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leben, essen und geniessen

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Ein Schritt nach dem anderen

Gepostet am 27. März 2014 um 20:00

Fettleibigkeit und Gewichtsprobleme sind weltweit endemisch, da die Menschen weniger aktiv sind und aufgrund schlechter Essgewohnheiten. Das Leben ist hektisch! Ob zu Hause oder im Büro – wir arbeiten viele Stunden. Unsere Tage sind mit engen Terminplänen vollgepackt und wir haben oft keine Zeit, um uns ordentliche Mahlzeiten zu kochen. Also wählen wir den schnellsten und ungesündesten Weg – und das oft in großen Portionen. Unser Gehirn braucht 15 bis 20 Minuten, bis es erkennt, dass unser Magen voll ist. Wenn wir also unterwegs und schnell essen, neigen wir dazu, zu viel zu essen. Kommt Ihnen das bekannt vor?

Sie haben das sicher schon einmal gehört und es ist wahr: Um abzunehmen und Ihr Wunschgewicht zu halten, müssen Sie langfristig denken. Und der einzige effektive Weg dafür ist, ihre Ernährungs- und Trainingseinheiten dauerhaft zu verändern. Dazu benötigen Sie einen Plan, der für Sie persönlich funktioniert. Ein Plan, mit dem Sie sich wohlfühlen und der wirklich nachhaltig ist. Nicht nur jetzt, sondern auch in Zukunft.

Denken Sie "innovativ"

Es kommt darauf an was Sie essen, nicht nur auf die Kalorien. Wenn Sie zum Einkaufen in den Supermarkt gehen, versuchen Sie in den Gängen am Rand zu bleiben. Denn dort finden Sie normalerweise frisches Brot, Fleisch, Milchprodukte sowie Obst und Gemüse. Die Mittelgänge sind meist mit Halbfertigprodukten und Fertiggerichten gefüllt, die voll mit  Inhaltsstoffen sind, deren Namen Sie nicht einmal aussprechen können.

Runter vom Sofa

Nicht jeder macht gerne Sport, aber das heisst noch lange nicht, dass es nicht auch andere Wege gibt, um den Körper in Bewegung zu halten. Gehen  Sie wenn möglich zu Fuss, statt mit dem Auto oder den öffentlichen Verkehrsmitteln zu fahren. Nehmen Sie die Treppe und nicht den Aufzug. Und wenn Sie mit dem Auto zum Supermarkt oder ins Einkaufszentrum fahren, nehmen Sie einen der hintersten Parkplätze. Kleine Veränderungen wie diese können bereits einen grossen Unterschied machen.

Nehmen Sie sich Zeit

Denken Sie immer daran, dass es sich um ein langfristiges Ziel handelt. Auf einen schnellen  Gewichtsverlust  folgt in der Regel eine schnelle Gewichtszunahme. Je länger das Abnehmen dauert, desto länger werden Sie das Gewicht  auch halten. Also nehmen Sie sich Zeit. Das gilt auch für das Essen. Decken Sie den Tisch, setzen Sie sich und kauen Sie das Essen in Ruhe.

Abgesehen davon, dass wir uns allgemein schlecht fühlen, hat Schlafmangel auch Auswirkungen auf jene zwei Hormone, die unser Gewicht steuern. Wenn Sie nicht genug schlafen, produziert Ihr Körper mehr Ghrelin, ein Hormon, das Ihnen sagt wann Sie essen müssen, und weniger Leptin, ein Hormon, das Ihnen das Signal gibt, dass Sie mit dem Essen aufhören sollten. Versuchen Sie also ausreichend Schlaf zu bekommen. Geben Sie sich eine regelmässige Schlafenszeit vor und halten Sie sich daran. Sie werden die Vorteile spüren (und sehen).


Quelle: Amagram 01/2014


 

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