{"id":513,"date":"2021-07-11T10:10:06","date_gmt":"2021-07-11T08:10:06","guid":{"rendered":"https:\/\/consumers-views.com\/lv\/?p=513"},"modified":"2021-07-11T10:10:06","modified_gmt":"2021-07-11T08:10:06","slug":"ka-atri-zaudet-10-marcinas","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/lv\/ka-atri-zaudet-10-marcinas\/","title":{"rendered":"K\u0101 \u0101tri zaud\u0113t 10 m\u0101rci\u0146as – padomi, k\u0101 \u0101tri zaud\u0113t m\u0101rci\u0146as."},"content":{"rendered":"\n

Vai j\u016bs varat \u0101tri zaud\u0113t 10 kg bez jojo efekta?<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Diem\u017e\u0113l nav iesp\u0113jams \u012bs\u0101 laik\u0101 zaud\u0113t daudz tauku<\/strong> bez blakuspar\u0101d\u012bb\u0101m. M\u016bsu organisms sapr\u0101t\u012bgi aizsarg\u0101sies pret lielu svara zudumu, un, ja m\u0113s ar to c\u012bn\u012bsimies, m\u0113s nekad neuzvar\u0113sim. T\u0101p\u0113c mums ir j\u0101par\u0101da tai m\u012blest\u012bba, p\u0113c iesp\u0113jas vair\u0101k to kopjot, kas noz\u012bm\u0113 \u0113st daudz uzturviel\u0101m bag\u0101tas un nep\u0101rstr\u0101d\u0101tas p\u0101rtikas. Tikai \u0161\u0101d\u0101 veid\u0101, apvienojot m\u016bsu gar\u012bg\u0101s un fizisk\u0101s stipr\u0101s puses, m\u0113s ieg\u016bsim v\u0113lamo slaido fig\u016bru, par kuru jau sen esam sap\u0146oju\u0161i.<\/p>\n\n\n\n

\u0100tri<\/strong> ir \u013coti maldino\u0161s v\u0101rds, jo 10 kg<\/strong> zaud\u0113\u0161ana 3<\/strong> m\u0113ne\u0161u laik\u0101 cilv\u0113kam ar smagu aptauko\u0161anos b\u016bs piem\u0113rota un vesel\u012bga. No otras puses, \u0161\u0101ds svara zudums norm\u0101la svara cilv\u0113kam m\u0113ne\u0161a laik\u0101 ir p\u0101r\u0101k \u0101trs un nevesel\u012bgs. T\u0101p\u0113c p\u0113c svara zaud\u0113\u0161anas bie\u017ei vien paliek \u0101das krokas jeb pelik\u0101ni. \u0136ermenis nesp\u0113j sekot l\u012bdzi tauku un \u0101das elast\u012bbas zudumam.<\/p>\n\n\n\n

K\u0101 \u0101tri zaud\u0113t 10 kg? – R\u012bkojieties.<\/h2>\n\n\n\n

\u0160aj\u0101 gad\u012bjum\u0101 ir nepiecie\u0161ama liela motiv\u0101cija, ener\u0123ija un dz\u012bv\u012bbas sp\u0113ks darboties. Ta\u010du vissvar\u012bg\u0101kais ir neatlaid\u012bba, jo motiv\u0101cija, kas mums ir svara zaud\u0113\u0161anas s\u0101kum\u0101, daudzos gad\u012bjumos ar laiku mazin\u0101s.<\/p>\n\n\n\n

Mums ir prec\u012bzi j\u0101defin\u0113 m\u0113r\u0137is, uz kuru v\u0113lamies tiekties. Iedom\u0101simies \u0161o v\u0113lamo fig\u016bru un atgriez\u012bsimies pie \u0161\u012bs atmi\u0146as ar katru v\u0101ju br\u012bdi vai v\u0113lmi \u0113st starp \u0113dienreiz\u0113m. Tagad apl\u0113siet, cik sver cilv\u0113ks ar j\u016bsu sap\u0146u siluetu: 70, 65 vai 50 kg<\/strong>? Neaizmirstiet to lietot ar m\u0113ru. Ne vienm\u0113r cilv\u0113ks ar 50 kilogramiem izskat\u012bsies vesels, ta\u010du tas noteikti b\u016bs pareizais svars 158<\/strong> kilogramu augstumam.<\/p>\n\n\n\n

Svara zaud\u0113\u0161anas laiks ir at\u0161\u0137ir\u012bgs, un nav iesp\u0113jams prec\u012bzi noteikt,<\/strong> k\u0101d\u0101 laik\u0101 m\u0113s sasniegsim v\u0113lamo fig\u016bru. Tie ir individu\u0101li rezult\u0101ti. Katram cilv\u0113kam ir at\u0161\u0137ir\u012bga motiv\u0101cija, raksturs, iztur\u012bba, fizisk\u0101 aktivit\u0101te vai vesel\u012bba. Ne jau laiks ir tas, kam vajadz\u0113tu b\u016bt m\u016bsu virz\u012bt\u0101jsp\u0113kam, bet gan m\u016bsu labkl\u0101j\u012bba un vesel\u012bba. Ja koncentr\u0113sieties uz \u0161\u012bm div\u0101m liet\u0101m un veiksiet izmai\u0146as sav\u0101 dz\u012bv\u0113, varat sagaid\u012bt iespaid\u012bgus rezult\u0101tus<\/strong>, kas, k\u0101 redz\u0113siet visa procesa beig\u0101s, bija gr\u016bti, bet viegli, un pietika tikai nedaudz labas gribas. Visgr\u016bt\u0101k ir s\u0101kt, bet, ja m\u0113s pieliksim p\u016bles, lai iemantotu noteiktus ieradumus, tie m\u016bs pavad\u012bs visu atliku\u0161o dz\u012bvi.<\/p>\n\n\n\n

T\u0101tad veiksmes recepte ir vienk\u0101r\u0161a: r\u016bp\u0113jieties par sevi, neind\u0113jiet sevi un dz\u012bvojiet akt\u012bvi<\/strong>. J\u016bs pat negaid\u012bsiet, ka sekas par\u0101d\u012bsies tik \u012bs\u0101 laik\u0101.<\/p>\n\n\n\n

K\u0101 zaud\u0113t 10 kg? – Jauni \u0113\u0161anas paradumi<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

<\/strong>Regul\u0101ra malt\u012b\u0161u \u0113\u0161ana nav tik sare\u017e\u0123\u012bta aktivit\u0101te, ko ieviest dz\u012bv\u0113. Vienk\u0101r\u0161i s\u0101ciet dom\u0101t un pl\u0101not. Izstr\u0101d\u0101jot sev p\u0101rtikas pl\u0101nu n\u0101kamajai ned\u0113\u013cai, ietaup\u012bsiet sev nervus un naudu. T\u0101p\u0113c centieties \u0113st p\u0113c iesp\u0113jas lab\u0101k:<\/p>\n\n\n\n

  • Katras tr\u012bs stundas<\/strong> un 5 \u0113dienreizes<\/strong> dien\u0101<\/li>
  • Ik p\u0113c \u010detr\u0101m stund\u0101m<\/strong> un 4<\/strong> \u0113dienreizes dien\u0101.<\/li><\/ul>\n\n\n\n

    Vislab\u0101kais variants ir \u0113st piecas reizes dien\u0101, ja jums ir t\u0101da iesp\u0113ja. Tas iev\u0113rojami uzlabos vielmai\u0146u, nov\u0113rs\u012bs snacking un past\u0101v\u012bgu dom\u0101\u0161anu par \u0113dienu.<\/p>\n\n\n\n

    Zaud\u0113jiet 10 kg un mainiet savu dz\u012bvi.<\/h2>\n\n\n\n
    • Izv\u0113lieties produktus vesel\u012bgi un sapr\u0101t\u012bgi. Tiem j\u0101b\u016bt p\u0113c iesp\u0113jas maz\u0101k apstr\u0101d\u0101tiem un ar nelielu daudzumu konservantu. J\u016bsu uztur\u0101 ir j\u0101b\u016bt pareizajam og\u013chidr\u0101tu, olbaltumvielu, tauku un holester\u012bna daudzumam, kas atbilst j\u016bsu kaloriju vajadz\u012bb\u0101m.<\/li>
    • Noskaidrojiet, k\u0101das ir j\u016bsu kaloriju vajadz\u012bbas<\/strong>. \u0160im nol\u016bkam izmantojiet internet\u0101 pieejamos BMI kalkulatorus.<\/li>
    • Vienm\u0113r \u0113diet brokastis. Brokastu izlai\u0161ana ir \u013coti svar\u012bga, jo t\u0101s sniedz ener\u0123iju visai dienai. Brokastis j\u0101\u0113d stundas laik\u0101 p\u0113c pamo\u0161an\u0101s.<\/li>
    • Neizlaidiet ar\u012b vakari\u0146as, bet ap\u0113diet t\u0101s divas stundas pirms gul\u0113tie\u0161anas<\/strong>. Atbilsto\u0161s porciju skaits noz\u012bm\u0113, ka nav p\u0101r\u0113\u0161an\u0101s saj\u016bta, bet nav ar\u012b izsalkuma, kas ne\u013cauj jums aizmigt.<\/li>
    • Dzeriet vismaz 1,5 litrus<\/strong> \u0161\u0137idruma dien\u0101. Nodro\u0161iniet pareizu hidrat\u0101ciju ar \u016bdeni, aug\u013cu t\u0113ju, za\u013co t\u0113ju vai z\u0101\u013cu uzl\u0113jumu, kas veicina svara zudumu. \u016adens ar citronu ir ar\u012b lielisks: uz<\/strong> tuk\u0161a v\u0113dera p\u0113c pamo\u0161an\u0101s tas uzlabo gremo\u0161anas procesus un sniedz s\u0101ta saj\u016btu uz ilg\u0101ku laiku<\/strong>. Ar\u012b kafijai piem\u012bt vielmai\u0146u veicino\u0161as<\/strong> \u012bpa\u0161\u012bbas, ta\u010du ievietojiet to sav\u0101 uztur\u0101 laiku pa laikam un ar m\u0113ru, jo t\u0101 var izrais\u012bt sirds slim\u012bbas un paaugstin\u0101tu asinsspiedienu.<\/li>
    • Ierobe\u017eojiet s\u0101ls pat\u0113ri\u0146u<\/strong>. Po\u013ciem ir tendence p\u0101rsp\u012bl\u0113t s\u0101li. S\u0101ls porcija nedr\u012bkst p\u0101rsniegt \u0113damkaroti dien\u0101.<\/strong> Liels s\u0101ls daudzums izraisa p\u0101rm\u0113r\u012bgu \u016bdens uzkr\u0101\u0161anos<\/strong> organism\u0101, un tas negat\u012bvi ietekm\u0113 visu svara zudumu.<\/li>
    • Atbilsto\u0161s \u0161\u0137iedrvielu daudzums uztur\u0101<\/strong> garant\u0113 s\u0101ta saj\u016btu un gremo\u0161anas probl\u0113mu tr\u016bkumu<\/strong>. Tas veicina vielmai\u0146as procesus, un piln\u012bga v\u0113dera saj\u016bta noz\u012bm\u0113, ka nav v\u0113l\u0113\u0161an\u0101s uzkost. Daudz \u0161\u0137iedrvielu ir pilngraudu produktos, piem\u0113ram, br\u016bnajos r\u012bsos, pilngraudu makaronos un putraimos. Makaronu lab\u0101s \u012bpa\u0161\u012bbas tajos saglab\u0101sies, ja tos pagatavosiet al dente.<\/li>
    • \u0112\u0161anas laik\u0101 neveiciet citas darb\u012bbas. M\u0113\u0123iniet neskat\u012bties televizoru un nes\u0113d\u0113t pie datora. Nesteidzieties un izbaudiet gar\u0161u<\/strong>, un, pats galvenais, nesteidzieties<\/strong>. Dodiet sev br\u012bdi, pateicoties tam, j\u016bs pies\u0101tin\u0101siet savas saj\u016btas un neb\u016bs v\u0113l\u0113\u0161an\u0101s novirz\u012bties no di\u0113tas.<\/li>
    • Ierobe\u017eojiet visus stimul\u0113jo\u0161os l\u012bdzek\u013cus<\/strong>, bet laiku pa laikam at\u013caujieties lietot alkoholu. P\u0101rtrauciet sm\u0113\u0137\u0113t, kas ne tikai izraisa slim\u012bbas, bet ar\u012b iev\u0113rojami trauc\u0113 uzlabot fizisko formu, un nav nek\u0101 slikt\u0101ka par darbu pie sevis un past\u0101v\u012bgu rezult\u0101tu tr\u016bkumu.<\/li>
    • Izv\u0113lieties gudri un ierobe\u017eojiet taukus<\/strong>. Biez\u0101 kr\u0113juma viet\u0101 mais\u012bjumam izmantojiet dab\u012bgo jogurtu, bet kartupe\u013cus pagatavojiet cepe\u0161kr\u0101sn\u012b, nevis gatavos \u010dipsus.<\/li>
    • Neviens nav ide\u0101ls.<\/strong> \u0160\u012b iemesla d\u0113\u013c p\u0113c vakari\u0146\u0101m pie vecm\u0101mi\u0146as varat at\u013cauties gabali\u0146u k\u016bkas vai konfektes Ziemassv\u0113tkos.<\/li>
    • Uzlabojiet vielmai\u0146u<\/strong>. Pievienojiet \u0113dienam gar\u0161vielas, kas pozit\u012bvi ietekm\u0113 termogenezi. To vid\u016b ir karijs, melnie pipari, kurkuma un kan\u0113lis.<\/li>
    • Nodro\u0161iniet savu \u0137ermeni ar atbilsto\u0161u papildin\u0101jumu<\/strong>. J\u016bsu izv\u0113l\u0113tajiem prepar\u0101tiem j\u0101satur dabiskas izcelsmes sast\u0101vda\u013cas<\/strong>. Tie palielin\u0101s j\u016bsu darba ietekmi svara zuduma laik\u0101. BurnBooster ir viens no tiem.<\/li>
    • Esi akt\u012bvs!<\/strong> – Atrodiet savu iecien\u012bt\u0101ko aktivit\u0101ti. Ir daudz iesp\u0113ju, t\u0101 var b\u016bt skrie\u0161ana, peld\u0113\u0161ana, rite\u0146brauk\u0161ana. Varat iesl\u0113gt savu iecien\u012bt\u0101ko fitnesa kompaktdisku vai doties uz sporta z\u0101li. Svar\u012bgi ir tas, ka tas jums sag\u0101d\u0101 prieku un ka jums pat\u012bk tren\u0113ties \u0161\u0101d\u0101 veid\u0101. Tas ir veids, k\u0101 regul\u0101ri vingrot un att\u012bst\u012bt vesel\u012bgu ieradumu.<\/li>
    • J\u016bs varat dar\u012bt jebko. Nekad ne\u0161aubieties par sav\u0101m sp\u0113j\u0101m. Svar\u012bga ir neatlaid\u012bba <\/strong>un konsekvence<\/strong>. Tas ir atkar\u012bgs no jums, k\u0101du ce\u013cu dz\u012bv\u0113 izv\u0113l\u0113sieties un k\u0101 un ko j\u016bs sasniegsiet, lai ieg\u016btu v\u0113lamo fig\u016bru<\/strong>. Ta\u010du neaizmirstiet to dar\u012bt vesel\u012bgi, dro\u0161i un ne p\u0101r\u0101k \u0101tri. Beidziet sap\u0146ot par 10 kilogramu zaud\u0113\u0161anu un s\u0101ciet sekot maniem padomiem.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"

      Vai j\u016bs varat \u0101tri zaud\u0113t 10 kg bez jojo efekta? Diem\u017e\u0113l nav iesp\u0113jams \u012bs\u0101 laik\u0101 zaud\u0113t daudz tauku bez blakuspar\u0101d\u012bb\u0101m. M\u016bsu organisms sapr\u0101t\u012bgi aizsarg\u0101sies pret lielu svara zudumu, un, ja m\u0113s ar to c\u012bn\u012bsimies, m\u0113s nekad neuzvar\u0113sim. T\u0101p\u0113c mums ir j\u0101par\u0101da tai m\u012blest\u012bba, p\u0113c iesp\u0113jas vair\u0101k to kopjot, kas noz\u012bm\u0113 \u0113st daudz uzturviel\u0101m bag\u0101tas un […]<\/p>\n","protected":false},"author":5,"featured_media":512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-zudums","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/513","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/comments?post=513"}],"version-history":[{"count":1,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/513\/revisions"}],"predecessor-version":[{"id":514,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/513\/revisions\/514"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media\/512"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media?parent=513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/categories?post=513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/tags?post=513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}