Domů Tělo & Zdraví Jak zhubnout za 1 měsíc doma

Jak zhubnout za 1 měsíc doma

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Hubnutí tipy – zhubněte za 1 měsíc doma

Hledáte způsoby, jak zhubnout rychle a efektivně? Pokud chcete ztratit váhu až 5 kilogramů za jeden měsíc, můžete využít těchto tipů na hubnutí, které můžete provádět přímo v pohodlí svého domova.

Udržujte vyváženou stravu bohatou na ovoce, zeleninu a celozrnné produkty. Vyhněte se nezdravým potravinám, které obsahují příliš mnoho tuku a cukru.

Zkuste zařadit do svého denního rozvrhu pravidelnou fyzickou aktivitu. Můžete chodit na procházky, běhat nebo cvičit doma pomocí cvičebních videí.

Pijte hodně vody. Voda pomáhá stimulovat metabolismus a podporuje spalování tuků. Můžete také zkoušet detoxikační nápoje s citronem nebo zeleným čajem.

Zajistěte si dostatek spánku. Nedostatek spánku může mít negativní vliv na vaše hubnutí, proto je důležité věnovat se kvalitnímu odpočinku.

Pokud se vyhnete nezdravým jídlům, budete pravidelně cvičit a dbát na dobrý spánek, zhubnutí za 1 měsíc doma je zcela reálné. Sledujte svůj pokrok a buďte trpěliví – hubnutí je proces, který vyžaduje čas a disciplínu.

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

 

Všichni chceme shodit nechtěná kila, že? Ale hubnutí v časové tísni může být skličující. Pokud vás tedy zajímá, jak zhubnout za měsíc, máme pro vás řešení právě v tomto článku. Technicky vzato budete muset spálit 3500 kalorií týdně, pokud chcete zhubnout asi 10 kilogramů za měsíc. Fyzicky to však nemusí být možné a kalorický deficit by mohl zpomalit váš metabolismus.

S tím vším, co jste řekli, co si myslíte, že byste měli udělat, abyste ztratili tyto nechtěné kilogramy za měsíc? Přečtěte si, abyste se dozvěděli více!

Jak zhubnout za jeden měsíc

 

Jak zhubnout za jeden měsíc doma přirozeně:

Zhubnout za určitou dobu, například za měsíc, může být fyzicky skličující. Pokud však budete dodržovat některé jednoduché techniky, můžete zdravě zhubnout. Představujeme vám několik nejlepších tipů, které můžete zahrnout do své každodenní rutiny.

1. Mějte velmi realistický cíl – Jak zhubnout za 1 měsíc

Všichni máme tendenci mít nastavenou mysl, když chceme zhubnout, ale víte, co je realistický cíl? Ztráta 1 až 2 liber týdně může být dlouhodobě moudrým cílem. Pomohlo by vám, kdybyste každý den spálili 500 až 1000 kalorií více, než spotřebujete, kombinací fyzické aktivity a nízkokalorické stravy, když chcete zhubnout 1 až 2 liber týdně.

Ztráta 5 % vaší současné hmotnosti může být realistickým cílem, alespoň zpočátku, v závislosti na vaší hmotnosti. I při tomto mírném snížení hmotnosti můžete snížit riziko několika chronických zdravotních problémů.

Při stanovování cílů je nezbytné myslet jak na výsledné, tak na procesní cíle. Například zhubnutí 10 kg je příkladem výsledného cíle, zatímco každodenní 30minutová chůze je cílem procesním. Klíčem k hubnutí je změna návyků, proto je nezbytné mít procesní i výsledný cíl.

2. Pijte více vody – Jak zhubnout za 1 měsíc

Pitná voda je jedním z běžných návrhů, které slyšíme na jakýkoli zdravotní problém, protože pijeme méně vody, než bychom měli. V ideálním případě musíte vypít tři litry denně, pokud chcete rychle zhubnout. Pokud však cvičíte a potíte se, musíte vypít 4 až 5 litrů vody. Pokud nepijete dostatek vody, můžete se cítit více unavení a vyčerpaní, což vám brání ve ztrátě nadbytečných kilogramů tím, že se zastaví metabolismus (1). Počítejte si proto počet vypitých sklenic nastavením připomenutí v telefonu.

3. Jíst pomalu – Jak zhubnout za 1 měsíc

Podle vědců můžete snížit spotřebu kalorií a snížit hlad tím, že budete jíst pomalu, a žvýkání jídla pomáhá řídit váhu, podle vědců (2). Lidé s obezitou a cukrovkou používají pomalé stravování jako dietní strategii (3). Doporučuje se dávat pozor na to, co jíte, a jídlo důkladně rozžvýkat, abyste ho nezkonzumovali příliš mnoho.

4. Při jídle nedělejte nic jiného – Jak zhubnout za 1 měsíc

V této generaci jsme tak zvyklí na multitasking, že máme tendenci provádět totéž během jídla. V důsledku toho je pravděpodobné, že při multitaskingu během jídla zkonzumujete více jídla a přiberete další kila. Je tedy načase vzpomenout si na rady našich starších a soustředit se na jídlo bez jakéhokoli rozptylování.

5. Počítejte přijaté kalorie – Jak zhubnout za 1 měsíc

Více kalorií ven a méně kalorií dovnitř jednoduchá mantra, kterou musíte dodržovat, abyste zhubli (4). Svůj pokrok v hubnutí můžete sledovat počítáním počtu zkonzumovaných kalorií. Chcete-li nastartovat proces hubnutí, musíte v ideálním případě během prvního týdne snížit celkový příjem kalorií o 500 kalorií. Poté se doporučuje konzumovat 1200-1500 kalorií denně v závislosti na vašem denním kalorickém výdeji.

Pokud pravidelně cvičíte, není ideální držet velmi nízkokalorickou dietu. Proto si jídlo plánujte podle intenzity a doby tréninku.

6. Nízkotučná dieta – Jak zhubnout za 1 měsíc

Když plánujete dietu, abyste zhubli za jeden měsíc, musíte konzumovat potraviny s nízkým obsahem tuků. Přestože tuky mohou být škodlivé, můžete do svého jídelníčku zařadit zdravé tuky, jako jsou nasycené tuky se středně dlouhým řetězcem, polynenasycené mastné kyseliny omega-3 a mononenasycené mastné kyseliny (5). Kromě toho budete schopni vypořádat se se zánětem spojeným s přibýváním na váze, když budete konzumovat zdravé tuky (6). Mezi potraviny, které jsou zdrojem zdravých tuků, patří:

  • Ryby jako sardinky, makrely, losos, tuňák.
  • Olej z rýžových otrub, olivový olej.
  • Arašídové máslo, slunečnicové máslo.
  • Melounová semínka, chia semínka, slunečnicová semínka, lněná semínka.
  • Vlašské ořechy, mandle, lískové ořechy, makadamové ořechy, pistácie.

7. Jezte více vlákniny ve stravě – Jak zhubnout za 1 měsíc

Vláknina hraje zásadní roli při udržování zdraví vašeho trávicího systému. Je to však dobrý sacharid, který není snadno stravitelný a vstřebatelný. Místo toho pomáhá zvyšovat rozmanitost dobrých střevních bakterií, pomáhá štěpit tuky na mastné kyseliny s obutým řetězcem a dodává stolici objem.

Kromě toho, když budete konzumovat zeleninu, ovoce a celozrnné výrobky s větším množstvím vlákniny, zvýšíte si pocit sytosti tím, že vytvoříte gelovitou vrstvu, díky níž budete efektivně hubnout (7). Konzumace potravin bohatých na vlákninu proto může snížit příjem kalorií a udržet hlad na uzdě.

8. Snižte příjem sacharidů – Jak zhubnout za 1 měsíc

Podle výzkumu je snížení příjmu sacharidů účinným způsobem, jak zhubnout, podle výzkumu (8). Proveďte některé zdravé výměny, jako je květáková rýže, cizrnová pasta místo bílé rýže a pšeničné těstoviny. Také by pomohlo, kdybyste se místo sacharidů zasytili bílkovinami a tuky. Tělo využívá uložené tuky jako palivo, protože kvůli menšímu množství sacharidů mu dochází glukóza.

Než však provedete implementace a náhrady ve svém každodenním jídelníčku, ujistěte se, že jste se poradili se svým zdravotníkem. Je nezbytné nechat si poradit od odborníka na výživu, protože nízkosacharidová dieta není vhodná pro každého.

9. Dieta s vysokým obsahem bílkovin – Jak zhubnout za 1 měsíc

Když hledáte způsob, jak zhubnout, dieta s vysokým obsahem bílkovin a nízkým obsahem sacharidů dělá zázraky. Zabraňuje opětovnému přibírání na váze a udržuje svalovou hmotu tím, že snižuje energetický příjem (9). Mezi potraviny, které jsou považovány za dobré zdroje bílkovin a které můžete zařadit do svého jídelníčku, patří:

  • Kuřecí prsa bez kůže.
  • Makrela, losos, basa, pomfret, rohu, basa, sardinka, treska jednoskvrnná.
  • Mleté krůtí maso.
  • Sýr ricotta, tvaroh.
  • Houby, tofu, kaseinová voda.
  • Čočka, sója, ledvinové boby, černé fazole, fazole garbanzo, hrách.
  • Vaječné bílky, sójové mléko.
  • Mandle, pistácie, slunečnicová semínka, lněná semínka, chia semínka.

10. Připravte si jídlo doma – Jak zhubnout za 1 měsíc

Často pozorujeme, že lidé, kteří jedí doma připravená jídla, mají tendenci přibírat málo nežádoucích kilogramů. Snažte se jíst doma připravené jídlo alespoň pět dní v týdnu, abyste se zdravě stravovali, ale jednou za čas si můžete od vaření odpočinout a udělat si cheat day. Zde je několik zkrácených jídel a tipů, kterými se můžete řídit a které vám pomohou připravit jídlo za kratší dobu:

  • Grilovaný losos.
  • Deli kuře.
  • Předkrájejte zeleninu.
  • Předem umyjte saláty.

11. Ovoce a zelenina – Jak zhubnout za 1 měsíc

Místo potravin s vysokým obsahem tuku a kalorií naplňte svůj jídelníček ovocem a zeleninou, které mohou být nejen zdravé, ale také vám pomohou přirozeně zhubnout. Každý den si dejte záležet na konzumaci alespoň tří druhů ovoce a pěti druhů zeleniny. Ovoce a zelenina obsahují přiměřené množství vlákniny, fytonutrientů, minerálů a vitaminů, které vašemu tělu poskytnou výživu a zasytí vás na delší dobu. Kromě toho můžete svůj jídelníček doplnit zařazením celozrnných obilovin, které pomáhají spalovat břišní tuk tím, že vás déle zasytí.

12. Přerušovaný půst – Jak zhubnout za 1 měsíc

Přerušovaný půst je dalším způsobem, jak ztratit tělesný tuk za 1 měsíc, a je vědecky prokázáno, že vytváří kalorický deficit (10). 16/8 přerušovaný půst je jednou z populárních metod, při které se 16 hodin postíte a osm hodin jíte jídlo. Vedle hubnutí má tento typ přerušovaného půstu mnoho dalších zdravotních výhod. Postupně z něj můžete udělat rutinu, ale začněte tím, že se budete postit jednou týdně.

13. Přestaňte jíst nezdravé potraviny – Jak zhubnout za 1 měsíc

Všichni víme, jak škodlivé mohou být nezdravé potraviny, ale přesto je bez rozmyslu chroupeme. Zpracované potraviny, jako jsou uzeniny, polotovary, mražené potraviny, jsou nezdravé, protože obsahují ochucovadla, konzervační látky a přidaný cukr. Tyto potraviny mají vysoký obsah transmastných tuků a kalorií a jen malý nebo žádný výživový obsah. Nahraďte proto nezdravé potraviny čerstvým ovocem, zeleninou a zdravými tuky, abyste zdravě zhubli.

14. Snižte příjem slazených nápojů – Jak zhubnout za 1 měsíc

Pokud chcete zhubnout za jeden měsíc doma, musíte se samozřejmě vyhnout konzumaci limonád nebo jakýchkoli sladkých nápojů. Tyto nápoje mají umělá aromata, sladidla, konzervační látky a mají vysoký obsah kalorií a cukru. Místo sladkých nápojů si raději dopřejte obyčejnou vodu, kokosovou vodu nebo detoxikační vodu.

15. Dostatek spánku – Jak zhubnout za 1 měsíc

Spolu se správnou stravou a cvičením je pro udržení zdravé hmotnosti nezbytný dostatečný spánek. Stejně jako je důležité cvičit pět hodin týdně, je důležitý i spánek a odpočinek, protože nedostatek spánku způsobuje přibývání na váze (11). Opotřebení svalů během tréninku je třeba léčit a spánek pomáhá přirozeně obnovovat svalová vlákna.

16. Hýbejte se více – Jak zhubnout za 1 měsíc

Kvůli pandemii je mnoho z nás zaseknuto na židlích před obrazovkami počítačů. Když sedíte na jednom místě po delší dobu bez jakékoli fyzické aktivity, dostáváte svalové křeče a zvyšujete pravděpodobnost hromadění tuku. Ať už tedy sedíte doma, v kanceláři nebo ve škole, jednou za čas se projděte. Každodenní 15 až 20minutovou chůzí můžete desetinásobně zlepšit svůj celkový zdravotní stav.

S minimálním úsilím tedy můžete spalovat kalorie několika málo úpravami své každodenní rutiny. Například místo výtahu choďte po schodech, co nejčastěji se protáhněte.

17. Pravidelné kardio cvičení pomáhá hubnout – Jak zhubnout za 1 měsíc

Pokud jde o hubnutí během jednoho měsíce, kardio cvičení může být velmi účinné. Podle studie můžete dosáhnout nižšího množství tělesného tuku a obvodu pasu cvičením kardio cvičení s vysokou intenzitou (12). Mezi aktivity, které můžete vyzkoušet, patří plavání, běh, aerobik, zumba, skákání přes švihadlo.

18. Silový trénink – Jak zhubnout za 1 měsíc

Kardio je sice účinné při odbourávání tuků, ale způsobuje také úbytek svalové hmoty. Pokud však chcete zabránit ztrátě svalové hmoty, musíte po dvou týdnech cvičení kardio cvičení zahájit silový trénink. Poté je nejlepší začít se silovým tréninkem dvakrát týdně, abyste si udrželi zdravé hubnutí. Trénink s odporovými pásy, trénink na TRX, posilování s činkami, cvičení s tělesnou váhou jsou některé z posilovacích cviků, které můžete vyzkoušet.

19. Odstraňte kouření a snižte spotřebu alkoholu – Jak zhubnout za 1 měsíc

Nikdo vám nebrání vypít jednu nebo dvě sklenice alkoholu nebo kouřit -příležitostně. Přesto, pokud jste příležitostným pijákem nebo kuřákem, je čas se tohoto zvyku zbavit, protože způsobuje přibývání na váze, protože alkohol je vysoce kalorický. Kromě toho se při nadměrném pití alkoholu nevstřebávají do těla správně vitamíny a minerály z potravy. Alkohol tedy může zmařit vaše úsilí, i když se stravujete zdravě.

20. Odměňte se při splnění cíle – Jak zhubnout za 1 měsíc

Kdo nemá rád pochvalu, když uděláte něco dobrého. Totéž platí, když se snažíte zhubnout. Při všech změnách životního stylu, stravy a cílů byste se měli odměnit, jakmile dosáhnete cíle. Zpočátku si můžete určit, jaká bude odměna, abyste si udrželi motivaci na cestě za zhubnutím za měsíc.

Zhubnout za měsíc může být náročný úkol. Ale dodržováním tipů uvedených v tomto článku můžete zhubnout za měsíc, zejména pokud vás čeká nadcházející událost. Pokud máte nějaké zdravotní potíže, pořiďte si jídelníček na míru konzultací s lékařem. Správným plánováním se můžete zbavit nechtěných kilogramů. Nezapomeňte nám dát vědět, zda vám článek pomohl.

ČASTO KLADENÉ OTÁZKY:

1. Jaké tuky je třeba omezit, abyste zhubli?

Odpověď: Příjem méně než 10 procent kalorií musí pocházet z nasycených tuků, protože mohou být kontraproduktivní pro hubnutí. Místo toho zařaďte potraviny, jako je olivový olej, tofu, avokádo, malé množství ořechů a studenovodní ryby, které obsahují více zdravých mononenasycených a polynenasycených tuků.

2. Pomůže vám pití vody před jídlem zhubnout?

Odpověď: Pití vody před jídlem vám umožní jíst méně, protože se budete cítit plní. Nejenže udržuje vaše tělo hydratované, ale hmotnost vody je také nižší, když ledviny přesouvají vodu v těle.

3. Pomáhá vám plánování jídla zhubnout?

Odpověď: Pokud jste spontánní člověk, jídlo není místem, které byste měli vyzkoušet. Místo toho vám pomůže důsledně zhubnout dobře vyvážený stravovací plán, který zahrnuje plánování jídel a svačin.

dieta

4. Jaké jsou nejúčinnější tipy na hubnutí za 1 měsíc?

Existuje několik účinných tipů, které vám pomohou zhubnout za 1 měsíc doma. Patří sem pravidelná fyzická aktivita, zdravá strava, dostatečný přísun vody a vyvarování se nezdravých jídel. Všem těmto aspektům byste měli věnovat dostatek pozornosti a snažit se je dodržovat.

5. Jakou roli hraje fyzická aktivita při hubnutí?

Fyzická aktivita je klíčová pro úspěšné hubnutí. Pravidelný pohyb a cvičení zvyšuje spalování kalorií, zlepšuje metabolismus a pomáhá formovat tělo. Vyberte si cvičení, které vás baví, a snažte se cvičit minimálně 30 minut denně. Můžete využít například jízdou na kole, během nebo taneční třídy.

6. Jakou roli hraje strava při hubnutí?

Strava je stejně důležitá jako fyzická aktivita při hubnutí. Snížte příjem příliš velkého množství kalorií a zvolte zdravou stravu bohatou na ovoce, zeleninu, celozrnné produkty a bílkoviny. Vyvarujte se tučným, smaženým a sladkým jídlům. Mějte menší porce a snažte se jíst pravidelněji po celý den.

7. Jaké jsou další tipy na úspěšné hubnutí za 1 měsíc?

Kromě fyzické aktivity a zdravé stravy je důležité si dávat pozor na množství spánku, které dostáváte. Nedostatek spánku může vést k náchylnosti přejídání a nižšímu metabolismu. Také se vyhněte alkoholu a snažte se minimalizovat stres, který může mít negativní vliv na vaše hubnutí.

8. Jaké jsou příznaky, že mou snahu o hubnutí za 1 měsíc doma podporuje zdravým způsobem?

Pokud hubnete zdravým způsobem, měli byste začít postupně ztrácet váhu. Hubnutí by nemělo být extrémní nebo příliš rychlé. Pokud ztrácíte 0,5-1 kg týdně, je to zcela normální a zdravé tempo hubnutí. Měli byste také cítit zlepšení ve své kondici a energii.

[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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