Как не набрать вес во время и после изоляции

{"article":{"error":null,"payload":{"id":171,"slug":"kak-ne-nabrat-ves-v-izolyatsii","title":"Как не набрать вес во время и после изоляции","description":"Печеньки у компьютера, отсутствие движения и стресс не прошли бесследно: тысячи людей жалуются на то, что набрали лишний вес во время карантина. Рассказываем, как помочь организму, если цифры на весах уже не радуют.","href":"/news/kak-ne-nabrat-ves-v-izolyatsii/","published":{"display":"23 июня 2020","rfc3339":"2020-06-23T16:41:03+00:00"},"image":{"isTouch":{"retina":"https://vseapteki.ru/cropping/thumbnails/250/136/phoneMedium_retina/","default":"https://vseapteki.ru/cropping/thumbnails/250/136/phoneMedium_default/"},"isFromTablet":{"retina":null,"default":null}},"modified":{"display":"2 июля 2020, 16:51:32","rfc3339":"2020-07-02T16:51:32.961669+00:00"},"content":"\u003cp class=\"article-picture\" data-name=\"contentimage\" data-id=\"156\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/253/156/phoneMedium_retina/\" title=\"\"\u003e\u003c/p\u003e\n\u003ch2\u003eСладкое заменяем псевдо-сладким\u003c/h2\u003e\n\u003cp\u003eЕсли без сладкого совсем не жизнь, можно заменить любимые печеньки эрзац-сладостями – менее калорийными и более полезными. Подойдут \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=92714\" target=\"_blank\"\u003eпротеиновые батончики «Биослимика»\u003c/a\u003e (от 35 руб.) или \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=92220\" target=\"_blank\"\u003e«Турбослим»\u003c/a\u003e (от 498 руб за упаковку) с L-карнитином, который регулирует метаболические процессы.\u003c/p\u003e\n\u003ch2\u003eЕсли псевдо-сладкого мало, едим сладкое только на завтрак\u003c/h2\u003e\n\u003cp\u003eНо, порой, замена обычного торта на протеиновый батончик погружает человека в несчастье и глубокую тоску. Хороший совет в таком случае: не отказываться от сладкого совсем, но есть маленькими порциями – и только на завтрак. Диетологи считают, что по утрам метаболизм работает с максимальной интенсивностью. Однако позже в течение дня, придется расплачиваться: сократить количество простых углеводов (печеньки, булки, крупы, сахар) на обед и на ужин. Вечером – только белковая пища и клетчатка (овощи, салаты).\u003c/p\u003e\n\u003ch2\u003eУбираем печеньки, снеки, чипсы от компьютера\u003c/h2\u003e\n\u003cp\u003eПерекусывать необходимо, но надо делать это правильно. Первый шаг: убрать со стола все печеньки, снеки, чипсы. Именно бесконтрольное (по чуть-чуть) поедание приводит к быстрому набору лишнего веса. Перекусов в течение дня должно быть два или три: через 2 часа после завтрака, через 2 часа после обеда и один, совсем легкий, на ночь. Поставьте таймер, чтобы не забывать, и в остальное время забудьте о еде.\u003c/p\u003e\n\u003cp\u003eПерекус это – один фрукт (яблоко или банан). Или одна упаковка детского пюре \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=151537\" target=\"_blank\"\u003e«ФрутоНяня»\u003c/a\u003e, богатого белком и витаминами (от 50 руб.) Или – один \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=140249\" target=\"_blank\"\u003eбатончик «Гематогена»\u003c/a\u003e с лесным орехом (от 26 руб.) Вечерний перекус – это небольшая чашка обезжиренного творога.\u003c/p\u003e\n\u003cp\u003eСмысл перекусов – приучить себя есть по часам и избавить организм от «американских горок». Это когда периоды голода чередуются периодами переедания: в таком режиме тело будет быстрее набирать вес. Важное правило: после введения перекусов нужно будет вдвое уменьшить свои обычные порции на завтрак, обед и ужин.\u003c/p\u003e\n\u003ch2\u003eДелаем зарядку для ленивых\u003c/h2\u003e\n\u003cp\u003eПонятно, что на зарядку на карантине сил и желания не было. Понятно, что 50 берпи ежедневно – хоть и отличный вариант для похудения, но далеко не каждому под силу. Чтобы хоть как-то компенсировать недостаток движения и не набирать лишний вес, делайте зарядку для ленивых – для нее можно сидеть на стуле или даже лежать на диване и смотреть сериал.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eДля тех, кто лежит:\u003c/strong\u003e 25 скручиваний на пресс, 25 упражнений «велосипед», 25 упражнений «ножницы». Сделали один круг, отдохнули минуту. Всего 4-5 кругов, которые заставят ваш пресс гореть.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eДля тех, кто сидит: \u003c/strong\u003e25 раз подносим колени к груди, 25 ножницы (выпрямленные над полом ноги разводим и затем перекрещиваем), 30 наклонов в стороны до касания рукой пола (вправо-влево, 15 повторов в каждую сторону), 1 минута – уголок (согнутые в коленях ноги удерживаем над полом). Всего 4-5 кругов.\u003c/p\u003e\n\u003ch2\u003eПрощаемся с «газировкой»\u003c/h2\u003e\n\u003cp\u003eБудет тяжело, но вы сможете. «Газировку» заменяем \u003ca href=\"http://vseapteki.ru/cart/checkout/?add=118357\" target=\"_blank\"\u003eминеральной водой\u003c/a\u003e (от 29 руб.) и \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=103735\" target=\"_blank\"\u003eтравяным чаем для похудения с цветками гибискуса\u003c/a\u003e (от 85 руб.) Воду пьем по стакану, 3-4 раза в день. Чай – 1-2 кружки ежедневно, как написано в рекомендации (если нет противопоказаний).\u003c/p\u003e\n\u003ch2\u003eИспользуем «подтягивающие» кремы\u003c/h2\u003e\n\u003cp\u003eДля предотвращения целлюлита используем \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=104914\" target=\"_blank\"\u003eтермо-маску «Новосит»\u003c/a\u003e, в составе которое есть активное вещество «капсаицин». Оно активизирует жирорасщепление, улучшает кровообращение, сжигает излишние жировые отложения (от 236 руб.) Другой вариант: \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=104123\" target=\"_blank\"\u003eантицеллюлитная сыворотка «До и после»\u003c/a\u003e (от 160 руб.) – позволяет устранить отечность, дряблость, предотвращает провисание кожи. Не забываем про лицо, где все наши пищевые злоупотребления становятся наиболее заметны. \u003ca href=\"https://vseapteki.ru/cart/checkout/?add=100329\" target=\"_blank\"\u003eМаска «Либридерм» с коллагеном\u003c/a\u003e (от 381 руб.) поможет сохранить четкий овал лица, повысит эластичность кожи и улучшит ее цвет. \u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eЧитайте также:\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003ca href=\"https://vseapteki.ru/news/luchshe-smotrite-kotikov-kak-perestat-bespokoitsya/\" target=\"_blank\"\u003eКак перестать беспокоиться и начать жить, когда вокруг коронавирус\u003c/a\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/tajming-prised-i-persen-kak-vyijti-iz-karantina-po/\" target=\"_blank\"\u003e\u003cstrong\u003eКак выйти из карантина помолодевшей и отдохнувшей\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/1-pyat_luchshih_sredstv_ot_kleschey/\" target=\"_blank\"\u003e\u003cstrong\u003eПять лучших средств от клещей\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e"},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basket":{"error":null,"payload":{"empty":true,"hasUnavailable":false,"products":[],"recentlyAdded":[],"info":{"countPharmacy":0,"deliveryTime":"","prescription":false,"checkout":false,"price":{"subtotal":"0","total":"0"},"quantity":{"position":0,"pack":0}},"delivery":{"method_of_obtaining":"PICKUP","address":null,"latitude":null,"longitude":null,"cost":null,"service_fee":null,"time":null,"store_id":null,"store_name":null,"chain_id":null,"checkout_url":null,"is_available":false,"prices":[],"token":null,"refresh_token":null,"secret":null,"cart_id":null,"discount_code":null}},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basketEvents":{"eventsByProducts":{},"lastAddedProducts":null,"lastRemovedProducts":null},"catalogCategoryProducts":{"error":null,"status":{"isError":false,"isInit":true,"isPending":false,"isSuccess":false,"isServer":false}},"catalogCurrentCategory":null,"catalogStructure":{"error":null,"payload":{"39":{"id":39,"title":"Лекарства","url":"/catalog/39-lekarstva/","parent":null,"order":1,"empty":false},"40":{"id":40,"title":"Прочие 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