تغذيةرياضةوزن ورشاقة

خمس خطوات لتخسيس البطن والتخلص من الدهون السامة بالجسم 2021

الخطوات اللازم اتباعها لتخسيس دهون البطن هي من أكثر الأمور التي تهتم بها النساء. والعوامات التي تفيض في الجينز أو التي تغطي ملابس السباحة أو التي تبرز تحت فستان ضيق ليست سوى جمالية. الجميع يحاول التخلص منه! اكتشف في هذه المقالة الخطوات الخمس لتخسيس البطن.

خمس خطوات لتخسيس البطن

  • عدّ الدهون الحشوية من أصعب الطرق للتخلص منها، فهذه المنطقة صعبة للغاية وعادة ما تستغرق وقتًا أطول بكثير من أجزاء الجسم الأخرى حتى تصبح رقيقة.
  • عدّ رواسب الدهون مصدر للمجمعات بالنسبة للبعض، ولكن يمكن أن يكون لها أيضًا عواقب وخيمة على الصحة.
  • على وجه الخصوص، يمكن أن تزيد من خطر الإصابة بأمراض القلب والأوعية الدموية والكوليسترول وارتفاع ضغط الدَّم ومرض السكري من النوع.
  • فالأشخاص الذين يتبعون نظامًا غذائيًا لفقدان الوزن لا يعرفون كيفية ذلك، لذلك نقدم بعض النصائح لخسارة دهون البطن بسرعة.
  • تجمع هذه النصائح بين نصائح التمارين وتوصيات النظام الغذائي.
  • تذكر أن عضلات البطن مبنية داخل المطبخ، فلذلك ينصح باتباع الخمس خطوات لتخسيس البطن.

شاهد أيضًا: أهم 7 مكتسبات من فوائد التمارين الرياضية المنتظمة.

الخطوات اللازم اتباعها لتخسيس البطن

الخطوة الأولى

  • القضاء على الوجبات السريعة! رقائق البطاطس والحلويات والوجبات السريعة والمعجنات.
  • فالكثير من الأطعمة التي يجب تجنبها إذا كنت تحلم بأن تكون معدتك مسطحة أو تفقد الوزن عمومًا.
  • فهي غنية بالسعرات الحرارية وقيمتها الغذائية منخفضة عمومًا.
  • فهي غنية بالدهون والسكر والكوليسترول والصوديوم. في الأساس، بصرف النظر عن السعرات الحرارية، فإن هذه الأطعمة لا تمنحك أي شيء!

الخطوة الثانية

  • اشرب الكثير من السوائل طوال اليوم. يُنصح باستهلاك ما بين 1.5 إلى 2 لتر من الماء يوميًا للبقاء رطبًا جيدًا.
  • الماء بالطبع ضروري للحياة ويساعد على التخلص من السموم الذي يمكن أن تتراكم في الجسم وتعزز زيادة الوزن.

الخطوة الثالثة

  • اختر الأطعمة الغنية بالألياف مثل الحبوب الكاملة والمكسرات والبقوليات والفواكه والخضروات. تجلب الألياف العديد من الفوائد للجسم وهي ضرورية بشكل خاص لعملية الهضم الجيدة.
  • تعمل هذه المواد على تحسين العبور ويمكنها أيضًا منع ارتفاع نسبة السكر في الدَّم.
  • إضافة إلى ذلك، تُعد الألياف الغذائية ضرورية لفقدان الوزن.
  • فمن خلال تقديم شعور دائم بالشبع، فإنها تسمح لك بالتنقية دون أن تتضور جوعًا!

الخطوة الرابعة

  • من الواضح أن الرياضة عنصر حاسم في عملية فقدان الوزن.
  • حاول ممارسة الرياضة لمدة 30 إلى 45 دقيقة يوميًا، واختر التمارين التي تزيد من معدل ضربات قلبك.
  • الركض والسباحة وركوب الدراجات والجري والرقص من الخيارات الرائعة للقلب لحرق السعرات الحرارية وفقدان الدهون بسرعة.

الخطوة الخامسة

  • تقوية عضلاتك بلطف وتناغم جسمك! مارس اليوجا أو البيلاتيس أو أي نوع آخر من التمارين التي تعمل على تمارين الجسم بالكامل.
  • وتساعدك على الحصول على عضلات أكثر تحديدًا وجسم أكثر تحديدًا.
  • لاحظ أن الكتلة العضلية الكبيرة تساعد على زيادة التمثيل الغذائي لتعزيز حرق الدهون.
  • لذلك يجب التفكير في تدريب القوة من أجل إنقاص الوزن بسرعة والحصول على معدة مسطحة.

9 طرق تساعد على تخسيس الوزن وحرق الدهون مبنية على دراسات علمية

كيفية إزالة دهون البطن بطرق بسيطة

1- زيت الطب الصيني التقليدي:

  • الدهون الثلاثية متوسطة السلسلة (MCTs) هي دهون محددة توجد في بعض الأطعمة مثل حليب الماعز والزبدة، ولكنها توجد في الغالب في زيت جوز الهند (60٪).
  • مصدر للطاقة، MCTs سهلة الهضم.
  • على وجه الخصوص، عندما يبتلع المرء لا يخزنها الجسم، يتم حرقها وتحويلها إلى مصدر للطاقة.

3 – الدهون الجيدة.

  • تكون غنية بالطاقة مثل:بالأفوكادو والبطاطا الحلوة والأسماك مثل السلمون والسردين والماكريل والجوز والبندق والبيض.
  • وزيت الزيتون وزيوت بذور اللفت الذي تساعد في تقليل الانتفاخ، حيث إن هذه الأطعمة غنية بالفيتامينات وأوميغا 3 وأوميغا 6، ولها تأثير مضاد للالتهابات وتسمح للجسم بالعمل بشكل جيد.

4- خل التفاح:

  • يحتوي على 3 أحماض مختلفة تعزز الهضم وتقلل من إنتاج الغازات، بالإضافة إلى تأثيره على اضطرابات الجهاز الهضمي.
  • له أيضًا خصائص تنحيف، يمكن أن يسرع من فقدان الوزن (2 إلى 4 كيلوغرامات في 12 أسبوعًا).

5– الحبوب الكاملة:

  • لإنقاص دهون البطن نفضل الخبز المصنوع من الحبوب الكاملة أو خبز الحبوب، الذين يمنحان الطاقة، مثل الأرز والقمح، والذرة حيث تُعد من أهم الحبوب المفيدة لصحتك.
  • الحبوب الكاملة لها أيضًا تأثير مشبع، وتساعد على منع تخزين الدهون السيئة في المعدة.

6 – الشاي الأخضر:

  • عدّ الشاي الأخضر صديقًا رئيسيًا للتخسيس، حيث يتم امتصاص كَمّيَّة أقل من الدهون والكربوهيدرات، وعلى هذا تقل كَمّيَّة السعرات الحرارية التي يتم امتصاصها بشكل كبير.
  • في الشاي الأخضر، يوجد أيضًا مادة الكاتشين، وهي من مضادات الأكسدة الهامة إلى حد ما.
  • ينظم الوزن ويمنع الدهون من الالتصاق بحزام البطن.
  • عدّ مدر ممتاز للبول.
  • يرطب البَشَرَة ويقيها من الشيخوخة.

شاهد أيضًا: خمس خطوات لتخسيس البطن بسهولة.

ختامًا فيجب الحفاظ على الرشاقة الصحة العامة للجسم باتباع خمس خطوات لتخسيس البطن كما ذكرنا بالمقال، واتباع كافة الإجراءات الإرشادية من تناول الأطعمة الغنية بالفيتامينات المفيدة للجسم.

أفضل طرق تخسيس الكرش | NadorMagazine.Com | مجلة الناظور الأولى

اعرفي معانا طرق طبيعية لعمل صابون التخسيس وحرق الدهون - بنات حوا

افضل بروتين لحرق الدهون بالجسم انواع جيدة لفقد الوزن - موقع تبسيط

حرق الدهون في الارداف والمؤخرة , تخسيس المؤخرة و الأرداف - كلام حب

Sohati - إصنعي بنفسك شاي للتخسيس وحرق الدهون

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