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5 tips: как правильно худеть

Мы попросили cооснователя и идеолога PRO TRENER, cоавтора методики PRO TRENER System Андрея Жукова дать несколько советов, как правильно худеть. Очень полезные знания, которые помогут вам в таком сложном деле. Особенно они пригодятся после каникул, когда все массово сядут на диеты после вкусных и долгих новогодних праздников.

 

♥ Главное правило для всех, кто хочет похудеть – соблюдать дефицит калорий в питании. Для женщин норма составляет примерно 1400 ккал в сутки, для мужчин – 2000-2500 ккал. То есть необходимо создать дефицит в 400-500 калорий, благодаря которому вы и будете худеть. Однако это не означает, что вам просто нужно меньше есть или насильно удерживать себя от того, что вам очень хочется – отсюда и следующий совет.

♥Соблюдайте баланс БЖУ (белки, жиры, углеводы). Суточное потребление белков и жиров – 1 грамм на кг веса, углеводов – 25-30 г в день. Важно различать простые и сложные (или быстрые и долгие) углеводы. Простые – это сладкое, мучное, то есть быстрый сахар, который сразу всасывается в кровь, а после откладывается в организме. Быстрые углеводы хороши в двух случаях: непосредственно перед тренировкой, для притока энергии, а также после тяжелых, изнуряющих соревнований или тренировок, когда необходимо поддержать организм. В остальных случаях лучше потреблять сложные углеводы, которые долго перевариваются и надолго обеспечивают организм запасом энергии. Особенно это актуально для тех, кто занимается умственной деятельностью, ведь мозг потребляет больше всего энергии.

♥Обязательна физическая нагрузка. Можно заниматься любым видом спорта, который вы предпочитаете, здесь нет ограничений. Главное, чтобы занятия нравились, в противном случае вы не сможете сделать тренировки регулярными. Это могут быть танцы, фитнес, плавание, бег, ходьба, велосипед, — что угодно. Выбирайте то, что вам по душе и занимайтесь чаще.

♥Даже при одинаковом рационе и физической нагрузке, два человека могут худеть разными темпами, поскольку один, например, совершает больше телодвижений в течение дня. Подняться по лестнице, а не ждать лифт, болтать ногой, сидя на стуле, – все эти незаметные порой движения также способствуют сжиганию калорий. Эти процессы называются термогенезом.

♥Худеть при дефиците калорий человек будет в любом случае, даже если питается в Макдоналдсе. Но крайне важно питаться сбалансированно – для того, чтобы худеть не за счет потери воды и мышечной массы в организме, а именно жировых тканей. Когда человек слышит о правильном питании, он сразу представляет себе скучный рацион, где кроме гречки и куриной грудки больше ничего нет. Но это заблуждение. Можно разнообразить рацион разными бобовыми и другими культурами (киноа, например). Главное – только задаться вопросом и самому себя заинтересовать, а еще не бояться экспериментировать с новыми правильными и полезными продуктами и блюдами.

Мы в редакции OpenHorizons уже распробовали нутовые супчики и кашу из киноа, а вот на счет спортивных секций никак не определимся… Советуем и вам переходить на здоровую спортивную сторону!


Текст — Анастасия Леушкина

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