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național de control al greutății, care este un grup de persoane care au
slăbit și și-au menținut pierderea în greutate timp de cel puțin trei ani.
« Ceea ce este grozav la acest grup este că include oameni de toate formele și mărimile, etnii și sexe »,
a declarat pentru LIVESTRONG.COM Christopher
Gardner, doctor în științe medicale, coautor al studiului.
« Oamenii din acel grup erau foarte diverși, așa că am putut să vedem dacă existau modele alimentare sau comportamentale comune care sunt asociate cu succesul. »
Echipa lui Gardner a intervievat membrii registrului (grupul
era alcătuit în total din 600 de persoane) și a descoperit că cei care făceau exerciții
fizice la un anumit moment în fiecare zi aveau tendința de a avea
un IMC (cantitatea de grăsime corporală) mai mic, de a pierde mai multe kilograme și de a rămâne la
o greutate mai mică pentru mai mult timp decât cei care nu făceau exerciții fizice la acel moment.
Mai mult, ei au descoperit că persoanele care au avut mai puțin succes în ceea ce privește pierderea
în greutate au avut tendința de a face exerciții fizice în alte
momente pe parcursul zilei.
Cât de mult trebuie să slăbești
Așadar, când ar trebui să faceți exerciții fizice?
Nu există un moment « potrivit » pentru a începe (sau a termina), dar medicii recomandă
ca oamenii să evite să facă exerciții
fizice atunci când deja transpiră. Așa că are sens să faceți exerciții fizice la prima oră dimineața
sau la prima oră seara. Și apoi, potrivit unui articol recent
din Mayo Clinic, faceți exerciții fizice pentru un total de 20 până la 60 de minute.
« Fiecare corp este diferit », a declarat Gardner pentru LIVESTRONG.COM.
« Așa că s-ar putea să nu puteți face exerciții fizice timp de exact 30 de minute, dar ar trebui să puteți face exerciții fizice pentru o anumită perioadă de timp. »
CITEȘTE MAI MULT din revista PEOPLE:
9 mituri ale dietei Keto pe care să le urmezi
Frumoasă în prune: Secretul dietei lui Rachel Zoe
Kellogg’s va plăti 500 de milioane de dolari pentru un presupus marketing înșelător
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Ideea din spatele acestor cifre este « pragul de transpirație umană ».
În acel moment, corpul începe să simtă efectele exercițiilor fizice.
Așadar, potrivit lui Gardner, nu vrei să faci exerciții fizice
atunci când simți deja efectele transpirației.
« O mulțime de oameni spun: « Oh, transpir atât de mult! ».
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Se il vostro obiettivo è la perdita di peso, non c’è bisogno
di fare cambiamenti drastici. Iniziate con queste cinque semplici modifiche
alla vostra dieta e al vostro stile di vita. Continuate a leggere
anche i consigli su come perdere peso con un budget limitato.
E ricordate: La perdita di peso non è uno stato costante.
Mantenendo i cambiamenti nello stile di vita e nella dieta, è possibile mantenere il peso.
I ricercatori hanno condotto tre diversi studi a gruppi casuali:
Un gruppo ha consumato un pasto a una certa ora, mentre un secondo gruppo ha consumato un pasto diverso a quell’ora.
Un terzo gruppo ha mangiato all’ora preferita. I risultati?
Le persone dei primi due gruppi hanno perso peso, mentre il terzo gruppo ha mantenuto il peso iniziale.
« Il modo migliore per perdere peso è un programma di dimagrimento pratico, efficace e graduale, che possa essere mantenuto », ha dichiarato a Health l’autore principale dello
studio, il dottor Michael Gruber, professore assistente
presso l’Università del North Carolina. « Questo lavoro ha affrontato una questione che abbiamo trascurato per più di un decennio, ovvero..: Come possiamo rendere più facile ed efficace l’adesione a programmi di perdita di peso che richiedono cambiamenti nello stile di vita? ».
Per questo abbiamo raccolto i consigli degli esperti su come perdere peso reduslim si trova in farmacia modo efficace, oltre a una guida completa di cibi sani e deliziosi che aiutano a mantenersi snelli ed energici.
Mangiate più frutta e verdura
La perdita di peso è spesso collegata al numero di frutta
e verdura consumate, ma forse c’è un motivo per cui questa associazione viene trascurata: La maggior parte degli studi non è stata in grado di
dimostrare una correlazione diretta. Alcuni studi hanno rilevato
che quando le donne migliorano la loro dieta, il rischio
di diabete o di alcuni tipi di cancro diminuisce.
Ma quando i ricercatori hanno analizzato se il numero di frutta e verdura mangiate da
una donna influisse o meno sulle sue probabilità di sviluppare il diabete o di avere un cancro al
seno a basso rischio, non sono riusciti a trovare un collegamento.
Lo studio ha invece rilevato un’associazione significativa tra
il consumo di frutta e verdura più volte al giorno e una
riduzione del rischio di diabete e pre-diabete.
In questo studio, i ricercatori hanno scoperto che chi mangiava cinque o più porzioni di
frutta e verdura aveva un rischio inferiore del 18% di sviluppare
il diabete in 11 anni rispetto a chi ne mangiava meno di una porzione al giorno.
La stessa tendenza era valida per il pre-diabete: All’11° anno dello studio,
i partecipanti con un maggiore apporto di fibre avevano il 25% in meno di probabilità di avere
il pre-diabete.
Oltre alla frutta e alla verdura, ci sono anche alcune prove che il consumo di
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« Υπάρχει η λανθασμένη αντίληψη ότι αν γυμνάζεστε κάθε μέρα, δεν θα μπορέσετε να χάσετε βάρος »,
λέει η Rebecca Fraser, επικεφαλής συγγραφέας της
μελέτης και ανώτερη διατροφολόγος στο Πανεπιστήμιο του Surrey στην Αγγλία.
Διαφήμιση – Συνεχίστε να διαβάζετε παρακάτω
« Αυτή η μελέτη δείχνει ότι όχι μόνο είναι δυνατό, αλλά οι άνθρωποι είναι πιο πιθανό να χάσουν βάρος αν αποφασίσουν να γυμνάζονται την ίδια ώρα κάθε μέρα », λέει η Fraser.
Η Fraser και οι συνεργάτες της τοποθέτησαν τυχαία 103 υπέρβαρους ενήλικες σε μία από τρεις ομάδες: μία που ασκούνταν καθημερινά την ίδια ώρα κάθε μέρα – 7 π.μ.
– για 12 εβδομάδες, μία που δεν το έκανε,
ή μία που προσπάθησε να ακολουθήσει ένα μοντέλο άσκησης με βάση τα επίπεδα δραστηριότητας που συνιστώνται από την Αμερικανική Καρδιολογική Εταιρεία και τα Κέντρα Ελέγχου
και Πρόληψης Νοσημάτων (45 λεπτά μέτριας δραστηριότητας πέντε ημέρες την εβδομάδα), αλλά διαφοροποιούσε τις ώρες
που ασκούνταν.
Στη συνέχεια οι ερευνητές συνέκριναν τις τρεις ομάδες για να
δουν αν η « ομάδα άσκησης που ασκούνταν σε σταθερή ώρα κάθε μέρα διατηρούσε μεγαλύτερη απώλεια βάρους και κυρίως σωματικού λίπους από τις άλλες δύο ομάδες », λέει ο
Fraser.
Τα αποτελέσματα έδειξαν ότι
τα άτομα της ομάδας που ασκούνταν σε σταθερό χρόνο κάθε μέρα έχασαν
κατά μέσο όρο 2,7 κιλά, ενώ εκείνα της ομάδας που διαφοροποιούσε
τους χρόνους άσκησης έχασαν 1,4 κιλά.
Ομοίως, όσοι στην τελευταία ομάδα προσπάθησαν να ακολουθήσουν ένα σταθερό μοτίβο άσκησης έχασαν κατά
μέσο όρο 2,1 κιλά, ενώ όσοι δεν γυμνάζονταν
έχασαν μόνο 1,3 κιλά.
Διαφήμιση – Συνεχίστε να διαβάζετε παρακάτω
Να γιατί η ομάδα με το σταθερό ωράριο τα πήγε τόσο καλύτερα από εκείνους που διαφοροποιούσαν τους χρόνους άσκησης.
1. Η άσκηση είναι ένας χρόνος στην ημέρα σας για να σκεφτείτε την υγεία
σας.
Όταν ορίζετε μια σταθερή ώρα για να
ασκείστε – ας πούμε, 7 π.μ., ή το μεσημέρι,
ή 3 μ.μ. – μπορεί να φαίνεται σαν πολλή
σκληρή δουλειά, και αυτός είναι ο λόγος που οι
περισσότεροι από εμάς δεν προλαβαίνουμε να γυμναστούμε », λέει ο Michael F. Roizen, M.D., F.A.C.S., πρόεδρος του Κέντρου Ευεξίας της Cleveland Clinic.
« Αν πω « θα γυμνάζομαι τέσσερις ημέρες την εβδομάδα », θα καταλήξω να
γυμνάζομαι λιγότερο από τον μέσο άνθρωπο », προσθέτει.
2. Η άσκηση σας βοηθά να αποφύγετε την παράλειψη υγιεινών γευμάτων.
Το
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Ключово е да се уверите, че се храните правилно по време и след тренировка, добавя Оуен. « Съществува връзка между упражненията и апетита и ако се
храните добре преди, по време и след тренировка,
това може да ви помогне да контролирате допълнително апетита си », казва тя.
И дори да си мислите, че диетата ви вече е определена, това не е така: Първо, определете три неща, които обичате да ядете. « Направете списък
на тези три неща и количеството калории », казва Оуен, « и след това наистина работете за намаляване или премахване на тези храни, които са
с най-високо съдържание на калории и
захар. »
След това помислете какво вече знаете, че трябва да ядете. « Наистина
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