PRZEPIS NA SUKCES

Decyzja o rozpoczęciu ćwiczeń zazwyczaj jest następstwem impulsu. Być może z dnia na dzień w lustrze pojawiło się kilka dodatkowych kilogramów, mogło być też tak że Twoje ulubione spodnie z ni stąd ni z owad stały się tak ze 2 numery za małe lub po prostu ktoś bliski z Twojego otoczenia mało subtelnie zwraca uwagę na zmianę twojej sylwetki. Niezależnie od motywacji w którymś momencie zapada decyzja o konieczności wprowadzenia zmian. Chcąc zmienić swoją sylwetkę zazwyczaj pierwsze kroki kierujemy ku popularnym czasopismom lub portalom internetowym. Tam napotykamy na różnego rodzaju diety cud. Niedopasowane indywidualnie, nastawione na krótki okres radykalnych zmian żywieniowych zapewniają krótkotrwały spadek wagi po czym bardzo często następuje powrót do stanu wyjściowego.

Jak działa dieta cud?

Typowym sposobem jest radykalne cięcie kalorii do 1000-1200. Jest to wartość, która generuje tak duży deficyt kaloryczny, który co prawda w pierwszej fazie przekłada się na znaczny spadek wagi, jednak posiada kilka wad:

  • skomponowanie pełnowartościowych posiłków zapewniających wszystkie niezbędne miko i makroelementy diety mieszczących się w tej puli kalorycznej jest bardzo trudne dla przeciętnego Kowalskiego;
  • po początkowej fazie redukcji organizm zaczyna spowalniać metabolizm, przez co spadek wagi ustaje, a każde złamanie diety skutkuje odłożeniem się większej ilości kalorii;
  • objętościowo posiłki nie zapewniają nam psychicznego komfortu i radości z ich spożywania.
Jak zatem dojść do celu?

Pewnym środkiem jest zbilansowana dieta nastawiona na spożywanie określonej dla Ciebie puli kalorii i ich podział na 3 makroskładniki: węglowodany, tłuszcze i białka. Od tej wyliczonej puli kalori odejmujemy dziennie 200 do 300 kcal oraz dodatkowo wprowadzamy dodatkową aktywność fizyczną.
Prosty przepis na sukces: CEL = (dieta + ćwiczenia) x  (czas + zaangażowanie)

Jak dokonywać pomiaru redukcji?

Waga często bywa zwodnicza. Amplituda jej wahań jest uzależniona od takich czynników jak podaż wody w organizmie, ostatnio spożywanych pokarmów, czy dnia, w którym dokonywany jest pomiar. Oczywiście nie zaszkodzi kontrola wagi, natomiast sposobem dokonywania pomiarów, który rekomenduje (zwłaszcza dla osób szczuplejszych) jest dokonywanie pomiarów obwodu całego swojego ciała. Mierzymy co miesiąc obwód w klatce piersowej, pasie, biodrach, pośladkach, udach (osobno prawe i lewe). Podczas pomiarów warto zwrócić szeczególną uwagę na to, aby mierzyć się zawsze na tej samej wysokości (np pomiar pasu dokonujemy na wysokości pępka), aby był on jak najbardziej dokładny. Specjalnie dla Was przygotowałam tabelę pomiarów, z której sama korzystam

TABELA MOICH POSTĘPÓW- plik do pobrania

Zapisując pomiary, łatwo zauważysz progres, który po kilku miesiącach będzie widać gołym okiem. Zyskasz nową sylwetkę i pewność siebie. No to do dzieła!

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    Kindly advise, I have developed rash on my face and this worries me as I think it can be an alarm for starting my meds. Last year my CD4 count was 948 and I am due for recent tests. Is it advisable to start your meds while your counts are above 500?

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    I have just started with my treatment Atroiza on the 28 of may 2013. I take mine at night The first two days I felt numb and dizzy now I have a problem with sleeping, I would sleep for a few hours and find that 2-3hours I’m wide awake.

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