Fabels & Feiten over Afvallen

Fabels & Feiten over Afvallen

Goede voornemens

Het is weer die tijd van het jaar, iedereen wil voor de feestdagen nog een paar kilo’s eraf en zijn van plan om het nieuwe jaar weer te starten met allerlei goede voornemens. Meer sporten, stoppen met roken, gezonder eten herken je het? Toch is het iets dat je nu moet doen, wij houden met z’n allen wel van uitstel gedrag. Ja ik ben goed bezig, maar vandaag neem ik nog even dat lekkere taartje want ja mijn buurvrouw is jarig, maar morgen begin ik ECHT.

Klinkt herkenbaar? Ik ben zelf ook hartstikke schuldig. Al hoewel mijn lifestyle over het algemeen heel gezond is heb ik ook mijn momenten en periodes. Vooral doordat suiker zo verslavend is, is het heel moeilijk om na een aantal suiker rijke maaltijden je gezonde eetpatroon weer op te pakken. Wil je afvallen? Dan moet je echt de knop omzetten, wil je gezond blijven leven? Dan is het toverwoord “balans”.

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Amandelen, barstensvol gezonde vetten en vitamine A

Vermijd vet eten
Dit is een van de grootste fabels. Het is juist helemaal niet goed om vet weg te laten uit je dieet. Sterker nog, van goede vetten eten bevorder je juist gewichtsverlies. Bovendien heeft je lichaam vet nodig, onder andere voor voldoende vitamine A,D,E en K, voor de opbouw van cellen en weefsels, de aanmaak van hormonen en van gal. Uiteraard gaat het hier om de goede vetten, niet de onverzadigde vetten daar moet je wel mee uit kijken.

Je moet bewegen als je wilt afslanken 
Feit. Juist de combinatie van gezond eten en bewegen zorgt ervoor dat je afvalt. Als je wilt afvallen is het een simpele rekensom van meer verbranden dan er binnen komt. Beweging kan hier voor zorgen. Daarnaast versnelt het je metabolisme, waardoor je ook na je bewegen – in rust zul je ook nog meer verbranden. 

Vlak voor het sporten, bewegen is belangrijk voor je lijf!
Vlak voor het sporten, bewegen is belangrijk voor je lijf!


Het is belangrijk veel (water) te drinken 

Dit is een belangrijk feit. Als je veel water drinkt zorg je ervoor dat de afvalstoffen die worden geproduceerd bij het afslanken snel uit je lichaam worden afgevoerd. Daarnaast zorgt het drinken ervoor dat je stoelwisseling op gang blijft, als je onvoldoende drinkt blijven de vezels die je binnen krijgt plakken en kun je last krijgen van verstopping. 

Ontbijt overslaan helpt met afvallen
Fabel. Nog steeds slaan heel veel mensen het ontbijt over, helemaal geen goed idee als je wilt afvallen. Hierdoor ben je veel meer geneigd om de rest van je dag te compenseren en eet je juist meer. Bovendien zorgt het ontbijt voor het op gang brengen van je stofwisseling. 

Een gezonde start van de dag
Een gezonde start van de dag is het halve werk

Weeg je niet te vaak
Dit is ook weer een feit. Vooral bij vrouwen, maar ook bij mannen kan je gewicht enorm verschillen en schommelen. Dit komt door je eetpatroon, beweging, het weer en bij vrouwen spelen hormonen hierin ook een belangrijke rol. Daarom word vaak aangeraden je 1x per week te wegen op hetzelfde tijdstip op dezelfde dag in de week. Dan heb je het meest betrouwbare beeld van je gewichtsafname.  

Eet 3 maaltijden per dag, geen tussendoortjes
Ook dit is weer een fabel. Veel mensen eten 3 grote porties per dag, terwijl het juist goed is om kleinere maaltijden gespreid over de dag te eten. Men zegt dat je stofwisseling zodoende beter op gang blijft. Natuurlijk moet je geen snickers, zakken chips en patatjes speciaal tussendoor eten maar slanke en gezonde tussendoortjes als je wilt afvallen.

Na 19:00 uur eten word je dik van
Dit vind ik een lastige, er zijn veel onderzoeken geweest maar het is in principe een fabel. Het gaat natuurlijk om de totale inname van je voeding over de hele dag gezien. Maar je lichaam heeft het wel heel zwaar om een enorme maaltijd te verteren en te verwerken die je vlak voor je gaat slapen nog naar binnen hebt gewerkt. 

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En dit is heel belangrijk als je wilt afvallen…

Zorg ervoor dat je vocht afdrijft. 
Vocht afdrijven, dit betekent dat je afvalstoffen je lichaam verlaten wat bevorderlijk is voor je lijf en ook je gewicht. En het fijne is dat je dit kunt doen met behulp van bepaalde voedingsmiddelen zoals uien, sla, bieten, wortelen, asperges, knoflook en tomaten zijn allemaal groenten die een vocht afdrijvende werking hebben. Daarnaast geven uien je stofwisseling ook nog eens een boost (weer goed als je wilt afvallen) en zorgt het ervoor dat je lichaam minder vetcellen aanmaakt. 

Rode pepers eten
Turn up the heat! Ik zou je niet willen aanraden een hele peper op te eten als gezonde snack ;-), maar pittig eten versnelt je stofwisseling, stilt je hongergevoel en zorgt er voor dat je dus meer calorieën verbrandt. Dus gooi gerust een lepeltje sambal of wat extra chili pepers door je wok gerecht vanavond 😉 

Drink groene thee
Ik ben zelf verslaafd aan groene thee, helemaal tijdens de winter want dan vind ik water drinken vaak koud en heb ik er minder zin in. Groene thee drinken zorgt ervoor dat je minder snel aanslag hebt op je tanden, maar het mooiste is dat je door de cafeïne in de groene thee een hoger energieverbruik van je organen en spieren in werking zet. Het stofje catechist activeert vervolgens je cellen knipt ze in losse vetzuren. Concluderend: een heel goed drankje om dat vet tegen te gaan. We nemen nog een kopje 😉

Eet eiwitrijk
Waarom zijn eiwitten nou zo goed voor je en hamert elk dieet op meer eiwitten? Feit: je lichaam moet harder werken om eiwitten te kunnen verteren, meer energie betekent een hogere vetverbranding en je bent ook nog eens langer verzadigd. Teveel eiwitten is ook weer niet goed, het gaat nog steeds om “balans”. 

Vermijd zout eten
Het is geen fabel, in heel veel voedingsmiddelen zit zout zonder dat je er erg in hebt. Vooral als je nog uit pakjes eet krijg je ongemerkt een grote hoeveelheid zout binnen. Al dit zout zorgt ervoor dat je vocht vast houdt, terwijl je juist bezig zou moeten gaan om vocht af te drijven. Eet dus zo min mogelijk bewerkt eten (uit pakjes) en wees minder gul met je zout in je eten.

En dan tenslotte een van mijn aller grootste tips, maak je vooral niet druk om alle feestdagen en bijbehorende snoeperijen. Als je de dagen ervoor en erna een beetje balans dan compenseer je die ene grote maaltijd zo weer. Het is juist een feest om van te genieten, niet om je nu al druk te maken over een mogelijke extra kilo.

XoXo 

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    de dijen ? Ik wil oefening die niet zal bulk me weten .

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