Jos nekoliko saveta za brzo i efikasno mršavljenje- Few more advices for fast and efficient weight loss

Zbog današnjeg ubrzanog načina života, sve više ljudi se hrani nezdravo i neredovno i konzumiraju hranu punu aditiva, pa je većina samim tim i nezadovoljna svojom telesnom težinom i izgledom. Uz to, sve su manje aktivni, a veći deo vremena provode u kući, gledajući serije ili igrajući igrice. A onda su iznenađeni kada primete da je stvar izmakla kontroli i da su nabacili koji kilogram viška. Onda kreću noćne more. Nezadovoljni su svojim izgledom, ali ne žele da treniraju, jer im je naporno. Ne žele da se hrane zdravo, jer znaju da ne mogu da se odreknu svojih omiljenih slatkiša. Ali žele promene. Često izbegavaju dan kada će početi sa treninzima i pravilnom ishranom, pa se često mogu čuti odgovori kako će neko krenuti od 1. u mesecu, ili od ponedeljka… Važno je krenuti odmah, bez ikakvih izgovora, naravno, ukoliko ste spremni na to! Dakle, potrebna je samo snažna volja i podsticaj.

Zdravo i brzo mršavljenje zasniva se, pre svega, na smanjenom unosu kalorija. Ukoliko, recimo, budete na dnevnom nivou uneli 500 kcal manje nego inače, za nedelju dana izgubićete do 2 kilograma. Da biste znali koliko kalorija dnevno treba da unesete da biste smršali ili ugojili, potrebno je da ukucate podatke na aplikaciji ( https://play.google.com/store/apps/details?id=com.livestrong.tracker&hl=sr ). Na kraju ovog bloga ću i dati nutritivne tabele pomoću kojih možete izračunati koliko kalorija unosite i na osnovu toga isplanirati dnevni unos. Broj kalorija se odnosi na 100g date namirnice.

Za zdravo mršavljenje je najvažnije imati dobar plan zdrave ishrane koja će uključiti raznovrsne namirnice. Zdrava ishrana je uglavnom ono čega se mnogi plaše i upravo zbog same reči “zdravo” misle da je to nešto nedostižno, skupo i teško primenjivo. Zdravu hranu primenjujemo prvenstveno zbog zdravlja, ali će ta ista zdrava hrana rezultirati i dobrim izgledom. Ne zaboravite, uz to morate biti svakodnevno fizički aktivni. Bavljenje sportom, makar i na rekreativnoj bazi, pomoći će Vam u skidanju suvišnih kilograma. I zapamtite, vežbanje samo po sebi nije dovljno. Tek u kombinaciji sa zdravom i pravilnom ishranom dobićete rezultate koje želite. Potrebno je samo pridržavati se zdravih životnih navika i nekih osnovnih pravila:

1.Tri obroka dnevno i užine

  • Najvažnije je da jedete više puta dnevno, ali količinski manje obroke. Na taj način zadovoljićete svoje potrebe, a pritom neprimetno gubiti na kilaži. Ne preskačite obroke. Bilo bi poželjno da izmedju glavnih obroka ubacite neke užine. Tada je savršena prilika za neku voćku, recimo jagode ili jabuku pošto su one najmanje kalorične, a nije loše napraviti i smuti koji će vam dati energiju, pogotovo ako ste prethodno trenirali i istrošili se. Mnogi se drže onog pravila da ne jedu posle 18.00h, ali je važno da ne preskačete večeru. Pazite samo da to bude neki lagani obrok, i otprilike dva sata pre spavanja.

2.Voda kao pomoć da se utoli glad

  • Ako imate problem da ste stalno gladni, a pritom i količinski mnogo jedete, savetujem Vam da pre svakog obroka popijete po cašu vode. To će pomoći da utolite glad, a samim tim pojedete manje nego sto biste inače. Sem toga, važno je piti dosta tečnosti dnevno. Često je to mera od 8 čaša tj. 2 litra. Ne opterećujte se brojkama, nosite flašicu vode sa sobom i kad god se setite popijte po par gutljaja.

3.Zamena za slatkiše i grickalice

  • Umesto grickalica i slatkiša konzumirajte voće. Kikiriki kao zamena nije preporučljiva sem ukoliko se jede u malim količinama, ali moram napomenuti da kikiriki ima dosta kalorija, tako da budite oprezni.

4.Kada i koliko često smemo da napravimo neki prekršaj

  • Naravno da su ponekad dopustivi prekršaji u vidu 2 ili 3 kockice čokolade nedeljno, jer znamo da čokolada potpomaže koncentraciji, ali nikako nije dopustivo da se te 2 kockice pretvore u 3 reda. Ako Vam je teško da se zaustavite, bolje nemojte uzimati ni toliko. Preporučila bih u svakom slučaju proteinske čokoladice, ili one sa žitaricama, a takođe i one sa 70% kakaa.

5.Hleb

  • Upotrebu hleba ukoliko možete izbacite, ili eventualno koristite crni ili integralni hleb. Takođe, pice i peciva izbegavajte što više možete.

6.Kafa i čaj

  • Umereno s kafom i čajevima. Kafa i čaj sadrže dosta kofeina i teina i treba voditi računa kada se piju i koja se količina unosi. Kod nas se pije dosta kafe, i to na prazan želudac, što nikako nije dobro. Kafa stvara osećaj sitosti i popijena na prazan želudac onemogućava da se doručkuje. Ako neko baš ne može da ih se odrekne, treba da ih pije bar sat vremena posle doručka ili u toku dana sat vremena pre ručka.

 

 

Meso, riba, jaja, mlečni proizvodi – Meat, fish, milk products

Namirnica-Grocery
(100g/100ml)

Proteini-Protein
(g)

Ugljeni hidrati/ vlakna (g) -Carbohydrates

Masti-greases
(g)

Kcal

pileće belo meso-Chicken white meat

23.1

0

1.2

110

ćureće belo meso-Turkey white meat

22.6

0.6

1.4

106

pileći batak- Chicken leg

20

0

4

119

ćureći batak – Turkey leg

27.64

0

9.74

206

juneći but- Baby beed

34

0

6

201

teleći but- Ham

21

0

2

107

Biftek-Steak

25

0

19

271

Ramstek

24

0

22

291

Tuna

30

0

6

184

Losos-Salmon

20

0

13

208

Oslić-Hake

14.1

0.7

0.7

63.3

Pastrmka-Trout

27

0

8

190

Mleko 1.5%mm-Milk

2.9

3.5

1.5

55

Balans+protein
jogurt-Joghurt

4

4

0.05

36

Ella sir-Cheese

12

1

0.3

54

Biser sveži sir-Cheese

12

3

5

105

Belance-Egg white

11

0.7

0.2

54

Žumance-Yolk

16

3.6

27

322

Žitarice, krompir -Cereals, potato

Namirnica
(100g/100ml)

Proteini
(g)

Ugljeni hidrati/ vlakna(g)

Masti
(g)

Kcal

integralni pirinač-Rice

8

77/3.5

2.9

370

beli pirinač-White rice

7

80

0.7

365

Krompir-Potato

2

17/2.2

0.1

77

Batat

1.6

20

0.1

86

ovsene pahuljice-Oatmeal

17

66/11

7

389

heljdino brašno-buckwheat flour

13

71/10

3

335

ražano brašno-Flour

11

75/12

1.5

349

Povrće-Vegetable

Namirnica
(100g/100ml)

Proteini
(g)

Ugljeni hidrati/ vlakna (g)

Masti
(g)

Kcal

Tikvice-Zucchini

1.2

3.1/1

0.3

17

Grašak-Peas

5

14/5

0.4

81

Paradajz-Tomato

0.9

3.9/1.2

0.2

18

Salata-Salad

1.4

2.9/1.3

0.2

15

Krastavac-Cucumber

0.7

3.6/0.5

0.1

16

Pečurke-Mushrooms

3.1

3.3/1

0.3

22

Brokoli-Broccoli

2.8

7/2.6

0.4

34

Karfiol-Cauliflower

1.9

5/2

0.3

25

Šargarepa-Carrot

0.9

10/2.8

0.2

41

Plavi patlidžan-Eggplant

1

6/3

0.2

25

Spanać-Spinach

2.9

3.6/2.2

0.4

23

Boranija-Green beans

1.9

3.7/4

0.3

27

Prokelj-Brussel sprout

3.4

9/3.8

0.3

43

Luk- Onion

1.1

9/1.7

0.1

40

Voće-Fruits

Namirnica
(100g/100ml)

Proteini
(g)

Ugljeni hidrati/ vlakna (g)

Masti
(g)

Kcal

Avokado-Avocado

2

9/7

15

160

Jabuka-Apple

0.3

14/2.4

0.2

52

Granny Smith

0.4

13.6/2.8

0.2

58

Banana

1.1

23/2.6

0.3

89

Grejpfrut-grapefruit

0.8

11/1.6

0.1

42

Pomorandža-Orange

0.9

12/2.4

0.1

47

Jagode-Strawberries

0.7

8/2

0.3

33

Maline-Raspberries

1.2

12/7

0.7

53

Borovnice-Blueberries

1.4

10/5

0.5

43

Kruška-Pear

0.4

15/3.1

0.1

57

Kivi-Kiwi

1.1

15/3

0.5

61

Orašasti plodovi-Nuts

Namirnica
(100g/100ml)

Proteini
(g)

Ugljeni hidrati/ vlakna (g)

Masti
(g)

Kcal

Bademi-Almond

21

22/12

49

576

Lešnici-Walnuts

15

14/7

61

628

Orasi-Hazelnuts

15

14/7

65

654

indijski orasi-Indian walnuts

18

30/3.3

44

553

Kikiriki-Peanut

26

16/9

49

567

Nowadays people live faster than it were before and because of that, more and more people are eating unhealthy food, they do not eat regulary, and with all that, they are not satisfied with their look and weight. To all that, they are less active, mostly lying in bed, watching series or playing games. And then they are surprised when they realise that things went out of control and that they gain few more pounds. After all that are coming nightmares. They are dissatisfied with their look without willpower to train because it is tiresome. They don’t want to eat healthy because they know they cannot resist to sweets. But they want changes. They are also trying to evade day to start working out and start with healthy food, and usually we can hear answers how they are going to start at 1st day in next month or starting at monday. It is important to start right now, without excuses, of course, if you are ready to that. So, once more, willpower and motivation are important.

Health and fast weight loss is based, primely on reducing caloric intake. Let’s say you are taking 500 kcal less than usually, in one week you are going to lose maybe 5 pounds. To know how many calories you need to take to lose or to gain weight, you need to write it somewhere. I am using this app on my smartphone ( https://play.google.com/store/apps/details?id=com.livestrong.tracker&hl=sr ). At the end of this blog I am going to post few tables where you can track how many calories you are taking and based on that to plan your dialy intake. Number of calories is based on 100gr of that grocerie.

For healthy weight loss, it is important to have plan with healthy nutrition which will include different groceries. Healhy nutrition is something which scares a lot people, just because of the word “Healthy”, because they think it is unreachable, expensive and hard to get used to. We are using healthy food foremost for health and that food will bring other results, to look really nice. Don’t forget, you need to be active every day. Physical activity, even on recreation base will help you in losing few plus pounds. And remember, only working out is not enough. Only with combination with health food and regular nutrition will bring willing results. You only need to stick to the plan and a few rules:

1.Three meals a day and snacks

  • It is important to eat few times a day, but in less quantity. That way you will fulfill your needs, and you will insensibly lose weight. Do not skip meals ! It is recommended to have few snacks between main meals. That is perfect opportunity for some fruit for example apple or strawberries bacause they have lowest calories, or you can make shake which will give you energy especially if you trained or had a rough day. A lot of people stick to the rule not to eat after 18.00 hours but it is important not to skip dinner. Watch out, that should be something light, and at least 2 hours before sleep.

2.Water as a help to bluff hunger

  • If you are always hungty, and you are eating a lot, i recommend you to before every meal you drink a glass of water. That will help you to bluff the hunger and you will eat less then usual. Sometimes that are 8 glasses of water, or 2 litre. Don’t be obsessed with numbers, bring a small bottle of water with you, and whenever it comes to your mind, drink it.

3.Substitution for sweets and snacks

  • Replacement for sweets and snacks are vegatbles and fruits. Peanut is not recommended since it is high in calories.

4.When and how often we can break rules

  • Of course that sometimes we can break rules and eat 2-3 cubes of chocolate but don’t let that few cubes become 3 bars ! If you cannot stop, then don’t take it at all. I would recommend you protein bars, or the one with cereals, and also one with 70% cocoa.

5.Coffee and tea

  • Don’t drink them too much. They contain a lot coffein and tein and you should take care how often do you drink them. In Serbia, we often drink coffee before breakfast at that is not good at all. Coffee create feeling of fulfilness and that stops you from eating. If you cannot sustain yourself, drink it 1 hour after breakfast or before lunch.
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