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Få styr på dine kalorier og opnå resultater

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I nogle kredse er det lidt et tabu, når man taler om at tælle kalorier og holde styr på sin kost. Det behøver dog slet ikke at være så fanatisk, som det lyder, og det kan give rigtig god mening at holde øje med, hvad man putter i munden. Faktisk er det også relativt simpelt, og det kan give dig gode resultater på den lange bane.

Har du tænkt over, hvordan du kan skabe bedre resultater med din kost og træning? Måske skulle du overveje, om det er en mulighed at holde styr på og tælle dine kalorier og dine generelle indtag, så du ved, hvor meget du skal forbrænde. Selvom det kan virke som en stor ting og lidt uoverskueligt, så er det faktisk rigtig nemt at finde den rigtige kaloriebalance.

Som udgangspunkt taler man om at ligge i enten kalorieoverskud eller kalorieunderskud. Hvis du gerne vil øge din vægt, eksempelvis hvis du styrketræner meget og gerne vil blive større, skal du ligge i kalorieoverskud i en periode. Det vil nemlig betyde, at du indtager mere, end du forbrænder, og du vil dermed tage på.

Vil du derimod gerne tabe dig, skal du ligge i kalorieunderskud. Du skal selvfølgelig stadigvæk have nærring, men din kost vil typisk værre kaloriefattig og proteinholdig, så du øger den relative muskelmasse og taber fedt og noget af din vægt. Det er ofte en god idé at ligge i et beskeden over- eller underskud, og man taler typisk om cirka 500 kalorier til den ene eller anden side dagligt.

Brug en app

Hvis du er lidt i tvivl om, hvordan du bedst holder øje med dit kalorieindtag, kan det være en idé at finde en god app, som kan hjælpe dig på vej. Der findes mange gode muligheder, hvor du kan indtaste din kost, og hvor du automatisk vil få udregnet dine kalorier. På den måde kan du til ethvert måltid se på, hvor meget du indtager.

Bruger du en app, kan du også planlægge din dag, så du holder styr på, at du ligger i det rigtige indtag. Det betyder eksempelvis, at hvis du ved, at du skal spise et kalorietungt måltid om aftenen, kan du spise mere kaloriefattigt til frokost. Det behøver ikke være mere kompliceret end det.

Giv dig selv pauser

Selvom du går op i din kost og din træning, og du gerne vil stå knivskarpt foran spejlet, så er det også vigtigt, at du giver dig selv nogle pauser, hvor du ikke fokuserer på, hvor mange kalorier du spiser eller drikker. Hvis du har en aftale med vennerne om at spise lækker mad, så giv dig selv det frirum, for ellers kan du nemt komme til at køre sur i det.

Det samme gør sig gældende med byture eller andre sammenkomster, hvor du måske gerne vil skeje lidt ud. Det skal der selvfølgelig være plads til, men alt kan gøres med måde, og du kan samtidig sørge for at planlægge din kost før og efter, så det ikke får den helt store betydning alligevel.

Spis proteinholdigt men varieret

Man taler ofte om, at det er vigtigt med en masse protein, hvis man vil tage på i muskelmasse. Det er så sandt, som det er sagt, og typisk taler man om 1,5-2 gram protein per kilo, din krop vejer. Det er en fin hovedregel at gå ud fra. Dog skal du også huske, at du har brug for en varieret kost, og du skal bruge kulhydrater for at få energi, ligesom kroppen har brug for vitaminer og mineraler.

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