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Fit Bir Anne Olmak İçin...

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Fit Bir Anne Olmak İçin...

Uluslararası Spor Bilimleri Ortaklığı’nın(ISSA) Aile sağlığı ve Sağlık Birimi Yöneticisi olan, dört defa Oxygen Dergisi'nin kapak modeli olmuş Kim Dolan Leto, fit anne olma ile ilgili yedi adımı bizimle paylaşıyor.

Hadi bununla yüzleşelim, çok yoğun bir anne olduğunuzda, spor yapabileceğiniz ya da yemek pişirebileceğiniz mükemmel bir zaman yoktur. Bir plana ihtiyacınız var. Yeni yılda sağlıklı olma çözümleriyle mart ayında havlu atmaktan daha sıkılmadınız mı ? Gelin bu yılı başardığımız yıl yapalım!

1 ) Hedef belirlemeyle başlamak

Anne olmak, en fit olduğunuz günlerin bittiği anlamına gelmiyor. Kendinize yeni bir çıta belirleyin ve bunu bir kenara yazın. Kaliforniya’da Dominican Üniversitesi’nden Dr. Gail Matthews’a göre, yazılan hedeflerin gerçekleşme olasılığı %42 daha mümkün.

Eğer 10 pound(4,5 kg) vermek istiyorsanız, şuna benzeyen bir hareket planı oluşturun: Pazar günleri haftalık yemeğimi pişirip onları buzdolabında saklayacağım. Ailem uyanmadan önce spor yapacağım. Ölçülerimi takip edeceğim ve her zaman istediğim 5K’ye(5 kilometre koşusu)kaydımı yaptıracağım.

2) Sağlığı uzun vadeli bir koşu(maraton) olarak düşünün, depar değil.

Tek seferlik bir etkinlik için, mesela; eski okul arkadaşlarıyla bir araya gelme ya da tatile gitme gibi canın çıkıncaya kadar efor sarf etmek yerine, her zaman olabileceğiniz kadar iyi ve sağlıklı olmayı tercih edin.

Şunu düşünün: Kaç defa moda diyetleri denediniz? Sonuç ne oldu? İhtiyacınız olan şey kalıcı bir çözüm, geçici bir iyileştirme değil. Bu yüzden hızlı çözümler ve iyileştirmeler işe yaramıyor.

3 ) Başarıya odaklı, fit bir bilinç yetiştirmek.

Kalıcı değişimler içeriden dışarıya doğru olur. Kendinize yeni bir soru sorun. “Neden ben de başarmayayım?” Neden hayatınızın en iyi fiziğine kavuşmayasınız?

Bir yaz günü, 18 aylık kızımı salıncakta sallıyordum ve kocama tekrar fitness alanında yarışmak istediğimi söylemekte oldukça gergindim. Bakın, 40 yaşıma geldim ve yeni bir anne olarak bu neredeyse gülünç hissettirdi. Ama kendime farklı bir soru sordum: Neden olmasın?

Hayatınızda hangi aşamada olursanız olun, kendinizi yeniden keşfedebilirsiniz. Buna inanın!

4) Spora gitmeyi bahane-geçirmez hale getirin.

Sporunuz için bir zaman dilimi ayırın ve buna bir randevu gibi davranın - ama yine de acil durumlar için hazır olun. Anne olmak demek çoğu plan ve niyetlerinizin suya düşmesi anlamına gelebilir. O yüzden her zaman yedek planınız olsun. Örnek olarak evde tıkılıp kaldıysanız İnterval(Hiit) çalışmayı kullanarak kalori yakabilirsiniz.

5) Yemeğe olan odaklılığınızı kaydırın.

Yemek seçimi konusunda, sağlıklı beslenmeyi günlük hayatın bir parçası haline getirin. Pazarları bir haftalık yemeğinizi pişirin, öğünlerinizi ve gece atıştırmalarınızı akşamdan önce ayırın ya da bölgenizde organik ürünlerle sağlıklı seçenekleri olan bir restoran bulun.

Gıdayı sağlık perspektifinden izleyin ve neleri yiyemeyeceğinizden çok neleri yiyebileceğinizi düşünün. Her gün büyük bir salata hazırlamaya çalışırım, fındıklı, meyveli, yunan yoğurduyla, buharda pişmiş sebzeler ve tam tahıllar ile ve ayıca her öğünde düşük yağlı protein almaktan hoşlanırım. Her zaman ne yemeye ihtiyaç duyduğumu düşünürüm, neleri yiyemeyeceğimi değil. Bu odak kaydırmasını sağladığınızda ve tarifler topladığınızda yemekten büyük zevk alacaksınız.

6) Haftasonları abur cuburdan uzak durun.

Sürekli bir hafta içinde 1,5 kilo alıp veriyor musunuz?... ve fitness hedefleriniz için bir aşama kaydedemiyor musunuz? Suçlusu hafta sonları olabilir. Eğer tüm hafta temiz beslenip hafta sonu ara verirseniz, muhtemelen kilo verme çabalarınız duraklayacaktır. Bir veya iki öğünün tadını çıkarabilirsiniz ancak aile aktivitelerine ve dengeli yaşama odaklanmalısınız.

7) Suçluluğu bir kenara bırakın!

Kendi değerinizin farkına varın. Anneler sıklıkla kendilerine bakma ile ilgili suçluluk çekmekle boğuşurlar, ama unutmayın, sağlıklı ve mutlu bir anne demek sağlıklı ve mutlu bir aile demektir. Anneler genellikle ailenin çekirdeğidir ve mutfağa giren yiyecekleri belirler. Standartları siz belirlersiniz, bu yüzden sizin ve ailenizin sağlığı için doğru seçimler yapın.

Karşınıza engeller çıkacaktır, zaman zaman sadece gereken şeye sahip olmadığınızı ve bırakmak istediğinizi hissedeceksiniz. Ama bu zamanlarda hedeflerinizi (ve nedenlerinizi) gözden geçirip yolunuza sadık kalmalısınız.

Mükemmel olmaya çalışmak, ertelemenin kökeni de yatan sebeptir. Ertelemeyi bir kenara bırakın çünkü hiç bir zaman şu an dışında hiçbir zaman sağlıklı ve fit olmak için mükemmel bir zaman olmayacak. 
“Siz” olun ve vücudunuzla yüzleşin. Görünüşünüzü sarsın, zihninizi yenileyin ve 2015’te en iyi haliniz olun!

 

Yazar: Kim Dolan Leto

Çeviren : Murat Can Berber

Kaynak : oxygenmag.com Februrary 2015, inthespotlight.

Kaynak

Yorum Yap


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Tıbbi Sorumluluk Reddi / Yasal Uyarı!

Bu sitede yer alan yazıların tümü, bilgi edinmek isteyen ziyaretçiler için hazırlanmıştır. Bu bilgiler, hiç bir zaman hastalık ve diğer sorunlara yönelik teşhis ve tedavi amaçlı olarak kullanılmamalıdır. Yazılar, sadece yazarların bilgilerini, deneyimlerini ve fikirlerini aktarmaktadır.

Sitede yer alan yazı ve resimlerin kopyalanması, her türlü kullanımı ve bilgilerin uygulanması sonucu doğan hukuki, ahlaki, mesleki, sağlık ve yaşamsal sorunlar sadece bu eylemi gerçekleştiren kişilerin sorumluluğundadır. Bunlardan dolayı ortaya çıkabilecek hiç bir sorundan site ve yazarları sorumlu kılınamaz. Doktorunuza Danışmadan sitede yer alan diyet ve benzerine Başlamayınız

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Bizim Seçtiklerimiz


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