Похудеть под силу каждому человеку. И, если к задаче похудения подойти комплексно и внести небольшие изменения в привычный образ жизни, то результат не заставит себя долго ждать
Похудеть под силу каждому человеку. Однако люди с избыточным весом часто используют «наследственность», как главную причину того, что они не могут похудеть или удержать достигнутый результат после похудения. Естественно, генетическая предрасположенность к полноте играет свою роль. Но, если к задаче похудения подойти комплексно и внести небольшие изменения в привычный образ жизни, то результат не заставит себя долго ждать.
1. Завтрак – обязательный прием пищи
Уже неоднократно диетологи говорили, что завтрак нельзя пропускать, а обед сделать основным приемом пищи. Тогда и на ужин тебе не захочется съесть слона. В первой половине дня отдавай предпочтение белкам и сложным углеводам (мясо курицы, рыбы, каши).
2. Полезные перекусы
Если ты не представляешь свой рабочий день без перекусов (помимо основных приемов пищи), то сделай так, чтобы твои продуктовые запасы состояли не из батончиков, шоколадок и печенья, а сухофруктов, орехов, овощей и фруктов.
3. Проголодался — попей воды
Чувство голода можно «обмануть», если выпить стакан чистой воды или зеленый чай.
4. Размер имеет значение
Некоторые специалисты утверждают, что, выбрав большую тарелку, мы положим еды меньше, чем в маленькую тарелку. Однако, лучше съесть не полную маленькую тарелку, чем неполную, но большую. Поэтому, старайся есть из посуды небольших размеров.
5. Откажись от газировки
Сладкая, газированная вода не только не утоляют жажду, но и делает свое грязное дело — то количество сахара, которое находится в сладкой воде, очень быстро запускает механизм перевода глюкозы в жир.
6. Найди замену любимым калорийным блюдам
Захотелось пиццы? Почему бы и нет. Не обязательно отказываться от любимых блюд. Но, заказывая пиццу, отдай предпочтение овощной или с морепродуктами, на тонком тесте и без двойного сыра. А любимую карбонару замени легкой овощной пастой.
7. Не сиди подолгу
Практически все работники сталкиваются с тем, что приходится часами сидеть в одном положении, а для офисных сотрудников — это привычный ежедневный процесс. Приучи себя каждый час вставать из-за рабочего места и 5-7 минут проводить в движении — этого времени будет достаточно, чтобы хорошенько размяться.
8. Кардио против лишнего веса
Кардиотренировка — самый быстрый и эффективный метод сжигания жира. Сочетание кардионагрузок и правильного питания поможет в короткие сроки добиться необходимых результатов. Лучшие виды кардио: бег, плавание, бокс, езда на велосипеде, беговая дорожка, велотренажер, орбитрек. И не забывай, что жир начинает сжигаться после 20 минут кардиотренировки.
9. Ходи пешком
На работе и дома не пользуйся лифтом — поднимайся и спускайся по лестнице. Если собираешься в ближайший магазин — откажись от транспорта и прогуляйся пешком. Больше движений — больше потерянных калорий.
10. Понижай градус
Наверняка ты знаешь, что алкоголь довольно калориен. К тому же, спиртное возбуждает аппетит. В пол-литровой бутылке пива содержится около 200 ккал, в бокале вина — около 100 ккал, в 50 гр виски или коньяка — около 150 ккал.
11. Отдыхай активно
Запланируй на выходные с друзьями поиграть в боулинг или бильярд, покататься на коньках или роликах, попробовать себя в скалолазании на скалодроме. Вариантов активного отдыха много. Главное — не остаться дома перед телевизором.
12. Преврати уборку в фитнес
Чтобы извлечь из процесса уборки максимум пользы не только для твоего жилья, но и для фигуры, распредели задачу на несколько дней: сегодня пропылесось полы, завтра — влажная уборка, послезавтра — наведи порядок в ванной комнате или кухне, и т. д. Больше калорий израсходуется, если убираться по полчаса несколько дней.
ЕЩЕ ПО ТЕМЕ
Почему занятия в тренажерном зале не всегда помогают похудеть?
Почему занятия в тренажерном зале не всегда помогают похудеть?
Частая ситуация, когда человек, посещающий тренажерный зал, сталкивается с тем, что вес стоит на месте и лишние килограммы никуда не уходят
7 действенных способов похудеть к Новому году
7 действенных способов похудеть к Новому году
Если ты планируешь во время новогодних праздников на пару недель выпасть из привычного графика тренировок, а также не отказываться от праздничных блюд, то рекомендуем тебе прямо сейчас
Фильмы ужасов помогут сбросить вес
Фильмы ужасов помогут сбросить вес
Секрет данного феномена в адреналине, который активно вырабатывается в стрессовых ситуациях и способствует сжиганию калорий
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