Domů Tělo & Zdraví Hubnutí Jak rychle zhubnout doma bez cvičení? ...

Jak rychle zhubnout doma bez cvičení? 5/5 (1)

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Jak rychle zhubnout doma bez cvičení?

Hledáte způsob, jak rychle zhubnout doma bez nutnosti cvičení? Pokud jste se rozhodli zhubnout, ale nemáte čas na pravidelné návštěvy posilovny nebo nemáte rádi cvičení, nemusíte zoufat. Existuje několik jednoduchých kroků, které vám pomohou dosáhnout vašeho cíle.

Přizpůsobte si stravu: Zdravé stravování je základem úspěšného hubnutí. Vyhněte se tučným a smaženým pokrmům a upřednostňujte čerstvé ovoce, zeleninu a celozrnné potraviny. Dbejte na dostatečný příjem vlákniny a vody pro správné trávení.

Snížte porce: Mnoho lidí automaticky jí větší porce, než je třeba. Snažte se snížit své porce jídla a jíst pomaleji. Bude vám trvat déle, než budete cítit sytost, což vám pomůže omezit přejídání.

Omezte sladkosti a nezdravé svačinky: Neznamená to, že byste neměli nikdy jíst sladkosti nebo si dopřát chuťové pochoutky, ale snažte se je omezit na minimum. Nahraďte je zdravějšími alternativami, jako jsou čerstvé ovoce nebo ořechy.

Nezapomínejte na dostatek spánku: Nedostatek spánku může mít vliv na vaši hladinu energie a chuť k jídlu. Snažte se dostat dostatek spánku každou noc, abyste udrželi své tělo v rovnováze.

S dodržováním těchto jednoduchých tipů a změnou svého životního stylu můžete dosáhnout svého cíle a zhubnout doma bez nutnosti cvičení. Buďte trpěliví a disciplinovaní, a brzy uvidíte výsledky!

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

 

Všichni jsme se jistě alespoň jednou zamysleli, zda je možné zhubnout bez cvičení. Ačkoli je cvičební rutina nezbytná pro snížení rizika duševních nebo fyzických onemocnění, pro hubnutí bez cvičení je rozhodující, co jíte. Mnoho strategií hubnutí nezahrnuje trénink, ačkoli kombinace stravy a cvičení je nejlepší. Zde je třeba dbát na to, co, kdy a jak jíte, což může napomoci zdravému hubnutí. A tak si bez dalších okolků projděte tento článek, ve kterém najdete strategie, které vám mohou pomoci zhubnout a které nezahrnují cvičení.

Hubnutí bez cvičení

 

Je možné zhubnout bez cvičení?

Neexistuje žádná záruka, že zhubnete, pokud se budete stravovat zdravě. O vaší hmotnosti rozhoduje rovnováha mezi spálenými a přijatými kaloriemi. Proto přiberete na váze, pokud sníte více kalorií, než spálíte, a zhubnete, pokud spálíte více kalorií, než přijmete. Ačkoli můžete zhubnout, když budete jíst menší množství jídla, více kalorií můžete spálit, když přidáte trochu fyzické aktivity, a ne jen držet dietu.

Spíše než pouhá dieta je důležité přidat trochu pohybu, zaměřit se na zdravé návyky a jíst více ovoce a zeleniny, které vám pomohou zůstat zdravější, i když nezhubnete.

Nejlepší způsoby, jak rychle zhubnout bez cvičení:

Zde je seznam nejlepších a nejúčinnějších způsobů, které vám pomohou rychle zhubnout bez cvičení.

1. Dobře žvýkejte a jezte pomalu:

Předpokládejme, že stále přemýšlíte, jak rychle a bezpečně zhubnout bez cvičení. V takovém případě se může zdát, že dobře žvýkat a jíst pomalu je jednoduché, ale je to velmi účinné. Podle studií pravděpodobně zkonzumujete méně kalorií, pokud strávíte čas žvýkáním jídla. Pomalé žvýkání navíc dává mozku více času na přijímání signálů z plného žaludku, což zabraňuje přejídání (1) (2). Tím se omezí velikost porce a usnadní se správné trávení. Proto se doporučuje žvýkat jídlo přibližně 35 až 50krát na jedno sousto.

Podle některých pozorovacích studií je ve srovnání s pomalejšími jedlíky u rychlých jedlíků větší pravděpodobnost, že přiberou na váze (3). Pokud si chcete zvyknout jíst pomalu, může vám pomoci počítat, kolikrát žvýkáte každé sousto.

2. Používejte malé talíře a misky:

Ve srovnání s dobou před několika desetiletími je dnes typický talíř na jídlo výraznější. Přírůstek hmotnosti u mnoha mileniálů lze přičíst tomuto trendu. V důsledku toho je používání menších talířů a misek jedním z populárních tipů, jak zhubnout bez cvičení. Obří talíř totiž způsobuje, že si do něj přidáváte více jídla. Koneckonců díky tomu vypadá porce menší (4). V neposlední řadě je rozumné podávat méně zdravé potraviny na menších a zdravější potraviny na větších talířích.

3. Jezte malé porce:

Kontrola porcí je klíčová, když chcete spalovat tuk bez cvičení přirozeně. Chcete-li pochopit význam své porce, zvažte si jídlo pomocí měrky nebo odměřte porce pomocí odměrky. Když chcete rychle zhubnout, zaměřte se na množství bílkovin o velikosti dlaně, porci zdravých olejů o velikosti palce, spoustu zeleniny a v průměru půl šálku sacharidů, i když se to u jednotlivých lidí liší.

Větší porce jsou spojovány se zvýšenou obezitou a přibýváním na váze, protože povzbuzují lidi, aby jedli více (5). Například zdvojnásobení velikosti předkrmu k večeři má za následek 30% zvýšení kalorického příjmu, jak vyplývá ze studie provedené na dospělých (6). Můžete sníst podstatně méně kalorií, když si dáte jen o něco méně.

4. Zvyšte příjem bílkovin:

Chudé bílkoviny mohou být vynikající možností, jak ztratit tuk bez cvičení. Nízkotučné bílkoviny vás zasytí, abyste zabránili rychlému hladu, a mají nízký obsah kalorií (7). Jako bonus vám konzumace stravy s vysokým obsahem bílkovin pomůže spálit více kalorií a udržuje svaly metabolicky aktivní, čímž zabraňuje jejich ztrátě. Mezi nejlepší bílkoviny, které můžete do svého jídelníčku zařadit, patří libové mleté krůtí maso, kuřecí prsa, libové kusy hovězího masa, ryby, vepřové maso, tofu a vysokoproteinové náhražky masa, jako jsou vaječné bílky, vejce, tvaroh a nízkotučný sýr.

5. Vyřaďte nezdravé potraviny:

Neexistuje jediný člověk, který by neměl rád občerstvení, bez ohledu na jeho věk. I když není možné se svačinám vyhnout úplně, vždy je možné vyhnout se nezdravým potravinám, které nemají žádnou výživovou hodnotu. Místo toho můžete místo nezdravých potravin zařadit potraviny, jako je baby mrkev, okurka, hrst arašídů nebo pistácií, popcorn, ovoce nebo okurka. Tyto potraviny jsou nejvhodnější pro lidi, kteří se snaží zhubnout, protože jsou vysoce výživné a nízkokalorické.

6. Jezte potraviny bohaté na vlákninu:

Zařazením správného množství vlákniny do jídelníčku je možné zhubnout i bez cvičení. Zelenina, ovoce, fazole a celozrnné výrobky jsou některé výživné potraviny s vysokým obsahem vlákniny. Tato nestravitelná část některých sacharidů snižuje pocit hladu a udržuje vás déle syté tím, že přidává do vaší stravy objem. Výzkumy ukazují, že přidáním další vlákniny do stravy můžete zhubnout a úspěšněji si váhu udržet.

Podle studií viskózní vláknina, jeden z typů vlákniny, snižuje příjem potravy a zvyšuje pocit sytosti, což může pomoci zhubnout (8). Viskozní vláknina při kontaktu s vodou vytváří gel, který zpomaluje vyprazdňování žaludku a prodlužuje dobu vstřebávání živin (9).

7. Pijte více vody:

Ať už si to chcete přiznat, nebo ne, mnozí z nás pijí méně vody, než by potřebovali. V ideálním případě musíte pro hubnutí vypít alespoň 3 litry vody. Pokud však cvičíte a hodně se potíte, musíte vypít 4 až 5 litrů vody. Nedostatečné pití vody může způsobit, že se budete cítit unavení, což může mít za následek přejídání, zastavení metabolismu a zabránění odbourávání tuků.

Pití vody vám může pomoci zhubnout tím, že vám pomůže méně jíst, zejména pokud to uděláte před jídlem. Podle studie provedené na dospělých osobách dochází po vypití půl litru vody po dobu asi 30 minut ke snížení pocitu hladu a snížení příjmu kalorií (10).

8. Pijte zelený čaj:

Zelený čaj je oblíbený nápoj, který může být skvělým povzbuzovačem metabolismu. Kromě toho zelený čaj pomáhá zlepšovat celkový zdravotní stav a odplavovat toxiny pomocí antioxidantu zvaného EGCG (11). Pravidelným pitím zeleného čaje můžete spálit 400 kalorií za týden.

9. Přestaňte pít sodovku:

Pokud pijete balené ovocné a zeleninové šťávy, energetické nápoje, limonády a limonády s nulovým obsahem kalorií, existuje vysoká pravděpodobnost, že kromě zdravotních rizik zabráníte hubnutí. Chuť těchto nápojů může být velmi lákavá. Přesto obsahují mnoho přídatných látek a vysoké množství rafinovaného cukru, takže jsou z dlouhodobého hlediska nebezpečné. Zařazení zdravých nápojů, jako je zelený čaj, káva nebo voda, však může být zdravou alternativou.

10. Jezte méně kalorií:

Jak již bylo zmíněno, kalorie v porovnání s kaloriemi venku jsou hlavním určujícím faktorem pro hubnutí. Pokud dokážete spálit více kalorií, než spotřebujete, máte napůl vyhráno. Budete muset zdvojnásobit un své výživy, zejména pokud chcete rychle zhubnout pouze ze stravy. Plán si můžete vytvořit tak, že si zapíšete spotřebu kalorií, která vám dá představu.

11. Nedívejte se při jídle na televizi:

Mnozí z nás se při jídle dívají na televizi, což nemusí být vhodné, protože sledování televize nebo hraní her může vést k přejídání. Dávat pozor na to, co jíte, je však zásadní pro konzumaci menšího množství kalorií. Podle přehledu 24 studií snědli lidé rozptýlení při jídle o 10 % více (12). Navíc má roztržitost během jídla významnější vliv na denní příjem. Pokud tedy nechcete zkonzumovat příliš mnoho kalorií, snažte se vyhnout sledování televize.

12. Kvalitní spánek:

Pokud jde o spuštění hubnutí, nemůžete ignorovat důležitost spánku. Když spíte, vaše tělo léčí veškeré škody způsobené opotřebením tím, že reguluje své systémy. Například i trávicí systém metabolizuje sacharidy a rozkládá tuky tím, že je usilovně čerpá, aby je zpracoval. Kromě toho může nedostatek spánku vést ke zvýšené hladině inzulinu tím, že spouští produkci kortizolu (13), čímž se proces hubnutí stává náročnějším. Proto, abyste si pomohli zhubnout, snažte se dobře vyspat.

13. Zapisujte si, co jíte:

Jedním z nejúčinnějších nástrojů, které vám pomohou zhubnout bez cvičení, je zapisování vašeho jídelníčku. Zaznamenávání toho, co jíte, do aplikace pro hubnutí, zápisníku nebo dokonce do telefonu vám může pomoci identifikovat ty drobné způsoby, kdy byste mohli něco přehánět.

Hubnutí bez cvičení je možné, pokud si vytvoříte jednoduché životní návyky, které nemají co do činění s cvičebními plány. Zhubnout můžete například zavedením jednoho nebo více tipů uvedených v tomto článku, jako je používání menších talířů, vyhýbání se jídlu před televizí a upřednostňování potravin bohatých na vlákninu a bílkoviny. Nespěchejte však a nezkoušejte všechny tyto věci najednou. Místo toho zkoušejte jednu po druhé a držte se těch, které vám vyhovují. Na závěr nám nezapomeňte dát vědět, zda vám článek pomohl!

Často kladené otázky:

1. Kolik kroků musí člověk ujít, aby spálil 500 kalorií?

Aby člověk spálil 500 kalorií, musí ujít přibližně 10000 kroků. Počet kroků se může mírně lišit v závislosti na vašem věku, tempu chůze a hmotnosti.

2. Jakému ovoci bychom se měli při hubnutí vyhnout?

V závislosti na vašem jídelníčku je nutné vyhýbat se ovoci bohatému na sacharidy s vysokým obsahem tuků. Mezi ovoce s vysokým obsahem sacharidů patří např:

  • Mango.
  • Banán.
  • Suché ovoce.
  • Mezi ovoce s vysokým obsahem tuků patří:
  • Kokosové maso.
  • Avokádo.

3. Které zelenině by se měl člověk vyhnout, když plánuje zhubnout?

Pokud plánujete zhubnout, je třeba se vyhnout sladké kukuřici, bramborám a lilku. Je to proto, že tato zelenina obsahuje mnoho kalorií a má vysoký obsah sacharidů.

dieta

Jak rychle zhubnout doma bez cvičení?

1. Upřednostňujte zdravou stravu

Abyste rychle zhubli doma bez cvičení, je důležité jíst zdravou stravu. Snažte se omezit konzumaci nezdravých potravin, jako jsou sladkosti, cukry a nezdravé tuky. Místo toho se zaměřte na příjem bílkovin, zdravých tuků a vlákniny.

2. Omezte příjem kalorií

Pro efektivní hubnutí je potřeba omezit příjem kalorií. Snažte se jíst menší porce jídel a vyhněte se přejídání. Dbejte na to, abyste získali potřebné živiny, ale snižte celkový příjem kalorií.

3. Pijte hodně vody

Pití dostatečného množství vody je klíčové pro hubnutí. Voda pomáhá detoxikovat tělo a udržovat metabolismus v chodu. Snažte se pít alespoň 8 sklenic vody denně.

4. Omezte konzumaci alkoholu

Alkohol je vysoce kalorický a nezdravý. Pokud chcete rychle hubnout, je doporučeno omezit nebo vyloučit konzumaci alkoholu.

5. Získávejte dostatek spánku

Dostatečný spánek je důležitý pro udržování zdravé hmotnosti. Snažte se spát alespoň 7-8 hodin denně, abyste udrželi vyrovnaný metabolismus a podpořili hubnutí.

[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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