راههای ساده برای کالری سوزی و رسیدن به تناسب اندام

مجله تفریحی سرگرمی دخترونه

کالری سوزی, راههای سوزاندن کالری, راههای کاهش وزن

مصرف کافئین سرعت سوختن کالری‌ های اضافی را افزایش می‌دهد

 

روشهایی ساده برای کالری سوزی
به کمک این توصیه‌ها می‌توانید در مدت کوتاهی چربی‌های اضافی را از بین ببرید و به تناسب اندام برسید. افرادی که اندامی متناسب دارند و حتی یک گرم چربی اضافی هم در بدن‌شان پیدا نمی‌شود، رژیم غذایی‌شان دقیق و منظم است و البته از ورزش غافل نمی‌شوند. شاید نتوانید مثل این قبیل افراد ورزش کنید و رژیم غذایی‌تان دقیق و اصولی نباشد اما روش‌هایی وجود دارد که به شما کمک می‌کند کالری‌های اضافی را راحت‌تر بسوزانید.

ممکن است به نظر عجیب بیاید اما با استفاده از چند راه ساده و به ظاهر پیش‌پا افتاده، امکان ذخیره چربی اضافی در بدن شما به حداقل می‌رسد و از داشتن اندامی متناسب خوشحال‌تر می‌شوید.

 

نوشیدن قهوه و کالری سوزی بیشتر
مطالعات نشان می‌دهد که مصرف کافئین سرعت سوختن کالری‌ های اضافی را افزایش می‌دهد. سوزان روبرتز، پروفسور تغذیه از دانشگاه بوستون و نویسنده کتاب «رژیم غذایی من» به شما می‌گوید که بدین منظور بهتر است قهوه مصرف کنید تا کالری بسوزانید اما مراقب باشید که زیاد قهوه ننوشید و در مصرف این نوشیدنی زیاده‌روی نکنید.

 

برای کالری سوزی کارها را با دست انجام دهید
ظرف بشویید؛ خانه را با جارو برقی تمیز کنید یا آشپزی کنید. همیشه به ماشین ظرفشویی یا سایر وسایل برقی آشپزخانه وابسته نباشید. انجام این کارها سبب می‌شوند انرژی مصرف کنید و کالری‌های بیشتری بسوزانید.

 

کالری سوزی,راههای کاهش وزن,راههای سوزاندن کالری

ویتامین D روند کاهش وزن و کالری سوزی را سریع‌تر می‌کند

 

برای کالری سوزی ویتامینD مصرف کنید
تحقیقات پژوهشگران نشان می‌دهد خانم‌هایی که کمبود ویتامین D دارند، کاهش وزن‌ و کالری سوزی شان دیر‌تر اتفاق می‌افتد. این تحقیقات که در مجله تغذیه انگلستان به چاپ رسیده نشان می‌دهد مصرف روزانه دو هزار میلی گرم ویتامین D روند کاهش وزن را سریع‌تر می‌کند. بنابراین لازم است که در رژیم‌های لاغری ویتامینD کافی گنجانده شود.

 

برای کالری سوزی بیشتر حجم غذای مصرفیتان را کاهش دهید

بدن بیشتر افراد برای هضم مقدار غذا در حجم کم انرژی و کالری بیشتری مصرف می‌کند. بنابراین بهتر است مقدار غذای کمتری را هر چند ساعت یک بار به بدن‌تان برسانید. این شیوه تغذیه بهتر از این است که هنگام ناهار و شام غذای مفصلی بخورید. در این صورت کالری کمتری می‌سوزانید. کریسی ولینگتون، متخصص تغذیه از دانشگاه ماساچوست، به شما توصیه می‌کند که برای کاهش وزن و تناسب اندام در هر وعده غذای کمتری بخورید و به جای آن تعداد وعده‌ها را افزایش دهید.

 

تند راه رفتن و افزایش کالری سوزی
حتی اگر قرار است برای خرید در پاساژها و خیابان راه بروید، سرعت حرکت‌تان را افزایش دهید. سعی کنید همیشه طوری راه بروید که انگار قرار ملاقات مهمی دارید و کمی دیرتان شده است. در این صورت تند‌تر راه می‌روید و کالری بیشتری می‌سوزانید.

 

بخندید تا کالری بسوزانید
شاید برای‌تان عجیب باشد اما وقتی می‌خندید و شاد هستید نسبت به افراد افسرده کالری بیشتری مصرف می‌کنید. اگر در طول روز ۱۵ دقیقه بخندید می‌توانید تا ۵۰ کالری بسوزانید. برای تناسب اندام شاد باشید و از هر فرصتی برای خندیدن استفاده کنید.

 

خوردن صبحانه و سوزاندن کالری
وقتی صبحانه کامل و مفصلی می‌خورید، بدن شما می‌داند که گرسنه نیستید؛ در نتیجه چربی‌سوزی را- حتی با انجام فعالیت‌های ساده- شروع می‌کند. متخصصان تغذیه به شما توصیه می‌کنند که بهتر است صبحانه شما شامل تخم مرغ در کنار میوه و سبزیجات تازه باشد. مصرف نان‌های سبوس‌دار هم شما را سیر‌تر نگه می‌دارد.

 

تحرک داشته باشید تا متناسب بمانید
اگر شغل شما طوری است که باید پشت میز بنشینید، هر یک ساعت یک بار حداقل پنج دقیقه به خودتان استراحت دهید. از جا بلند شوید و حرکت کنید. از پله‌ها بالا یا پایین بروید و به طبقات دیگر سری بزنید. وقتی در طول روز تمام مدت یک جا نشسته باشید، بدن شما کوچک‌ترین فرصتی برای از دست دادن چربی‌های اضافی ندارد. پس این فرصت را برای خودتان ایجاد کنید.

 

وزن کم کردن, راههای سوزاندن کالری, راههای کاهش وزن

نداشتن خواب کافی دشمن تناسب اندام شماست

 

به اندازه کافی بخوابید تا متناسب بمانید
نداشتن خواب کافی دشمن تناسب اندام شماست. اگر طی شبانه روز کمتر از چهار ساعت بخوابید و این بی‌خوابی‌ها برای مدت طولانی ادامه داشته باشد، سوخت و ساز بدن شما کم می‌شود و همین موضوع زمینه بروز چاقی را فراهم می‌کند. بنابر توصیه متخصصان طی شبانه روز بین ۷ تا ۹ ساعت بخوابید.

 

هنگام مصرف غذاهای شیرین احتیاط کنید
مصرف غذاهای شیرین سبب ترشح انسولین در خون می‌شود. اگر در طول روز فعالیت داشته باشید، شکر به سمت سلول‌ها حرکت کرده و انرژی لازم برای فعالیت‌های بدن را فراهم می‌کند؛ در غیر این صورت طبق گفته جورج کروز، نویسنده کتاب «درمان چربی‌های شکمی» شکر به صورت چربی در بدن ذخیره می‌شود و تناسب اندام را برهم می‌ریزد. پس هنگام مصرف شیرینی‌جات احتیاط کنید.

 

برای داشتن تناسب اندام لبنیات بخورید
محققان می‌گویند مصرف لبنیات کم چرب از ذخیره شدن چربی در بدن جلوگیری می‌کند. بدین ترتیب لازم است حتما لبنیات را در رژیم غذایی‌تان بگنجانید.

 

برای کالری سوزی بیشتر، زود شام بخورید
برای اینکه بدن شما فرصت چربی‌سوزی داشته باشد، آخرین وعده غذایی شما باید حداقل سه تا چهار ساعت قبل از خواب مصرف شود. وقتی دیروقت غذا می‌خورید و بلافاصله بعد از آن به تختخواب می‌روید نباید انتظار داشته باشید اندام شما متناسب باشد. این عادت برای تنظیم سوخت و ساز بدن شما مضر است. پس سبک زندگی‌تان را کمی تغییر دهید و شام را زودتر از زمان معمول بخورید.

 

استرس را از خوتان دور کنید
استرس مداوم سبب ترشح هورمون کورتیزول می‌شود. این هورمون کالری‌ها را به شکل چربی در بدن شما ذخیره می‌کند که البته بیشتر به شکل چربی شکمی ذخیره می‌شوند. اگر می‌خواهید شکمی صاف و بدون چربی داشته باشید، استرس را از خودتان دور کنید.

 

هنگام صحبت با تلفن راه بروید تا کالری بسوزانید
اگر قرار است یک ساعت با یک دوست قدیمی گپ بزنید، بهتر است یک جا ننشینید و حداقل کمی قدم بزنید. فرصت خوبی است تا ضمن حرف زدن پای تلفن، کالری هم بسوزانید؛ یک تیر و دو نشان! اگر نمی‌خواهید گوشی تلفن را هنگام راه رفتن دست‌تان بگیرید، از هدست استفاده کنید.

 

کالری سوزی, تناسب اندام, راههای کاهش وزن

برای کاهش وزن مصرف غذاهای فیبردار فراموش نشود

 

غذاهای فیبردار مصرف کنید
غذاهای کم‌چرب و سرشار از فیبر نسبت به سایر غذاها دیرتر هضم می‌شوند. در نتیجه بعد از خوردن آنها مدت زمان بیشتری سیر می‌مانید و در طول روز برای رفع گرسنگی سراغ میان وعده‌های کم ارزش نمی‌روید. اسفناج، گل کلم و کلم بروکلی از جمله سبزیجات سرشار از فیبر هستند که توصیه می‌شود آنها را حتما در برنامه غذایی‌تان جای دهید.

 

نوشیدن آب بیشتری = کالری سوزی بیشتر
افرادی که در طول روز کم آب می‌نوشند و کم آبی بدن را تجربه می‌کنند، سرعت متابولیسم بدن‌شان کاهش می‌یابد. نتایج تحقیقات پژوهشگران آلمانی نشان می‌دهد نوشیدن آب کافی در طول روز سرعت سوخت و ساز بدن را تا ۳۰ درصد افزایش می‌دهد. بنابراین بهتر است در روز هفت تا هشت لیوان آب بنوشید.

 

غذاهای کم کالری سفارش دهید
بررسی محققان دانشگاه همیلتون کانادا نشان می‌دهد وقتی یک خانم همراه یک آقا به رستوران می‌رود، برای سفارش غذاهای کم کالری تمایل بیشتری دارد اما وقتی چند خانم همراه هم به رستوران می‌روند، این موضوع را نادیده می‌گیرند؛ بنابراین توصیه می‌شود شیوه‌ای را انتخاب کنید که شما را به سمت انتخاب غذاهای کم کالری هدایت می‌کند.

 

پوست میوه‌ها را جدا نکنید
پوست میوه‌ها فیبر بیشتری دارد. وقتی میوه را با پوست می‌خورید، بدن شما برای شکستن فیبرها انرژی بیشتری مصرف می‌کند که این موضوع در کاهش وزن بی‌تاثیر نیست.

آشپزی کنید تا کالری بسوزانید
آشپزی در خانه سبب می‌شود غذای سالم‌تری بخورید و البته هنگام پختن غذا و تمیز کردن ظرف و ظروف و میز آشپزخانه، تحرک شما بیشتر می‌شود. غذا پختن حداقل نیم ساعت شما را ایستاده نگه می‌دارد اما هنگامی که از بیرون غذا سفارش می‌دهید، شاید همین زمان را روی مبل لم بدهید.

 

کمتر تلویزیون ببینید
تحقیقات نشان می‌دهد افراد بزرگسالی که میزان تماشای تلویزیون را به نصف کاهش می‌دهند، در طول روز کالری بیشتری می‌سوزانند که این موضوع به کاهش میزان غذا خوردن آنها ارتباطی ندارد. تماشای تلویزیون شما را تنبل می‌کند و سبب می‌شود ساعت‌ها روی مبل بنشینید و تحرک نداشته باشید.

 

برای سوزاندن کالری، غذاهای تند مصرف کنید
اگر به غذاهای تند لب نمی‌زنید، برای چربی‌سوزی بیشتر، کمی فلفل قرمز به سالاد یا غذاهای‌تان اضافه کنید. برخی از محققان بر این باورند که غذاهای تند، سوخت و ساز بدن شما را به‌طور موقت افزایش می‌دهند.

 

راههای سوزاندن کالری,کالری سوزی, راههای کاهش وزن

انجام کارهایی مانند شستن ماشین به کالری سوزی کمک می کند

 

ماشین‌تان را تمیز کنید
وقتی در حال شست‌وشو و تمیز کردن اتومبیل‌تان هستید، دست‌های‌تان حسابی به حرکت در می‌آید و این فعالیت‌ها به چربی‌سوزی شما کمک می‌کند.

 

ماهی سالمون بخورید تا وزن کم کنید
در یک تحقیق معلوم شد افرادی که ماهی سالمون می‌خورند، نسبت به کسانی که در رژیم غذایی‌شان گوشت مصرف می‌کنند، کاهش وزن قابل ملاحظه‌ای دارند. این تحقیق در شرایطی انجام شد که میزان کالری مصرفی هر دو گروه یکسان بود. بنابراین در رژیم‌های غذایی کاهش وزن، نقش موثر ماهی سالمون را نادیده نگیرید.

 

چای سبز بنوشید و کالری بسوزانید
در کنار مصرف قهوه، مصرف چای سبز را هم به برنامه غذایی‌تان اضافه کنید. چای سبز ترکیباتی دارد که در تقویت سوخت و ساز بدن تاثیر دارد. طبق مطالعات محققان دانشگاه ژنو در سوییس، مصرف چای سبز یکی از راه‌های خوب برای سوزاندن کالری‌های اضافی است.

 

عصرانه بخورید تا سوخت و ساز بدن‌تان بهتر تنظیم می‌شود
مصرف میان‌وعده‌های سالم مانند میوه‌ها برای سلامت بدن شما مفید است و به تناسب اندام هم کمک می‌کند. وقتی میان‌وعده‌ها را در رژیم غذایی‌تان داشته باشید، سوخت و ساز بدن‌تان بهتر تنظیم می‌شود و هنگام گرسنگی به سرعت سراغ غذاهای کم‌ارزشی مانند کیک‌های کارخانه‌ای، چیپس، پفک و… نمی‌روید.

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