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Unzufrieden mit deinen Oberschenkeln? Keine Sorge, du bist nicht alleine! Viele Menschen haben das Ziel, an den Oberschenkeln abzunehmen, da sich dort oft unerwünschte Fettpolster ansammeln. Doch wie kann man gezielt an dieser Problemzone abnehmen? In diesem Artikel erfährst du effektive Übungen und hilfreiche Ernährungstipps, die dir dabei helfen können, deine Oberschenkel zu straffen und zu formen.
Effektive Übungen zum Abnehmen an den Oberschenkeln
1. Lunges: Lunges sind eine großartige Übung, um die Oberschenkel zu straffen und den Beinmuskeln Definition zu verleihen. Stelle dich aufrecht hin und mache einen großen Schritt nach vorne. Senke dabei dein hinteres Knie Richtung Boden, so dass beide Beine einen rechten Winkel bilden. Drücke dich dann wieder nach oben und wiederhole die Bewegung mit dem anderen Bein.
2. Squats: Squats sind eine beliebte Übung, um die Oberschenkel und den Po zu trainieren. Stelle dich mit den Füßen etwa schulterbreit auseinander hin und gehe langsam in die Hocke, als würdest du dich auf einen unsichtbaren Stuhl setzen. Drücke dich dann wieder nach oben und wiederhole die Bewegung mehrmals.
3. Beinheben: Leg dich auf den Rücken und hebe abwechselnd ein Bein gestreckt nach oben. Spanne dabei deine Bauchmuskeln an und halte die Spannung für einige Sekunden. Senke dann das Bein langsam ab und wiederhole die Übung mit dem anderen Bein.
Hilfreiche Ernährungstipps zum Abnehmen an den Oberschenkeln
1. Trinke ausreichend Wasser: Wasser ist ein wichtiger Bestandteil einer gesunden Ernährung und kann dabei helfen, den Stoffwechsel anzukurbeln und das Abnehmen zu unterstützen. Trinke daher ausreichend Wasser über den Tag verteilt, um deinen Körper mit Flüssigkeit zu versorgen.
2. Vermeide zuckerhaltige Getränke: Zuckerhaltige Getränke wie Limonaden oder Fruchtsäfte enthalten viele Kalorien und können das Abnehmen erschweren. Greife stattdessen zu Wasser, ungesüßtem Tee oder anderen kalorienarmen Getränken.
3. Achte auf deine Portionsgrößen: Oft essen wir mehr, als unser Körper eigentlich benötigt. Achte daher darauf, deine Portionsgrößen zu kontrollieren und höre auf zu essen, wenn du satt bist. Das kann dabei helfen, Kalorien einzusparen und das Abnehmen zu erleichtern.
Zusammenfassung und FAQ
In diesem Artikel haben wir effektive Übungen und hilfreiche Ernährungstipps zum Abnehmen an den Oberschenkeln vorgestellt. Indem du regelmäßig die beschriebenen Übungen durchführst und auf eine ausgewogene Ernährung achtest, kannst du deine Oberschenkel straffen und definieren. Wenn du weitere Fragen hast oder Unterstützung benötigst, zögere nicht, einen Experten zu konsultieren.
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Considering GLP-1? Try enzymes and diet first! It's a DIY approach, but support is available. "We're just here for you," offering guidance for health, family, and society. Explore options and find the right path. Help us reach 1000 subscribers on YouTube, when we do, we will be drawing for celebratory gifts!!! Subscribe here (tell your friends :)): https://www.youtube.com/@integratedhealthofindiana #integratedhealthofindiana #GLP1Alternative #DIYHealth #EnzymePower #DietFirst #HealthSupport #TuesdayMotivation
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Shocking Zepbound Weight Loss Results After 3 Weeks On Glp1 Tirzepatide
This is a brief video on pharmacologic agents that help reduce weight or control weight.
I created this presentation with Google Slides.
Image were created or taken from Wikimedia Commons
I created this video with the YouTube Video Editor.
ADDITIONAL TAGS:
Anti-obesity medication
Pharmacological agents that reduce weight or help control weight
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
By James Heilman, MD - Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=4854133
Phentermine
Approved by FDA in 1959
Mechanism: releases norepinephrine
Short term use (3 to 6 months)
Not approved for long term use
Cheap
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
Orlistat
Approved by FDA in 1999
Mechanism: inhibits lipase (gastric and pancreatic)
Therefore, decrease in fat breakdown and absorption
Side effects: GI disturbance (cramps, fecal incontinence, diarrhea (specifically steatorrhea)), fat soluble vitamin deficiency (vitamins DEAK) → give multivitamins
Good for CAD patients or those at risk for CVD
Available over-the-counter
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
Phentermine/topiramate
Approved by FDA in 2010
Phentermine mechanism: releases norepinephrine
Topiramate mechanism: blocks Na channels, modulates GABA receptor to increase action
Used for migraine prophylaxis and seizures (simple, complex, tonic-clonic)
Side effects: mental sedation, kidney stones
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
Lorcaserin
Approved by FDA in 2012
Mechanism: agonists serotonin (5-HT2C) receptor
Side effects: dizziness, dry mouth, GI disturbance (nausea, vomiting, diarrhea), fatigue, headaches
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
Bupropion/naltrexone
Approved by FDA in 2014
Bupropion mechanism: increase norepinephrine and dopamine levels
Naltrexone mechanism: opioid antagonist
Side effects: anxiety, headaches
Good for patients also struggling with smoking cessation (bupropion approved for smoking cessation)
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
Liraglutide
Approved by FDA in 2015
Mechanism: agonizes the GLP-1 receptor (GLP-1 analog)
Subcutaneous injection
Side effects: pancreatitis, nausea, vomiting
Phentermine
Orlistat
Phentermine/
topiramate
Lorcaserin
Bupropion/
naltrexone
Liraglutide
Testosterone Weight Loss Pills Longevity Men S Heath Marty Minor Md Pcri
On this episode of Clarifi Everything we talk Blue Origin's all female fully automated space flight with Katy Perry, the race between Quantum and Super computing, and finally talk the emergence of an underground market for GLP-1 weightoss drugs.
#podcast #space #tech
Wegovy Weekly Weight Loss Update
Why You’re Not Losing Fat in the Areas You Want (The Truth No One Tells Women!)
Still struggling with stubborn belly fat, thigh fat, or arm fat — no matter how much you diet or work out?
You're not alone. In this in-depth video, we uncover the 10 powerful reasons you're not losing fat in the areas you want — and the exact steps you can take to finally burn it off naturally and permanently. This isn’t about counting calories or doing more crunches — this is about working with your body’s hormones, genetics, stress levels, and metabolism.
From diet mistakes to hormone imbalances, we’re covering it all — including real-life stories and simple action steps.
⚠️ Watch till the end for a powerful transformation plan & bonus tip!
🔥 What You'll Learn:
✅ Why spot reduction doesn’t work
✅ The role of cortisol, insulin, and estrogen in fat storage
✅ Best foods for fat-burning and hormonal balance
✅ The most effective exercise combo for women
✅ How sleep, stress, and even tech use sabotage fat loss
✅ Real case study of transformation
✅ 10 science-backed strategies to finally lose fat where it matters most
💬 COMMENT BELOW:
"STUBBORN FAT" if you want a follow-up video with fat-burning meal plans, recipes & workout ideas!
🔔 SUBSCRIBE for more natural weight loss, hormone tips, and home-friendly fat loss solutions every week!
👍 Like this video to support women taking back control of their bodies!
#fatlossforwomen #losebellyfat #WomensFitness #NaturalFatLoss #weightlosstips #hormonebalance #FatLossJourney #homeworkouts
Disclaimer-
This Video Is For Entertainment ,general Information, And Educational Purposes Only.This Is Not A Medical Video And It Shouldn’t Be Considered A Medical Advice. You Should Not Make Any Changes To Your Medications Or Health Regimens Without First Consulting A Physician. It Should Not Be Used To Self-diagnose And It Is Not A Substitute For A Medical Exam, Treatment, Diagnosis, Prescription, Or Recommendation.If You Have Any Questions Please Consult With Your Current Primary Care Provider. Nolly Health and Beauty Are Not Liable Or Responsible For Any Advice, Course Of Treatment, Diagnosis, Or Any Other Information, Services, Or Product You Obtain Through This Video Or Any Links, Websites Shared In This Video Or Channel.
Lilac Hers Weight Loss
🤔From 30% To 15% Body Fat | How Much Time?
🔑Short answer: Between 20-40 weeks (5 to 10 months) for most people that fully commit.
The exact timeframe depends on your goals and past experiences with fat loss. If you just want to maintain muscle, you can push a bit harder and realistically get it done in 5-6 months. While if you also want to build some muscle, it’s good to have a slower weight loss rate and it may take you closer to 10 months.
📚Study referenced:
Heymsfield, S. B., Yang, S., McCarthy, C., Brown, J. B., Martin, C. K., Redman, L. M., ... & Bosy‐Westphal, A. (2024). Proportion of caloric restriction‐induced weight loss as skeletal muscle. Obesity, 32(1), 32-40.
Keto Diet Welcome To My Channel
Ketogenic diets and the $33-billion diet gimmick.
The underlying theory that ketogenic diets have some sort of metabolic advantage, has been experimentally falsified. The keto diet’s proponents’ own studies showed the exact opposite: ketogenic diets actually put you at a metabolic disadvantage and slow the loss of body fat. How much does fat loss slow down on a low-carb diet?
New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/
This is the 3rd installment of my keto series. In case you missed the first two, see Is Keto an Effective Cancer-Fighting Diet? (http://nutritionfacts.org/video/is-Keto-an-Effective-Cancer-Fighting-Diet) and Keto Diet Theory Put to the Test (http://nutritionfacts.org/video/keto-diet-theory-put-to-the-test).
Coming up are:
• Is Weight Loss on Ketosis Sustainable? (http://nutritionfacts.org/video/is-Weight-Loss-on-Ketosis-Sustainable)
• Are Keto Diets Safe? (http://nutritionfacts.org/video/are-keto-diets-safe)
• Keto Diets: Muscle Growth and Bone Density (http://nutritionfacts.org/video/Keto-Diets-Muscle-Growth-and-Bone-Density)
• Does a Ketogenic Diet Help Diabetes or Make It Worse? (http://nutritionfacts.org/video/does-a-ketogenic-diet-help-diabetes-or-make-it-worse)
This keto research arose out of my research for my upcoming new book How Not to Diet. (All proceeds I receive from my books is donated to charity.) You can preorder How Not to Diet here (https://nutritionfacts.org/how-not-to-diet/), but in the meantime please feel free to check out some of my popular weight loss videos:
• Eating More to Weigh Less (https://nutritionfacts.org/video/eating-more-to-weigh-less)
• How to Prevent Prediabetes in Children (https://nutritionfacts.org/video/how-to-prevent-prediabetes-in-children/)
• Nutrient Dense Approach to Weight Management (https://nutritionfacts.org/video/nutrient-dense-approach-to-weight-management/)
• How Much Exercise to Sustain Weight Loss (https://nutritionfacts.org/video/how-much-exercise-to-sustain-weight-loss/)
• Keep Your Waist Circumference to Less than Half Your Height (https://nutritionfacts.org/video/keep-your-waist-circumference-to-less-than-half-your-height/)
• Does Apple Cider Vinegar Help with Weight Loss? (https://nutritionfacts.org/video/apple-cider-vinegar-help-weight-loss/)
• Can Morbid Obesity Be Reversed through Diet? (https://nutritionfacts.org/video/can-morbid-obesity-be-reversed-through-diet)
• The Weight Loss Program that Got Better with Time (https://nutritionfacts.org/video/the-weight-loss-program-that-got-better-with-time/)
Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/keto-diet-results-for-weight-loss and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at http://nutritionfacts.org/video/keto-diet-results-for-weight-loss. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: https://www.youtube.com/subscription_center?add_user=nutritionfactsorg
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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#ketodiet #keto #drgreger
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