Snel afvallen rondom de buik: 2 belangrijke tips

Afvallen met Sport en bewegen
Snel afvallen rondom de buik: 2 belangrijke tips  

Wil je snel kilo's afvallen rondom je buik?: Lees deze 2 belangrijke tips! In andere artikelen op afvallen.nl kun je lezen dat die overtollig kilo's kwijtraken feitelijk niet ingewikkeld is. Uiteindelijk gaat het om caloriebeperking en een goede energiebalans door het eten van gezondere voeding. Hierbij is het van belang dat er meer calorieën verbruikt worden op een dag dan er gegeten worden! Toch blijft het voor de meeste mensen moeilijk om de laatste kilo’grammen, het overtollige buikvet kwijt te raken. Met onderstaande informatie proberen wij je in de goede richting te wijzen:

Sneller afvallen ter hoogte van je buik: de theorie
Om een goede energiebalans te bewerkstelligen zijn er 2 knoppen waaraan je kunt draaien: voeding en beweging. Wil je echt snel rondom je buik vet verliezen dan is het advies aan beide knoppen te draaien. 

Je zorgt er dan namelijk voor dat er enerzijds minder calorieën binnenkomen door andere (gezondere) voeding. Aan de andere kant ga je meer calorieën verbranden door meer of effectievere lichaamsbeweging.

Voeding inzetten voor snel afvallen
Gezond eten is de basis voor een slank lichaam. Er zijn diëten zoals het Paleo dieet waarbij je terug gaat naar de eetgewoonten van onze voorvaderen. Dit is niet voor niets want ons huidige voedingspatroon sluit onvoldoende aan bij wat ons lichaam nodig heeft. Het blijkt dat we te veel industrieel bewerkt voedsel eten. Het gevolg is dat we al snel een calorie overschot creëren. Meer calorieën eten dan verbruiken resulteert in een toename van je lichaamsgewicht.

Steeds meer wordt duidelijk dat de oorzaak ligt in de hoeveelheid snelle koolhydraten die aan het bewerkte voedsel is toegevoegd. Snelle koolhydraten zijn er in de vorm van suikers en zetmeel. Door producten met suikers en zetmeel zo veel mogelijk te vermijden ben je in staat om snel af te vallen.

Voeding die veel snelle koolhydraten bevatten zijn frisdrank, chips, gebakken aardappelen, witte producten (rijst, brood), bier, ontbijtkoek, koeken, vla, zoet beleg (hagelslag, jam). Door deze producten te vervangen door andere producten kun je in korte tijd veel kilo’s buikvet verliezen.

Suikers komen ook voor in fruit. Er zijn daarom mensen die vinden dat fruit ook zo veel mogelijk vermeden moet worden. Zelf ben ik van mening dat fruit deel uitmaakt van een gezond voedingspatroon. Ook voor fruit geldt dat het belangrijk is om gevarieerd te eten.

Naast gezonde avondmaaltijden kun je ook shakes gebruiken als vervanging voor het ontbijt of de lunch. Verantwoord gebruik van afval shakes kan leiden tot nog sneller gewichtsverlies. Een shake die al jarenlang populair is in Nederland zijn de dieet pro shakes (zie ook hier onderaan de pagina).

Lichaamsbeweging inzetten voor snel afvallen
Niet elke vorm van lichaamsbeweging blijkt even efficiënt te zijn als je wilt afvallen. Onderzoeken tonen aan dat snel afvallen buik het beste lukt met zogenaamde interval trainingen uitgevoerd met een hoge intensiteit. Dit zijn trainingen waarmee je in een korte tijd veel calorieën kwijt raakt. Tegelijkertijd bouw je met de hoge intensiteit trainingen sneller spiermassa op.

Een hoge intensiteit interval training (HIIT) duurt gemiddeld ongeveer 20 minuten. Intensieve perioden worden afgewisseld met perioden van rust met als richtlijn 2:1. Dit betekent dat je 1 minuut intensief hardlopen afwisselt met 30 seconden rust.

Voordat je gaat beginnen met een HIIT training is het verstandig om je te verdiepen in deze vorm van trainen. Ga je onvoorbereid aan de slag dan is het risico op blessures erg groot. Daarom is het bij deze vorm van training erg belangrijk om te beginnen met een goede warming-up. Dit om blessures zo veel mogelijk te voorkomen.

Hoge intensiteit training kun je vaak al toepassen op de meest simpele vormen van lichaamsbeweging. Denk hierbij aan hardlopen waar je eenvoudig perioden van intensiteit kunt afwisselen met rust. Ook zijn er uitgewerkte trainingsvormen en schema’s beschikbaar zoals de Kettlebell workout. De Kettlebell is een kanonvormig gewicht met een handvat waarmee je in feit het hele lichaam kunt training volgens de HIIT methodiek.

Bron:  goedkoopsnelafvallen.nl

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