Ето как да запазим линията си.
Когато е студено, ние хапваме по-калорични храни и се движим по-малко. Но кантарът бързо ни напомня, че ако не вземем мерки, нежеланите килограми ще продължат да се трупат по корема, дупето и бедрата ни…
Дай приоритет на балансираното хранене!
След преяждане компенсирай с детоксикация!
На следващия ден след по-обилно хапване задължително трябва да се освободиш от излишните калориии, като не добавяш нови в повече. Така ще дадеш почивка на организма си и ще го пречистиш. Опитай например детоксикиращ ден от типа на: свеж плод или компот без захар и чай на закуска; зеленчуци и пълнозърнести храни без глутен на обяд (ориз, киноа…); лека храна като риба или бяло месо и зеленчуци на вечеря.
Олекоти класическите си ястия!
Приятните зимни семейни вечери могат да продължат да бъдат все така апетитни, но по-малко калорични, достатъчно е просто да направиш някои малки промени. Например вместо бекон използвай шунка, вместо със свинско готви с телешко месо, вместо сметана в ястията си слагай кисело мляко, вместо кашкавал хапвай сирене и т.н. Не е трудно да се направи храната ни по-малко калорична, без при това да се налага да гладуваме. Кренвиршите и пушените гърди могат да бъдат заместени от рибено филе /от сьомга или бяла риба/.
Хапвай ядки и сушени плодове!
Шепа орехи, бадеми, лешници, шам фъстъци /не солени/, стафиди… Това е идеалната междинна закуска, ако ти пригладнее между сутрешната закуска и обяда или между обяда и вечерята. Както и вечер преди лягане. Ядките и сушените плодове съдържат полезните мастни киселини Омега 3, нужни, за да преборим депресията през зимата и освен това, според многобройни научни изследвания, те помагат за регулиране на калорийния прием и стабилизират теглото.
Заложи на супите!
Те не само ни сгряват, но и благодарение на това, че са богати на вода и на фибри, пресичат апетита по естествен начин. Приготви супата си, като заложиш на цветни зеленчуци /цвекло, тиква, моркови…/ и диуретични / праз, лук, магданоз, тиквички…/ Помисли също за подправки и аромати, които ще подобрят вкуса, а за да придадеш мекота, добави една супена лъжица олекотена сметана или натрошено бяло сирене малко преди да сервираш.
Приемай протеини!
На закуска: яйце, шунка, сирене. Може да намажеш филийката си пълнозърнест хляб с топено сирене. Може да хапнеш също някакво филе, риба или леща.
Възползвай се от даровете на природата!
Опитай приготвено от теб масло за отслабване!
Заложи на дрениращите етерични масла /кипарис, грейпфрут/, които ще активират лимфопотока. Разграждащите мазнините етерични масла като от атласки кедър, розмарин, градински чай ще изгорят калориите. Стягащите масла като от розов гераниум и ниаули ще тонизират кожата. Избери по едно от трите групи и разтворете 50 капки в 50 мл растително масло. Масажирай се всеки ден!
Помогни си с етерични масла!
Етеричните масла от цейлонска канела, ванилия и карамфил са известни с ефекта си да потискат апетита. Ако вдишваш аромата им няколко минути, това ще подлъже мозъка ти, благодарение на мощните им ароматни молекули и моментално ще понижи желанието ви за хапване. Затова, щом почувстваш глад, преди хранене вдишай аромата на една-две капки от едно от тези масла, капнати върху носна кърпичка или в инхалатор.
Погрижи се за настроението си, за да не изпитваш постоянно чувство за глад!
Непрекъснато нещо похапваш, защото лошото време те потопява в мрачно настроение? Понижаването на нивото на серотонина, ключовият хормон на доброто настроение, е причината за това. Аминокиселината триптофан благоприятства производството на този хормон, който има ефект на антидепресант. Ще го откриеш в храните, богати на протеини /яйца, риба, месо, пълнозърнести продукти…/ или в банана. В случай на шеметно понижаване на настроението, вземи хранителна добавка на базата на L-триптофан, съчетана с витамин В6. Взимай го към края на следобеда или вечер по време на хранене и никога не го съчетавай с антидепресанти!
Продължи да се движиш!
Ходи в студа!
Термометърът показва температури под нулата? Въпреки това излез да се поразходиш на въздух: това принуждава метаболизма ти да работи на по-високи обороти, за да топли тялото ти и да поддържа температурата ви 37 гр.по Целзий. Резултатът: изгаряш от 3 до 7 % повече калории от обикновено. Продължи да ходиш пеша макар и малко – движи се енергично в парка или близката градинка.
Поти се повече!
Като се потиш, се освобождаваш от токсините, а топлината ускорява метаболизма ти, като хем се детоксикираш, хем отслабваш. За да се потиш повече, ходи на фитнес, танци, сауна или парна баня. Във фитнес залата наблегни на велоергометъра или на бягащата пътечка. Ако не си падаш много по спорта, сауната ще свърши същата работа – посещавай я два пъти седмично по 10-15 минути всеки път.
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