{"id":118,"date":"2013-01-30T20:55:56","date_gmt":"2013-01-30T19:55:56","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=118"},"modified":"2013-02-14T11:50:11","modified_gmt":"2013-02-14T10:50:11","slug":"lose-weight-the-healthy-way","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/01\/30\/lose-weight-the-healthy-way\/","title":{"rendered":"Lose weight the healthy way"},"content":{"rendered":"<div>Att g\u00e5 ner i vikt \u00e4r inte sv\u00e5rt, det som \u00e4r sv\u00e5rt \u00e4r att beh\u00e5lla vikten efter att du har n\u00e5tt ditt m\u00e5l. F\u00f6r att f\u00e5 en\u00a0varaktig viktminskning g\u00e5r motion h\u00e4lsosam mat hand i hand.<\/div>\n<div><\/div>\n<div>Vi kan l\u00e4sa om diverse dieter i allt fr\u00e5n tidningar, internet och i teven. Det kan vara riktigt f\u00f6rvirrande och det \u00e4r sv\u00e5rt att veta vad som verkligen fungerar och inte fungerar inom n\u00e4ringsomr\u00e5det.<\/div>\n<div><\/div>\n<div>N\u00e4r du vill g\u00e5 ner i vikt m\u00e5ste man misnka sitt dagliga energiintag. Man vill f\u00f6rbruka mer energi \u00e4n man f\u00e5r i sig. F\u00f6r att man samtidigt ska kunna h\u00e5lla sig m\u00e4tt\u00a0b\u00f6r man v\u00e4lja fler livsmedel som ger st\u00f6rre m\u00e4ttnad per kalori och f\u00e4rre livsmedel som ger mindre m\u00e4ttnad per kalori. En bra start \u00e4r att minska m\u00e4ngden potatis, ris, pasta och br\u00f6d och i st\u00e4llet \u00f6ka m\u00e4ngden gr\u00f6nsaker.<\/div>\n<div><\/div>\n<div>I regel inneh\u00e5ller en smalkost mindre socker, salt och fett och mer utav frukt, gr\u00f6nsaker, fullkorn, magert k\u00f6tt och fisk.<\/div>\n<div><\/div>\n<div>\n<ul>\n<li>Det \u00e4r viktigt att \u00e4ta regelbundet, \u00e4t mindre protioner men oftare. Sikta in dig p\u00e5 att \u00e4ta med ca 3 timmars mellanrum. 3 stora m\u00e5ltider och sedan 2-3 mellanm\u00e5l.<\/li>\n<li>Drick misnt 1,5 liter vatten om dagen. Om det \u00e4r varmt eller om du tr\u00e4nar m\u00e5ste du dricka mer. Du borde dricka 1 liter vatten per timme som du tr\u00e4nar om du tr\u00e4nar v\u00e4ldigt h\u00e5rt.\u00a0\u00a0B\u00e5de vatten, kaffe, te och light-saft\/-l\u00e4sk helt utan kalorier g\u00e5r bra att dricka ocks\u00e5.\u00a0<em>Men komih\u00e5g att light produkter ofta inneh\u00e5ller diverse kemikalier som inte gills som h\u00e4lsosamma. Kalorifritt betyder a\u00f6\u00f6ts\u00e5 n\u00f6dv\u00e4ndigtivs inte nyttigt.\u00a0<\/em><\/li>\n<li>Dra ner p\u00e5 alkoholen. Alkohol ger mycket energi utan n\u00e5gra vitaminer eller mineraler.<\/li>\n<li>\u00c4t mycket gr\u00f6nsaker och frukt, se till att gr\u00f6nsaker \u00e4r en del i varje m\u00e5ltid.\u00a0Till exempel morot, r\u00f6dbeta, selleri, persiljerot, broccoli, blomk\u00e5l, brysselk\u00e5l, spetsk\u00e5l, vit-, r\u00f6d- och gr\u00f6nk\u00e5l, \u00e4rter och b\u00f6nor.<\/li>\n<li>Minska socker intaget.<\/li>\n<li>Minska p\u00e5 m\u00e4ttat fett som sm\u00f6r, h\u00e5rt margarin och blandprodukter. Ers\u00e4tt dessa med oljor med h\u00f6g halt av flerom\u00e4ttade fettsyror &#8211; t ex solrosolja, majsolja och tistelolja. Begr\u00e4nsa m\u00e4ngden till ca 1-2 tsk per dag.<\/li>\n<li>V\u00e4lj magert k\u00f6tt med h\u00f6gst (helst mindre) 12 g fett per 100 g. Exempel: \u00a0k\u00f6tt, f\u00e5gel, fisk, skaldjur.<\/li>\n<li>\u00c4t tills du blir m\u00e4tt, p\u00e5 h\u00e4lsosam mat.\u00a0\u00a0V\u00e4lj olika gr\u00f6nsaker, frukter, s\u00e4desprodukter, fisk och andra nyttigheter.<\/li>\n<li>Fysisk aktivitet h\u00f6jer \u00e4mnesoms\u00e4ttningen och g\u00f6r det l\u00e4ttare att g\u00e5 ner i vikt och du kommer att m\u00e5 mycket b\u00e4ttre.<\/li>\n<\/ul>\n<div><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/01\/picmonkey_collage_50e467a7e087c36d33a5fb66.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-119 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/01\/picmonkey_collage_50e467a7e087c36d33a5fb66.jpg\" alt=\"\" width=\"600\" height=\"300\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/01\/picmonkey_collage_50e467a7e087c36d33a5fb66.jpg 600w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/01\/picmonkey_collage_50e467a7e087c36d33a5fb66-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/div>\n<div>To lose weight is easy. What is really hard is to keep your weight when you have reached your goal. To keep a lasting weight loss is exercise and healthy eating goes hand in hand.<\/div>\n<div><\/div>\n<div>We can read inmagazines, on internet or television about different types of diets and what is usefull and useless. This can be really confusing to get whats true and false in the field of nutrions.<\/div>\n<div><\/div>\n<div>A &#8221;slim diet&#8221; will reduce your daily energy intake so that you consume more energy than your body consume. To also guarantee that you will be satisfied\u00a0you should choose more foods that provide high satiety per calorie and fewer foods that provide little satiety per calorie. For example you can reduce the amount of fast carbs such as potatoes, rice, pasta and bread, and instead increase the amount of vegetables.<\/div>\n<div>\n<p>In general, a sustainable slim diet contain less of the sweet, salty and fatty, and more of fruits, vegetables, whole grains, lean meats and fish.<\/p>\n<ul>\n<li>Its imortant to eat regulary, eat smaller portions and more often. Try to eat at least every 3 hours, about 5 meals a day.<\/li>\n<li>Drink at least 1,5 liters of water everyday. But remember to drink more if its hot or if you exercise &#8211; you should drink about 1 liter of water per hour if you exercise hard. Water, tea, coffe, light soda\/juice without calories is okey too.\u00a0<em>But the soda\/juice that is calorie free often has lots of cemicals that don&#8217;t are healthy.<\/em><\/li>\n<li>Limit intake of alcohol, because alcohol gives a lot of energy without any appreciable amount of vitamins and minerals.<\/li>\n<li>Eat loads of vegetables and fruits. Decide to include vegetables in every meal you eat.\u00a0For example, carrot, beetroot, celery, parsley, broccoli, cauliflower, Brussels sprouts, cabbage, white, red and green cabbage, peas and beans.<\/li>\n<li>Reduce the sugar intake<\/li>\n<li>Reduce intake of saturated fats like butter, hard margarine and mixed products. Select oils with a high content of polyunsaturated fatty acids &#8211; such as sunflower oil, corn oil and safflower oil. Limit the amount to about 1-2 teaspoons per day.<\/li>\n<li>Choose lean meats with the highest (preferably less) 12 g fat per 100 g Example: meat, chicken, fish, seafood.<\/li>\n<li>Eat until you feel full of healthy things. Choose a variety of vegetables, fruits, grains, fish and other goods.<\/li>\n<li>Physical activity \/ exercise increases the metabolism, making your weight loss easier and more durable and gives you health and wellness.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Att g\u00e5 ner i vikt \u00e4r inte sv\u00e5rt, det som \u00e4r sv\u00e5rt \u00e4r att beh\u00e5lla vikten efter att du har n\u00e5tt ditt m\u00e5l. F\u00f6r att f\u00e5 en\u00a0varaktig viktminskning g\u00e5r motion h\u00e4lsosam mat hand i hand. Vi kan l\u00e4sa om diverse dieter i allt fr\u00e5n tidningar, internet och i teven. Det kan vara riktigt f\u00f6rvirrande och &#8230; <a title=\"Lose weight the healthy way\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/01\/30\/lose-weight-the-healthy-way\/\" aria-label=\"L\u00e4s mer om Lose weight the healthy way\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-118","post","type-post","status-publish","format-standard","hentry","category-trainingfood-facts"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/118","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=118"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/118\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}