Nasıl Sağlıklı Kilo Verilir?
Kilo vermek asla kolay değildir ve bunu değiştirecek hiçbir ipucu yoktur. Ancak, agresif bir şekilde kısıtlayıcı diyet planlarını izlemeye çalışırken her kaloriyi saymak veya diyetimizi tüm yiyecek gruplarından çıkarmak gibi çoğumuzun yaptığı kadar karmaşık bir süreç olması gerekmez.
Radikal veya her şeyi kapsayan bir yaklaşım benimsemek yerine, bir dizi sağlıklı alışkanlık edinmeyi ve bunları önce yeme rutininizin ayrılmaz bir parçası yapmayı deneyin. Bu alışkanlıklar yerleşmeye başladığında, kilo vermenin ve en önemlisi sağlıklı bir kiloyu korumanın sizin için doğal hale geldiğini fark edebilirsiniz.
Sizler için nasıl sağlıklı kilo verilir? Sorusunun cevaplarını araştırırken birçok ipucunu biraraya getirdik.Tüm ipuçlarını aynı anda almaya çalışmanıza gerek yok. Aslında, bunu denememenizi kesinlikle tavsiye ederiz çünkü kendinizi aşırı yüklersiniz ve motivasyonunuzu kaybedebilirsiniz. Başlayabileceğinizi düşündüğünüz birkaç tanesini seçin, sonra geri gelip yaşam tarzınıza daha fazlasını eklemeye devam edebilirsiniz.
Sağlıklı Kilo Vermenin İpuçları
1. Hayal Kurmadan Gerçekçi Başlayın
Kilo vermek zor olsa da bu yola başladığınızda bir haftada 5-10 kilo veremeyeceğinizi bunun biraz zaman alacağı konusunda kendinize gerçekçi olmanız önemlidir. Haftada 1-2 kilo hedeflemek her hafta tartının üzerinde hayal kırıklığı yaşamanızı önleyecektir.
2. Uykunuza Öncelik Verin
Uykudan mahrum kaldığınızda, grelin adı verilen açlık hormonu artar, bu da gerçekten, fizyolojik olarak daha aç hissettiğiniz anlamına gelir. Beyin fonksiyonunuz da bozulur, böylece yüksek kalorili, lezzetli yiyeceklere direnme olasılığınız azalır. Ayrıca enerji seviyeniz ve motivasyonunuz düşüyor, bu nedenle sağlıklı bir yemek hazırlamak istemeniz daha az olasıdır. İdeal olarak, gece yarısından önce uyuyun, gece yedi ila sekiz saat arasında uyuyun ve hafta sonları bile tutarlı yatma ve uyanma saatlerine bağlı kalın.
3. Porsiyon Boyutlarını Tanıyın
Porsiyon boyutlarına dikkat ediyorsanız kalori sayımına veda edebilirsiniz.Gıda ambalajında önerilen porsiyon boyutuna bakmak ve buna kıyasla ne yediğinizi görmek faydalı olabilir. Uygun bir porsiyon boyutu hakkında kabaca bir fikir edinmek için ellerinizi kullanmak da gerçekten yararlı bir araç olabilir. Bu asla % 100 doğru olmayacak, ancak doğru porsiyon boyutlarını elde etmenize yardımcı olmanın basit ve kullanışlı bir yoludur.
4. Tabağınızı Kılavuz Olarak Kullanın
Porsiyon kontrolünü biraz daha kolaylaştırmak istiyorsanız, uzmanlar küçük tabaklar kullanmayı ve ardından bu tabağı yiyecek grubuna göre bölmeyi önerir.
5. Düzenli Yemek Sizi Sağlıklı Tutar
Düzenli zamanlarda yemek yediğinizden emin olun, arada sağlıklı meyve ve sebzeli atıştırmalıklar bulun ve bol sıvı tüketin. Bu, sağlıksız yiyecekleri atıştırmanızı durdurmanıza ve gün boyunca sizi daha tok tutmanıza yardımcı olacaktır.
6. Zevk Aldığınız Bir Egzersiz Türü Bulun
Bu kritiktir. Kendinizi koşmaya veya spor salonuna gitmeye zorlarsanız ama her dakika nefret ederseniz, buna devam edemezsiniz. Ve seçtiğiniz aktiviteyi düzenli olarak yapmanın gerçekçi olduğundan emin olun.
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