Eka Wahyuni
Tinggal di Jogja, Bunda dari 3 bocah hebat shaleh dan shaleha ini mempunyai kepribadian hangat dan supel. Selain aktif di sebuah klinik di Jogja, juga aktif berkomunitas dengan sesama penulis dan Blogger di Jogja. Senang sekali berbagi, ilmu, pengalaman, motivasi juga hal-hal positif lainnya. Kontak dan kerjasama bisa dihubungi melalui:
Email: ekabyan@gmail.com
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Вечер той работи с по-бавни
темпове, отколкото през деня.
Това забавяне на метаболизма се
дължи отчасти на повишаването на нивата на хормон,
наречен грелин (“хормон на растежа”).
Имате нужда от помощ? Обадете ни се
“Хормоналните промени, свързани с грелина, обясняват защо вечер трябва да закусвате малко протеини или въглехидрати. Ако не го направите, рискувате да се събудите с чувство на глад и да консумирате големи количества калории още преди да сте станали от леглото.”
Поддържане на здравословно тегло
В ново проучване, проведено в Медицинския център
на Университета Лойола (LUMC), мъже и
жени с наднормено тегло е трябreduslim в аптекитеало да гладуват една нощ в метаболитно отделение и да прекарат следващия ден в
отделението,
“Lidé, kterým se daří hubnout, často říkají, že se zavazují dodržovat stejnou hodinu nebo časový úsek bez ohledu na to, co se děje – odmítají se odchýlit,” řekla hlavní autorka
studie, výzkumnice z University of Georgia Christina Wivie, M.S., během telefonického rozhovoru.
“Často se zavážou k jedné hodině cvičení a dodržují ji každý den.”
Jde o to, že určitá denní doba může spustit určité tělesné procesy, které mohou pomoci
při hubnutí. Měli byste se však ponořit
do jednoho univerzálního časového úseku?
Odpověď zní jednoznačně ano.
Ze studie:
“Vědci se domnívají, že lidé, kteří cvičí v určitou denní dobu, jsou schopni lépe snížit stimulaci mozku při jídle. Podle nové studie cítí ‘více energie’. Mají také pocit, že jsou schopni lépe zvládat své jídlo, když cvičí. “Kromě toho se zdá, že určité časové intervaly během dne
spouštějí různé tělesné procesy. Někteří lidé se cítí plnější v
určitou denní dobu. Jiní lidé se v těchto obdobích cítí “hladovější”.
V určitou denní dobu se také cítí více bdělí.”
Pokud tedy v určitou denní dobu cvičíte, je velká pravděpodobnost, že ve stejnou denní dobu myslíte také na jídlo. Nebo byste alespoň měli.
“Tím, že si naplánujete cvičení v určitou denní dobu, můžete zajistit, aby vaše každodenní jídlo bylo spojeno s denní dobou, kdy byste měli dodržovat cvičební režim,
” napsal Wivie. “V tuto denní dobu byste mohli přijímat méně kalorií.”
Wivie, který je kandidátem magisterského studia v oboru lidské výživy, říká, že je to jeden z nejjednodušších způsobů, jak zhubnout, a obvykle se na něj zapomíná. Proto chtěla vyzkoušet, zda je lepší používat ke cvičení určitou denní dobu než nezvolit žádný časový úsek.
Wivieová a její spoluautoři (všichni působí na univerzitě v Georgii) zkoumali údaje 133 dospělých osob, které se účastnily studie hubnutí nazvané ACTION for Health Study. Účastníkům bylo náhodně přiděleno 30minutové cvičení v šesti různých denních dobách.
Žádný z účastníků nezaznamenal změnu stravovacích návyků a přibližně polovina účastníků, kteří cvičili v určitou denní dobu, se v průběhu dne
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Η διατήρηση των ίδιων ωρών επιτρέπει στο σώμα σας να προσαρμοστεί στη νέα ρουτίνα και ένα
λιγότερο ταραχώδες πρόγραμμα συνήθως οδηγεί σε μεγαλύτερη συνέπεια.
Το θέμα είναι να κάνετε τη ζωή σας
πιο εύκολη για τον εαυτό σας,
και η τήρηση μιας σταθερής ρουτίνας
(συμπεριλαμβανομένων των ωρών φαγητού και άσκησης) μπορεί
να σας βοηθήσει να κάνετε ακριβώς αυτό.
Οι έρευνες δείχνουν ότι η άσκηση
εκτός της κανονικής σας ρουτίνας μπορεί
να έχει μεγαλύτερο αντίκτυπο στην
απώλεια βάρους σας από ό,τι η άσκηση σε περισσότερες ή λιγότερες ώρες,
αλλά η επιλογή μιας ώρας που λειτουργεί καλύτερα για εσάς είναι το κλειδί για ένα επιτυχημένο πρόγραμμα.
Ορισμένα προγράμματα προσφέρουν αντικαταστάσεις γευμάτων που συνδυάζονται με συμβουλές απώλειας βάρους και υγιεινές συνταγές που απαιτούν λιγότερο χρόνο για την
προετοιμασία, αλλά διασφαλίζουν ότι τρώτε ισορροπημένα γεύματα.
Άλλα προγράμματα επικεντρώνονται στην προπόνηση δύναμης και απασχολούν τον ειδικό σε θέματα απώλειας βάρους Michael Mosley ως προσωπικό γυμναστή.
Αξίζει επίσης να μιλήσετε με
το γιατρό σας πριν ξεκινήσετε οποιοδήποτε είδος άσκησης για να βεβαιωθείτε ότι ταιριάζει
στον τρόπο ζωής σας.
Όπως με κάθε νέα αλλαγή στη
διατροφή σας, είναι συνετό να ξεκινήσετε με ένα μικρότερο γεύμα για
να δοκιμάσετε την ανταπόκριση του
σώματός σας και να προσαρμόσετε την ποσότητα
ανάλογα. Μόλις όμως βεβαιωθείτε ότι
λαμβάνετε την άσκηση που χρειάζεστε, θα είστε σε
θέση να γυμνάζεστε για μεγαλύτερα χρονικά
διαστήματα χωρίς διάλειμμα.
27 Καλύτερα βίντεο γυμναστικής Οι καλύτερες ασκήσεις κοιλιακών
Ο καλύτερος λόγος για να αρχίσετε να γυμνάζεστε
εκτός της ρουτίνας απώλειας βάρους είναι για τη
συνολική σας υγεία. Η άσκηση ενισχύει τόσο τον εγκέφαλο όσο και
την ικανότητα του σώματός σας να ελέγχει το βάρος σας, κάτι που είναι ιδανικό για τη διατήρηση της απώλειας λίπους που κάνετε.
Και μπορείτε να την κάνετε ανά πάσα στιγμή.
Η ώρα που σηκώνεστε το πρωί μπορεί να είναι η πιο βολική σας, αλλά
δεν είναι η μόνη ώρα που μπορείτε
να ασκηθείτε. Με τη βοήθεια αυτών των συμβουλών προπόνησης και διατροφής, δεν υπάρχει κανένας λόγος να
μην μπορείτε να εντάξετε την άσκηση στην ημέρα σας με τον τρόπο που σας βολεύει καλύτερα.
Ποια είναι η καλύτερη στιγμή για
να ξεκινήσετε να γυμνάζεστε;
Η άσκηση μπορεί να είναι μια απλή αλλαγή στον τρόπο ζωής
σας που θα σας βοηθήσει να επιτύχετε τους στόχους σας για απώλεια βάρους.
Αλλά επειδή πιέζετε τον εαυτό σας να ασκηθεί περισσότερο, δεν σημαίνει ότι πρέπει να κοιμάστε λιγότερο ή να τρώτε περισσότερες θερμίδες.
Όπως φάνηκε στη μελέτη στο Obesity, απλώς και μόνο η τακτική άσκηση την ίδια ώρα κάθε μέρα μπορεί να
σας βοηθήσει να διατηρήσετε
το βάρος σας πιο εύκολα.
Ξεκινήστε απλά με προπόνηση ενδυνάμωσης
και καρδιοαναπνευστική άσκηση χαμηλής έντασης (π.χ.
Le ostriche vengono immerse in un rapporto 1:1 di sale e acqua di mare.
Successivamente, i gusci vengono puliti. Vengono poi inviate a un laboratorio di
lavorazione dei molluschi reduslim anche per uomo essere private della salamoia.
Vengono lasciati per un paio di giorni in una soluzione salina prima di essere risciacquati nuovamente e poi congelati.
Infine, vengono inviati al mercato.
Frutta e verdura: Raggiungere il 100% della quota giornaliera
è facile come 5 tazze e mezzo di frutta e verdura, dice White.
“Se li mangiate ogni giorno, raggiungerete la vostra quota”, dice White.
“È un modo incredibilmente semplice per assumere una varietà di vitamine, minerali, antiossidanti e fibre”.
Per un ulteriore aiuto nell’inserire frutta e verdura ogni giorno, date
un’occhiata a questi 25 modi per dare la carica alla vostra dieta.
Riducete le vostre aspettative se puntate alla dieta “perfetta”, per quanto possa sembrare impossibile.
Non ci riuscirete. Capita a tutti. “Non abbattetevi”, dice White.
“Si tratta di progressi, non di perfezione. Se vi concentrate sugli errori, vi deprimerete. Ma se guardate ai vostri successi, vi sentirete benissimo”.
Detto questo, ecco cosa farò di diverso questa
volta. Accetto il fatto che non avrò mai un corpo completamente magro e che non scenderò mai a un numero specifico sulla bilancia.
Ho deciso di rinunciare a cercare di misurare il
mio corpo e a confrontarlo con l’aspetto che gli altri pensano debba avere.
Mi concentro invece sulle cose che posso controllare: migliorare il cibo che mangio, dormire
di più e allenarmi. -Fran Strahan, il corridore
I grassi trans presenti nel vostro menu si nascondono
in bella vista e sabotano le vostre ambizioni di pancia magra, senza contare che possono danneggiare il vostro sistema cardiovascolare.
“Non ti rendi conto di quanti ne mangi finché non li elimini. Se siete in buone condizioni e attivi, non noterete alcuna differenza nel vostro fisico, ma se siete sedentari e in sovrappeso, sembrerete una persona completamente nuova”, afferma White.
“Ma fino a quando non si fa qualcosa, si
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Nu ar trebui să sari peste mese de fiecare dată când vrei să slăbești, dar dacă o faci, s-ar putea să-ți încetinească metabolismul, spune Elizabeth Somer, MD, profesor asistent clinic
în medicină la Universitatea din Alabama Birmingham, care a
scris un articol în aprilie 2018 pentru Prevention despre aceeași cercetare.
“Asta înseamnă că caloriile suplimentare pe care le consumați nu sunt convertite la fel de ușor în grăsime”,
spune ea.
Atunci când ratați un antrenament, nu înseamnă că ați ajuns la greutatea
dorită. “Doar pentru că nu transpiri în timp ce te antrenezi, nu ai succesul pe care l-ai putea avea”, spune Somer.
Pe lângă faptul că lipsești de la antrenamente, este important să iei
în considerare și oboseala, calitatea somnului
și hormonii. S-ar putea să fiți supra-antrenat sau metabolismul dvs.
să devină prea lent.
Acestea fiind spuse, există modalități de a mânca pentru a susține
pierderea în greutate. Concentrează-te pe obținerea de proteine din belșug
în mesele și gustările tale, ceea ce poate menține metabolismul puternic.
Luați în considerare adăugarea de proteine suplimentare
în mâncăruri, cum ar fi orezul brun cu puțin pui sau tonul aruncat într-o
salată.
“Țineți cont de faptul că, de fiecare dată când mâncăm, absorbim nutrienți și energie”,
spune Somer. “Alimentele sunt combustibil și ar trebui să mâncăm mese întregi, așa cum am alimenta mașinile noastre.”
Evitați să săriți peste mese, spune Somer.
Realitatea este că, chiar dacă nu vă este foame,
corpul dumneavoastră are nevoie de combustibil.
“Nu obții combustibil așteptând până când ți se face foame ca să mănânci”, spune
ea.
Cheia succesului? Planificarea meselor și gustărilor în avans, chiar dacă mănânci doar o dată sau de două ori pe zi.
“Faceți o listă cu lucrurile pe care le veți mânca, astfel încât să aveți ceva de așteptat cu nerăbdare”,
spune ea. “Planifică-ți mesele astfel încât să nu mănânci pur și simplu”.
Smoothie-urile sunt o modalitate bună de a folosi fructele și legumele pe
care s-ar putea să le ratezi atunci când mănânci singur.
“Sunt convenabile și puteți împacheta multe într-un recipient mic”, spune
Somer. Ea recomandă să începeți cu jumătate de fruct și jumătate de legumă și să adăugați treptat mai multe
fructe și mai puține legume, dacă doriți.
Și căutați rețete cu carbohidrați moderați, care se digeră
mai lent decât cele cu carbohidrați mari și
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“Spójny wzór jest kluczem”, mówi Adam Drewnowski, Ph.D., profesor nadzwyczajny
żywienia, badań żywności i epidemiologii na University of Washington w Seattle,
który kierował nowym badaniem. “Powiedzmy, na przykład, że musisz iść na spotkanie. Nie wracasz do domu aż do godziny 18.00”.
Drewnowski sugeruje zaplanowanie ćwiczeń mniej więcej o tej samej porze dnia.
“Otrzymujesz automatyczną nagrodę w mniej więcej tym samym czasie każdego dnia”, mówi.
“To może być tak proste, jak to”.
Ale to nie znaczy, że możesz po prostu zacząć ćwiczyć o 18:
00 i nazwać to dniem. Jeśli możesz, zrób to. Jeśli
nie, spróbuj zaplanować to na następny dzień, Drewnowski mówi.
“Naukowcy wykazali, że jeśli rozpoczniesz program ćwiczeń i nie zobaczysz korzyści po 6 do 8 tygodni, to powinieneś przestać”, mówi Dobson. “Więc w ciągu roku lub dłużej, jesteś bardziej prawdopodobne, aby zobaczyć korzyści”.
Ale jeśli nie możesz się zmotywować
Może być trudno zmieścić się w spójnym czasie ćwiczeń, zwłaszcza w lecie,
kiedy jest po prostu zbyt gorąco, aby uzyskać pompę serca.
Oto 10 wskazówek, które pomogą Ci się poruszać, niezależnie od
tego, ile masz czasu.
1
Przemyśl ponownie swoje ubrania treningowe
Nawet jeśli pogoda jest trochę chłodna, możesz nadal być kuszony, aby nosić swoje ulubione spodnie dresowe i koszulkę do pracy.
Ale jeśli chcesz zrzucić kilogramy, zmiana ubrania
może zwiększyć wydajność ćwiczeń. Badanie w czasopiśmie Applied Physiology, Nutrition and Metabolism
wykazało, że ludzie, którzy ćwiczyli ubrani w ubrania do ćwiczeń, mieli o 40 procent wyższy wskaźnik wydatkowania energii i o 24
procent wyższy wskaźnik spalania kalorii niż ci, którzy
ubierali się dla wygody.
2
Trening na początku dnia
Jeśli zwykle masz wczesny poranny harmonogram pracy, są szanse, że możesz mieć problemy
z wstaniem na czas, aby ćwiczyć o rozsądnej godzinie.
Ale kiedy ćwiczysz przed pracą, możesz czuć się
bardziej energiczny, mówi Stacy Sims, zarejestrowany dietetyk i autor 5 Ways to Master the Art of Incorporating Weight Loss into Your Day.
Mas qual é a melhor altura para fazer exercício para perder
peso? E para que actividades devemos fazer exercício?
Um corpo crescente de investigação sugere que o exercício aeróbico regular,
combinado com uma dieta saudável e mudanças no estilo de vida, como
o sono abundante e a gestão do stress, pode contribuir para a saúde geral e para a
perda de peso. (A falta de sono pode ter impacto nos níveis de hormonas como
a leptina e a ghrelin – hormonas que ajudam a
regular o apetite e o metabolismo).
Pode fazê-lo através de uma caminhada rápida de
20 minutos ou de jogging quatro vezes por semana, ou através de 30 minutos de
aeróbica numa base consistente. Uma forma fácil e conveniente de iniciar a sua rotina de exercício é exercitar-se à noite antes de dormir,
assegurando que ainda terá uma noite de sono completa.
Mas como é que sabe que está a receber a sua dose diária de exercício?
Aqui estão algumas respostas a perguntas comuns sobre como fazer exercício suficiente para
perder peso, e dicas para começar a andar.
Como é que faço exercício durante o sono?
Também pode fazer exercício enquanto está deitado na cama a dormir.
“As melhores formas de fazer exercício na cama são realmente mover o seu corpo de uma forma que imite uma actividade física”, diz a
Dra. Kimberly Gomer, uma internista certificada e especialista em
medicina do sono no Instituto Van Vliet em Brea, Califórnia.
Por isso, pense em deitar-se de lado e mover suavemente as pernas,
ou deitar-se de costas e mover suavemente os braços.
Se o seu parceiro estiver acordado, pode fazer os saltos,
para cima e para baixo, ou uma caminhada rápida e suave para entrar nesse exercício diário.
Como faço para equilibrar o exercício e o sono?
Os especialistas em perda de peso recomendam um equilíbrio saudável entre o exercício e o sono.
Gomer diz que 30 minutos de exercício por dia podem ajudá-lo a adormecer com
facilidade, e recomenda um mínimo de sete a oito horas
de sono por noite.
“Se estiver a fazer exercício à noite, não quer que a sua hora de dormir seja mudada”, diz Gomer.
“Mas quer começar a estar activo pelo menos 30 minutos antes de ir para a cama”.
Portanto, se normalmente vai dormir às 22 horas, comece a fazer
exercício às 21 horas e deixe isso de fora
para fazer exercício.
Se quiser passar mais tempo na cama, Gomer diz que não há problema, desde que não esteja a comprometer
a qualidade do seu sono. De facto,
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“Tím, že si naplánujete cvičení v určitou denní dobu, můžete zajistit, aby vaše každodenní jídlo bylo spojeno s denní dobou, kdy byste měli dodržovat cvičební režim,
” napsal Wivie. “V tuto denní dobu byste mohli přijímat méně kalorií.”
Wivie, který je kandidátem magisterského studia v oboru lidské výživy, říká, že je to jeden z nejjednodušších způsobů, jak zhubnout, a obvykle se na něj zapomíná. Proto chtěla vyzkoušet, zda je lepší používat ke cvičení určitou denní dobu než nezvolit žádný časový úsek.
Wivieová a její spoluautoři (všichni působí na univerzitě v Georgii) zkoumali údaje 133 dospělých osob, které se účastnily studie hubnutí nazvané ACTION for Health Study. Účastníkům bylo náhodně přiděleno 30minutové cvičení v šesti různých denních dobách.
Žádný z účastníků nezaznamenal změnu stravovacích návyků a přibližně polovina účastníků, kteří cvičili v určitou denní dobu, se v průběhu dne
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Η διατήρηση των ίδιων ωρών επιτρέπει στο σώμα σας να προσαρμοστεί στη νέα ρουτίνα και ένα
λιγότερο ταραχώδες πρόγραμμα συνήθως οδηγεί σε μεγαλύτερη συνέπεια.
Το θέμα είναι να κάνετε τη ζωή σας
πιο εύκολη για τον εαυτό σας,
και η τήρηση μιας σταθερής ρουτίνας
(συμπεριλαμβανομένων των ωρών φαγητού και άσκησης) μπορεί
να σας βοηθήσει να κάνετε ακριβώς αυτό.
Οι έρευνες δείχνουν ότι η άσκηση
εκτός της κανονικής σας ρουτίνας μπορεί
να έχει μεγαλύτερο αντίκτυπο στην
απώλεια βάρους σας από ό,τι η άσκηση σε περισσότερες ή λιγότερες ώρες,
αλλά η επιλογή μιας ώρας που λειτουργεί καλύτερα για εσάς είναι το κλειδί για ένα επιτυχημένο πρόγραμμα.
Ορισμένα προγράμματα προσφέρουν αντικαταστάσεις γευμάτων που συνδυάζονται με συμβουλές απώλειας βάρους και υγιεινές συνταγές που απαιτούν λιγότερο χρόνο για την
προετοιμασία, αλλά διασφαλίζουν ότι τρώτε ισορροπημένα γεύματα.
Άλλα προγράμματα επικεντρώνονται στην προπόνηση δύναμης και απασχολούν τον ειδικό σε θέματα απώλειας βάρους Michael Mosley ως προσωπικό γυμναστή.
Αξίζει επίσης να μιλήσετε με
το γιατρό σας πριν ξεκινήσετε οποιοδήποτε είδος άσκησης για να βεβαιωθείτε ότι ταιριάζει
στον τρόπο ζωής σας.
Όπως με κάθε νέα αλλαγή στη
διατροφή σας, είναι συνετό να ξεκινήσετε με ένα μικρότερο γεύμα για
να δοκιμάσετε την ανταπόκριση του
σώματός σας και να προσαρμόσετε την ποσότητα
ανάλογα. Μόλις όμως βεβαιωθείτε ότι
λαμβάνετε την άσκηση που χρειάζεστε, θα είστε σε
θέση να γυμνάζεστε για μεγαλύτερα χρονικά
διαστήματα χωρίς διάλειμμα.
27 Καλύτερα βίντεο γυμναστικής Οι καλύτερες ασκήσεις κοιλιακών
Ο καλύτερος λόγος για να αρχίσετε να γυμνάζεστε
εκτός της ρουτίνας απώλειας βάρους είναι για τη
συνολική σας υγεία. Η άσκηση ενισχύει τόσο τον εγκέφαλο όσο και
την ικανότητα του σώματός σας να ελέγχει το βάρος σας, κάτι που είναι ιδανικό για τη διατήρηση της απώλειας λίπους που κάνετε.
Και μπορείτε να την κάνετε ανά πάσα στιγμή.
Η ώρα που σηκώνεστε το πρωί μπορεί να είναι η πιο βολική σας, αλλά
δεν είναι η μόνη ώρα που μπορείτε
να ασκηθείτε. Με τη βοήθεια αυτών των συμβουλών προπόνησης και διατροφής, δεν υπάρχει κανένας λόγος να
μην μπορείτε να εντάξετε την άσκηση στην ημέρα σας με τον τρόπο που σας βολεύει καλύτερα.
Ποια είναι η καλύτερη στιγμή για
να ξεκινήσετε να γυμνάζεστε;
Η άσκηση μπορεί να είναι μια απλή αλλαγή στον τρόπο ζωής
σας που θα σας βοηθήσει να επιτύχετε τους στόχους σας για απώλεια βάρους.
Αλλά επειδή πιέζετε τον εαυτό σας να ασκηθεί περισσότερο, δεν σημαίνει ότι πρέπει να κοιμάστε λιγότερο ή να τρώτε περισσότερες θερμίδες.
Όπως φάνηκε στη μελέτη στο Obesity, απλώς και μόνο η τακτική άσκηση την ίδια ώρα κάθε μέρα μπορεί να
σας βοηθήσει να διατηρήσετε
το βάρος σας πιο εύκολα.
Ξεκινήστε απλά με προπόνηση ενδυνάμωσης
και καρδιοαναπνευστική άσκηση χαμηλής έντασης (π.χ.
περπάτημα, τρέξιμο και ποδήλατο) για να δείτε
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Le ostriche vengono immerse in un rapporto 1:1 di sale e acqua di mare.
Successivamente, i gusci vengono puliti. Vengono poi inviate a un laboratorio di
lavorazione dei molluschi reduslim anche per uomo essere private della salamoia.
Vengono lasciati per un paio di giorni in una soluzione salina prima di essere risciacquati nuovamente e poi congelati.
Infine, vengono inviati al mercato.
Frutta e verdura: Raggiungere il 100% della quota giornaliera
è facile come 5 tazze e mezzo di frutta e verdura, dice White.
“Se li mangiate ogni giorno, raggiungerete la vostra quota”, dice White.
“È un modo incredibilmente semplice per assumere una varietà di vitamine, minerali, antiossidanti e fibre”.
Per un ulteriore aiuto nell’inserire frutta e verdura ogni giorno, date
un’occhiata a questi 25 modi per dare la carica alla vostra dieta.
Riducete le vostre aspettative se puntate alla dieta “perfetta”, per quanto possa sembrare impossibile.
Non ci riuscirete. Capita a tutti. “Non abbattetevi”, dice White.
“Si tratta di progressi, non di perfezione. Se vi concentrate sugli errori, vi deprimerete. Ma se guardate ai vostri successi, vi sentirete benissimo”.
Detto questo, ecco cosa farò di diverso questa
volta. Accetto il fatto che non avrò mai un corpo completamente magro e che non scenderò mai a un numero specifico sulla bilancia.
Ho deciso di rinunciare a cercare di misurare il
mio corpo e a confrontarlo con l’aspetto che gli altri pensano debba avere.
Mi concentro invece sulle cose che posso controllare: migliorare il cibo che mangio, dormire
di più e allenarmi. -Fran Strahan, il corridore
I grassi trans presenti nel vostro menu si nascondono
in bella vista e sabotano le vostre ambizioni di pancia magra, senza contare che possono danneggiare il vostro sistema cardiovascolare.
“Non ti rendi conto di quanti ne mangi finché non li elimini. Se siete in buone condizioni e attivi, non noterete alcuna differenza nel vostro fisico, ma se siete sedentari e in sovrappeso, sembrerete una persona completamente nuova”, afferma White.
“Ma fino a quando non si fa qualcosa, si
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Nu ar trebui să sari peste mese de fiecare dată când vrei să slăbești, dar dacă o faci, s-ar putea să-ți încetinească metabolismul, spune Elizabeth Somer, MD, profesor asistent clinic
în medicină la Universitatea din Alabama Birmingham, care a
scris un articol în aprilie 2018 pentru Prevention despre aceeași cercetare.
“Asta înseamnă că caloriile suplimentare pe care le consumați nu sunt convertite la fel de ușor în grăsime”,
spune ea.
Atunci când ratați un antrenament, nu înseamnă că ați ajuns la greutatea
dorită. “Doar pentru că nu transpiri în timp ce te antrenezi, nu ai succesul pe care l-ai putea avea”, spune Somer.
Pe lângă faptul că lipsești de la antrenamente, este important să iei
în considerare și oboseala, calitatea somnului
și hormonii. S-ar putea să fiți supra-antrenat sau metabolismul dvs.
să devină prea lent.
Acestea fiind spuse, există modalități de a mânca pentru a susține
pierderea în greutate. Concentrează-te pe obținerea de proteine din belșug
în mesele și gustările tale, ceea ce poate menține metabolismul puternic.
Luați în considerare adăugarea de proteine suplimentare
în mâncăruri, cum ar fi orezul brun cu puțin pui sau tonul aruncat într-o
salată.
“Țineți cont de faptul că, de fiecare dată când mâncăm, absorbim nutrienți și energie”,
spune Somer. “Alimentele sunt combustibil și ar trebui să mâncăm mese întregi, așa cum am alimenta mașinile noastre.”
Evitați să săriți peste mese, spune Somer.
Realitatea este că, chiar dacă nu vă este foame,
corpul dumneavoastră are nevoie de combustibil.
“Nu obții combustibil așteptând până când ți se face foame ca să mănânci”, spune
ea.
Cheia succesului? Planificarea meselor și gustărilor în avans, chiar dacă mănânci doar o dată sau de două ori pe zi.
“Faceți o listă cu lucrurile pe care le veți mânca, astfel încât să aveți ceva de așteptat cu nerăbdare”,
spune ea. “Planifică-ți mesele astfel încât să nu mănânci pur și simplu”.
Smoothie-urile sunt o modalitate bună de a folosi fructele și legumele pe
care s-ar putea să le ratezi atunci când mănânci singur.
“Sunt convenabile și puteți împacheta multe într-un recipient mic”, spune
Somer. Ea recomandă să începeți cu jumătate de fruct și jumătate de legumă și să adăugați treptat mai multe
fructe și mai puține legume, dacă doriți.
Și căutați rețete cu carbohidrați moderați, care se digeră
mai lent decât cele cu carbohidrați mari și
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“Spójny wzór jest kluczem”, mówi Adam Drewnowski, Ph.D., profesor nadzwyczajny
żywienia, badań żywności i epidemiologii na University of Washington w Seattle,
który kierował nowym badaniem. “Powiedzmy, na przykład, że musisz iść na spotkanie. Nie wracasz do domu aż do godziny 18.00”.
Drewnowski sugeruje zaplanowanie ćwiczeń mniej więcej o tej samej porze dnia.
“Otrzymujesz automatyczną nagrodę w mniej więcej tym samym czasie każdego dnia”, mówi.
“To może być tak proste, jak to”.
Ale to nie znaczy, że możesz po prostu zacząć ćwiczyć o 18:
00 i nazwać to dniem. Jeśli możesz, zrób to. Jeśli
nie, spróbuj zaplanować to na następny dzień, Drewnowski mówi.
“Naukowcy wykazali, że jeśli rozpoczniesz program ćwiczeń i nie zobaczysz korzyści po 6 do 8 tygodni, to powinieneś przestać”, mówi Dobson. “Więc w ciągu roku lub dłużej, jesteś bardziej prawdopodobne, aby zobaczyć korzyści”.
Ale jeśli nie możesz się zmotywować
Może być trudno zmieścić się w spójnym czasie ćwiczeń, zwłaszcza w lecie,
kiedy jest po prostu zbyt gorąco, aby uzyskać pompę serca.
Oto 10 wskazówek, które pomogą Ci się poruszać, niezależnie od
tego, ile masz czasu.
1
Przemyśl ponownie swoje ubrania treningowe
Nawet jeśli pogoda jest trochę chłodna, możesz nadal być kuszony, aby nosić swoje ulubione spodnie dresowe i koszulkę do pracy.
Ale jeśli chcesz zrzucić kilogramy, zmiana ubrania
może zwiększyć wydajność ćwiczeń. Badanie w czasopiśmie Applied Physiology, Nutrition and Metabolism
wykazało, że ludzie, którzy ćwiczyli ubrani w ubrania do ćwiczeń, mieli o 40 procent wyższy wskaźnik wydatkowania energii i o 24
procent wyższy wskaźnik spalania kalorii niż ci, którzy
ubierali się dla wygody.
2
Trening na początku dnia
Jeśli zwykle masz wczesny poranny harmonogram pracy, są szanse, że możesz mieć problemy
z wstaniem na czas, aby ćwiczyć o rozsądnej godzinie.
Ale kiedy ćwiczysz przed pracą, możesz czuć się
bardziej energiczny, mówi Stacy Sims, zarejestrowany dietetyk i autor 5 Ways to Master the Art of Incorporating Weight Loss into Your Day.
“Ludzie są bardziej energiczni i mniej groggy w
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Mas qual é a melhor altura para fazer exercício para perder
peso? E para que actividades devemos fazer exercício?
Um corpo crescente de investigação sugere que o exercício aeróbico regular,
combinado com uma dieta saudável e mudanças no estilo de vida, como
o sono abundante e a gestão do stress, pode contribuir para a saúde geral e para a
perda de peso. (A falta de sono pode ter impacto nos níveis de hormonas como
a leptina e a ghrelin – hormonas que ajudam a
regular o apetite e o metabolismo).
Pode fazê-lo através de uma caminhada rápida de
20 minutos ou de jogging quatro vezes por semana, ou através de 30 minutos de
aeróbica numa base consistente. Uma forma fácil e conveniente de iniciar a sua rotina de exercício é exercitar-se à noite antes de dormir,
assegurando que ainda terá uma noite de sono completa.
Mas como é que sabe que está a receber a sua dose diária de exercício?
Aqui estão algumas respostas a perguntas comuns sobre como fazer exercício suficiente para
perder peso, e dicas para começar a andar.
Como é que faço exercício durante o sono?
Também pode fazer exercício enquanto está deitado na cama a dormir.
“As melhores formas de fazer exercício na cama são realmente mover o seu corpo de uma forma que imite uma actividade física”, diz a
Dra. Kimberly Gomer, uma internista certificada e especialista em
medicina do sono no Instituto Van Vliet em Brea, Califórnia.
Por isso, pense em deitar-se de lado e mover suavemente as pernas,
ou deitar-se de costas e mover suavemente os braços.
Se o seu parceiro estiver acordado, pode fazer os saltos,
para cima e para baixo, ou uma caminhada rápida e suave para entrar nesse exercício diário.
Como faço para equilibrar o exercício e o sono?
Os especialistas em perda de peso recomendam um equilíbrio saudável entre o exercício e o sono.
Gomer diz que 30 minutos de exercício por dia podem ajudá-lo a adormecer com
facilidade, e recomenda um mínimo de sete a oito horas
de sono por noite.
“Se estiver a fazer exercício à noite, não quer que a sua hora de dormir seja mudada”, diz Gomer.
“Mas quer começar a estar activo pelo menos 30 minutos antes de ir para a cama”.
Portanto, se normalmente vai dormir às 22 horas, comece a fazer
exercício às 21 horas e deixe isso de fora
para fazer exercício.
Se quiser passar mais tempo na cama, Gomer diz que não há problema, desde que não esteja a comprometer
a qualidade do seu sono. De facto,
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