كيفية التوقف عن الشخير: الأجهزة التي تعمل (ولا تعمل)

أسوأ 10 طرق لإنقاص الوزن

إن تجربة الحميات الغذائية البدائية وتخطي الوجبات لن يفيدك

أنت تخطو على الميزان و... قف . هذا الرقم لا يمكن أن يكون صحيحا، أليس كذلك؟ يبدو أن أكثر من 10 أرطال إضافية قد تحققت بطريقة أو بأخرى على جسمك.

الآن، هدفك هو التخلص من هذا الوزن الزائد في أسرع وقت ممكن. ولكن كما يعلم الكثير من الناس، فإن فقدان الوزن أصعب بكثير من اكتسابه. لكن لا تدع هذه الأخطاء العشرة الشائعة تخرب نجاحك.

1. تحديد أهداف غير واقعية

قد يبدو التعهد بخسارة 10 أرطال في غضون أسبوع فكرة جيدة، لكنه ليس نوع الهدف الذي يهيئك للنجاح، كما تقول عالمة النفس  سوزان ألبرز، PsyD . إنه ببساطة الكثير لتخسره بهذه السرعة. انها ليست واقعية.

تشير الأبحاث إلى أن خسارة 1 إلى 2 رطل أسبوعيًا هو هدف معقول، اعتمادًا على نوع جسمك. من المرجح أن يؤدي هذا النهج التدريجي إلى سلوكيات مستدامة تساعد في منع عودة الوزن المفقود.

إن تحديد أهداف قصيرة المدى أكثر قابلية للتحقيق يتيح لك أيضًا البناء على الإنجازات. كل جنيه تخسره يصبح سببًا للاحتفال بجهدك والتزامك.

يقول الدكتور ألبرز: "لا تقلل من شأن قوة التعزيز الإيجابي". "عندما تقوم بأفعال تجعلك تشعر بالرضا، فإنك تريد الاستمرار في القيام بها."

خيار اخر؟ بدلاً من التركيز على الأرقام الموجودة على الميزان الخاص بك، اهدف إلى إنشاء أنماط أكل صحية وتغييرات في نمط الحياة. يؤدي ذلك عادةً إلى فقدان الوزن والشعور بالتحسن في جسمك.

2. الاعتماد على الحميات الغذائية الرائجة

إذا كان برنامج النظام الغذائي غير الواضح الذي يعد بخسارة الوزن يبدو رائعًا لدرجة يصعب تصديقها... حسنًا، فهو على الأرجح غير صحيح أو يستحق وقتك وجهدك.

توفر الأنظمة الغذائية البدائية العديد من الوعود التي لا تحبس الأنفاس (تذوب دهون البطن!) ولكنها تقدم نتائج قليلة، إن وجدت، على المدى الطويل، كما تقول اختصاصية التغذية المسجلة Beth Czerwony، RD، LD. في الأساس، توفر هذه الخطط الأمل والضجيج ولكن القليل من أي شيء آخر.

إذًا، كيف يمكنك اكتشاف الحمية الغذائية الرائجة؟ يركز الكثيرون على تناول طعام أو نوع معين من الطعام. " حمية الجريب فروت " هي مثال جيد. كما سبق بالنسبة لبرامج الأكل التي تركز إلى حد كبير على البروتينات أو الدهون فقط.

ولكن عن طريق قطع مجموعات من الأطعمة، فإن العديد من الأنظمة الغذائية الرائجة تستبعد العناصر الغذائية الرئيسية التي يحتاجها جسمك، مما قد يؤدي إلى مشاكل صحية.

بالإضافة إلى ذلك، غالبًا ما تؤدي الحميات الغذائية المبتذلة إلى إنشاء علاقة مختلة مع الطعام قد يكون من الصعب التراجع عنها.

يقول تشيروني: "إن النظام الغذائي الصحي والمستدام عادة ما يكون نظامًا شاملاً". "وهذا يعني تناول الفاكهة والخضروات والحبوب الكاملة والبروتين ومنتجات الألبان بأحجام مناسبة."

إذا كنت تبحث عن خطة نظام غذائي صحي طويل الأمد، فإن العديد من مقدمي الرعاية الصحية يوصيون بنظام البحر الأبيض المتوسط ​​الغذائي .

3. استخدام الشعور بالذنب كمحفز

إن توبيخ نفسك عقليًا بشأن وزنك لن يساعد في خفض الأرقام على مقياسك. في الواقع، قد يكون لها تأثير معاكس.

تظهر الأبحاث أن الشعور بالذنب بشأن وزنك يمكن أن يؤدي إلى زيادة الوزن ويؤدي إلى علاقة غير صحية مع الطعام. يحذر الدكتور ألبرز قائلاً: "إنه ليس طريقًا للنجاح". "عندما تشعر أنك تفعل أشياء "خاطئة" أو "سيئة"، فمن المرجح أن تستسلم تمامًا."

بمعنى آخر، التخلص من الأفكار "السلبية" قد يساعدك على خسارة الوزن.

4. تخطي وجبات الطعام

إذا كان خفض السعرات الحرارية يساوي فقدان الوزن، فإن تخطي الوجبات يجب أن يحدث العجائب، أليس كذلك؟ ليس بالضبط، يقول تشيروني. الغذاء هو الوقود لجسمك، بعد كل شيء. لا يمكنك ترك خزان الوقود الخاص بك فارغًا.

وتوضح قائلة: "إن تخطي وجبة بعد وجبة يمكن أن يمنع جسمك من الحصول على العناصر الغذائية التي يحتاجها".

كما أنه قد يبطئ عملية التمثيل الغذائي لديك، مما يعني أن جسمك يحرق سعرات حرارية أقل - وهو تعديل فسيولوجي يمكن أن يؤدي إلى زيادة الوزن. (وهذا ليس بالضبط هدفك من تجنب الوجبات).

الآن، هناك برامج صيام متقطع تحد من "ساعات تناول الطعام" ويمكن أن تكون فعالة لفقدان الوزن وإدارته. لكن هذه الخطط تحافظ على تناول التغذية ولا تعتمد على تخطي الوجبات.

وفي ملاحظة ذات صلة، يجب توخي الحذر من الأنظمة الغذائية منخفضة السعرات الحرارية التي تقل عن 1000 سعرة حرارية في اليوم. غالبًا ما يتطلب تناول مثل هذه الكمية الدنيا من الطعام دعمًا غذائيًا إضافيًا من خلال الفيتامينات والمكملات الغذائية. تحدث إلى مقدم الرعاية الصحية الخاص بك للتأكد من تجنب أي أوجه قصور.

5. الهوس بالميزان

يمكن قياس الوزن بسهولة، وهذا ليس بالأمر الجيد دائمًا. " في كثير من الأحيان، يستخدم الناس الميزان كسلاح - وليس كأداة،" يؤكد الدكتور ألبرز. "لقد أصبحوا مهووسين برقم واحد."

لذا، لا تركز فقط على هذا الرقم الذي ينبثق بين قدميك أثناء محاولتك تبني نمط حياة أكثر صحة. في كثير من الأحيان، قد يكون ما تشعر به وملاءمتك لملابسك مقياسًا أفضل لجهودك.

ولكن إذا كنت لا تستطيع ببساطة مقاومة الرغبة في وزن نفسك، فاستخدم نطاقًا بدلاً من التركيز على رقم واحد. "كن مرنا"، ينصح الدكتور ألبرز. "نتوقع أن نرى بعض الصعود والهبوط. إنه طبيعي."

6. المبالغة في ممارسة التمارين الرياضية عالية الكثافة

إن ممارسة التمارين الرياضية مفيدة لك ويمكن أن تساعدك بالتأكيد على تحقيق وزن صحي والحفاظ عليه. ولكن لا ينصح بالمبالغة في ممارسة الرياضة على جهاز المشي أو رفع الأثقال في محاولة للتخلص من الوزن بسرعة.

تقول عالمة فيزيولوجية التمارين كاتي لوتون، MEd، ATC، إن الإفراط في ممارسة التمارين الرياضية عالية الكثافة يمكن أن يثبط نظام المناعة لديك ويجعلك أكثر عرضة للإصابة.

قد يؤدي الجمع بين التمارين الرياضية القاسية واتباع نظام غذائي منخفض السعرات الحرارية إلى نتائج غير مرغوب فيها أيضًا.

وتوضح قائلة: "إذا لم يحصل جسمك على ما يكفي من الوقود لممارسة التمارين، فيمكنه في الواقع تخزين الدهون وحرق العضلات". "تتباطأ عملية التمثيل الغذائي لديك مع استنفاد العضلات، مما قد يؤدي إلى زيادة الوزن."

الحد الأدنى؟ الحد من التدريب عالي الكثافة إلى يومين إلى ثلاثة أيام في الأسبوع.

7. التعرق بسبب الوزن

أكثر من نصف وزن جسمك هو الماء. تفسر هذه الحقيقة الإغراء المتمثل في " خسارة " بضعة أرطال من الوزن عن طريق ممارسة الرياضة في قميص ثقيل أو التخييم في الساونا لفترات طويلة.

ولكن ما يصل إلى الجفاف المتعمد ليس فكرة جيدة على الإطلاق. يقول لوتون: "لا يقتصر الأمر على فقدان الماء فقط بسبب العرق". "إنك تستنزف الشوارد الكهربائية وتفقد الفيتامينات والمعادن الأساسية."

بالإضافة إلى ذلك، فإن أي فقدان للوزن سيكون قصير الأجل حيث ستعود تلك الكيلوجرامات بمجرد إعادة الترطيب.

8. الإطلالة على الترطيب

هل تريد أن تشتهي الطعام بشكل أقل؟ حاول شرب المزيد من الماء.

يقول تشيروني إن كوبًا من H2O قبل الوجبات أو عندما تشعر بالرغبة في تناول وجبة خفيفة يعمل على ملء معدتك قبل تناول الطعام. سيساعد ذلك في إشباع جوعك، مما قد يمنعك من العودة لثواني لتناول العشاء أو تناول وجبة خفيفة في منتصف النهار.

لكن العديد من الدراسات تربط فوائد أخرى بشرب المزيد من الماء أيضًا، بما في ذلك:

• زيادة حرق السعرات الحرارية.
• تحسين الهضم لإزالة النفايات من الجسم بسرعة أكبر.
• تحسين تدفق الدم، والذي يمكن أن يوفر دفعة من الطاقة للنشاط.
• تقليل الاعتماد على المشروبات السكرية ذات السعرات الحرارية العالية مثل الصودا أو العصير لإرواء عطشك.

إذًا، ما هي كمية الماء التي يجب أن تشربها يوميًا ؟ يقول تشيروني إن احتياجات الترطيب تختلف من شخص لآخر، ولكن الهدف الجيد هو 64 أونصة في اليوم.

لكن هناك تحذير واحد: لا تبالغ في ذلك. يمكن أن يسبب استهلاك كميات كبيرة من الماء حالة نادرة وخطيرة تعرف باسم نقص صوديوم الدم ، والتي تخفف مستويات الصوديوم في الجسم.

9. التطهير

يؤكد تشيروني أن إفراغ الجسم عن طريق القيء أو تناول أدوية مسهلة ليس خيارًا صحيًا لإنقاص الوزن. إنها تعتبر سلوكيات اضطراب الأكل ويمكن أن تكون ضارة للغاية لجسمك.

يمكن أن تشمل المضاعفات ما يلي:

• عدم انتظام ضربات القلب وفشل القلب ومشاكل   القلب الأخرى.
• الارتجاع الحمضي ( مرض الجزر المعدي المريئي  أو ارتجاع المريء).
• مشاكل الجهاز الهضمي.
• انخفاض ضغط الدم  (انخفاض ضغط الدم).
• فشل الأعضاء وتلف الدماغ.
• هشاشة العظام  وتلف الأسنان.
• الجفاف الشديد   والإمساك  . _
• توقف الدورة الشهرية ( انقطاع الطمث )  والعقم .
• سكتة دماغية .

وتؤكد أن "التطهير ليس هو الخيار الصحيح لفقدان الوزن".

10. التركيز فقط على الطعام وممارسة الرياضة

عادةً ما يكون الحد من السعرات الحرارية وزيادة النشاط من الخطوات الأساسية لأي شخص يتطلع إلى زيادة الوزن. لكن لا ينبغي تجاهل عادات نمط الحياة الأخرى أثناء العمل على تحقيق الوزن المستهدف.

"كيف هو مستوى التوتر لديك ؟ كيف يكون نومك ؟" يسأل الدكتور ألبرز. "إن الإجابات على كليهما مهمة. يمكن أن يؤثر الضغط العالي وقلة النوم على الهرمونات التي تتحكم في الشهية وتؤدي إلى الإفراط في تناول الطعام.

افكار اخيرة

فقدان الوزن ليس بالأمر السهل. لا توجد أية اختصارات. (آسف!) ولكن هناك طرقًا لخسارة الوزن بشكل آمن وتحسين صحتك العامة. امنح نفسك الوقت والمرونة للعمل نحو الجسم الذي تريده. 

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