалите, за повече информация:

 

 

Методи, които не работят

Гладуване – най-честата грешка на хората, които започват да свалят килограми е строгата диета. Толкова строга, че те рязко намалят приетата храна и тялото изпада в неблагоприятни условия. Както вече споменахме при подобно рязко спиране на храната, тялото може да изпадне в икономичен режим, това е режим на минимално хабене на енергия на тялото, при което свалянето на килограми може да стане много трудно или дори да няма никакъв резултат, въпреки минималните количества на храна. Храненето трябва да се намаля постепенно в съчетание с упражнения, за да се получи оптимално и здравословно сваляне на излишните килограми.

Ядене на здравословна храна, без значение количеството – здравословната храна не означава, че ще има резултати върху килограмите. Здравословната храна обикновено е храна, която допринася на тялото необходимите градивни вещества и енергия (белтъчини,полезни мазнини, въглехидрати, витамини, минерали и др). От количеството на приетата храна зависи дали ще сваляте или качвате килограми. Това, че едно парче пица може да съдържа 420kcal не означава,че ако изядете 80% сурови бадеми няма да получите същия резултат. Разбира се, ядките са здравословни, но в борбата със свалянето на килограми трябва да обръщате внимание и на kcal.

Сауна, колани и други пособия за потене – тези методи отдавна са пренебрегнати, тъй като доказана реална полза от тях не е показана. Те всъщност загряват тялото, което го кара да се охлажда чрез отделяне на много течности чрез потенето, като така създават фалшива представа за свалено тегло, свалени килограми може да видите мигновено, но те реално не са подкожни мазнини, а течностите, които се излезли от тялото ви. След добро хидратиране, кантара отново ще се върне на стартова позиция.

Спиране на мазнините – мазнините приети чрез храната, се сочеха за един от най-големите врагове в борбата с излишните килограми. Но, в последствие се оказа, че те всъщност са здравословни и дори необходими на тялото. Не всички мазнини обаче са еднакви, мазнини приети от храни като : пици, дюнери, сладки изделия и други са преработени и вредни, докато мазнини приети от храни като : фъстъци,бадеми, слънчоглед, кашу, маслини, фъстъчено масло и други, са полезни и много важни за функции в тялото като : оптимални нива на хормоните, по-добро абсорбиране на витамините и други. Поради това, не трябва да се ограничават всички мазнини от храните, а само някои, които споменахме по-горе, най-често от готовите храни. Повече за полезните и вредните мазнини може да прочетете в статията хранене за начинаещи.

 

Какви очаквания може да имам

Трудно е да се даде конкретна цифра за всеки човек, поради редица фактори и особености на всеки. Усилията в тренировките и спазването на добра хранителна диета са пряко свързано с бързината на резултата, но както с всичко – все пак не трябва да се прекалява. Мнозина диетолози и лекари сочат стойности от рода на 1-2кг свалени мазнини за месец за оптимални и не препоръчват по-бързо сваляне на килограми, тъй като рязката разлика в теглото може да навреди на здравето ви.

Съвети

  • Яжте разнообразна храна, плодове, зеленчуци, ядки и други натурални продукти. За да може тялото ви да получава необходимите му хранителни вещества.
  • Не изпадайте в крайности за тренировки, например 2 часа тренировка с мисълта, че ще свалите огромно количество килограми. Тренировките и храненето не работят така, те са редица от действия които се повтарят за да се получи желания резултат.
  • Хидратирайте се добре и не забравяйте колко важна е водата за тялото, особено при по-активните хора се изисква още повече течности.
  • Обърнете внимание на съня, често един от факторите, които оказва благоприятно или негативно влияние върху килограмите, проучвания сочат че при недостъг на сън тялото е склонно да напълнява по-лесно. За това отделяйте поне 8 часа за сън.
  • Слушайте съвети от близки и познати, които се борят с килограмите, но подхождайте с внимание и предпазливост, използвайте доказани източници и проверете информацията, преди да започнете да правите необмислени действия.
  • Гледайте филми за тренировки и промени, тя спомагат много за мотивация, НО не подръжавайте на техните тренировки или хранителни навици, не забравяйте, че все пак това е филм и много от нещата могат да бъдат преувеличени.
  • Имайте търпение, борбата с мазнините е дълга и трябва да се въоражите с търпение, очакването на бързи резултати може много бързо да ви откаже от каквито и да е промени.
  • Изградете си здравословни навици: 8 часа сън, без излишни готови храни, добра хидратация, ако не спортувате поне се разхождайте – може да си вземете домашен любимец, ако е куче ще имате гарантирани 2 излизания на ден за малка разходка.

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