Jak zhubnout bez diety – 16 jednoduchých tipů
Jestliže hledáte způsob, jak zhubnout, aniž byste se museli podrobovat přísné dietě, následující 16 tipů vám může pomoci dosáhnout vašeho cíle:
1. Snažte se jíst pomalu a na klidném místě. Dobře prezentovaná a vášnivě konzumovaná jídla často způsobují přejídání.
2. Dbáte na dostatečný pitný režim. Vypijte denně alespoň 8 sklenic vody a vyvarujte se příliš sladkým nápojům.
3. Jezte malé porce. Použijte menší talíře a vyvarujte se přejídání.
4. Jezte stabilní jídla. Zdravé jídlo, které vás dlouho udrží sytými, je lepší volbou než svačinky plné prázdných kalorií.
5. Zapojte se do fyzické aktivity. Pohyb je důležitý nejen pro zhubnutí, ale také pro celkové zdraví.
6. Snězte více vlákniny. Zelenina, ovoce a celozrnné produkty pomáhají udržet trávicí systém zdravým.
7. Vyhněte se cukru. Omezte příjem cukru a upřednostněte přirozeně sladké potraviny jako ovoce.
8. Pijte zelený čaj. Zelený čaj obsahuje látky, které podporují metabolismus a spalování tuků.
9. Vypijte také čistou zeleninovou šťávu. Pomáhá detoxikovat tělo a dodává důležité vitamíny a minerály.
10. Dejte si dostatek spánku. Nedostatek spánku může ovlivnit váš příjem potravy a metabolismus.
11. Jezte proteinové potraviny. Protein pomáhá udržovat svalovou hmotu a zvyšuje pocit sytosti.
12. Snězte méně sladkostí, pečiva a tučných potravin. Tyto potraviny mají vysoký obsah kalorií a často nejsou příliš nutričně hodnotné.
13. Stravujte se pravidelně. Zdravý jídelní režim s pravidelnými intervaly vám pomůže zlepšit metabolismus.
14. Omezte alkoholické nápoje. Obsahují mnoho kalorií a mohou zpomalovat proces spalování tuků.
15. Sledujte své porce. Mějte kontrolu nad velikostí porcí, které konzumujete.
16. Mějte reálné očekávání. Zhubnout zdravě a trvale vyžaduje čas a úsilí. Buďte trpěliví a držte se svých cílů.
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Jíst všechna chutná jídla, na která máte chuť, aniž byste museli přibrat na váze nebo dokonce na centimetru tuku, je snem každého. Bohužel však mnozí z nás budou muset dodržovat všední dietu, aby dosáhli své cílové hmotnosti. Ale už ne! Představujeme vám 16 osvědčených způsobů, jak zhubnout bez diety. Bez legrace! Jsou to nejlépe střežená tajemství hubnutí a fungují pro každého. Aniž byste článek přelétli přes prsty, implementujte je do své každodenní rutiny, abyste dosáhli efektivních výsledků.
16 snadných způsobů, jak rychle zhubnout bez diety:
Mnoho z nás se bojí názvu dieta, že? Ale proveďte některé změny ve svém životním stylu pomocí tipů uvedených v tomto článku a zhubnete i bez diety. Pojďme si projít, abychom se dozvěděli více.
1. Pijte více vody:
Pití vody nebo udržování hydratace je jedním z běžných návrhů, které mnozí z nás slyší při řešení mnoha zdravotních problémů. V ideálním případě musíte vypít tři litry vody denně, abyste zhubli. Pokud však cvičíte a hodně se potíte, musíte vypít čtyři až pět litrů vody. Když nebudete pít dostatek vody, budete více unavení a vyčerpaní, což povede k zastavení metabolismu bránícímu odbourávání tuků. Mějte proto v telefonu připomenutí, abyste si spotřebu vody hlídali (1).
2. Pijte zelený čaj:
Zelený čaj je jedním z oblíbených nápojů, které používají lidé všech věkových kategorií bez ohledu na pohlaví. Pomáhá zlepšit celkové zdraví odplavením toxinů, protože obsahuje antioxidant zvaný EGCG. Kromě toho má zelený čaj fytochemikálie zvané katechiny, které z tohoto nápoje činí motor spalování kalorií. Pokud budete pravidelně pít zelený čaj, můžete za týden spálit 400 kalorií (2).
3. Jezte více vlákniny:
Viskózní vláknina hraje zásadní roli při snižování chuti k jídlu, zpomaluje trávení (3). Konzumací potravin bohatých na vlákninu se proto budete cítit déle sytí. Kromě toho viskózní vláknina při kontaktu s vodou vytváří gel a zpomaluje proces vyprazdňování žaludku tím, že prodlužuje dobu vstřebávání živin (4). Mezi potraviny s vysokým obsahem viskózní vlákniny patří lněná semínka, pomeranče, chřest, růžičková kapusta, fazole a ovesné vločky.
4. Zařaďte do jídelníčku více zeleniny:
Místo jedné zeleniny zkuste v jídle podávat různé druhy zeleniny. Je pravděpodobnější, že budete konzumovat spoustu živin a jsou účinné pro hubnutí b mít řadu možností. Kromě toho se díky zelenině cítíte plní s menším množstvím kalorií, protože obsahuje vlákninu a vodu (5). Při přípravě této zeleniny se však vyhněte dresinkům s vysokým obsahem tuku nebo máslovým omáčkám.
5. Jezte ořechy:
Hubnutí bez diety neznamená, že se můžete nacpat nezdravým jídlem. Máme však řešení vašeho problému s občerstvením. Ořechy se počítají mezi superpotraviny, které nejenže udržují vaše tělo zdravé, protože mají vysoké množství antioxidantů. Hrst ořechů spaluje břišní tuk a pomáhá vám zhubnout, protože jsou bohatým zdrojem vlákniny, bílkovin, zdravých tuků, minerálů a vitaminů (6). Zkuste tedy zařadit ořechy do svého jídelníčku a využívejte jejich výhod.
6. Snídejte každý den:
Mnoho lidí se mylně domnívá, že vynechání snídaně je způsob, jak zhubnout, ale to zdaleka není pravda. Nejlepší by bylo, kdybyste snídani nikdy nevynechali, protože je to nejdůležitější jídlo dne. Vaše tělo potřebuje doplnit energii v průběhu celého dne, ale když snídani vynecháte, máte tendenci se přejídat ještě před obědem. Když vynecháte snídani, zpomalí se také váš metabolismus. Místo toho začněte den výživným jídlem s miskou celozrnných cereálií a nízkotučnými mléčnými výrobky.
7. Jíst polévku před jídlem:
Konzumace polévky těsně před hlavním jídlem jako předkrmu může být účinným způsobem, jak zhubnout, aniž byste museli měnit svůj jídelníček. Aby však polévková myšlenka fungovala, musíte se vyhnout krémovým polévkám a zvolit tortillovou polévku, won-ton, minestrone. Polévky si můžete připravit i doma přidáním oblíbené zeleniny.
8. Jezte pomalu:
Podle studií je pravděpodobné, že zkonzumujete méně kalorií, když strávíte čas žvýkáním jídla. Je to proto, že vašemu mozku trvá delší dobu, než přijme signál ze žaludku, kdy je jídlo hotové, když žvýkáte, což pomalu zabraňuje přejídání. Doporučuje se žvýkat přibližně 35 až 50krát na jedno sousto, což pomáhá omezit velikost porce a usnadňuje správné trávení.
9. Dávejte přednost domácímu jídlu:
Když jste na cestě za hubnutím bez diety, je klíčem k úspěchu jíst domácí jídlo místo toho, abyste šli ven. Všichni si však potřebujeme jednou za čas od vaření odpočinout. Snažte se tedy konzumovat doma připravená jídla alespoň pětkrát týdně. Můžete si předem umýt saláty, nakrájet zeleninu a použít grilovaného lososa, abyste zkrátili dobu přípravy jídla. Vytvořte vizuálně atraktivní jídlo použitím barevné zeleniny.
10. Kontrolujte velikost porcí:
Když chcete rychle zhubnout bez diety, hlídání velikosti porcí, které jíte, bude mít obrovský význam. Při tomto procesu nedržíte dietu, ale vyhýbáte se konzumaci nadbytečných potravin, protože kontrolujete své porce o 10 až 20 %. Můžete postupovat chytře tak, že si budete vybírat menší misky, u kterých budete mít pocit, že jíte vydatně, aniž byste se ochuzovali.
11. Omezte nezdravé a zpracované potraviny:
Bez ohledu na věk všichni rádi svačíme. Ale zpracované a nezdravé potraviny mají jen málo výživných látek, které vám neprospívají. Vyřaďte limonády, veškeré energetické nápoje, protože obsahují přísady a ochucovadla, které jsou nejen nezdravé, ale brání vám v hubnutí. Místo toho se snažte zařadit jako svačinu vysoce výživné a nízkokalorické potraviny, jako jsou arašídy, popcorn, ovoce, pistácie, okurka, červená řepa, mrkev atd. když chcete být štíhlí bez diety.
12. Nedělejte při jídle nic jiného:
Možná vás to přiměje k povzdechu, ale jak říkají naši starší, nedělejte během jídla nic jiného než jezte. Mnozí z nás ve svém životě vykonávají více úkolů a tento zvyk začleňujeme do každé části svého života. Sledování televize během jídla je jedním ze známých pohledů v mnoha domácnostech. Pokud tedy chcete zhubnout bez diety, začněte věnovat pozornost tomu, co jíte.
13. Získejte více vitaminu D:
Aby naše tělo zůstalo zdravé, potřebuje vstřebávat vitamin D, který je rozpustný v tucích. Tato živina zabraňuje nadměrnému vstřebávání signálních chemických látek, jako je parathormon, a pomáhá tělu udržovat minerály, jako je vápník. Kromě toho hraje vitamin D zásadní roli při vstřebávání fosforu a vápníku, udržuje váš imunitní systém zdravý a udržuje vaše kosti a zuby silné (7). Podle výzkumů však nedostatek vitaminu D vede k většímu přibírání na váze, i když v tomto ohledu je třeba provést další výzkum (8).
14. Chůze:
Chůze je jedním ze standardních řešení, která se nabízejí mnoha z nás, abychom se vypořádali s několika zdravotními problémy. Snažte se zůstat aktivní tím, že během dne budete dělat cokoli, co můžete, například chodit při telefonování, vzít svého psa na procházku a během reklam můžete pochodovat na místě. Pokud se však chystáte na procházku, začněte pomalu a pak zvyšujte počet kroků, dokud neuděláte 10 000 kroků za den. Můžete si pořídit krokoměr, abyste si mohli počítat kroky a ujistit se, že vaše tepová frekvence je v zóně spalování tuků.
15. Stoupání po schodech:
Spálení dalších 100 kalorií denně může znamenat úbytek hmotnosti o 10 kilogramů za rok, i když se vaše stravovací návyky nezmění. V závislosti na vaší hmotnosti budete moci spálit kalorie. Některé z aktivit, které vám pomohou spalovat kalorie, jsou:
- Chůze po schodech místo výtahu.
- Úklid domácnosti po dobu 30 minut.
- Lehký jogging po dobu 10 minut.
- Dvacet minut práce na trávníku.
16. 8 hodin spánku:
Když chcete zhubnout, aniž byste museli držet dietu, je nutné spát minimálně osm hodin. Je to proto, že vaše tělo léčí veškeré škody způsobené opotřebením a reguluje váš systém, zatímco spíte. Při nedostatku spánku dochází ke změně hladiny hormonů, zejména inzulínu a kortizolu. Hubnutí je při nedostatku spánku ještě náročnější, protože se spouští kortizol, který zvyšuje hladinu inzulínu.
Zhubnout můžete i bez diety, a to díky několika jednoduchým změnám životního stylu. Doufáme, že tipy uvedené v tomto článku vás povedou k hubnutí bez hladovění. Dbejte však na to, abyste nedodržovali příliš mnoho věcí najednou, zkuste to s jednou nebo dvěma a pak změny provádějte postupně. Dlouhodobého výsledku dosáhnete provedením několika jednoduchých změn.
ČASTO KLADENÉ OTÁZKY:
1. Pomáhá vedení potravinového deníku při hubnutí?
Odpověď: Vedení deníku o příjmu potravy vám pomůže napravit vaše škodlivé vzorce a uvědomit si, kolik jídla konzumujete. Umožňuje vám také dvakrát přemýšlet, než zhltnete jídlo, což vás činí zodpovědnějšími.
2. Pomáhá vám vynechání večeře po vydatném obědě zhubnout?
Odpověď: Ne! vynechávání jídla může způsobit, že se budete cítit hladovější, což může vést k přejídání. Když se snažíte zhubnout, je nutné zařadit cvičení, ale vynechání jídla by mohlo způsobit, že se budete cítit méně energičtí a cvičení se úplně vyhnete.
3. Pomáhá časté vážení jako motivace při hubnutí?
Odpověď: Vážení se alespoň jednou týdně pomáhá budovat povědomí o vaší hmotnosti, když hubnete. Odborníci se také domnívají, že kontrola hmotnosti vás také udržuje motivované.
16 jednoduchých tipů, jak zhubnout bez diety
1. Pijte dostatek vody
Přidejte si do svého denního režimu pití alespoň 8 sklenic vody.
2. Omezte konzumaci cukru
Snažte se snižovat množství cukru ve vaší stravě a vyhýbejte se sladkým nápojům.
3. Zvýšte příjem zeleniny a ovoce
Doplňte vaše jídlo o bohaté zdroje zeleniny a ovoce, které je plné živin a nízkokalorické.
4. Snězte menší porce
Raději si dejte více menších porcí jídla během dne, což může napomoci vašemu metabolismu.
5. Nesypte sůl do jídla
Omezte používání soli při přípravě jídel, aby se snížil obsah sodíku v jídlech.
6. Pravidelně cvičte
Zahrňte do svého týdenního rozvrhu pravidelnou fyzickou aktivitu jako běh, plavání nebo jógu.
7. Vyhněte se nezdravým snackům
Nahraďte nezdravé svačiny jako čipsy nebo sladkosti zdravějšími alternativami, např. oříšky nebo sezamovým tyčinkám.
8. Vyberte si celozrnné potraviny
Přidejte do své stravy celozrnné potraviny, které jsou bohatší na vlákninu a nutričně vyvážené.
9. Mějte zdravý spánek
Zajišťujte si dostatek kvalitního nočního spánku, který napomáhá udržovat vyvážený metabolismus.
10. Snižte konzumaci alkoholu
Alkoholické nápoje donucují náš organismus spalovat nejprve kalorie z alkoholu, což může brzdit spalování tuků.
11. Jezte pomalu
Dejte si dostatečný čas na jídlo a žvýkání, což pomáhá udržet si kontrolu nad příjmem potravy.
12. Zjistěte, zda jste dostatečně hydratovaní
Někdy můžeme považovat žízeň za hlad a konzumovat zbytečně kalorickou stravu. Vypi si sklenici vody a počkejte na reakci.
13. Snižte stres
Snažte se minimalizovat stresové situace, které mohou přispívat k přejídání nebo odkládání zdravých stravovacích návyků.
14. Dokumentujte si svůj jídelníček
Zapisujte si, co jíte během dne, abyste si mohli všímat svých stravovacích vzorců a proudů.
15. Mějte reálná očekávání
Pamatujte si, že hubnutí je individuální proces a nemělo by být příliš rychlé. Mějte realistické očekávání.
16. Buďte trpěliví
Prosperování a udržení správného tělesného stavu vyžaduje trpělivost a dlouhodobý závazek. Neztrácejte naději a buďte vytrvalí.
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Podívejte se, jak funguje dieta:
Díky, že jste dočetli až sem. Doufám, že se článek aspoň trošku líbil a přečtete si i některé další články na našem webu.
Kategorie – hubnutí a zdravý životní styl
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