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  • Jewell

    Според експертите навременната физическа активност е особено полезна за намаляване на
    теглото.

    “Възприемането на последователен тренировъчен график, като например упражнения рано сутрин, може да помогне на метаболизма ви да остане в правилна посока за по-добро отслабване”, казва регистрираният диетолог и специалист по хранене Изабел Керликовске от DietWorks.
    Това е така, защото освобождаването на хормона лептин
    помага за регулиране на нивата на глад (прочетете: изпраща сигнали до
    мозъка, че сте гладни), а физическата активност повишава нивата
    на лептина.

    Това е една от причините, поради които, ако ви е трудно
    да се придържате към тренировъчен режим, експертите препоръчват
    да се упражнявате рано сутрин, казва Каролин Флавин,
    MS, RD, сертифициран диетолог и спортен диетолог за About.com.

    “Така метаболизмът ви се настройва за деня и поддържа енергийните ви нива високи. Освен това сигнализира на тялото ви, че е време да се поизпотите.” А ако сте човек, който обикновено се
    бори с проблеми с теглото, 30-минутната разходка след вечеря също може да има голямо значение.

    (ПОВЕЧЕ: 31 начина да поддържате забавен
    домашен фитнес)

    След като сте се ангажирали да тренирате постоянно,
    умен ход е да изберете времеви интервал,
    който е удобен и ви помага да
    се придържате към плана си. “Наличието на определено време за тренировка представлява пречка за бягане от вратата и пропускане на тренировките. Постоянното спазване на тренировките може да повиши мотивацията ви и да предотврати преяждането”,
    казва Джилиан Броуди, д-р по медицина.

    Експертите са съгласни:
    Ако искате да изгаряте повече
    калории, отколкото консумирате,
    трябва да сте физически активни.
    Видът на упражненията, които избирате, обаче няма значение.
    “Не е задължително упражненията да идват от структуриран клас във фитнес зала. Можете да извършвате всякаква дейност, като например ходене нагоре-надолу по стълбите у дома, която ви кара да се движите”, казва Флавин.

    Намерете време за семейна трапеза

    (ПОВЕЧЕ: Как да възродим семейната трапеза)

    Ако имате деца, знаете колко е трудно да се придържате
    към правилата за здравословно хранене през деня, когато тичате по задачи или приготвяте бързо ястие за вечеря.

    А ако имате няколко деца, вероятно
    прекарвате още по-малко време със семейството си,
    което само ще засили чувството ви за
    вина и лишенията, казва Керликовске.

    “По-добрият вариант е да приготвите по-голямо

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  • Duane

    “Naše zjištění naznačují, že ti, kdo drží dietu po snídani, obědě nebo večeři, hubnou s větší pravděpodobností než ti, kdo cvičí v náhodnou dobu,” uvedl autor studie Bo-Hyang Yang, postdoktorand na Yale
    University School of Medicine.

    To by mohlo být způsobeno tím, že vaše tělo bude s větší pravděpodobností spalovat kalorie ve stejnou dobu, kdy cvičíte, říká
    Christina Farr, certifikovaná osobní trenérka a zakladatelka společnosti Pilates by Christina Farr.

    “Při cvičení používáte po celý den stejné svalové skupiny, ale energie, kterou vydáváte, se liší podle toho, jakou aktivitu vykonáváte,” říká
    Farrová. “Běžný trénink trvá 60-90 minut a rychlost vašeho metabolismu se mění.”

    Zvolte si tedy ideální čas a načasujte si ho každý den!

    Kromě doby tréninku si vyberte čas, kdy budete mít pravděpodobně větší
    zájem o konzumaci velkého jídla. Protože mezi dobou,
    kdy cvičíte, a dobou, kdy jíte, není jasná souvislost, držte se
    stejného časového okna, aby vaše tělo bylo pravděpodobně nejaktivnější a jeho metabolismus
    pracoval na maximum.

    “Pokud víte, že neradi cvičíte před jídlem, stanovte si čas cvičení až po jídle, abyste už byli po jídle a vaše tělo bylo v nejnižším energetickém stavu,” říká Farr.
    “Hubnutí je maraton – není to sprint.”

    3 dietní pravidla, která byste měli vyřadit ze své sady nástrojů na hubnutí

    Vyzdvihnout některé z osvědčených postupů těchto odborníků při hubnutí je
    prvním krokem k tomu, abyste se ujistili, že se držíte svých cílů.

    Zde jsou další způsoby, jak si usnadnit život (a dietu),
    abyste nespadli z kola ven!

    Pokud se rozhodnete dosáhnout své cílové hmotnosti,
    zavažte se, že budete důslední. “Nemůžete mít pětiletý plán,” říká
    Julia DeRosier, certifikovaná osobní trenérka a senior manažerka mediálních partnerství ve společnosti Treehouse.
    “Pokud to nakonec budete důsledně dělat celý rok, skvělé! Pokud to budete dělat dva roky, skvělé! Ale pokud to budete dělat jen jeden rok, pak to pro vás pravděpodobně nefunguje.”

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  • Brady

    Αυτή δεν είναι μια νέα ιδέα, αλλά είναι αποτελεσματική.

    Στη μελέτη συμμετείχε μια ομάδα ατόμων που
    είχαν χάσει κατά μέσο όρο 15 κιλά και
    τους ζητήθηκε να επιλέγουν τρεις φορές κάθε μέρα για να ασκούνται
    – και να αποφεύγουν τη σωματική δραστηριότητα τις υπόλοιπες
    φορές.

    Τα άτομα που επέμεναν στις τρεις ώρες άσκησης έχασαν κατά μέσο όρο 3,6 κιλά
    περισσότερα από εκείνους που δεν ακολουθούσαν μια συγκεκριμένη ώρα
    άσκησης, ακόμη και αφού οι ερευνητές έλαβαν υπόψη άλλους παράγοντες που μπορεί να επηρέαζαν
    την απώλεια βάρους.

    Το σχέδιο μπορεί να μην
    ακούγεται σαν να μπορεί να εφαρμοστεί άμεσα, αλλά όταν
    αρχίζετε να ασκείστε τακτικά σε
    μια συγκεκριμένη ώρα -για παράδειγμα, το πρωί- μπορεί να γίνει συνήθεια.
    Και αυτό σημαίνει ότι θα είναι
    λιγότερο πιθανό να παραλείψετε μια προπόνηση.

    Το κίνητρο είναι ένας άλλος σημαντικός παράγοντας.
    Αν βρεθείτε να πηγαίνετε διακοπές και να σηκώνεστε κάθε μέρα
    νωρίς για να κάνετε τον υγιεινό
    για την καρδιά σας περίπατο, αυτό είναι
    ένα παράδειγμα του πώς μπορείτε να χρησιμοποιήσετε τις
    συνήθειες ύπνου που σας βοήθησαν
    να χάσετε βάρος για να διατηρήσετε
    την απώλεια βάρους σας. Μια νέα μελέτη στο περιοδικό Health Psychology δείχνει ότι οι συνήθειες του ύπνου μπορεί
    επίσης να είναι ισχυρά όπλα
    στη μάχη κατά της παχυσαρκίας.
    Η μελέτη, στην οποία συμμετείχε μια ομάδα
    ανδρών και γυναικών που είχαν
    ήδη χάσει βάρος, διαπίστωσε ότι όσοι κοιμόντουσαν αρκετά, κατά μέσο όρο, έχασαν
    ένα επιπλέον κιλό βάρους σε διάστημα δύο ετών.

    Οι άνθρωποι που κοιμούνται από επτά έως εννέα ώρες κάθε βράδυ είναι
    πιο πιθανό να είναι γυμνασμένοι και υγιείς, διαπίστωσε η μελέτη, ενώ οι άνθρωποι που
    κοιμούνται λιγότερο από τέσσερις ώρες τη νύχτα τείνουν να είναι παχύσαρκοι.
    Οι ερευνητές του ύπνου πιστεύουν ότι η στέρηση ύπνου μπορεί να σας κάνει να θέλετε να τρώτε περισσότερο, με
    αποτέλεσμα να προσλαμβάνετε περισσότερες θερμίδες από όσες χρειάζεστε.

    “Αν αισθάνεστε ότι δεν κοιμάστε αρκετά, αυτός είναι ένας πολύ καλός λόγος για να κάνετε τον ύπνο προτεραιότητα”,
    λέει η ψυχολόγος Alexandra Ossenkopple, PhD, του Πανεπιστημίου του Πίτσμπουργκ.

    Σίγουρα, υπάρχουν πολλοί
    άλλοι λόγοι για τους οποίους θα μπορούσατε
    να χάσετε βάρος, αλλά ας μην λέμε ψέματα στον εαυτό μας: Πολλοί από εμάς τρώμε επειδή δεν
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  • Brigette

    Inoltre, un nuovo studio pubblicato nel dicembre 2019 sull’American Journal of Clinical Nutrition ha rilevato che, sì, fare colazione può effettivamente facilitare la perdita di peso, e l’effetto è amplificato per le persone
    che mangiano cereali. Gli autori dello studio suggeriscono che se volete bruciare
    più calorie durante il giorno, saltate la ciambella e optate per
    i cereali. E c’è di meglio: “Lo studio ha anche suggerito che consumare la colazione e i cereali in momenti specifici può essere più efficace che consumare lo stesso pasto in momenti diversi della giornata”,
    afferma la dietista Nikki Warner, MS, RD, portavoce dell’American Dietetic
    Association.

    Abbiamo anche chiesto a 35 dietisti registrati del nostro panel di indicare i consigli
    per la perdita di peso “migliori, peggiori e più comuni” sul
    mercato. (O, se preferite i loro pensieri “su un bastone”, eccoli qui!) Ecco cosa hanno detto:

    Il migliore: “Fai colazione, fai esercizio fisico e non mangiare troppo durante i pasti”.
    Questo è il modo più semplice e migliore per affrontare la perdita di peso.
    Non ci sono trucchi, non si possono mischiare e abbinare, non si può “facilitare” il raggiungimento delle 1.000 calorie giornaliere.
    Inoltre, tralascia l’aspetto più importante della perdita di peso:
    lo stile di vita. Le persone che fanno colazione hanno dimostrato
    di avere più successo nel perdere peso”. – Nicole Brodeur, MS, RD, CDN, membro del gruppo consultivo sulla nutrizione del College of Medicine dell’Illinois.

    “Il modo più importante per perdere peso è mantenere uno
    stile di vita sano e seguire una dieta sana. Fare colazione e fare esercizio fisico regolarmente
    non sono sufficienti: bisogna mangiare bene e fare esercizio fisico in modo intelligente”. – Brittany De Buck, MS, RD, LDN, proprietaria del Nutrition Consulting Group e membro del Nutrition Advisory Panel dell’University of Illinois College of Medicine.

    Il meglio: “Preparare il pranzo e la cena come prima cosa al mattino”. Quando lavoravo come dietista, questo consiglio era la prima cosa che insegnavo ai clienti e la prima cosa che facevo io stessa. Ma quando sono passata a una dieta a base vegetale, mi sono resa conto che era l’ultima cosa che facevo, ed è per questo che l’alimentazione a base vegetale è il mio secondo miglior consiglio. Una corretta pianificazione durante la giornata mi impedisce di avere troppa fame o di mangiare troppo a cena. Questo

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  • Frieda

    Cercetătorii de la Centrul Medical Universitar Loyola de la Universitatea din Illinois din Urbana-Champaign au vrut să afle mai multe despre impactul exercițiilor
    fizice asupra gestionării greutății pe termen lung.
    Aceștia au apelat la Unitatea de Cercetare pentru Managementul
    Greutății și Metabolism de la Baylor College of Medicine și la colegii
    de la Mayo Clinic și Kaiser Permanente Center for Health Research din Colorado,
    potrivit raportului. Participanții la studiu, toți supraponderali sau obezi, au
    ținut un jurnal alimentar și de activitate timp de un an.

    Constatările?

    Așezarea pentru a face exerciții fizice la scurt timp după o masă poate ajuta la îmbunătățirea metabolismului postprandial

    Exercițiile fizice înainte de micul dejun pot ajuta, de asemenea,
    la metabolism, a constatat studiul.

    Dar respectarea unui anumit timp pentru exerciții fizice în fiecare zi ar
    putea fi cea mai bună strategie de pierdere în greutate. În general, participanții
    care au declarat că au făcut exerciții fizice dimineața au raportat mai mult succes în menținerea pierderii în greutate decât cei care au făcut exerciții fizice mai târziu în timpul zilei, potrivit constatărilor.

    “Este logic că efectuarea de exerciții fizice în prima parte a zilei, când cheltuielile energetice ale organismului sunt cele mai mari, poate fi benefică pentru a pierde în greutate pe o perioadă lungă de timp”, a
    declarat autorul principal al studiului și rezident al
    departamentului de chirurgie Bruce D. Matzel.

    Deoarece cercetătorii le-au cerut, de asemenea, participanților
    să își înregistreze toate mesele și gustările,
    au putut evalua metabolismul după masă (prin măsurarea nivelurilor enzimelor asociate cu metabolismul).

    După exerciții fizice, participanții care au mâncat o masă la scurt timp după ce au
    făcut exerciții fizice au înregistrat rate metabolice mai mari,
    ceea ce înseamnă că au descompus alimentele mai eficient decât după
    ce nu au mâncat nimic.

    “Mâncatul la o oră sau două după exerciții poate fi o opțiune bună care încurajează oamenii să mănânce într-un mod mai sănătos”, a declarat Dr.
    Lauren Brooks, autorul principal al raportului și profesor asociat
    la departamentul de chirurgie. “Pentru persoanele care au dificultăți în a se ține de obiceiuri alimentare mai sănătoase, poate fi o modalitate utilă de a evita mâncatul în exces.”

    Ați putea obține același efect doar asigurându-vă că mâncați suficient de încet, a menționat ea.

    Julie Kuzan, nutriționist și proprietar al BluePrint
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  • Chas

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