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Сбрасывание веса — в день по полчаса
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Сбрасывание веса — в день по полчаса

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by admin19.11.2015
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Сбрасывание веса начинается с обманчиво простой формулы, которую не оспаривают ни экзотические диеты, ни популярные книжки, ни даже врачи: чтобы похудеть, надо сжигать больше калорий, чем получаешь.

Увы, если бы все было так просто, большинство из нас не носило бы на себе лишних килограммов. Стресс, нездоровый аппетит, упадок сил, кулинарные изыски, офисные обеды, праздничные застолья и просто недостаток времени на нормальное питание — все это способствует набору веса и соответственно затрудняет его сбрасывание.

Действуя по нашему плану, вы не только будете правильно есть и ежедневно избавляться от лишних калорий, заодно укрепляя свое здоровье. Вы научитесь снимать , радоваться жизни и наслаждаться дружеским общением, что очень важно для сохранения стройной фигуры. Ирония здесь неуместна. Успешно сбросить вес и стабильно поддерживать его в нормальных рамках редко удается с помощью одной лишь диеты. Для этого необходим здоровый образ жизни. Однако начнем мы все же с двух главных диетологических советов.

Сбрасывание веса - в день по полчаса

  1. Точно знайте свои потребности

Сколько калорий в среднем вам требуется в день? Мы опросили несколько сот человек — только каждый пятый знал правильный ответ. В то же время практически каждый знал свой точный вес, а около 90% респондентов называли даже свое артериальное давление. Это многое говорит о подходе современного человека к собственному здоровью.

Если бы каждый знал, сколько ему нужно есть, большинству не пришлось бы запоминать множество разных цифр: вес, давление, , сахара и т. п. Так давайте прежде всего разберемся в ежедневных энергетических потребностях.

При сидячем образе жизни требуется примерно 28,5 ккал на 1 кг массы тела. Для женщины весом 70 кг это означает около 2000 ккал, для мужчины под 85 кг — примерно 2400 ккал.

При низкой физической активности (регулярная подвижность, но менее трех тренировок в неделю) потребности возрастают до 31 ккал/кг, т. е. соответственно до 2170 и 2635 ккал/сут для упоминавшихся выше людей.

При высокой физической активности (по 30-60 минут интенсивной нагрузки не менее трех раз в неделю) нужно еще больше — 33 ккал/кг и соответственно около 2300 и 2800 ккал/сут.

Чтобы сбрасывать по 200- 250 г в неделю (вполне реалистичная задача, даже если не особо менять свою жизнь), надо ежедневно потреблять на 250 ккал меньше. Половину этого количества можно сэкономить, если, скажем, съедать на десерт фрукт вместо мороженого или заказывать маленький гамбургер вместо большого чизбургера. Еще 125 ккал нетрудно сжечь, прогулявшись 15 минут в обеденный перерыв и столько же после ужина.

Сбрасывание веса - в день по полчаса

  1. Не считайте калории

Это занятие может свести человека с ума. Еще головоломнее считать граммы съеденных за день жиров и углеводов или скрупулезно записывать энергетическую ценность всех отправляемых в рот продуктов, как требуют многие диеты для похудения.

Вы поступите разумнее, если просто прислушаетесь к своему здравому смыслу: будете есть немного меньше, а двигаться немного больше. Делайте так ежедневно и обязательно похудеете. Для стойкого и безопасного сбрасывания веса лучшего способа не придумано.

Еще одна хорошая новость: самая полезная для сердца — как раз та, от которой труднее всего растолстеть. Конечно, важно не только чем, но и как питаться.

Следите за порциями. Старайтесь не превышать их размеры. Приготовьтесь к сюрпризам. Возможно, вы уже едите больше овощей и фруктов, чем раньше, но недооцениваете количество отправляемых в рот хлопьев для завтрака, спагетти, мороженого или безобидных на первый взгляд закусок типа крекеров.

Результат: перебор калорий.

Начинайте день с завтрака. Иначе к середине дня вы так проголодаетесь, что не удержитесь и набьете живот чем попало. Большинство людей, успешно сбросивших не менее 15 кг и сохраняющих новый вес, по утрам завтракают.

Сбрасывание веса - в день по полчаса

Не пропускайте обед.

Если не поесть как следует в течение дня, вас будет тянуть подзаправиться на ночь глядя, а это верный способ добавить себе лишние граммы.

Ешьте по порядку.

Начинайте с самого низкокалорийного — салата или супа. Заморив этим червячка, переходите к мясу и крахмалу: вам понадобятся меньшие порции.

Пейте воду, чай без сахара и диетические напитки. Отказываясь ежедневно от 600 мл сладкого питья, можно сбросить порядка 11 кг за год.

Неделю ведите дневник питания. Записывая, что, сколько и когда съедено, вы обнаружите критические периоды дня — когда вы наиболее склонны перегружаться калориями или, наоборот, слишком долго голодать, нагуливая волчий аппетит.

Ищите компанию.

Исследования показывают, что новый режим легче выдерживать, общаясь с единомышленником, особенно в первый месяц. Ищите товарищей, хотя бы в Интернете.

Сбрасывание веса - в день по полчаса

Не ешьте от скуки, от волнения, по привычке.

Просто удивительно, сколько люди съедают чисто машинально, не чувствуя голода. Мы что-то жуем, сидя перед телевизором или компьютером, когда откидываемся на стуле, устав от работы, или просто ровно в 18.00, потому что в это время всегда проходим мимо лотка с фаст-фудом.

Поищите более полезные способы отдыха или снятия мелких повседневных стрессов. Отличный вариант: короткая прогулка, а потом стакан ледяной воды или горячего чая (без сахара!).

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/var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 157 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 219 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_CacheSimpleFile.php on line 200 Warning: file_put_contents(): Only 0 of 511 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 157 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 323 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_CacheSimpleFile.php on line 200 Warning: file_put_contents(): Only 0 of 301 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 128 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 157 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_Cache.php on line 684 Warning: file_put_contents(): Only 0 of 113 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/Application/Service/PepVN_CacheSimpleFile.php on line 200 Warning: file_put_contents(): Only 0 of 28074 bytes written, possibly out of free disk space in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/libs/WpPepVN/Cache/Backend/File.php on line 182 Fatal error: Uncaught exception 'WpPepVN\Cache\Exception' with message 'Cache file /var/www/filosof/data/www/medser in /var/www/filosof/data/www/medservices.info/wp-content/plugins/wp-optimize-by-xtraffic/libs/WpPepVN/Cache/Backend/File.php on line 188