Du bist ein Sportmuffel? Macht nichts! Denn Abnehmen ohne Sport klappt tatsächlich. Unsere Studioleitung in Düsseldorf, Daniela Schneider, ist Heilpraktikerin und stand mir Rede und Antwort. Sie zeigt Dir, wie es geht, auf was Du achten solltest und gibt Dir einfache und leicht umsetzbare Tipps.
Wie kann ich ohne Sport abnehmen?
Daniela S.: Mit der richtigen Ernährungsweise kannst Du ganz ohne Sport die überflüssigen Pfunde schmelzen lassen. Es ist keine Zauberei, sondern „nur“ eine Umstellung des Stoffwechsels, dass dieser effektiver arbeitet. Die Umstellung geht natürlich nicht von heute auf morgen und ein wenig Willensstärke zu Beginn ist auch gefragt, um den kleinen Sünden zu widerstehen.
Die Stoffwechselumstellung beginnt mit zwei bis drei Suppentagen. An diesen Tagen wird ausschließlich Suppe gegessen. Solltest Du zwischendurch Hunger bekommen, darfst Du jederzeit wieder einen Teller Suppe essen. Die Suppentage sind für den Einstieg sehr wichtig, um den gespeicherten Zucker aus der Reserve zu locken. Verzichte hierbei auf Kartoffeln, Reis und Nudeln. Am besten greifst Du auf regionales und saisonales Gemüse und Hülsenfrüchte zurück.
Danach erfolgt die Abnehm- bzw. die Umstellungsphase, indem Du bestimmte Lebensmittel zu Dir nimmst. Die Phase dauert bis zu Deinem Wunschgewicht an. Danach beginnt die Integrationsphase, in der ab und zu auch kleine Sünden wie Kuchen oder Eis erlaubt sind. Solltest Du doch einmal über die Stränge geschlagen haben, gleichst Du es einfach wieder mit einem Suppentag aus. Suppentage während der Umstellungs- bzw. Abnehmphase können den ganzen Prozess auch noch beschleunigen.
Was bedeutet richtig essen?
Daniela S.: Richtig essen bedeutet regelmäßig, überwiegend warm (regt den Stoffwechsel und die Verdauung an) und die richtigen Lebensmittel zu sich zunehmen. Achte darauf, dass Du saisonale und regionale Produkte kaufst. In diesen sind noch mehr Vitamine und Mineralien erhalten als bei Produkten, die erst nach Wochen ihren Weg in die Regale finden.
Welche Lebensmittel darf ich?
Daniela S.: Du solltest versuchen komplett auf einfache Kohlenhydrate zu verzichten. Das bedeutet keine Lebensmittel in denen Weizenmehl verarbeitet ist, sprich Brot oder Nudeln ebenso polierter oder geschälter Reis. Gleichermaßen fällt Zucker und Alkohol raus. Das klingt vielleicht erst mal hart, aber ist reine Gewohnheit. Mach Dir keine Sorgen! Es gibt tolle Alternativen wie Quinoa, Bulgur, Hirse o.ä., Naturreis oder Brot aus Vollkornmehl. Gemüse der Saison und Hülsenfrüchte sind erlaubt, Käse und Fleisch in Maßen. Du kannst die Lebensmittel beliebig kombinieren.
Um das Ganze zu vereinfachen, stelle es Dir so vor: Immer wenn Du Nudeln oder Reis als Beilage essen würdest, kochst Du Dir stattdessen Getreide. Sollte Dich doch mal der Jieper nach Pasta überkommen, kannst Du auch auf Nudeln aus Buchweizen zurückgreifen. Probiere Dich einfach durch die Vielfalt der Alternativen durch. Manche Sorten schmecken nussig, andere sind dagegen eher recht neutral im Geschmack. Du kannst Dir aber auch Getreide wie Dinkel aufkochen und es als Beilage gebrauchen.
Wie oft darf ich am Tag essen?
Daniela S.: Drei Mahlzeiten pro Tag, von denen mindestens eine warm ist. Besser sind zwei warme Mahlzeiten. Warme Speisen oder auch Getränke sind für den Organismus zuträglicher. Das liegt an unserer Kerntemperatur. Essen wir etwas Kaltes, braucht unser Körper viel mehr Energie, um die Mahlzeit zu verwerten. Zum Frühstück kannst Du Dir zum Beispiel einen leckeren Hirse-Buchweizenbrei mit frischem Obst, Nüssen und Superfoods zubereiten. Zum Mittag kannst Du Dir prima Bulgur- oder Quinoasalat mit auf die Arbeit nehmen, den man am Abend zuvor vorbereitet hat. Am Abend isst Du eine warme Suppe. Zwischen den Mahlzeiten sollen immer vier, aber maximal fünf Stunden liegen.
Was hilft gegen Heißhunger?
Daniela S.: Nüsse sind das optimale Lebensmittel gegen Heißhunger. Sie enthalten lebensnotwendig Fettsäuren für unsere Zellen und liefern uns Vitamine und Mineralien. Obst würde in der Umstellungsphase wieder zu viel Fruchtzucker enthalten. Ist aber grundsätzlich erlaubt als Zwischenmahlzeit. Eine Suppe würde auch immer gegen den Heißhunger helfen, nur hat man diese
nicht immer in der Tasche dabei.
Rohkost bietet sich auch als Zwischenmahlzeit an, wobei du in der Abnehmphase eher versuchen solltest auf die Zwischenmahlzeiten zu verzichten. Der Körper muss erst einmal die Möglichkeit bekommen, das zu sich genommene Essen in Energie zu verwerten und nicht in eingespeichertes Fett. Mit der Zeit wirst Du evtl. auch feststellen, dass Du gar keine Zwischenmahlzeiten mehr brauchst, weil die Heißhungerattacken immer seltener werden.
Wie sieht es grundsätzlich mit Bewegung aus?
Daniela S.: Bewegung ist gut, aber sei achtsam mit dir selbst. Keinen falschen Ehrgeiz entwickeln! Manchmal reicht schon ein Spaziergang aus. Intensiver Sport kann unser System überfordern und dabei entsteht Stress. Stress ist ein Abnehmkiller.
Bei Stress fährt der Körper auf Hochtouren und es wird alle Energie benötigt, die er bekommen kann. Diese Energie wird durch einen schnellen Anstieg des Insulienspiegels ermöglicht. Das führt dazu, dass unser Stoffwechsel wieder in die Höhe schnellt, wo wir diesen eigentlich versuchen auf einem ruhigen und nicht zu stark schwankendem Level zu halten. Ein schneller Anstieg des Insuliens bedeutet im Umkehrschluss auch einen schnellen Abfall und dieser Abfall lässt uns wieder zu schnell hungrig werden.
Wir müssen dem Körper erst einmal die Chance geben, das Essen zu verdauen und die daraus gewonnene Energie zu verbrauchen. Deshalb soll man auch die vier bis fünf Stunden Pause zwischen den Mahlzeiten einhalten. Isst man aber länger als fünf Stunden nichts oder sogar im Extremfall nur einmal am Tag, dann muss man sich den Effekt so vorstellen, dass der Körper sofort alles speichert – in Form von Fett. Er denkt durch die unzureichende Nahrungszufuhr sei er in einer Notsituation und müsse bei der nächstbesten Gelegenheit alles speichern, um damit sein Überleben zu sichern. Wer Abnehmen will, muss regelmäßig essen. Wer hungert macht sich seinen Stoffwechsel kaputt.
Beim Fasten verhält es sich anders. Durch das Fasten geht der Körper an seine Reserven, d. h. die Fettpölsterchen beginnen zu schmelzen und vor allem wird der eingelagerte Zucker verbrannt. Dadurch reinigt man sich innerlich. Diesen Effekt erzielst du mit den Suppentagen zu Beginn deiner Ernährungsumstellung.
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