Sağlıklı Kilo Vermek

1 Mart 2021 / Blog
Sağlıklı Kilo Vermek

Sağlıklı Kilo Vermek
Kilo verme hedefleriniz ister 5 kilo olsun ister 50’den fazla kilo vermeye çalışmayı içeriyor olsun, aynı prensipler ne kadar kilo vereceğinizi ve kilo kaybınızın ne kadar hızlı gerçekleşeceğini belirler. Aşağıdaki basit sağlıklı beslenme diyet ipuçlarını hatırlamak ve bunları uygulamaya koymak, herhangi bir özel diyet planı, kilo verme programı, fitness kitabı veya ilaç yardımı olmadan kilo vermeye neden olabilir.

Vücut ağırlığımız, besin olarak aldığımız enerji miktarı ve günümüz aktivitelerinde harcadığımız enerji miktarı ile belirlenir. Enerji kalori ile ölçülür. Metabolizma, vücutta yaşamı sürdüren tüm kimyasal süreçlerin toplamıdır. Kilonuz sabit kalırsa, bu muhtemelen günlük yaktığınız aynı miktarda kalori aldığınızın bir işaretidir. Yavaş kilo alıyorsanız, günlük aktivitelerinizde yaktığınız kalori günlük yaptığınız aktivitelerden daha fazla olduğu içindir.

Her yetişkin, her gün tükettiği yiyecek miktarını kontrol eder, bu nedenle kalori alımımız kontrol edebileceğimiz bir şeydir. Büyük ölçüde, enerji çıktımızı veya her gün yaktığımız kalori miktarını da kontrol edebiliriz. BMR olarak kısaltılmış bazal metabolizma denilen hız normal vücut fonksiyonlarının saatte yaktığı kalori miktarı anlamına gelir.

Gündelik Yaşamda Kalori İhtiyacı
Bazı insanlar için, genetik (kalıtsal) faktörler veya diğer sağlık koşulları nedeniyle, dinlenme metabolizma hızı (RMR) ortalamanın biraz üzerinde veya altında olabilir. Kilomuz, istirahatte ne kadar kalori yaktığımızı belirlemede de rol oynar – vücudunuzu mevcut durumunda tutmak için ne kadar fazla kalori gerekir, vücut ağırlığınız o kadar büyük olur. 100 kiloluk bir kişi, vücut ağırlığını korumak için 200 kilo ağırlığındaki bir kişiye göre daha az enerjiye (yiyecek) ihtiyaç duyar.

Yaşam tarzı ve çalışma alışkanlıkları, her gün kaç kalori yememiz gerektiğini kısmen belirler. Beden işçiliği yapan biri, doğal olarak bir günde hareketsiz çalışan yani masa başında oturan birinden daha fazla kalori yakacaktır. Yoğun fiziksel aktivite gerektiren işleri olmayan kişiler için egzersiz veya artan fiziksel aktivite yakılan kalori miktarını artırabilir.
Hareketsiz bir yaşam tarzı sürdüren 31-50 yaş aralığındaki bir kadının normal kilosunu koruması için ihtiyacı olan kalori miktarı 1800’dür. Aynı yaş grubundaki bir erkek ise yaklaşık 2.200 kalori ile ideal kalır. Orta düzeyde fiziksel aktiviteye katılmak (haftada üç ila beş gün egzersiz yapmak), günde yaklaşık 200 ek kalori gerektirir. Kardiyo odaklı spor programları kilo verme de ve koruma da daha fazla kalori harcamanızı sağlayabilir.

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