{"id":3314,"date":"2023-04-07T20:30:45","date_gmt":"2023-04-07T20:30:45","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3314"},"modified":"2023-04-19T14:45:35","modified_gmt":"2023-04-19T14:45:35","slug":"effektiv-viktminskning-kost-traning","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/","title":{"rendered":"Effektiv viktminskning &#8211; Kost och tr\u00e4ning f\u00f6r att br\u00e4nna fett"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Hur_viktminskning_fungerar\" >Hur viktminskning fungerar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Krav_for_effektiv_viktminskning\" >Krav f\u00f6r effektiv viktminskning<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Matens_inverkan_pa_fettlagring\" >Matens inverkan p\u00e5 fettlagring<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Hur_fettet_lamnar_kroppen\" >Hur fettet l\u00e4mnar kroppen<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Olika_satt_att_uppna_andfaddhet\" >Olika s\u00e4tt att uppn\u00e5 andf\u00e5ddhet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Basta_traningsformen_for_fettforbranning\" >B\u00e4sta tr\u00e4ningsformen f\u00f6r fettf\u00f6rbr\u00e4nning<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/#Var_talmodig\" >Var t\u00e5lmodig<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hur-viktminskning-fungerar\"><span class=\"ez-toc-section\" id=\"Hur_viktminskning_fungerar\"><\/span>Hur viktminskning fungerar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viktminskning sker n\u00e4r vi f\u00f6rbrukar mer energi \u00e4n vi konsumerar. F\u00f6r\u00e4ndringar i kosten \u00e4r ofta den viktigaste faktorn. Olika dieter \u00e4r oftast mindre effektiva, eftersom de endast fungerar i b\u00f6rjan n\u00e4r motivationen \u00e4r h\u00f6g. Ist\u00e4llet b\u00f6r fokus ligga p\u00e5 att skapa ett kaloriunderskott p\u00e5 cirka 10-15 %. Genomsnittligt kan man f\u00f6rv\u00e4nta sig en effektiv viktminskning p\u00e5 0,5-1 % av kroppsvikten, eller 0,3-1 kg per vecka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-krav-for-effektiv-viktminskning\"><span class=\"ez-toc-section\" id=\"Krav_for_effektiv_viktminskning\"><\/span>Krav f\u00f6r effektiv viktminskning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>F\u00f6r att minska i vikt beh\u00f6ver vi f\u00f6rbr\u00e4nna v\u00e5rt lagrade fett. Vi f\u00f6rbr\u00e4nner fett kontinuerligt, eftersom alla v\u00e5ra celler beh\u00f6ver energi f\u00f6r att utf\u00f6ra sina uppgifter. En del fett f\u00f6rbr\u00e4nns genom de r\u00f6relser vi st\u00e4ndigt utf\u00f6r, s\u00e5som att v\u00e4ga p\u00e5 stolen, vifta med en fot, tugga tuggummi eller trumma med fingrarna. Tr\u00e4ning hj\u00e4lper oss att f\u00f6rbr\u00e4nna ytterligare energi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-matens-inverkan-pa-fettlagring\"><span class=\"ez-toc-section\" id=\"Matens_inverkan_pa_fettlagring\"><\/span>Matens inverkan p\u00e5 fettlagring<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Energi tillf\u00f6rs genom maten vi \u00e4ter, och hur detta p\u00e5verkar v\u00e5rt fettlager beror p\u00e5 v\u00e5r kost. En varierad kost med mycket protein och fiber samt lite <a href=\"https:\/\/www.refitness.se\/blog\/kost\/varfor-tillsatt-socker-ar-daligt-och-15-tips-for-att-undvika-det\/\">tillsatt socker<\/a> och salt g\u00f6r det sv\u00e5rare att \u00f6ver\u00e4ta. Om skafferiet d\u00e4remot \u00e4r fullt med s\u00f6tsaker och snacks \u00e4r det l\u00e4ttare att l\u00e4gga p\u00e5 sig extra kilon. F\u00f6r att uppn\u00e5 effektiv viktminskning \u00e4r det viktigt att konsumera mindre energi \u00e4n vad vi f\u00f6rbrukar. Detta kan underl\u00e4ttas eller f\u00f6rsv\u00e5ras beroende p\u00e5 vilka livsmedel vi v\u00e4ljer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hur-fettet-lamnar-kroppen\"><span class=\"ez-toc-section\" id=\"Hur_fettet_lamnar_kroppen\"><\/span>Hur fettet l\u00e4mnar kroppen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fett f\u00f6rsvinner inte genom att kissa, bajsa, svettas eller spotta ut det. Ist\u00e4llet f\u00f6rsvinner fettet n\u00e4r vi andas. Tr\u00e4ning \u00f6kar andningen, vilket g\u00f6r det till en effektiv metod f\u00f6r att br\u00e4nna fett. Fettet lagras i l\u00e5nga kedjor av kolatomer (C), som bryts ner och transporteras till arbetande celler. N\u00e4r kolatomerna bryts is\u00e4r f\u00e5r cellerna energi, och de enskilda kolatomerna binds till syreatomer (O2) f\u00f6r att bilda koldioxid (CO2). De kolatomer vi andas ut i form av koldioxid lagrades tidigare som fett eller kolhydrater i v\u00e5r kropp.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-olika-satt-att-uppna-andfaddhet\"><span class=\"ez-toc-section\" id=\"Olika_satt_att_uppna_andfaddhet\"><\/span>Olika s\u00e4tt att uppn\u00e5 andf\u00e5ddhet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Andf\u00e5ddhet kan uppn\u00e5s p\u00e5 olika s\u00e4tt, exempelvis genom att springa, cykla, simma l\u00e4ngre str\u00e4ckor eller utf\u00f6ra tung styrketr\u00e4ning. N\u00e4r andf\u00e5ddheten intr\u00e4ffar varierar beroende p\u00e5 tr\u00e4ningsintensiteten. Vid l\u00e4ttare tr\u00e4ning \u00f6kar andningen fr\u00e4mst under sj\u00e4lva passet eftersom merparten av energin skapas med hj\u00e4lp av syreanv\u00e4ndning. Vid h\u00f6gintensiv tr\u00e4ning skapas energin fr\u00e4mst utan syre, men de enskilda kolatomerna m\u00e5ste fortfarande transporteras ut med andningen, vilket till stor del sker efter tr\u00e4ningen har avslutats. D\u00e4rmed leder intensiv tr\u00e4ning till att andningen \u00f6kar b\u00e5de under och efter passet, vilket g\u00f6r att fettf\u00f6rbr\u00e4nningen p\u00e5g\u00e5r under en l\u00e4ngre tid.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Basta_traningsformen_for_fettforbranning\"><\/span>B\u00e4sta tr\u00e4ningsformen f\u00f6r fettf\u00f6rbr\u00e4nning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Den tr\u00e4ning du finner mest underh\u00e5llande och kan utf\u00f6ra kontinuerligt \u00f6ver tid \u00e4r b\u00e4st f\u00f6r dig. Om du tycker att det \u00e4r roligare att springa \u00e4n att cykla, kommer l\u00f6pning vara ett b\u00e4ttre alternativ. Styrketr\u00e4ning \u00e4r dock mycket viktigt f\u00f6r effektiv fettf\u00f6rbr\u00e4nning. V\u00e4ltr\u00e4nade muskler \u00f6kar fettf\u00f6rbr\u00e4nningen, eftersom musklerna, hj\u00e4rtat och levern tar upp och f\u00f6rbr\u00e4nner mer fett.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Var_talmodig\"><\/span>Var t\u00e5lmodig<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Slutligen \u00e4r det viktigt att inte ha f\u00f6r br\u00e5ttom. Den som vill genomf\u00f6ra en h\u00e5llbar viktminskning \u00f6ver tid b\u00f6r sikta p\u00e5 ett litet kaloriunderskott. Andy Galpin, forskare i idrottsfysiologi, rekommenderar att man konsumerar 10-15 % f\u00e4rre kalorier \u00e4n vad man f\u00f6rbrukar. En rimlig f\u00f6rv\u00e4ntan \u00e4r att f\u00f6rlora 0,5-1 % av sin totala kroppsvikt per vecka, eller 0,3-1 kg. Eftersom v\u00e4tskeniv\u00e5erna i kroppen varierar kraftigt, \u00e4r det sv\u00e5rt att bed\u00f6ma hur viktnedg\u00e5ngen g\u00e5r om j\u00e4mf\u00f6relsen sker mellan dagar eller veckor. Det \u00e4r b\u00e4ttre att se vad som h\u00e4nder mellan m\u00e5nader.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hur viktminskning fungerar Viktminskning sker n\u00e4r vi f\u00f6rbrukar mer energi \u00e4n vi konsumerar. F\u00f6r\u00e4ndringar i kosten \u00e4r ofta den viktigaste faktorn. Olika dieter \u00e4r oftast mindre effektiva, eftersom de endast fungerar i b\u00f6rjan n\u00e4r motivationen \u00e4r h\u00f6g. Ist\u00e4llet b\u00f6r fokus ligga p\u00e5 att skapa ett kaloriunderskott p\u00e5 cirka 10-15 %. Genomsnittligt kan man f\u00f6rv\u00e4nta sig [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3344,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[29,30],"tags":[],"class_list":["post-3314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost","category-traning"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Effektiv viktminskning: Kost och tr\u00e4ning f\u00f6r att br\u00e4nna fett<\/title>\n<meta name=\"description\" content=\"Effektiv viktminskning genom kost och tr\u00e4ning. 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