Op een gezonde manier gewicht verliezen?

Gezond-afvallenOp een gezonde manier gewicht verliezen zal niet worden bereikt door crash diëten of plotselinge workouts die urenlang doorgaan. Toch is gezond afvallen wel vaak iets waar naar gestreefd wordt.

Je lichaam houdt van langzame verandering in voeding en sporten, haasten heeft dus geen enkele zin. Maar wat helpt dan wel?

 

 

Gezond afvallen: Wat is niet de bedoeling?

Toen ik zelf begon met afvallen had ik eigenlijk maar één voorwaarde die ik aan mezelf stelde: Het moest op een gezonde manier gebeuren. Wanneer je gaat afvallen raad ik je daarom ook echt aan om te zorgen dat het op een gezonde manier gebeurd. Je lichaam moet nog jaren mee en het zou zonde zijn als je over een paar jaar mankementen ontdekt omdat je deze zomer zo graag in je favoriete bikini wilde passen.

 

Om dit te bereiken zal je het niet te gehaast aan moeten pakken. Beginnen met sporten en het veranderen van je voeding is natuurlijk nooit slecht, maar weet waar je vandaan komt. Iemand die al jaren niet intensief heeft gesport, is niet de perfecte kandidaat om een uur op de loopband te gaan staan. Op deze manier zul je je eerder gedemotiveerd en uitgeput voelen dan dat je er een voldaan gevoel aan over houdt.

 

Hetzelfde geldt voor iedereen die ervoor kiest om plotseling zichzelf uit te hongeren. Het is niet alleen erg ongezond voor je lichaam, maar ook je metabolisme zal ontregeld worden. Het afvallen zal daardoor een stuk lastiger worden. Iedereen die niet gewend is om weinig te eten zou daarom ook zeker niet gelijk moeten beginnen met dit soort diëten. Bij Fitter Zonder Excuses staan we daarom ook niet achter diëten die je een sterk hongergevoel geven. Er zijn tegenwoordig genoeg mogelijkheden om zonder een hongergevoel af te vallen.

 

"Maar wat mag dan wel?"

Er zijn gelukkig wel een hoop dingen die wel aan te raden zijn. Je lichaam werkt eigenlijk best eenvoudig. Het gebruikt energie Gezond-afvallen2tijdens de dag en deze energie wordt gehaald uit de voedingsstoffen die jij eet. Zodra je meer energie binnenkrijgt dan dat je verbrandt slaat je lichaam dit op in de vorm van vet. Dit werkt andersom op precies dezelfde manier: Wanneer je lichaam meer energie verbruikt dan dat er binnenkomt verbrandt je vet en val je dus af. Waarschijnlijk wist je dit al wel een beetje.

Hierdoor wordt het belangrijk om daar verandering in te brengen. Zoals ik al zei: meer energie gebruiken dan er binnenkomt = vetverbranding. Dit kan op 2 simpele manieren worden gedaan:

1 Verminder het aantal calorieën dat je binnenkrijgt 

Het aantal calorieën verminderen dat je binnenkrijgt op een dag is één van de simpelste dingen die je kan doen om af te vallen. Toch zijn er nog zoveel mensen die hier problemen mee hebben, ondanks dat ze er wat aan willen doen (vandaar dat er zoveel overgewicht is in Nederland). De grootste reden hiervan is omdat het vaak lastig te bepalen is hoeveel calorieën ergens in zit.

Een eenvoudige oplossing is om voor een kant en klaar dieet of receptenboek te gaan. Hiermee worden alle zorgen weggenomen en weet je zeker dat je minder calorieën binnenkrijgt dan nodig is. Pas wel op met zeer strenge diëten zoals bijvoorbeeld die van Sonja Bakker. De resultaten mogen dan bij sommigen goed zijn, het richt zich eigenlijk alleen maar op zo min mogelijk calorieën binnen krijgen. Dit klinkt goed, maar het zorgt er wel voor dat je bijna de hele dag met een hongergevoel rondloopt, niet erg gezond dus.. 

Toch hangt het vaak van de persoon zelf af, sommige vinden bijvoorbeeld het cambridge dieet geweldig, ondanks dat dit voor veel mensen vaak veel te streng is. De ander gaat voor een koolhydraatarm dieet en voelt zich daar helemaal goed bij. Het blijft gewoon belangrijk om te kijken wat bij je past, niet wat perse heel goed werkt voor anderen.

2Verhoog het energie dat je lichaam nodig heeft

Een andere manier om ervoor te zorgen dat je vet gaat verbranden is om meer energie van je lichaam te vragen. De meest simpele oplossing is bij iedereen wel bekend: Meer sporten. Sporten is niet alleen gezond, maar vraagt dus ook energie van je lichaam. Toch zijn er wel dingen waar je voor moet uitkijken. 

Zo is het eerste waar mensen aan beginnen meestal het cardio gedeelte. Op zich geen verkeerde keuze, maar daarna gaat het meestal fout. Het is gewoon niet mogelijk om meteen 45 minuten hard te lopen, of een uur lang deel te nemen aan spinning lessen. Het demotiveert je niet alleen enorm, het verhoogt ook de kans op blessures.

Het is ook nog eens onnodig, want er zijn genoeg goede oplossingen. Krachttraining is er daar één van. Krachttraining wordt vaak geassocieerd met het aanmaken van spieren. Dit is voor een gedeelte terecht, maar krachttraining is ook een geweldige manier om vet te verbranden. Het vraagt veel energie van je lichaam en zorgt er ook voor dat je spieren zich ontwikkelen.

Gezondheidsvoordelen van gewichtsverlies

Gewicht verliezen doe je eigenlijk niet alleen om er beter en fitter uit te zien. Het is wetenschappelijk bewezen dat het verliezen van gewicht ook een hoop voordelen voor je gezondheid met zich mee brengt.

Het is normaal dat naarmate je ouder wordt, je gewicht ook iets zal toenemen. Dit is ook niet erg of slecht voor je gezondheid. Maar zodra dit met grote stappen gaat en zorgt voor een veel te hoog BMI kan dit vervelende gevolgen voor je gezondheid met zich meebrengen. Gelukkig zit er dus ook een andere kant aan dit verhaal. Zodra je gewicht begint te verliezen zal dit voordelen gaan opleveren.

Zo hebben onderzoeken aangetoond dat als vrouwen met overgewicht tussen de 4,5 en 9 kg afvallen dit de kans op diabetes halveert ! Bij mannen wees dit onderzoek uit dat wanneer er een gezond aantal gewicht wordt verloren, dit de kansen op hart problemen aanzienlijk verminderd.

"Wees geduldig."


GeduldHet kan misschien wel een aantal weken duren voordat je resultaat ziet. Maar zolang je je netjes houdt aan de juiste voeding en er af en toe bij sport zullen de resultaten vanzelf gaan komen. Jezelf gemotiveerd houden tijdens een dieet of sportsessie is één van de lastigste dingen. Maar denk dan hier aan: Iedereen heeft daar last van, anders zou ik dit niet eens hoeven te vertellen. 

Heb je een paar dagen wat minder resultaat? Ga gewoon verder met waar je mee bezig was. Ben je een keer aangekomen in plaats van afgevallen? Keep going ! Waarschijnlijk heb je weleens een programma gezien waarin iemand met zwaar overgewicht wordt geholpen met afvallen. Nog nooit is het voorgekomen dat deze persoon in één keer het hele gewicht verloor dat de coach in ogen had. De ene week ging het beter dan de andere week. Vaak zitten er ook weken tussen waarin deze persoon weer aankwam, dit is niet meer dan menselijk. 

Wat je ook zeker niet moeten vergeten is om je behaalde doelen te vieren. Het geeft waarschijnlijk al plezier genoeg om op de weegschaal te zien staan dat je bent afgevallen, maar ga niet meteen verder. Ga bijvoorbeeld een keer shoppen om het te vieren, of een keer lekker uiteten (houdt het wel gezond, haha). Op deze manier blijf je gemotiveerd en behoud je de zin om ook je volgende doel weer te gaan halen !

De conclusie..

Gezond afvallen hoeft dus helemaal niet moeilijk te zijn. Een flinke dosis inzet en een beetje geduld is het enige wat je nodig hebt. In bijna alle gevallen is een slechte voeding de boosdoener, dit hoeft vaak niet eens echt aan jou te liggen, maar meer aan de slechte producten in de winkels/supermarkten. Je kan bijvoorbeeld besluiten om een maand te gaan eten zonder koolhydraten, hierdoor is het mogelijk om af te vallen, zonder dat je heel de dag met een hongergevoel rondloopt.

 

Over Stephanie...
Na jarenlang ontevreden zijn over mijn gewicht besloot ik een paar jaar geleden om hier eindelijk eens iets aan te doen.
Nu geniet ik alweer een paar jaar van mijn ideale gewicht en deel ik graag mijn adviezen en de beste methodes met jou !Foto6

Al ons nieuws op Facebook !

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