
12 tipov, ktoré vám pomôžu znížiť váhu
27. January 2019
- Neprenechajte raňajky
Vynechanie raňajok vám nepomôže schudnúť. Mohli by ste vynechať nevyhnutné živiny a môžete skončiť s občerstvením viac cez deň, pretože máte pocit, hlad. Pozrite sa na päť zdravých raňajok. - Jedzte pravidelné jedlá
Jedenie v pravidelných časoch počas dňa pomáha spáliť kalórie rýchlejšie. Znižuje tiež pokušenie na občerstvenie na potravinách s vysokým obsahom tuku a cukru. Získajte viac informácií o živej konzumácii. - Jesť veľa ovocia a zeleniny
Ovocie a zelenina majú nízky obsah kalórií a tukov a vysoký obsah vlákniny – 3 základné zložky pre úspešnú stratu hmotnosti. Obsahujú tiež množstvo vitamínov a minerálov. Prečítajte si o tom, že získate 5 dní. - Získajte viac aktívny
Byť aktívny je kľúčom k zníženiu hmotnosti a udržiavaniu to. Okrem poskytovania mnohých zdravotných prínosov môže cvičenie pomôcť spáliť nadbytočné kalórie, ktoré nemôžete zredukovať samotnou stravou. Nájdite si aktivitu, ktorá vás zaujíma a je schopná zapadnúť do vašej rutiny. - Pite veľa vody
Ľudia niekedy zamieňajú smäd s hladom. Môžete skončiť s konzumáciou extra kalórií, keď je sklenka vody naozaj to, čo potrebujete. - Jedzte potraviny s vysokým obsahom vlákniny
Potraviny obsahujúce veľa vlákniny vám pomôžu udržať si pocit plnosti, čo je ideálne pre stratu hmotnosti. Vláknina sa nachádza iba v potravinách z rastlín, ako sú ovocie a zelenina, ovos, celozrnný chlieb, hnedá ryža a cestoviny a fazuľa, hrach a šošovica. - Prečítajte si štítky s potravinami
Vedieť, ako čítať štítky s potravinami, vám môže pomôcť vybrať zdravšie možnosti. Použite informácie o kalóriách, aby ste zistili, ako konkrétne potraviny zapadajú do denného kalorického prídavku na plán na zníženie hmotnosti. Získajte viac informácií o čítaní označení potravín. - Použite menšiu dosku
Používanie menších dosiek vám môže pomôcť jesť menšie porcie. Použitím menších platní a misiek môžete postupne zvyknúť na jesť menšie porcie bez toho, aby ste hladovali. Trvá asi 20 minút, kým žalúdok oznámi mozgu, že je plný, takže jesť pomaly a prestane jesť skôr, ako sa budete cítiť plní. - Nezakazujte potraviny
Nezakazujte žiadne potraviny z plánu na zníženie telesnej hmotnosti, najmä tie, ktoré sa vám páčia. Zakazovaním potravín ich len budete ctiť. Neexistuje žiadny dôvod, prečo si nemôžete vychutnať príležitostné liečenie, pokiaľ zostanete vo svojom dennom kalorickom príspevku. - Nevystavujte nezdravé potraviny
Aby ste sa vyhli pokušeniu, snažte sa, aby ste nevystavovali nezdravé jedlá – ako čokoládu, sušienky, lupienky a sladké šumivé nápoje – doma. Namiesto toho sa rozhodnite pre zdravé občerstvenie, ako je ovocie, nesolené ryžové koláče, ovsené koláče, nesolené alebo nesladené popcorn a ovocné šťavy. - Znižte alkohol
Štandardná pohár vína môže obsahovať toľko kalórií ako čokoláda. Časom pitie príliš veľa môže ľahko prispieť k prírastku hmotnosti. Zistite viac o kalóriách v alkohole. - Naplánujte si jedlo
Pokúste sa naplánovať svoje raňajky, obed, večeru a občerstvenie na týždeň a uistite sa, že ste sa držali svojho príjmu kalórií. Môžete si pomôcť vytvoriť týždenný nákupný zoznam.
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