{"id":40,"date":"2022-10-11T13:24:44","date_gmt":"2022-10-11T11:24:44","guid":{"rendered":"http:\/\/gutenberg.wpmasters.org\/wilco\/i-realized-that-the-crest-of-maybury-hill-must-be-within-the-range-of"},"modified":"2022-10-11T13:27:19","modified_gmt":"2022-10-11T11:27:19","slug":"kiedy-sie-wazyc","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/kiedy-sie-wazyc\/","title":{"rendered":"Kiedy si\u0119 wa\u017cy\u0107? Codzienna kontrola wagi."},"content":{"rendered":"\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Gdy rozpoczynasz nowy etap w swoim \u017cyciu &#8211; skupiony na zdrowszym jedzeniu, odchudzaniu, wprowadzniu sportu do swojej codzienno\u015bci &#8211;\u00a0zazwyczaj oczekujesz tak\u017ce zmian wizualnych i chcia\u0142aby\u015b monitorowa\u0107 efekty.\u00a0To ca\u0142kowicie zrozumia\u0142e.\u00a0Dla wielu z nas rezultaty z regu\u0142y sprowadzaj\u0105 si\u0119 tylko do<strong> pomiaru wagi<\/strong>, cz\u0119sto powtarzanego kilkakrotnie w ci\u0105gu dnia. Wtedy to nasza waga \u2013 zamiast stanowi\u0107 punkt odniesienia m\u00f3wi\u0105cy o tym, czy nasze starania\u00a0zmierzaj\u0105 w dobrym kierunku &#8211; zaczyna by\u0107 traktowana jako <strong>wyrocznia<\/strong> i (w razie braku satysfakcjonuj\u0105cych wynik\u00f3w lub wolnego tempa zmian) <strong>wp\u0142ywa negatywnie<\/strong> na nasz nastr\u00f3j i samoocen\u0119, staj\u0105c si\u0119 <strong>\u017ar\u00f3d\u0142em stresu i frustracji.<\/strong> Co mo\u017cesz zrobi\u0107 aby zapobiec takiemu scenariuszowi?\u00a0Kiedy si\u0119 wa\u017cy\u0107 i jak interpretowa\u0107 wynik widoczny na wadze?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Poni\u017cej przedstawiam list\u0119 5 taktyk, o kt\u00f3rych warto pami\u0119ta\u0107, gdy korzystasz z wagi jako wska\u017anika zmian zachodz\u0105cych w Twojej sylwetce.<\/p>\n\n\n\n<!--more-->\n\n\n\n<figure class=\"wp-block-gallery alignwide has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image\"><a href=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-5.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"525\" height=\"682\" data-id=\"6803\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-5.jpg\" alt=\"kobieta na wadze, kiedy si\u0119 wa\u017cy\u0107\" class=\"wp-image-6803\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-5.jpg 525w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-5-231x300.jpg 231w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/a><figcaption class=\"wp-element-caption\"> Wa\u017c si\u0119 na r\u00f3wnym pod\u0142o\u017cu. (fot. Canva)<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-6.jpg\"><img decoding=\"async\" width=\"525\" height=\"682\" data-id=\"6804\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-6.jpg\" alt=\"kobieta mierz\u0105c aobwody cia\u0142a\" class=\"wp-image-6804\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-6.jpg 525w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-6-231x300.jpg 231w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/a><figcaption class=\"wp-element-caption\">Mierz r\u00f3wnie\u017c obwody (fot. Canva)<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-7.jpg\"><img decoding=\"async\" width=\"862\" height=\"525\" data-id=\"6805\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-7.jpg\" alt=\"strza\u0142ki g\u00f3ra-d\u00f3\u0142, waga to wska\u017anik\" class=\"wp-image-6805\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-7.jpg 862w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-7-300x183.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-7-768x468.jpg 768w\" sizes=\"(max-width: 862px) 100vw, 862px\" \/><\/a><figcaption class=\"wp-element-caption\">Waga to tylko wska\u017anik redukcji (fot. Canva)<\/figcaption><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"> 1. Kiedy si\u0119 wa\u017cy\u0107? Na pewno nie codziennie,<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">a je\u015blil to silniejsze od Ciebie &#8211; wyci\u0105gaj <strong>\u015bredni\u0105<\/strong> z wynik\u00f3w.  Aby dostrzec zmiany naszej masy cia\u0142a w perspektywie d\u0142ugoterminowej, nie warto opiera\u0107 si\u0119 na dobowych wahaniach wagi. Wszelkie dzienne, nocne i dobowe fluktuacje zale\u017c\u0105 od:<\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:15px\">\n<li>rodzaju spo\u017cywanych pokarm\u00f3w,\u00a0<\/li>\n\n\n\n<li>zmian hormonalnych\u00a0<\/li>\n\n\n\n<li>zmian zwi\u0105zanych z przyjmowanymi p\u0142ynami w ci\u0105gu dnia<\/li>\n\n\n\n<li>ilo\u015bci snu, stresu i kortyzolu<\/li>\n\n\n\n<li>ilo\u015bci i poziomu stan\u00f3w zapalnych w naszym organizmie, nawet tych spowodowanych treningiem<\/li>\n\n\n\n<li>problem\u00f3w z trawieniem czy ilo\u015bci\u0105 tre\u015bci jelitowych<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Nie oznaczaj\u0105 one faktycznego wzrostu ani spadku wagi.\u00a0<br>Opr\u00f3cz <strong>waha\u0144 dobowych<\/strong>, u wi\u0119kszo\u015bci kobiet wyst\u0119puj\u0105 r\u00f3wnie\u017c <strong>wahania miesi\u0119czne<\/strong> spowodowane miesi\u0105czkowaniem. Realna i prawdziwa zmiana masy cia\u0142a w perspektywie d\u0142ugoterminowej zale\u017cy od ilo\u015bci energii dostarczanej organizmowi w postaci po\u017cywienia przez tygodnie i miesi\u0105ce.\u00a0Ka\u017cdy kilogram tkanki t\u0142uszczowej to ok. 7,5 &#8211; 9 tys. kalorii \u2013 u wi\u0119kszo\u015bci kobiet trudno o dostarczenie lub obci\u0119cie\u00a0 takiej ilo\u015bci kalorii z dnia na dzie\u0144. Wa\u017cenie si\u0119 <strong>raz w tygodniu<\/strong> wystarczy do zaobserwowania d\u0142ugoterminowych zmian masy cia\u0142a \u2013 cz\u0119stsze pomiary mog\u0105 generowa\u0107 niepok\u00f3j wywo\u0142any dobowymi zmianami wagi, kt\u00f3re w normalnej sytuacji pozosta\u0142yby niezauwa\u017cone.\u00a0Je\u015bli mimo to odczuwasz potrzeb\u0119 codziennego wa\u017cenia si\u0119, wyci\u0105gaj \u015bredni\u0105 wag\u0119 z ostatnich 10-28 dni w zale\u017cno\u015bci od poziomu standaryzacji Twojej diety i nawyk\u00f3w i por\u00f3wnuj j\u0105 na przestrzeni tygodni, co b\u0119dzie bardziej miarodajnym wska\u017anikiem zachodz\u0105cych zmian.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Liniowy spadek wagi to mit.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Ani wzrost, ani spadek wagi &#8211; <strong>nigdy nie maj\u0105 charakteru liniowego<\/strong>, nawet gdy standaryzacja Twojej diety i nawyk\u00f3w jest na wysokim poziomie. Zmiany wagi maj\u0105 <strong>zazwyczaj charakter skokowy<\/strong>. Pisa\u0142am te\u017c o tym po cz\u0119\u015bci w tym <a href=\"https:\/\/niedobylska.com\/blog\/post\/etapy-odchudzania\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>wpisie<\/strong>.<\/a> Charakter liniowy mo\u017cesz osi\u0105gn\u0105\u0107 wyci\u0105ga\u0107 \u015bredni\u0105 z ostatnich 10-28 dni, wtedy wykres zmian, u\u015bredniony o ilo\u015b\u0107 dni wyp\u0142aszczy wszystkie zmiany.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Progres to nie tylko waga<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Wa\u017cniejszym elementem od wagi jest <strong>kompozycja sylwetki<\/strong>, tzn. udzia\u0142 tkanki t\u0142uszczowej i mi\u0119\u015bniowej. Taki pomiar mo\u017cesz zrobi\u0107 w coraz wi\u0119kszej ilo\u015bci miejsc, u lekarza, u fizjoterapeuty, na si\u0142owni. Nie patrz r\u00f3wnie\u017c na to jak na wyroczni\u0119, staraj si\u0119 powtarza\u0107 pomiar raz na 2-3 miesi\u0105ce <strong>w podobnym dniu swojego cyklu miesi\u0105czkowego<\/strong>. Nie patrz r\u00f3wnie\u017c na wska\u017aniki typu <strong>BMI<\/strong> kt\u00f3re nie zosta\u0142y stworzone dla os\u00f3b aktywnych i pracuj\u0105cych nad swoj\u0105 sylwetk\u0105. Kolejnym bardzo przydatnym narz\u0119dziem b\u0119dzie <strong>centymetr i pomiar obwod\u00f3w cia\u0142a<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Standaryzuj swoje pomiary.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Warto wa\u017cy\u0107 si\u0119 za ka\u017cdym razem<strong> w zbli\u017conych warunkach<\/strong> np. o podobnej godzinie, na tym samym sprz\u0119cie, po takiej samej ilo\u015bci posi\u0142k\u00f3w.\u00a0Aby upro\u015bci\u0107 maksymalnie ten nawyk wa\u017c si\u0119 po prostu zaraz po porannej toalecie. Wyniki pomiaru mog\u0105 r\u00f3\u017cni\u0107 si\u0119 w zale\u017cno\u015bci od pod\u0142o\u017ca, na kt\u00f3rym zostanie ona ustawiona. Najbardziej miarodajnego wyniku mo\u017cna oczekiwa\u0107, gdy waga ustawiona jest na twardym, solidnym pod\u0142o\u017cu jak np. parkiet, a nie dywan. Je\u015bli obsesyjnie si\u0119 wa\u017cysz, by mie\u0107 namiastk\u0119 kontroli (pozornej!) w swoim \u017cyciu czy te\u017c udowodni\u0107 sobie, \u017ce jeste\u015b wystarczaj\u0105co dobra \u2013 pami\u0119taj, \u017ce <strong>waga nie powinna definiowa\u0107 nikogo jako cz\u0142owieka.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Podsumowanie:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Nie odpowiem Ci jednoznacznie na pytanie kiedy si\u0119 wa\u017cy\u0107, czy codzienne monitorowanie wagi jest z\u0142e czy dobre. Zar\u00f3wno codzienne wa\u017cenie, jak i te odbywaj\u0105ce si\u0119 co kilka dni &#8211; <strong>ma swoje plusy i minusy<\/strong>. To, o czym musisz zawsze pami\u0119ta\u0107 to fakt, \u017ce <strong>wahania wagi b\u0119d\u0105 si\u0119 pojawia\u0142y<\/strong> i <strong>b\u0119d\u0105 mia\u0142y r\u00f3\u017cne pod\u0142o\u017ce<\/strong>: stres, wahania poziomu hormon\u00f3w, niewyspanie, infekcje, stany zapalne w organizmie, bardziej intensywny trening, gorsza regeneracja, upa\u0142, retencja wody, gorsze wypr\u00f3\u017cnianie i zalegaj\u0105ce tre\u015bci jelitowe. Pami\u0119taj, \u017ce <strong>waga nie ma by\u0107 wyroczni\u0105<\/strong>, <strong>a wska\u017anikiem<\/strong> m\u00f3wi\u0105cym o tym, czy proces redukcji w og\u00f3le zachodzi. Obok wagi, warto uzbroi\u0107 si\u0119 r\u00f3wnie\u017c w <strong>centymetr krawiecki<\/strong>, poniewa\u017c przy regularnych \u0107wiczenich, zw\u0142aszcza si\u0142owych, mo\u017ce nast\u0105pi\u0107 niewielki przyrost masy mi\u0119\u015bniowej, kt\u00f3ra jest ci\u0119\u017csza ni\u017c t\u0142uszcz. W efekcie &#8211; waga mo\u017ce pokazywa\u0107 niewielki wzrost, a w centymetrach mo\u017cesz zauwa\u017cy\u0107 spadek. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Poni\u017cej przedstawiam list\u0119 5 taktyk, o kt\u00f3rych warto pami\u0119ta\u0107, gdy korzystasz z wagi jako wska\u017anika\u2026<\/div>","protected":false},"author":1,"featured_media":6809,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[96,98],"tags":[151,152,150,149,148,147],"class_list":["post-40","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zanim-zaczniesz","category-zredukuj-mase-ciala","tag-co-mowi-waga","tag-czemu-waga-rosnie","tag-jak-sie-wazyc","tag-kiedy-sie-wazyc","tag-pomiar-wagi","tag-waga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kiedy si\u0119 wa\u017cy\u0107? 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