Domů Tělo & Zdraví Hubnutí 15 způsobů, jak zhubnout bez cvičení Zatím bez hodnocení.

15 způsobů, jak zhubnout bez cvičení Zatím bez hodnocení.

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15 způsobů, jak zhubnout bez cvičení

Zde je 15 účinných způsobů, jak zhubnout bez nutnosti cvičení:

  1. Striktně dodržujte zdravou a vyváženou stravu. Mějte kontrolovaný příjem kalorií a vyhýbejte se nezdravým jídlům.
  2. Pijte dostatek vody. Voda vám pomůže udržet se zdravým a nasyceným pocit.
  3. Nespěte málo ani moc. Dostatek spánku je klíčový pro udržení správného metabolismu.
  4. Snížte příjem cukru. Omezte sladkosti a nápoje s vysokým obsahem cukru.
  5. Jezte menší porce. Kontrolujte svůj jídelníček a snižte velikost porcí.
  6. Snězte více ovoce a zeleniny. Tyto potraviny jsou bohaté na vlákninu a živiny, ale mají malý obsah kalorií.
  7. Zapomeňte na rychlé občerstvení. Místo toho si připravujte jídlo doma a vyberte si kvalitní suroviny.
  8. Snězte často, ale menší porce. Místo tří hlavních jídel si dejte pět až šest menších jídel po celý den.
  9. Přidejte do jídelníčku více bílkovin. Bílkoviny vám pomohou cítit se plnější a pomohou udržet svalovou hmotu.
  10. Zapojte se do aerobních aktivit. Třeba jízda na kole, chůze nebo plavání vám pomohou spálit kalorie bez nutnosti cvičení.
  11. Omezte alkoholické nápoje. Obsahují mnoho kalorií a mohou zpomalovat váš metabolismus.
  12. Vynechejte nezdravé svačinky. Místo toho si vyberte zdravé alternativy jako ořechy nebo jogurt.
  13. Počítejte kalorie. Sledování příjmu kalorií vám pomůže udržet se na správné cestě k hubnutí.
  14. Přidejte více vlákniny do své stravy. Vláknina vám pomůže cítit se nasyceně a podporuje zdravý trávicí systém.
  15. Přemýšlejte o dlouhodobých změnách. Nejde jen o cvičení, ale o přijetí zdravých stravovacích návyků, které vydrží.

Doufáme, že vám tyto tipy pomohou dosáhnout vašich cílů a zhubnout bez nutnosti cvičení.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Chcete zhubnout, ale nemáte čas, energii nebo schopnost cvičit? Pokud ano, nejste sami. V nedávného průzkumu provedeného společností ARRIS Composites, chce letos zhubnout 65 % dospělých Američanů. A to ne o pár kilogramů. Průměrný cíl zhubnout mezi 1 000 dotázanými Američany byl 29 kilogramů. Ačkoli je však cvičení pro zdravou regulaci hmotnosti a celkovou kondici zásadní, pravidelné navštěvování posilovny není pro každého šálkem čaje. To je naprosto pochopitelné, a proto vám přinášíme 15 způsobů, jak zhubnout bez cvičení. (A ano… je možné!)

Podle The Heart Foundation, mezi hlavní důvody, proč lidé necvičí, patří únava, nedostatek času, nedostatek motivace, nemožnost dovolit si členství v posilovně, pocit, že cvičení je nudné, a stydění se cvičit před ostatními. Jak přesně tedy můžete zhubnout, když se vám nedaří sehnat energii na cvičení (nebo se vám prostě nechce)? Abychom vám pomohli odpovědět na tuto otázku, popovídali jsme si s odborníky na výživu a hubnutí, kteří se s vámi podělili o 15 praktických způsobů, jak zhubnout bez cvičení. Čtěte dál a zjistěte, jaké to jsou, a sledujte, jak se tuk z těla rozpouští.

koncept zdravých potravin, jak zhubnout bez cvičení

Není žádným tajemstvím, že strava je nedílnou součástí hubnutí. To však neznamená, že se musíte připravit o chutné jídlo nebo být ve výrazném kalorickém deficitu. Místo toho je klíčem ke zdravému hubnutí konzumace rozmanitých potravin s vysokým obsahem živin, které vás zasytí, aniž by obsahovaly kalorie navíc. Podle WebMD, můžete zdravě zhubnout, pokud budete jíst s kalorickým deficitem zhruba 500 kalorií denně.

Trista Best, RD, registrovaná dietoložka společnosti Balance One Supplements, říká Jezte to, ne tamto!, „Konzumace stravy bohaté na ovoce, zeleninu, libové bílkoviny a celozrnné výrobky vám pomůže cítit se sytí a spokojení a zároveň snížit příjem kalorií.“

Zní to až příliš jednoduše na to, aby to byla pravda, ale servírování jídla na menší talíře vám může pomoci snížit množství jídla a zlepšit vaše stravovací návyky. Například 2017 publikovaná v BMC Obesity zjistili, že menší velikost talíře vedla k lepší kontrole porcí u účastníků.

„Mnoho mých klientů to dělá ještě předtím, než změní to, co jedí, a zjistí, že jim to přirozeně pomáhá jíst méně,“ říká Melissa Mitri, RD, registrovaný dietolog s Melissa Mitri Nutrition. „To může být užitečné, pokud jste členem klubu „čistého talíře“. Pokud je pro vás těžké nesníst všechno, co máte na talíři, použitím menšího talíře můžete snížit příjem kalorií, aniž byste se cítili ochuzeni.“

Místo toho, abyste jedli při práci, sledovali YouTube nebo projížděli telefon, zvažte, zda jíst s větší pozorností, abyste měli větší šanci dosáhnout svých cílů v oblasti hubnutí. Na . Harvard T.H. Chan School of Public Health říká, že vědomé stravování zahrnuje uvědomování si emocionálních a fyzických pocitů, které při jídle zažíváte. Často také zahrnuje přípravu vlastních jídel. A podle červen 2022 přezkoumání, vědomé stravování je účinný způsob, jak podpořit pevné stravovací návyky a regulaci hmotnosti.

„Věnujte pozornost signálům hladu, jezte pomalu a vychutnávejte si každé sousto,“ říká Best. „To vám může pomoci cítit se spokojenější s menším množstvím jídla.“

Muž nalévající vodu v kuchyni

Hydratace může podpořit hubnutí několika způsoby. Pití vody může například působit jako prostředek potlačující chuť k jídlu, stimulovat metabolismus a pomáhat tělu spalovat tuky jako palivo, per Johns Hopkins University. Kromě toho, výzkum ukazuje, že vypití sklenice vody před jídlem snižuje příjem potravy při následujícím jídle.

„Váš mozek vysílá stejné signály, když máte žízeň, jako když máte hlad, takže může být snadné tyto signály zaměnit,“ vysvětluje Mitri. „Mít vždy po ruce láhev s vodou může pomoci udržet tyto pocity na uzdě a udržet vás fyzicky syté.“

Bez ohledu na váš zdravotní nebo kondiční cíl ho bez dostatečného spánku nedosáhnete. A 2022 recenze publikováno v Živiny dospěl k závěru, že spánek je pro hubnutí rozhodující. Jedna studie například zjistila, že u jedinců, kteří zažili 14denní omezení kalorií, došlo k menšímu úbytku tuku, když spali 5,5 hodiny ve srovnání s 8,5 hodinami. To je pravděpodobně způsobeno zvýšenou produkcí hormonu hladu ghrelinu při nedostatečném spánku.

„Špatný spánek může narušit hormony, které regulují hlad a pocit sytosti, což vede ke zvýšenému příjmu kalorií. Snažte se o sedm až osm hodin kvalitního spánku za noc,“ doporučuje Best.

Rčení „sejde z očí, sejde z mysli“ je správné, pokud jde o zdravé potraviny. Když máte doma nezdravé potraviny s vysokým obsahem kalorií, přidaných cukrů a nezdravých tuků, zvyšuje se pravděpodobnost, že je budete jíst. Naopak čím více zdravých potravin budete mít po ruce a snadno dostupných, tím větší je pravděpodobnost, že budete jíst zdravě a zhubnete.

„Pokud budete mít zdravé potraviny po ruce, budete je jíst častěji. Tím pádem, až budete mít příště chuť na sušenky, budete se muset protlačit kolem všech jablek a mrkve, abyste se k nim dostali, což pro vás bude větší výzvou, abyste je jedli pravidelně,“ říká Mitri.

Vaše stravovací návyky pravděpodobně utrpí, pokud jste neustále ve stresu. Zvládnutí veškerého stresu, se kterým se potýkáte, je produktivní způsob, jak zhubnout i bez cvičení. Podle 2017, stres a negativní nálady byly spojeny s přejídáním a sníženou fyzickou aktivitou – dvěma významnými rizikovými faktory pro přibývání na váze.

„Chronický stres může zvyšovat hladinu kortizolu, což může vést ke zvýšené chuti k jídlu a přibývání na váze,“ říká Best. „Cvičte techniky snižující stres, jako je meditace, hluboké dýchání nebo jóga.“

detailní záběr na salát na talíři v kuchyni

Až si příště sednete k jídlu, věnujte několik vteřin tomu, abyste se podívali na porce jídla na talíři. Tvoří zelenina alespoň polovinu jídla? Konzumace většího množství zeleniny bohaté na živiny, která má nízký obsah kalorií, vám pomůže zaplnit břicho bez všech kalorií navíc.

„Naplnění talíře zeleninou dodává uspokojivou vlákninu a zasytí vás malým počtem kalorií. Zůstává také méně místa pro potraviny s vyšším obsahem kalorií a snižuje celkový počet kalorií ve vašem jídle. Ještě lepší je jíst zeleninu jako první, a pak můžete přirozeně sníst méně těžších jídel,“ říká Mitri.

Podobně jako zmenšení velikosti talíře může i kontrola porcí pomoci podpořit zdravé hubnutí. Mnozí z nás byli vychováváni v představě, že je třeba dojíst každý kousek jídla na talíři, než jídlo dojíte, i když jste sytí. Konzumace velkých porcí a po bodu sytosti však pouze zvyšuje příjem kalorií a vede k přibývání na váze, výzkum ukazuje.

„Menší a častější jídla mohou pomoci kontrolovat hlad a snížit celkový příjem kalorií,“ říká Best.

Pokud chcete zhubnout bez cvičení, sledujte příjem potravy! Vedení potravinového deníku nebo používání aplikace pro sledování jídla vám pomůže udržet si zodpovědnost a přehled o příjmu kalorií, což napomůže hubnutí.

„Výzkumy ukazují, že ti, kteří sledují svůj příjem potravy, mají tendenci se více zodpovídat za to, že zhubnou,“ uvádí Mitri. „Jídlo můžete sledovat prostřednictvím aplikace nebo starého dobrého deníku. Sledování vám pomůže lépe si uvědomit, co a kolik jíte, a přiměje vás dvakrát se zamyslet nad určitými volbami potravin. Když víte, že si musíte zapsat tu sladkou tyčinku, je pravděpodobnější, že se sami sebe zeptáte, jestli to za to stojí.“

Většina zpracovaných potravin (např. snídaňové cereálie, tavené maso, sýry, sladké tyčinky a pečivo) má vysoký obsah kalorií, přidaného cukru, tuku a sodíku. Výzkum ukazuje, že konzumace příliš velkého množství zpracovaných potravin může způsobit přibývání na váze.

„Vysoce zpracované potraviny mají často vysoký obsah kalorií a nízký obsah živin a mohou přispívat k nárůstu hmotnosti. Místo toho se zaměřte na konzumaci celých, minimálně zpracovaných potravin,“ radí Best.

„Nastavte časovač na minimálně 20 minut při každém jídle,“ říká Mitri. „Podle výzkumů trvá minimálně 20 minut, než naše jídlo strávíme. Pokud jíte pouze pět až deset minut, je pravděpodobnější, že se budete přejídat, protože nedáte tělu dostatek času, aby rozpoznalo, že je plné. Viděl jsem, že moji klienti přirozeně jedí méně jen díky tomu, že zpomalují a nemění, co jedí.“

Kromě toho se 2014 publikovaná v časopise Journal of the Academy of Nutrition and Dietetics (Časopis Akademie výživy a dietetiky) zjistil, že pomalé jídlo u účastníků významně snižuje pocit hladu.

Říkáme ne konceptu alkoholu

Dalším skvělým způsobem, jak zhubnout bez cvičení, je omezit konzumaci alkoholu.

„Většina alkoholu je plná kalorií a cukru, což ztěžuje hubnutí,“ vysvětluje Mitri. „Alkohol nejenže obsahuje spoustu prázdných kalorií, ale může také snižovat zábrany a zvyšovat riziko přejídání a impulzivního jídla. Pokud alkohol co nejvíce omezíte a místo něj budete volit raději moktejly, půjde vám váha snáze dolů.“

Američané milují svou kávu. Podle 2022, tři ze čtyř dospělých Američanů pijí kávu denně, přičemž 49 % uvádí, že denně zkonzumují tři až pět šálků. A co víc, další studie . došla k závěru, že dvě třetiny lidí, kteří pijí kávu, si do svých každodenních šálků kávy přidávají smetanu, mléko, cukr nebo jiné přísady, které obsahují spoustu kalorií. Když to sečtete při více šálcích denně, může být váš šálek kávy plíživým zdrojem dalších kalorií. Místo toho zkuste přejít na černou kávu, abyste výrazně snížili obsah kalorií ve svém džezvu.

Je všeobecně známo, že jídla v restauracích, jídla s sebou a jídla z rychlého občerstvení obsahují velké množství kalorií. To proto, že podle BistroMD, v restauracích se často používá více soli, cukru, olejů a nezdravých tuků, než kdybyste si jídlo připravovali sami doma. Tyto další nezdravé přísady jsou spolehlivým způsobem, jak přibrat na váze. I když je tedy stravování venku pohodlné, zvažte přípravu vlastních jídel, pokud chcete zhubnout bez cvičení. Tímto způsobem můžete kontrolovat a vždy vědět, co do vašeho jídla patří, což vám pomůže dosáhnout vašich cílů v oblasti zdraví a regulace hmotnosti.

dieta

Často kladené otázky

Jak zhubnout bez cvičení?

Následujících 15 způsobů vám pomůže zhubnout i bez nutnosti pravidelného cvičení:

1. Stravování s nižším energetickým příjmem

Zkuste omezit kalorický příjem, aby váš metabolismus začal spalovat tuky.

2. Konzumace vyvážené stravy

Jezte pestrou stravu s vyšším obsahem zeleniny, ovoce a celozrnných produktů.

3. Omezte sladkosti a nezdravé svačinky

Nahraďte sladkosti a nezdravé svačinky zdravými alternativami, jako jsou ořechy nebo ovoce.

4. Pravidelná snídaně

Nikdy necvičíte na prázdný žaludek – pravidelná snídaně je důležitá pro udržení metabolismu.

5. Dostatek spánku

Dostatek kvalitního spánku pomáhá udržovat hormonální rovnováhu a kontrolu nad hmotností.

 

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

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