۶ پیشنهاد عملی برای حفظ وزن مطلوب

مجله تفریحی سرگرمی دخترونه

۶ پیشنهاد عملی برای حفظ وزن مطلوب

لاغر شدن فقط به دلیل ظاهر نبوده و در بسیاری موارد جنبه سلامتی دارد‎

 

لاغر شدن و پایین آوردن اضافه وزن، یکی از معضلاتی است که ذهن خیلی از ما را درگیر خود می کند. الزاما لاغر شدن فقط به دلیل ظاهر نبوده و در بسیاری موارد جنبه سلامتی دارد. هرچند که لاغر شدن یک قسمت قضیه و لاغر ماندن و حفظ وزن مطلوب قسمت دیگر ماجرا است. مااز تجربیات افرادی که لاغر شده و وزن مطلوب خود را نگه داشته اند، در مورد برنامه هایشان سوال کرده ایم.

 

۱ ) آنها به سلامتی خود توجه دارند 

پی بردن به یک مشکل تهدید کننده زندگی، می‌تواند یک شروع باورنکردنی برای تغییر باشد. برای اریکا خانم ۵۰ ساله، تشخیص دیابت نوع ۲ کافی بود که تصمیم به تغییر سبک زندگی بگیرد. در بحبوبه‌ی مشغله‌ها و مسئولیت های زندگی، ناگهان دریافت که مراقبت از خود را فراموش کرده است. او می‌گوید، “بعد از تحقیقات زیاد، تصمیم گرفتم غذاهایی را که قند خون را بالا می‌برند، از رژیم غذایم حذف کنم. شروع به مصرف پروتئین، چربی، وسبزیجات به جای نان و ماکارونی کردم.”  طی سه ماه، قندخون ناشتا  و A1C او پایین‌تر از حد دیابت و نزدیک به۴/۵ کیلو لاغرتر شده بود. بعد از گذشت یکسال، او اکنون ۱۸ کیلو لاغرتر شده و وضعیتش کاملاً نرمال و تمام داروهایش را کنار گذاشته است.

 

۲ ) از اپلیکیشن‌های مرتبط استفاده می‌کنند

تکنولوژی می‌تواند بزرگترین یاریگر ما در کاهش وزن باشد. اپلیکیشن‌ها به شما کمک می‌کند غذاها و فعالیتهای روزانه خود در طول روز  را زیر نظر داشته باشید و با اینکار انگیزه و مسئولیت‌پذیری شما نیز بالا می‌رود. 

 

۳ ) به دنبال پشتیبان می‌گردند

حفظ اضافه وزن بعد از کاهش مستلزم داشتن یک شبکه حمایتی خوب است. اریکا خانم ۴۰ ساله،که توانست ۱۴ کیلو لاغرتر شود، میگوید کمکهای همسرش در حفظ وزن به او کمک شایانی کرده است. وی می‌گوید، ” من به حمایت  و احساس امنیت باور دارم. آخرین بار که احساس کردم وزنم زیاد می‌شود، از همسرم خواستم تا در تنظیم عادتهای غذایی به من کمک کند. شروع کردم به پختن بیشتر سبزیجات، اضافه کردن ماهی  و حذف گوشت از وعده های غذایی. همسرم هم تاکنون ۶ کیلو وزن کم کرده و گذشته از کاهش وزن، احساس خیلی خوبی پیدا کرده است». اریکا همچنین، آنچه را روزانه می‌خورد یادداشت کرده، ۵ بار در هفته ورزش می‌کند و حتماً ورزش هایش را ترکیبی انجام می دهد.

 

۴ ) برای ارضا روانی غذا نمی‌خورند 

غذا خوردن روانی، و یا توسل به غذا برای مواجه با استرس یا حالتهای عاطفی ناخوشایند، علاقه بسیاری افراد است. برای شانیک خانم ۳۶ ساله، مراقبت از همسر مریضش در سال ۲۰۱۵، باعث شد تا برای تسکین روانی، به غذا روی بیاورد. وقتی تصمیم گرفت که پوزه مشکلاتش را به خاک بمالد، به عضویت یک باشگاه درآمد و اکنون چهار جلسه در در باشگاه ورزش میکند. او همچنین، کربوهیدراتهای کمتری می‌خورد. او می‌گوید، “خوردن غذاهای پاک  و سالم به من کمک می کند تا زمانیکه به خاطر مشغله زیاد نمی‌توانم ورزش کنم، وزنم را حفظ کنم.”

 

۵ ) شکست های روانی را به ابزار پیروزی تبدیل می‌کنند

یک شکست روانی می‌تواند شما را از پای درآورد یا اینکه نقطه ای برای شروع مجدد باشد. لولیتای ۴۰ ساله، بعد از ترک یک رابطه ناسالم، توانست دوباره خودش را بالا بکشد و تقریباً ۲۳ کیلو وزن کم کرد. اومی‌گوید، “من کلاسهای هوازی را از سر گرفتم. شروع کردم به خوردن کره، حذف غذاهای فرآوری شده، و پختن بیشتر.”  در خلال تمریناتش، متوجه شد که با حذف شکر مصنوعی و کربوهیدراتهای ساده، عملکرد او در شنا، دوچرخه سواری، و دوندگی ارتقا پیدا می‌کند. و همین امر او را تشویق کرد تا به طور کلی این غذاها را از رژیم غذایی خود حذف کند.

 

۶ ) از خطاهای خود می‌گذرند

حتی در صورت اتخاذ سبک زندگی سالمتر، گاهی اوقات احساس شکست می‌کنید. جوزف آقای ۳۲ ساله، که توانست در ۱۷ ماه ۶۴ کیلو لاغرتر شود، از این مسئله آگاه است که هیچ چیز بی‌نقص نیست، بنابراین، خودش را می‌‌بخشد. او، که زمانی وزنش تا ۱۶۰ کیلو بود، می‌گوید،” حتی وقتی که چاقتر می‌شوم، مثل گذشته ناراحت و افسرده نمی شوم. سعی می‌کنم بفهمم چه اتفاقی در زندگی من در حال رخ دادن است و روی حل آن تمرکز می‌کنم  و بنابراین، سبک زندگی من تحت تأثیر قرار نمی‌گیرد.”

 

برای حفظ وزن مطلوب خود، از روشهای اشاره شده کمک بگیرید و یادتان باشد که قسمت سخت کار که کم کردن وزن بوده را انجام داده اید.

 

منبع: بانوی شهر

 

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