Domů Tělo & Zdraví Hubnutí 7 návyků, které ničí vaše úsilí o hubnutí ...

7 návyků, které ničí vaše úsilí o hubnutí 5/5 (1)

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7 návyků, které ničí vaše úsilí o hubnutí

Hubnutí je pro mnoho lidí výzvou, ale jakási sabotáž jejich snah se skrývá v nevhodných návycích, které mohou bránit dosažení cíle. Pokud se snažíte zhubnout, je důležité se těchto návyků vyvarovat. Zde je seznam sedmi návyků, které ničí vaše úsilí o hubnutí:

  1. Nedostatek spánku: Nedostatek spánku může zvýšit vaši chuť k jídlu a snížit schopnost odolávat nezdravým pokrmům. Dostatečný spánek je klíčový pro udržení zdravého metabolismu.
  2. Přejídání se: Konzumace velkého množství jídla najednou může způsobit přebytek kalorií a přibrání na váze. Místo toho se snažte jíst menší porce častěji během dne.
  3. Konzumace nezdravých potravin: Přílišná konzumace nezdravých potravin jako jsou sladkosti, rychlé občerstvení a slazené nápoje může bránit vašemu hubnutí. Zkuste si vybrat zdravější alternativy, jako jsou čerstvé ovoce a zelenina.
  4. Pití alkoholu: Alkoholické nápoje jsou často bohaté na kalorie a mohou snížit vaši rozhodnost odolávat nezdravým pokrmům. Omezte svou konzumaci alkoholu, pokud se snažíte zhubnout.
  5. Neaktivita: Nedostatek tělesné aktivity může zpomalit váš metabolismus a ztížit spalování kalorií. Zahrňte do svého života pohyb, jako je pravidelné cvičení nebo procházky.
  6. Stres: Silný a dlouhodobý stres může vést k nadměrnému přejídání a ukládání tuku v oblasti břicha. Vyhněte se stresovým situacím a naučte se relaxační techniky, jako je jóga nebo meditace.
  7. Snídaně vynechání: Vynechání snídaně může vést k nadměrnému hladu během dne a podporovat vyšší příjem kalorií k pozdějším hodinám. Zařaďte do svého jídelníčku vyváženou snídani s dostatkem bílkovin a vlákniny.

Snažte se vyhnout těmto návykům a zaměřte se na zavedení zdravých a vyvážených stravovacích a životních návyků. Tak dosáhnete svých cílů v oblasti hubnutí efektivněji.

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

 

Když chcete zhubnout, je důležité znát správné kroky, které je třeba učinit, aby se váha pohybovala příznivým směrem. Stejně tak je nutné vědět, co ne . dělat. Někdy ani nemusíte vědět, že vás návyky, které dodržujete, vyvedly z míry, protože se vám nemusí zdát, že je na nich něco „špatného“. Proto jsme se poradili s Marissou Westovou, CPT a odbornice na výživu, zakladatelka West Kept Secreta Lisa Young, Ph.D., RDN, autorka knihy Konečně plná, konečně štíhlá, odborník na výživu se soukromou praxí a člen naší rady lékařských odborníků, který uvedl na pravou míru odhalení návyků, které ničí vaše úsilí o hubnutí.

Je zřejmé, že tělo každého člověka je jiné a jedinečné. To, co funguje u jednoho člověka, nemusí být tím nejlepším postupem pro někoho jiného. Existují však některé návyky, kterým by se měl každý za každou cenu vyhnout, pokud je cílem zbavit se nežádoucího tělesného tuku a přimět číslo na stupnici k pohybu dolů.

Neztěžujte si život! Čtěte dál a dozvíte se, co říkají odborníci o návycích, které ničí vaše úsilí o hubnutí. A až skončíte, nezapomeňte se podívat na článek Nikdy nezhubnete, pokud stále jíte těchto 11 věcí.

Zkuste být konzistentní, častá změna nepomáhá

Když dáte své cestě za hubnutím 100% odhodlání a tvrdou práci, může to být docela zklamání, když nevidíte fyzické výsledky po několika týdnech. Může to být způsobeno tím, že si „odskakujete“ na různá cvičení.

„Přeskakování z tréninku na trénink zní teoreticky skvěle, ale v konečném důsledku může být zkázou důsledného hubnutí,“ vysvětluje West. „Dobrým pravidlem je dát každému tréninkovému programu, který zkoušíte, jeden měsíc, abyste zjistili, zda dochází ke změnám a pokroku. Pokrokem nemusí být okamžité zhubnutí, může se měřit i jinak, například zvládnutím většího počtu opakování určitého pohybu nebo děláním kliků na špičkách oproti kolenům nebo rychlejším uběhnutím míle.“

Ovoce, ale jen s mírou

Příliš mnoho čehokoli není nikdy dobré – a zdravé potraviny nejsou výjimkou z pravidla! Některé zdravé potraviny mají dokonce vysoký počet kalorií, proto je klíčové kontrolovat porce.

„Ačkoli jsou mandle a avokádo zdravé superpotraviny, jsou stále kalorické, takže je možné přehnat denní kalorie, pokud nedodržujete správnou velikost porce zdravých svačinek, zejména těch, které jsou v sáčku,“ říká West. „Pokud například jíte přímo ze sáčku s chipsy (i ty nejzdravější varianty), je snadné zdvojnásobit a ztrojnásobit velikost porce, aniž byste si to uvědomili. Klientům vždy doporučuji, aby si zkontrolovali velikost porce své svačiny, pak si svačinu rozložili a nakonec sáček odložili, aby k tomu nedocházelo.“

Young souhlasí s tím, že „tuky jsou stále tuky“, a upozorňuje, že konzumace příliš velkého množství zdravých tuků je nezdravý zvyk. „Zařazení zdravých tuků do jídelníčku je nejen nezbytné, ale je to i dobrý způsob, jak do sebe dostat makronutrienty … Konzumace příliš velkého množství zdravých tuků může vést k nárůstu hmotnosti, protože tuky obsahují více kalorií na gram než bílkoviny nebo sacharidy,“ dodává.

Dlouhý správný spánek

unavená zralá žena zívající v posteli, koncept návyků, které ničí pokrok v hubnutí

Další na seznamu sedmi návyků, které ničí vaše úsilí o hubnutí, je nedostatečný odpočinek. Na kvalitním spánku byste neměli šetřit, protože pravidelný pocit únavy přímo souvisí s přibýváním na váze. „Studie prokázaly, že příliš málo spánku zvyšuje chuť na energeticky vydatné potraviny bohaté na sacharidy,“ říká West. „Spánek dává tělu dostatek času na regeneraci, šetření energie a obnovu svalů, které jste během tréninku procvičili.“

Je chytrým zvykem zkontrolovat si každé ráno, jak odpočatí se skutečně cítíte, a případně provést potřebné úpravy svého režimu.

Alkohol jen s mírou

Jistě, popíjení vína při sledování reality show je zábavné spojení, ale dejte si pozor, že alkohol vás může vyvést z míry při plnění jakéhokoli fitness cíle, na kterém pracujete. „Nerad bych byl buzerační, ale pití ovlivňuje syntézu svalových bílkovin (MPS), což snižuje možnost nabírání svalové hmoty, narušuje spánek a způsobuje dehydrataci, což vše přispívá k přibírání na váze. Když konzumujeme alkohol, vykolejíme proces přeměny tuku na energii a ten se místo toho s větší pravděpodobností uloží v našich buňkách,“ říká West.

To samozřejmě neznamená, že se musíte vzdát alkoholu za studena, ale pití s mírou je základem hry. Ve společnosti West Kept Secret propagují „rozsah alkoholu“. Pokud například obvykle pijete čtyři sklenky vína, snižte počet skleniček na dvě až tři, až příště zamíříte s přáteli do baru. „A právě tak jste snížili spotřebu alkoholu o jeden drink (volně řečeno o 100 kalorií),“ říká West. „Práce s rozsahy při konzumaci alkoholu podporuje plynulost během konzumace, zabraňuje pocitu „omezování“ a pomáhá rozvíjet zdravější vztah k alkoholu.“

Kromě toho se s každým alkoholickým nápojem, který usrknete, snažte hned poté vypít plnou sklenici vody. To pomůže odplavit toxiny a hydratovat vaše tělo.

Spočítejte si kalorie

Nůžky na stříhání žlutého papíru s

Aby se hubnutí stalo skutečností, doporučuje se stanovit denní deficit přibližně 500 kalorií. Když však vidíte, že děláte pokroky, může se toto číslo kalorického deficitu „stát obsedantním“, říká West. Nebuďte při počítání kalorií příliš přísní. Pokud tak učiníte, nedodáte tělu energii, kterou potřebuje ke správnému fungování. To může dokonce aktivovat „režim hladovění“, kdy se tuk spíše ukládá, než aby se spaloval.

„Místo toho, abyste pokračovali v omezování dalších kalorií, jednoduše přidejte těch 500 kalorií zpět do svého jídelníčku, ale vědomě se snažte, aby to byly kaloricky vydatné potraviny, které budou využity jako energie a nebudou se ukládat jako tuk,“ navrhuje West.

Bez vody to nepůjde

Stará dobrá H2O je nutná na vaší cestě za hubnutím. Pokud neudržujete své tělo správně hydratované, můžete přibírat na váze z několika důvodů, vysvětluje Young. „Prvním z nich je, že voda vám může pomoci cítit se plná, což snižuje pocit hladu,“ dodává. „Výzkum ukázal, že značný příjem vody podporuje pokles tělesné hmotnosti, tělesného tuku a indexu tělesné hmotnosti. Bylo také prokázáno, že pití dostatečného množství vody pomáhá tělu odstraňovat odpadní látky. Když tělo nemá dostatek vody a je dehydratované, ledviny zadržují tekutiny. Voda pomáhá ředit ledviny tím, že filtruje toxiny a další odpadní látky. Dehydratace a zadržování tekutin může zničit šance na zhubnutí.“

Nejezte nezdravě, i když na to máte chuť

Poslední, ale nikoliv nejhorší návyky, které ničí vaše úsilí o hubnutí? Příliš časté stolování nebo objednávání jídla s sebou. Jedná se o běžný zvyk, který má na svědomí mnoho z nás, když žonglujeme s nabitým programem, plánujeme spoustu společenských plánů s přáteli nebo se cítíme trochu líní.

„Když často večeříte venku, nemáte kontrolu nad tím, co se do vašeho jídla dostává,“ říká Young. „Neznáte každou jednotlivou ingredienci, která je použita v receptu, a rozhodně nevíte, kolik které ingredience je použito. Například k salátovému pokrmu může být podáváno grilované kuře, které bylo připraveno na nadměrném množství oleje.“ Když máte kontrolu nad ingrediencemi, které do jídla přidáváte, máte mnohem větší šanci zhubnout.

dieta

Časté otázky ohledně 7 návycích, které ničí vaše úsilí o hubnutí

Otázka 1: Jaké jsou tyto 7 návyků?

Odpověď: Tyto 7 návyků zahrnují nedostatek fyzické aktivity, nezdravou stravu, nedostatek spánku, nadměrný stres, nedostatek hydratace, přejídání se a nepředvídavé stravování.

Otázka 2: Jak nedostatek fyzické aktivity ovlivňuje úsilí o hubnutí?

Odpověď: Nedostatek fyzické aktivity může zpomalit metabolismus a vést k přírůstku tělesné hmotnosti. Pravidelná fyzická aktivita je důležitá pro spalování kalorií a udržení zdravého těla.

Otázka 3: Proč je nezdravá strava škodlivá pro hubnutí?

Odpověď: Nezdravá strava, která je bohatá na rafinované cukry, nasycené tuky a nezdravé přísady, může zpomalit metabolismus a způsobit přírůstek tělesné hmotnosti. Zdravá strava plná živin je klíčem k úspěšnému hubnutí.

Otázka 4: Jaký je vliv nedostatku spánku na snižování váhy?

Odpověď: Nedostatek spánku může ovlivnit naše hormony, které regulují hlad a sytost. To může vést k nadměrnému přejídání a potížím s hubnutím. Dostatek spánku je důležitý pro udržení zdravého těla a snižování váhy.

Otázka 5: Jaký je vliv nadměrného stresu na úsilí o hubnutí?

Odpověď: Nadměrný stres může zvýšit hladinu hormonu kortizolu, který je spojen s přírůstkem tělesné hmotnosti a ukládáním tuku v oblasti břicha. Správa stresu je důležitá součástí úspěšného hubnutí.

Otázka 6: Proč je dostatek hydratace důležitý pro hubnutí?

Odpověď: Dostatečná hydratace je klíčová pro udržení dobrého metabolismu a eliminaci odpadních látek z těla. Přiměřený příjem vody může také snížit hlad a předejít přejídání.

Otázka 7: Jak může přejídání a nepředvídavé stravování ovlivnit snižování váhy?

Odpověď: Přejídání a nepředvídavé stravování může přinášet nadměrný příjem kalorií a narušit strukturovaný jídelní plán. Je důležité plánovat jídlo, kontrolovat porce a vyhýbat se přejídání.

 

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

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