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AI/참고/trafilatura-master/tests/cache/gofeminin.de.abnehmen.html
LASTA_DEV01\lasta 2e9204243d 참고소스 수정본
2026-05-12 19:40:31 +09:00

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gm"=crsth:sptats¦¦citcfa.ndoc.row¦mdlihs¦g.md "fitaro-a=nigith":spt¦¦ssaa.stecfc.nd¦moyrotsa¦_9cc51004¦881cca521x74a75273_18581w081h01cgpj.tla """=psº¹nalc "=ssalphecadlo ¹"re º apslc nsa"=seltit¹"tirK kioJ mi:b oS smmind tis u eseba resfups¦º¹na º naps¦ ¹ ¦º ¹a º il¦ilº ¹ ¹ º c assal"=ccaehcor "ferhh"=:sptt¦¦.wwwmefoginied.ne¦ofrif-glanneznts¦ereuekrurales-gneblam-rhc-ne0004s87th.5"lmlcno cia"=k_au_fartvEkcne\'(t\'uneM ,ccA\'corilCehkcn ,\' ,llu")0miº¹ gcrstth"=sps¦¦:tatfa.cidcoc.nrow¦m¦dlmihsg."fiatad o-igir"=nsptth¦:ssa¦a.stedcfoc.n¦motsca¦yr9c004_870cca¦5211x751a7523231w_40881hj.1c0gpla ""=tpsº¹"naalc p"=sscalloheed¹"r psºlc nasat"=s"eltitS¹reuereälk gnur02s 91bleam rehc :netsirF,neuaP cslah & neoCs¦º.nap ¹ aps¦º ¹n º ¹a¦ l¦ºu¦º¹i¹lid¦º¹v', 'af_jsencrypt_1')</script></li><li id="navSection12" class="item"><a data-sid="12" class="item-link" href="https://www.gofeminin.de/horoskop-sc12.html">Horoskop</a><script id="af_jsencrypt_1" type="text/javascript">jsdchtml3('dºc visalus"=s-bunemº ¹"vidalc sss"=em-buuntit-"eloroH¹ks¦ºpo ¹viduº lc lsa"=sm-busneti-usmeilº¹"c ssalbus"=ti-n me-obus aº¹"lc=ssaus"eti-b-mknilerh ""=fptth:sw¦¦og.wwefinimd.ntsa¦eorroh¦poksoss-.87cth"lmapsº¹¹noroHoks & eptSznreehcie¦ºnnapsº¹¹a¦¹il¦ºlºlc issabus"=i- metus-on¹"bc aºal=ss-bus"til-meknierh "=ftth"¦¦:spwwwfog.meini¦ed.nsa¦ortratak-totrelnes-neg8csth.0lmº¹"¹napsaT torK &netrael negaps¦ºº¹nº¹a¦l¦º¹ilc ilsas"=s-bu metionbus- aº¹"alc"=ssusi-bl-metnih "kfertth"=spw¦¦:og.wwmefninid.h¦eksoroporoh¦ksoiv-poedss-o.821cmthº¹"lps¹naoediVºsaps¦º¹n¦º¹a¦ililº¹salc "=s-busti meus-on"b aº¹alcs"=ssbueti-nil-m "kferh"=tth¦¦:spsalortigofog.emeninif¦ed.urola¦m"lsº¹A¹naptsoloreigsE & tokireuroF-¦ºmnapsº¹¹a¦¹il¦ºlºlc issabus"=i-"metc aº¹sals"=sbuti-il-meknrh "=ferow¦"dlide¦ni¦otxed__l¦21-d-mth.1"lpsº¹¹na ellAhTnemeaps¦ºº¹nº¹a¦l¦º¹iº¹lu¦lualc =ss-bus"ti-sme¹"ccalº ¹i aº lc=ssaca"hcorc"eerh th"=fsptw¦¦:wwog.nimefni¦ed.rohpoksos¦lgnioroheoksua-pug-ts2032s49th.4"lmlcno cia"=k_au_fartvEkcne\'(t\'uneM 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type="text/javascript">jsdchtml3('dºc visalus"=s-bunemº ¹"vidalc sss"=em-buuntit-"elefiL¹tsºely¹vid¦º c lual=ss-bus"emi-unmetlº¹"s isalcus"=si-b metonus-aº¹"bc ssals"=ti-bumenil-rh "k=fetth"sp¦¦:g.wwwfonime.niil¦edivk¦gnnehcoab-nekcs-1csth.05lmsº¹"naphcoK¹neB & nekcas¦º¹nap¦ºº¹aº¹il¦ilalc =ss-bus"tin mebus-oº¹"lc asa"=si-busetil-m"knferh "=ptthw¦¦:s.wwefogimninl¦ed.vi¦gniierss-es1ch.25¹"lmtpsºR¹naieºesnaps¦º¹º¹a¦il¦ ilº¹lc=ssa-bus"etion ms-"buc aº¹al"=ssbusmeti-l-"kniferh h"=sptt¦:ww¦fog.wmeninied.ivil¦gnhow¦s-nen1csh.15mt¹"lnapsºW¹enho& nefiL tsºelynaps¦¦º¹¦º¹aillº¹alc issus"=i-bn met-o"busc aº¹sals"=sbuti-il-meknrh "=feptth":sok¦¦.nehcfognimenied.urof¦¦m"llasº¹K¹napco nehcaB &nekroF-mus¦ºº¹napa¦l¦º¹º¹ilc ilsas"=sti-bu mes-onbuº¹"alc assus"=i-bl-metnih "k"=fertth¦:spw¦.wwmefognid.nil¦egnivil¦nividiv-g-oe1css00.00"lmthº¹napsiV¹ºsoeds¦¹napº¹a¦ºil¦ilº¹c salus"=s-bmetion "bus-º¹lc a"=ssabuseti--mnilrh "kfeth"=sptah¦¦:surag-g.netefoinim.n¦edmurofa¦¹"llpsºaH¹nasuaG , netrD 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<h1>Wie kann ich schnell abnehmen? Die 8 effektivsten Tipps</h1>
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von <a href="/author/894"><span>Diane Buckstegge</span></a> </span>
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Veröffentlicht am 1. Mai 2019 </span>
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<p id="chapo" class="af-chapo">Wie man schnell abnehmen kann, haben sich wahrscheinlich die meisten von uns schon mal gefragt. Das Problem: Crash-Diäten ziehen meist den Jojo-Effekt nach sich. Wir verraten, wie ihr schnell aber dauerhaft Gewicht verlieren könnt.</p>
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<p class="standard">Damit eure Diät von Erfolg gekrönt ist, braucht ihr vor allen Dingen eins: einen starken Willen. Es wird immer wieder Momente geben, in denen ihr einfach alles hinschmeißen und die Tüte Chips oder die Tafel <a class="af_al" href="https://www.gofeminin.de/abnehmen/schokolade-gesund-oder-ungesund-s2503919.html" rel="follow">Schokolade</a> in euch reinstopfen wollt. Aber: Haltet durch!<br>
<br>
Denkt in solchen Moment daran, warum ihr euch die Frage <strong>"Wie kann ich schnell und dauerhaft abnehmen?"</strong> gestellt habt. Das hilft. Und wenn ihr euch dann auch noch an die folgenden Punkte haltet, versprechen wir euch, dass ihr langfristig abnehmen werdet!</p><h2 class="intertitre">1. Ernährung umstellen, um schnell abzunehmen</h2><div class="leftColumn"></div><p class="standard">Der wichtigste Aspekt, wenn ihr abnehmen wollt, ist eine gesunde, ausgewogene Ernährungsweise. Ihr müsst keine Kalorien zählen, aber ihr müsst wissen, was ihr esst. Ganz kurz lässt sich das so zusammenfassen: Esst euch an Obst und vor allen Dingen Gemüse satt. Speziell Gemüse hat kaum Kalorien und ist der beste Freund all jener, die eine Antwort auf die Frage "Wie nehme ich schnell ab" suchen.</p><div id="adVideoInRead" class="adVideoInRead"></div><script type="text/javascript">
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</script><p class="standard">Daneben solltet ihr mehrmals täglich Vollkornlebensmittel und fettarme Milchprodukte essen. Mageres Fleisch und Fisch dürfen mehrmals pro Woche auf den Tisch kommen.</p><p class="standard">Kalorienbomben wie Fast Food, Fertiggerichte, Süßigkeiten, Kuchen oder Chips solltet ihr nur noch in kleinen Mengen genießen. Gewöhnt euch an bewusst zu essen. Nicht aus Gewohnheit bei jedem Stadtbummel im Café zu landen und dort eine große Portion Kuchen zu essen, obwohl ihr gar nicht hungrig seid. Versucht so oft wie möglich frisch zu kochen. Dadurch könnt ihr jede Menge Kalorien sparen.</p><div class="af-video"><video id="af_player_5d41a535830961_36932070" class="af-videoplayer video-js vjs-default-skin vjs-big-play-centered vjs-16-9" controls
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</div><h2 class="intertitre">2. Satt essen bei den Mahlzeiten</h2><p class="standard">Um nicht ständig unter Heißhungerattacken zu leiden, solltet ihr regelmäßig drei Mahlzeiten am Tag essen. Nach diesen Mahlzeiten solltet ihr gesättigt und mit einem guten Gefühl vom Tisch aufstehen. Damit euch das gelingt, solltet ihr euch angewöhnen, bevorzugt <a class="af_al" href="https://www.gofeminin.de/abnehmen/kalorienarme-lebensmittel-s2342384.html" rel="follow">kalorienarme Lebensmittel</a> zu essen. Also eine große Portion Gemüse, dazu eine kleine Portion Nudeln und Fleisch.</p><p class="standard">Nehmt euch Zeit für die Mahlzeiten. Oft wird nebenbei gegessen. Das registriert das Gehirn dann fast gar nicht und ihr seid schneller wieder hungrig und habt Appetit.</p><h2 class="intertitre">3. Abends keine einfachen Kohlenhydrate</h2><p class="standard">Low carb ist nach wie vor Trenddiät Nummer eins. Ihr müsst euch nicht rigoros alle Kohlenhydrate verbieten, nur weil ihr die Antwort auf die Frage "Wie kann ich <a class="af_al" href="https://www.gofeminin.de/abnehmen/wie-kann-ich-schnell-abnehmen-s1431651.html" rel="follow">schnell abnehmen</a>" sucht. Es reicht, wenn ihr auf einfache Kohlenhydrate weitestgehend verzichtet, wie sie in Weißbrot, Kuchen, Chips, Fast Food oder Süßigkeiten stecken. Gegen Vollkornbrot oder Vollkornnudeln ist jedoch nichts einzuwenden.</p><p class="standard">Damit die Fettverbrennung nachts jedoch auf Hochtouren laufen kann, solltet ihr euch abends ein wenig zurückhalten, was Kohlenhydrate angeht. Esst ruhig eine Scheibe Vollkornbrot, aber kombiniert die mit Salat, Käse oder anderen Milchprodukten. Versucht nach 20 Uhr keine Kohlenhydrate mehr zu essen.<br>
<br>
Süßigkeiten oder Chips solltet ihr euch abends möglichst verkneifen.</p><h2 class="intertitre">4. Nur noch Wasser und ungesüßten Tee trinken</h2><p class="standard">Oft wird unterschätzt, wie viele Kalorien Getränke haben können. Trinkt ihr oft gesüßten Tee, Limonaden oder Saft? In einem 200 ml Glas Saft stecken gut 100 kcal und einiges an Zucker. Das auf zwei, drei Gläser hochgerechnet, macht schon eine halbe Tafel Schokolade aus. Auch Alkohol enthält einiges an Kalorien. Wollt ihr <a class="af_al" href="https://www.gofeminin.de/abnehmen/richtig-abnehmen-s1870887.html" rel="follow">erfolgreich abnehmen</a>, solltet ihr nur noch zu besonderen Gelegenheiten ein Gläschen trinken.<br>
<br>
Gar keine Kalorien hat Wasser oder ungesüßter Früchte- bzw. Kräutertee. Gewöhnt euch an euren Durst damit zu stillen. <strong>Tipp:</strong> Wenn euch pures Wasser zu langweilig ist, dann pimpt es mit Obstscheiben, Gurkenscheiben oder Kräutern wie Minze oder Basilikum. </p><div class="af-photo"><span class="af-zoomable af-pin-it-wrapper"
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</a><script id="af_jsencrypt_1" type="text/javascript">jsdchtml3('aºerh "=fenba¦mhw¦neak-ei-nn-hcicsenhba-llennemh1s-56134.1lmthalc "=ss-fa"oz"moler "=llof"wogmiº¹s "=crsptth¦¦:essastfa.c.ndcmoots¦¦yr091023402¦0212305w_3h0006txc0tyc0xc302byc99641bj. "gpsalc "=so-faevirris-edezla ""=thenbAemW :nressart ekni"niw "=htd05h "0gie3"=th06¹¦ "napsºlc =ssaa"c-ftider"sG ©¹tteamI yegs¦ºsº¹nap¹a¦', 'af_jsencrypt_1')</script></span></div><p class="standard"><strong>Übrigens:</strong> Mit Süßstoff gesüßte Light-Getränke solltet ihr ebenfalls selten trinken. Zwar enthalten die keine Kalorien, aber es gibt immer wieder Studien, die ihnen nachsagen, dass sie Heißhunger schüren.</p><h2 class="intertitre">5. Essenspausen einhalten, um schnell abzunehmen</h2><p class="standard">Wer oft zwischendurch snackt, nimmt über den Tag verteilt meist mehr Kalorien auf. Es gibt jedoch noch einen weiteren Grund, warum ihr nicht ständig zwischendurch essen solltet: Damit euer Körper Fett verbrennen kann, braucht er auch mal Nahrungspausen. Esst zwischen den Hauptmahlzeiten deswegen nichts. Seid ihr vor- oder nachmittags oft hungrig, könnt ihr eine Zwischenmahlzeit essen. Zum Beispiel ein Stück Obst, Gemüsesticks oder fettarmen Joghurt.</p><h2 class="intertitre">6. Keine Verbote aufstellen</h2><p class="standard">Keine Schokolade, nie wieder Fast Food und dafür nur noch Gemüse: Stellt nicht so verrückte Vorsätze auf. Auch wenn ihr abnehmen wollt, heißt das nicht, dass Lebensmittel verboten sind. Verbote begünstigen nur Heißhunger. Ihr dürft alle Lebensmittel essen. Auch die Kalorienbombe Schokolade ist erlaubt. Damit die Pfunde schmelzen, solltet ihr es allerdings bei ein, zwei Stückchen belassen und den Rest der Tafel weglegen.</p><h2 class="intertitre">7. Sport treiben und Körper straffen</h2><p class="standard">Beim Sport werden jede Menge Kalorien verbrannt. Regelmäßige Bewegung sollte von daher Teil der Antwort auf die Frage "Wie kann ich schnell abnehmen" sein. Sucht euch einen Ausdauersport der euch Spaß macht - ganz egal ob es Walken, Schwimmen, Radfahren oder Zumba ist. Versucht dreimal pro Woche 45 Minuten Zeit dafür zu finden. So verbrennt ihr einiges an Kalorien und nehmt schneller ab.</p><p class="standard">Ideal ist es, wenn ihr zeitgleich noch ein paar Kraftübungen macht und Bauch, Beine und Po mit gezielten Übungen stärkt. Je mehr Muskeln ihr habt, desto mehr Energie verbrennen diese.<br>
<br>
Für alle, die wenig Zeit übrig haben, aber trotzdem schnell und effektiv abnehmen wollen: Startet mit HIIT-Workouts! Das High Intensitiy Intervall Training gilt als Geheimwaffe gegen Pölsterchen. Im Gegensatz zu Ausdauersportarten sind die HIIT-Einheiten viel kürzer, maximal 20 Minuten. Sie haben aber den gleichen oder sogar besseren Abnehm-Effekt, weil es hier darum geht, sich komplett auszupowern. HIIT verbessert nicht nur die Kondition, sondern baut auch Fett ab. Drei Trainingseinheiten pro Woche genügen, um <a class="af_al" href="https://www.gofeminin.de/abnehmen/5-kilo-abnehmen-s1816764.html" rel="follow">schnell abzunehmen</a>.<br>
<br>
<strong>Im Video: HIIT-Kalorienkiller-Workout zum Mitmachen</strong></p><div class="af-video"><video id="af_player_5d41a53586d860_11616010" class="af-videoplayer video-js vjs-default-skin vjs-big-play-centered vjs-16-9" controls
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</div><h2 class="intertitre">8. Mit sich ins Reine kommen</h2><p class="standard"><a class="af_al" href="https://www.gofeminin.de/abnehmen/gesunde-ernaehrung-tipps-s1928711.html" rel="follow">Gesunde Ernährung</a> und Sport sind wichtig zum Abnehmen. Damit ihr euer Ziel erreicht, müsst ihr allerdings auch herausfinden, warum ihr manchmal einfach nicht aufhören könnt zu essen. Ist Langeweile der Auslöser? Oder steckt Stress dahinter? Achtet mal ganz gezielt darauf, wann ihr zur Sünde eurer Wahl greift. Wisst ihr, was die Esslust auslöst, dann könnt ihr etwas dagegen unternehmen.<br>
<br>
Die Psyche spielt eine nicht unerhebliche Rolle, wenn es um den Abnehmerfolg geht. Je zufriedener ihr mit euch seid, desto einfacher wird euch das abnehmen fallen. Statt euch also die Frage "Wie nehme ich schnell ab?" immer wieder zu stellen, solltet ihr den Ist-Zustand für den Moment annehmen und dann die Veränderung ganzheitlich in Angriff nehmen. Macht Bewegung und eine gesunde Ernährung nach und nach zu einem festen und ganz natürlichen Bestandteil eures Alltags. So werdet ihr fitter, gesünder und ganz nebenbei dauerhaft schlank.</p><h2 class="intertitre">Auch auf gofeminin.de</h2><p class="standard"><a href="https://www.gofeminin.de/abnehmen/warum-nehme-ich-nicht-ab-s4000679.html" rel="follow">Warum nehme ich nicht ab? 4 mögliche Gründe</a><br>
<br>
<a href="https://www.gofeminin.de/fitness-video/20-kilo-abnehmen-tipps-v620070.html" rel="follow">20 Kilo abnehmen: Mit DIESER Strategie klappt's!</a><br>
<br>
<a href="https://www.gofeminin.de/abnehmen/richtig-abnehmen-s1870887.html" rel="follow">Endlich schlank! Mit diesen 8 Tipps richtig erfolgreich abnehmen</a><br>
<br>
<a href="https://www.gofeminin.de/sport/so-gelingt-das-home-workout-s2884590.html" rel="follow">Home Gym: So gelingt auch zuhause das perfekte Workout!</a></p><div class="af-quiz"><div id="crowdleap-game-quiz:W8IKPRMRASy" class="crowdleap-game" data-id="quiz:W8IKPRMRASy"></div>
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von Diane Buckstegge </a> </span>
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