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♥ My Healthy Diet Meal Plan: https://bit.ly/ShirlynKim ▶▷FREE WEEKLY WORKOUT PLAN https://www.youtube.com/channel/UCy9EJey-edwvVqv8FuKKIaQ/community ▣You can complete this entire routine once or twice a day with my weekly workout plan on my channel. ▣For Better Results: Combine this one with my weekly workout program and a good nutritious meal (essential:) together. Also, consistency is the magic key to achieve your fitness goal. You can do it~! 😊 ▶▷How long does weight loss take to show up? The time it takes for weight loss to show is that everyone is different, depending on a person’s body fat percentage, gender, diet, and exercise habits. It takes at least two weeks and significant weight loss and muscle gains will take approximately eight weeks to see. ▶Calories: 100 ~ 300 calories in 10 min workouts (Depends on your weight, height, gender, and muscle mass, the activity level, Body Fat Percentage, etc.…. ▣ Pair with this workout (Smaller Waist & Total Ab) https://youtu.be/jetBPoy-RDQ https://youtu.be/CSpKBLAS74g ▣Q&A VIDEO About Me: https://youtu.be/ZN2UbtIuZco Height: 164. 8 2) Weight: 44kg ~ 45kg 3)Body Type: between Mesomorph and Hourglass ▶For teenagers It's important for teens to lose weight the healthy way by making diet and lifestyle changes that nourish growing bodies and can be followed long term. 1)firstly think of a healthy eating plan, not diet; Fruits and vegetables every day. .. ( healthy eating doesn't mean going hungry) 2)Do home workout 30 to 60 minutes a day three or four days a week—that's a start, including, aerobic activity are running, swimming, and dancing(not too much) 3) Get enough sleep 4)Protein to build muscles and organs 5)Love yourself ▶ What I Wear: https://en.xexymix.com/ ▶Music By https://www.epidemicsound.com/music/f Thanks for watching my video and hope you enjoy it. Lots of love from Korea😊 ※Disclaimer This workout video on my YouTube channel is the one that I personally do to stay fit and healthy at home. When joining me for this workout video, check your health and safety with experts first since they are the most important. I am not responsible for any injuries and risks arising from this workout video. ※ 이 영상의 저작권은 크리에이터 Shirlyn Kim에게만 있음을 알려드립니다. 저작권 침해위반시 법적책임을 배상할 수 있습니다. ※ Please note that the copyright of this video belongs only to creator Shirlyn Kim. In case of copyright infringement, you will be held legally responsible.
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Die optimale Proteinzufuhr spielt eine wichtige Rolle beim effektiven Abnehmen. Proteine sind essenzielle Nährstoffe, die beim Muskelaufbau helfen, den Stoffwechsel anregen und das Sättigungsgefühl fördern. Viele Menschen, die abnehmen möchten, neigen dazu, ihre Proteinzufuhr zu vernachlässigen. Doch eine ausreichende und qualitativ hochwertige Proteinversorgung ist entscheidend, um den Gewichtsverlust langfristig zu unterstützen.
Warum Proteine wichtig sind fürs Abnehmen
Proteine sind die Bausteine des Lebens und spielen eine entscheidende Rolle in unserem Körper. Sie sind nicht nur wichtig für den Muskelaufbau, sondern auch für die Regulierung des Blutzuckerspiegels, die Unterstützung des Immunsystems und die Verbrennung von Fett. Durch eine ausgewogene Proteinzufuhr kann der Körper effizienter Kalorien verbrennen und den Stoffwechsel ankurbeln.
Proteine sind zudem besonders sättigend und können dabei helfen, Heißhungerattacken zu vermeiden. Indem sie den Blutzuckerspiegel stabilisieren, tragen Proteine dazu bei, dass man sich länger satt und energiegeladener fühlt. Dies wiederum hilft, die Gesamtkalorienzufuhr zu reduzieren und somit das Abnehmen zu erleichtern.
Des Weiteren benötigt der Körper mehr Energie, um Proteine zu verdauen, als für die Verarbeitung von Kohlenhydraten oder Fetten. Dieser sogenannte thermische Effekt der Nahrung kann dazu beitragen, den Kalorienverbrauch zu steigern und somit den Gewichtsverlust zu unterstützen.
Wie viel Protein sollte man für effektives Abnehmen konsumieren
Die optimale Proteinzufuhr für effektives Abnehmen hängt von verschiedenen Faktoren wie dem Geschlecht, dem Alter, dem Gewicht und dem Aktivitätsniveau ab. Allgemein wird empfohlen, etwa 1,2 bis 2 Gramm Protein pro Kilogramm Körpergewicht zu konsumieren. Bei intensivem Training oder reduzierter Kalorienzufuhr kann der Proteinbedarf sogar höher sein.
Es ist wichtig, qualitativ hochwertige Proteinquellen zu wählen, die alle essenziellen Aminosäuren enthalten. Dazu gehören beispielsweise Fleisch, Fisch, Eier, Milchprodukte, Hülsenfrüchte, Nüsse und Samen. Eine gute Mischung aus tierischen und pflanzlichen Proteinen kann sicherstellen, dass man alle notwendigen Nährstoffe erhält.
Es ist auch ratsam, die Proteinaufnahme über den Tag zu verteilen und proteinreiche Mahlzeiten und Snacks einzubauen. Dies hilft dabei, den Muskelaufbau zu unterstützen, den Stoffwechsel anzukurbeln und das Sättigungsgefühl zu fördern. Eine ausgewogene Ernährung mit ausreichend Proteinen ist entscheidend für ein erfolgreiches Abnehmen.
Tipps für die optimale Proteinzufuhr beim Abnehmen
Um sicherzustellen, dass man genügend Proteine für ein effektives Abnehmen konsumiert, kann es hilfreich sein, Mahlzeiten und Snacks im Voraus zu planen. Proteinshakes oder -riegel können eine praktische und schnelle Option sein, um den Proteinbedarf zu decken, insbesondere nach dem Training oder unterwegs.
Auch das Kombinieren von Proteinen mit Ballaststoffen, gesunden Fetten und komplexen Kohlenhydraten kann dazu beitragen, den Blutzuckerspiegel stabil zu halten und das Sättigungsgefühl zu verlängern. Eine ausgewogene Ernährung mit verschiedenen Nährstoffen ist entscheidend für ein nachhaltiges und gesundes Abnehmen.
Es ist ratsam, ausreichend zu trinken, um den Stoffwechsel anzukurbeln und die Ausscheidung von Abfallstoffen zu unterstützen. Wasser ist der beste Durstlöscher und kann dabei helfen, den Appetit zu kontrollieren und den Kalorienverbrauch zu steigern.
Proteine als Teil eines gesunden Abnehmplans
Proteine allein sind kein Wundermittel zum Abnehmen, sondern sollten als Teil eines gesamten Ernährungs- und Fitnessplans betrachtet werden. Eine ausgewogene Ernährung mit einem moderaten Kaloriendefizit, regelmäßiger Bewegung und ausreichendem Schlaf sind entscheidend für einen erfolgreichen Gewichtsverlust.
Es ist wichtig, realistische Ziele zu setzen und geduldig zu sein, da nachhaltiges Abnehmen Zeit und Engagement erfordert. Indem man die Proteinzufuhr optimiert und einen gesunden Lebensstil pflegt, kann man sein Wunschgewicht erreichen und langfristig halten.
Denken Sie daran, dass jeder Körper individuell ist und verschiedene Bedürfnisse hat. Wenn Sie unsicher sind, wie Sie Ihre Proteinzufuhr optimieren können, konsultieren Sie am besten einen Ernährungsberater oder einen Arzt, um maßgeschneiderte Empfehlungen zu erhalten.
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UNDATED -- A trend that sounds too bizarre to be true. Eating cotton balls to lose weight..YouTube videos show young girls testing it out.They drench a cotton ball in liquid and then eat it..It's a diet that's trending in the model world right now. It's their way of getting full without the calories.Dietitians say a lot of models think the cotton balls have fiber, but, it's the wrong kind.They're not getting nutrients and they're potentially setting themselves up for malnutrition, said Marta Wright, Dietitian with Kettering Health Network.Trying this extreme diet could eventually put your body into starvation mode.Other problem is they could have bowel backups, said Wright.The trend is a shock to people along Brown Street in Dayton, too.It's really strange. I wonder how far you could go with it, said Megan Bonecutter.And, the most disturbing part, is the message it's sending to young teenage girls.What's that teaching younger kids?, said Dayton resident, Jessica Roburn.To see other extreme diets, click here.