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“Η σωστή διατροφή, η σωματική άσκηση και ο επαρκής ύπνος μπορούν να βοηθήσουν στο να κρατήσετε το βάρος μακριά και μπορεί να νιώσετε πιο ικανοποιημένοι όταν είστε επικεντρωμένοι στις άλλες πτυχές της ζωής σας”, προσθέτει η Orlowski.
“Έχω ακούσει από πολλές γυναίκες που όχι μόνο σταμάτησαν να τρώνε τα ανθυγιεινά τρόφιμα και άρχισαν να τρώνε σωστά, αλλά άλλαξαν και τη ρουτίνα άσκησής τους μόλις απομακρύνθηκαν από τη σχέση”.
11 κοινά λάθη απώλειας βάρους
“Το σώμα σας είναι μια θαυμάσια μηχανή αυτοθεραπείας και μερικές φορές χρειάζεται λίγο χρόνο για να ξαναγίνει υγιές”, λέει ο Dr.
Victor Herbert, γιατρός στο Κέντρο Διαχείρισης Βάρους
της CalOptima. “Το να μην τρώτε για περισσότερες από τρεις έως τέσσερις ημέρες ή να γυμνάζεστε λιγότερο από 60 λεπτά την ημέρα μπορεί να είναι σημάδι μιας διαταραχής διατροφής που σχετίζεται με το άγχος ή ακόμη και μιας διατροφικής διαταραχής”.
Όταν συμβαίνει αυτό, ζητήστε βοήθεια από το γιατρό σας, προσθέτει.
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από ένα διαζύγιο;
Per alcune persone la soluzione migliore per perdere peso è semplicemente
gestire l’appetito. In uno studio pubblicato nel gennaio 2019 sulla rivista Appetite, le persone
che intendevano perdere peso dovevano limitare il loro apporto calorico giornaliero a 1.200 calorie al giorno.
Sono stati inoltre incoraggiati a consumare tre
pasti al giorno e a fare spuntini con cibi non solidi (come frutta e verdura) tra i pasti.
E, naturalmente, dovevano fare regolarmente esercizio fisico.
È emerso che le persone che riuscivano a gestire l’appetito perdevano più peso nel tempo.
Gli autori dello studio ritengono che ciò sia dovuto al fatto che le persone che controllavano meglio il proprio appetito erano
più propense a fare scelte più sagge (come saltare del tutto il dessert) quando si
trattava di mangiare cibi che potevano ostacolare la perdita di peso.
Anche l’esercizio fisico più frequente, ad esempio tre volte alla settimana,
potrebbe essere stato d’aiuto. È possibile che siano
le pause forzate tra un esercizio e l’altro a favorire
la perdita di peso, secondo uno studio pubblicato
nel marzo 2019 sulla rivista Journal of Obesity.
I partecipanti allo studio sono stati incoraggiati a camminare
o correre su un tapis roulant per 45 minuti tre volte alla settimana.
L’esercizio fisico può aiutare a bruciare calorie e a ridurre il
rischio di obesità e diabete, oltre ad aiutare a gestire la
perdita di peso. Ma come funziona esattamente?
Il modo più semplice per perdere peso è ridurre l’apporto calorico di 500-1.000 calorie al giorno.
Anche se il fabbisogno calorico di ognuno è diverso, questa
è una regola generale supportata dalla ricerca. Una dieta ipercalorica può essere problematica perché
aumenta l’appetito e si rischia di mangiare troppo, secondo uno studio pubblicato nel numero di agosto 2019 di Biological Psychiatry.
Iniziare una sfida per la perdita di peso
Uno studio pubblicato nel febbraio 2018 sulla rivista Science ha rilevato che
le persone che svolgono regolarmente attività fisica sperimentano una
maggiore attività cerebrale nelle aree associate al processo decisionale.
In altre parole, le persone che fanno esercizio fisico sono più brave a fare scelte e a formare abitudini
migliori.
Nello studio, i partecipanti hanno svolto attività
fisica aerobica moderata tre volte alla settimana per tre mesi oppure hanno semplicemente fatto una passeggiata una volta alla settimana.
I ricercatori hanno notato che il gruppo che faceva esercizio fisico mostrava un maggiore
impegno nelle aree decisionali del cervello.
Avevano anche una migliore capacità di inibire gli impulsi, cioè di evitare un cibo che avevano appena trovato davanti a loro.
E non si trattava solo dell’atto fisico dell’esercizio,
ma anche dello stato mentale dell’esercizio stesso.
Uno dei fattori principali che hanno portato all’aumento dell’attività cerebrale è stata la
differenza di
И така, коя е тя? Трябва ли да се упражнявате определен
брой часове всяка седмица или не?
“Упражненията в определено време могат да помогнат за поддържане на теглото, защото не приемате “разрешените калории” в този ден”, казва Франк Капучио,
водещ автор на изследването и докторант в
Тексаския университет в Остин.
“Също така е много вероятно да се храните и по това време”, казва той, визирайки времето, когато правите упражнения.
“Не само че не приемате “разрешените
калории” по това време, но и не се храните по това време”.
Това е така, защото когато
правим физически упражнения,
е по-вероятно стомахът ни
да е празен – а това е сигнал, че е време за
хранене, казва Капучио. Като
се упражнявате и по този начин виждате стомасите си празни, това е знак, че не трябва да
консумирате останалата част от
калориите за деня.
Но въпреки че според Капучо
повечето хора биха имали полза да се ангажират с определено време reduslim хапчета за отслабване упражнения, не е важно всеки ден да постигате определен брой, допълва той.
“Аз не насърчавам това.”
Вместо това “е важно да знаете личната си цел за това колко енергия искате да изразходвате и след това да се ангажирате с това количество време”, казва той.
Но какво означава това за обикновения човек?
“Като цяло бих казала, че повечето хора спят и се хранят във време, което не е благоприятно за изгаряне на калории и отслабване”,
казва Рейчъл Джонсън, сертифициран личен
треньор и инструктор по групови упражнения,
базиран в Норуок, Кънектикът.
“Така че да можете да се храните по-добре, да спите по-добре и да имате увереността, че не похапвате по цял ден, е добре за цялостното ви здраве, а когато спортувате повече, това ще се отрази благоприятно и на отслабването ви.”
Ето и някои други съвети за здравословно отслабване, които
да имате предвид.
1. Упражнения
“Еднократната тренировка сутрин може да доведе до подобряване на инсулиновата чувствителност на организма”, казва Джеси Барнет,
професор-изследовател по физическо натоварване в Университета
на Алабама. (Инсулинът е хормонът,
който помага за регулирането на
кръвната захар.) “Това означава, че
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Nello studio, i partecipanti hanno svolto attività
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I ricercatori hanno notato che il gruppo che faceva esercizio fisico mostrava un maggiore
impegno nelle aree decisionali del cervello.
Avevano anche una migliore capacità di inibire gli impulsi, cioè di evitare un cibo che avevano appena trovato davanti a loro.
E non si trattava solo dell’atto fisico dell’esercizio,
ma anche dello stato mentale dell’esercizio stesso.
Uno dei fattori principali che hanno portato all’aumento dell’attività cerebrale è stata la
differenza di
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И така, коя е тя? Трябва ли да се упражнявате определен
брой часове всяка седмица или не?
“Упражненията в определено време могат да помогнат за поддържане на теглото, защото не приемате “разрешените калории” в този ден”, казва Франк Капучио,
водещ автор на изследването и докторант в
Тексаския университет в Остин.
“Също така е много вероятно да се храните и по това време”, казва той, визирайки времето, когато правите упражнения.
“Не само че не приемате “разрешените
калории” по това време, но и не се храните по това време”.
Това е така, защото когато
правим физически упражнения,
е по-вероятно стомахът ни
да е празен – а това е сигнал, че е време за
хранене, казва Капучио. Като
се упражнявате и по този начин виждате стомасите си празни, това е знак, че не трябва да
консумирате останалата част от
калориите за деня.
Но въпреки че според Капучо
повечето хора биха имали полза да се ангажират с определено време reduslim хапчета за отслабване упражнения, не е важно всеки ден да постигате определен брой, допълва той.
“Аз не насърчавам това.”
Вместо това “е важно да знаете личната си цел за това колко енергия искате да изразходвате и след това да се ангажирате с това количество време”, казва той.
Но какво означава това за обикновения човек?
“Като цяло бих казала, че повечето хора спят и се хранят във време, което не е благоприятно за изгаряне на калории и отслабване”,
казва Рейчъл Джонсън, сертифициран личен
треньор и инструктор по групови упражнения,
базиран в Норуок, Кънектикът.
“Така че да можете да се храните по-добре, да спите по-добре и да имате увереността, че не похапвате по цял ден, е добре за цялостното ви здраве, а когато спортувате повече, това ще се отрази благоприятно и на отслабването ви.”
Ето и някои други съвети за здравословно отслабване, които
да имате предвид.
1. Упражнения
“Еднократната тренировка сутрин може да доведе до подобряване на инсулиновата чувствителност на организма”, казва Джеси Барнет,
професор-изследовател по физическо натоварване в Университета
на Алабама. (Инсулинът е хормонът,
който помага за регулирането на
кръвната захар.) “Това означава, че
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