Rigtig mange mennesker tager på efter deres rygestop og det er der typisk to hovedårsager til. Vi skal her kigge nærmere på årsagerne og finde frem til hvordan du kan holde vægten efter dit rygestop.
Udskift rygepausen
Sundhedsstyrelsen har lavet undersøgelser der viser at den typiske eksryger tager ca. 3-6 kilo på, fordi nikotinen i cigaretterne øger forbrændingen. Hvis du er bange for at tage disse kilo på kan du forsøge at lægge nogle små 5. minutters motionsøvelser ind i løbet af dagen. Noget der ikke tager længere tid end din rygepause gjorde. F.eks.:
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Har du et skrivebordsjob og har et hæve/sænkebord, så hæv bordet til stående arbejdsstilling flere gange om dagen. Når du står bruger du mere energi end når du sidder.
Mellemmåltider og snacks
Det er ikke bare din forbrænding du skal være opmærksom på. Rigtig mange eksrygere, udskifter desværre rygevanen med andre usunde vaner som vil påvirke vægten. Derfor skal du undgå
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- Chips
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Hvis du allerede inden du holder op med at ryge, kan se dig selv falde i på ovenstående punkter, så bør du starte med at ændre dine kostvaner for at undgå vægtøgning efter dit rygestop.
Hvis du har det svært ved at erstatte den fysiske aktivitet i rygningen, så kan kan du prøve med nogle af disse alternativer:
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- Spise sukkerfri tyggegummi
- Spise sunde mellemmåltider bestående af frugt, grøntsager eller nødder
- Tyg på en tandstik
- Drik vand
Du kan også overveje en el cigaret, som giver dig samme fysiske aktivitet som en almindelig cigaret.
Hovedmåltider
Med mindre du i forvejen spiser meget fedtfattig mad, kan du sikkert også skære ned på fedtet i dine måltider. F.eks. ved:
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- Smøret på brødet
- Fløde i saucen
Du kan sagtens forsætte med at spise den mad du spiser i dag, men pas på overspisning ved hovedmåltiderne. Har du tendens til at overspise, så overvej hvad det er der får dig til at tage den sidste portion mad. Hvad kan du gøre anderledes, så du ikke tager en portion mere? Det kunne f.eks. være:
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- Lav mindre mad
- Ryd af bordet når du begynder at føle mæthed
Mere motion
Når du lægger smøgerne på hylden vil du rimeligt hurtigt kunne mærke forbedringer i luftvejene og det vil gøre dig fysisk i stand til at dyrker mere motion. Motionerer du allerede i forvejen kan det være svært at finde mere tid, men måske du så kan hæve intensiteten.
Med mere motion vil du forbrænde flere kalorier. Du vil være aktiveret og dermed have tankerne væk fra rygning. Jævnlig motion og god kondi hjælper dig også mod rygestop abstinenser, stress og er giver dig godt humør.
Behold dit fokus på rygestoppet
Uanset hvad så er det vigtigt at du holder dit primære fokus på rygestoppet. Forsøger du at bryde for mange vaner så risikerer du bare at falde i med den på nuværende tidspunkt vigtigste – nemlig rygestoppet, som bør være det primære fokus i de første to måneder. Herefter kan du måske bruge de sparede penge til et abonnement i fitness centeret eller til andre sportsaktiviteter.
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However, when creating a simple one-column email, it often feels like overkill (to me) to create and style all the divs and then have to wrap it all in a Ghost Table, where you also need to add the padding, margins, and styling again to the different tables or cells — all this, when a single table would have done the trick by working for absolutely every client. Super-modern it may not be, but it does save quite a bit on file size, which is after all a very important factor when it comes to responsive email designs that I don’t believe is worth sacrificing on principle. It also makes the email easier to debug and maintain. If you’re using a marketing service like Campaign Monitor or Mailchimp, they will usually put your CSS inline for you, so you can use the email.html template as is.
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Don’t have an account? Click here to get started! The nightly build process will upload a NuGet packages for Model builder to the MyGet.org odatanightly feed. EDM Building Is it possible to build EDM model from scratch? ODataModelBuilder uses EntityTypeConfiguration, but it depends on CLR type of entity. Basically I need to declare several entity types with one CLR type for all of them. The OData uses Entity Data Model (EDM) to define and describe the data shape that is exposed by the OData endpoints. Assuming your application uses some sort of domain model, which represents your entities in database, you want to somehow control over what data exactly is exposed to the OData clients. For instance you dont want necessarily expose some sensitive data of person entity you store in database, but still want to expose person’s name and and its order history for example.
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