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„Quando le persone non fanno esercizio fisico e vogliono perdere peso, spesso è perché non hanno un’abitudine costante all’esercizio fisico“, ha dichiarato Sabine Sieloff, autrice
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„Questo nuovo studio dimostra che se si fa esercizio fisico in modo costante e a una certa ora, è più probabile che si riesca a perdere peso“, ha aggiunto Sieloff.
Questo perché il corpo risponde meglio a sessioni di esercizio costanti e prolungate piuttosto che a sessioni
più brevi e frequenti“. Questo tipo di sessioni di esercizio più lunghe può anche aiutare le persone a sentirsi più motivate a fare esercizio.
I ricercatori hanno intervistato 2.600 persone che stavano cercando di perdere peso, chiedendo loro i tempi e la frequenza dell’esercizio fisico e delle visite di controllo. Poi i partecipanti sono stati divisi in due gruppi: uno che svolgeva attività fisica con costanza e uno che la svolgeva regolarmente ma non con costanza.
I ricercatori hanno scoperto che, al termine di un anno, il 31% delle persone che si erano allenate con costanza aveva perso peso e lo aveva mantenuto, rispetto al 21% delle persone che si erano allenate regolarmente ma non con costanza.
Oltre ad avere una routine di esercizio fisico costante, i ricercatori hanno riscontrato che le persone che hanno perso peso hanno anche effettuato un numero maggiore di visite mediche di controllo (almeno mensili) rispetto a quelle che non hanno perso peso. I ricercatori hanno anche riscontrato che le persone che facevano esercizio fisico regolarmente ma non con costanza avevano maggiori probabilità di fallire i tentativi di perdere peso in passato.
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Non è necessario andare in palestra per tenersi in forma. Infatti, secondo alcuni esperti, non è necessario avere una routine organizzata di alcun tipo per trarre i benefici dell’esercizio fisico.
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Celá řada výzkumů totiž zjistila, že pravidelné cvičení v určitou denní dobu výrazně zvyšuje úbytek hmotnosti.
Teorie? Dává vašemu tělu signály o tom, v kolik hodin je čas konzumovat jídlo nebo spát.
„Obecně teorie říká, že to vysílá biologický signál tělu, že je čas jíst nebo čas spát,“
říká doktor Matthew O’Connor, gastroenterolog a docent medicíny na Mayo Clinic.
„V literatuře je pro to trochu důkazů, ale nemáme k dispozici spoustu výzkumů, které by to potvrzovaly.“
Vaše cíle v oblasti hubnutí mohou být splněny, když se rozhodnete cvičit
Zeptejte se kohokoli, kdo zhubl nebo se o to pokusil,
a většina vám řekne totéž: je těžké si váhu udržet.
A přestože existuje spousta tipů, jak toho dosáhnout, část obtíží spočívá ve velké
otázce: Jak často byste měli cvičit?
Po analýze 38 studií na toto téma výzkumnice z Harvardovy univerzity, doktorka Sarah Lucashová, a její kolegové zjistili,
že cvičení ve stejnou dobu každý den vám může pomoci dosáhnout vašich cílů.
„Ukazuje se, že nejdůležitější je množství cvičení, které vykonáváte, a že vykonávat ho každý den ve stejnou dobu je lepší než ho nevykonávat vůbec,“ říká Lucashová.
Cvičte během dne, neobětujte spánek
Lucashová a její tým zjistili, že cvičení každý den v určitou dobu – na rozdíl
od cvičení každý den v jinou denní dobu – vede také
ke snížení hmotnosti. Důkazy našli ve 41 studiích s průměrnou velikostí vzorku 160 účastníků.
Pokud se tedy rozhodnete cvičit každý den ve stejnou dobu, nezapomeňte:
Pokud chcete spalovat tuky, neobětujte spánek.
„Pokud cvičíte před spaním, může to být trochu kontraproduktivní, pokud se snažíte zhubnout,“ říká Lucash.
„Ale pokud máte opravdu dobrý spánkový cyklus, můžete si před spaním dobře zacvičit.“
Je pravděpodobnější, že se budete držet fitness rutiny,
když máte cíle nebo trenéra, který vám pomáhá s rozhodováním?
Pokud se rozhodnete cvičit z jiného důvodu, než je hubnutí.
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Cercetătorii au monitorizat timp de un an 40 de adulți supraponderali – toți
au slăbit prin intermediul unui program de slăbire.
Jumătate dintre participanți au făcut exerciții fizice la aceeași
oră în fiecare zi, iar cealaltă jumătate a făcut exerciții
la întâmplare, la ore diferite în fiecare zi.
Participanților li s-a luat cineva reduslim
permis să mănânce orice doreau în timpul studiului – iar rezultatele?
Pentru grupul care a făcut exerciții fizice la aceeași oră în fiecare zi, 62% au pierdut în greutate față de anul
precedent, în timp ce doar 37% din grupul care a făcut exerciții
fizice la întâmplare a făcut acest lucru. De fapt,
grupul care a făcut exerciții la o anumită oră
a pierdut mai multă greutate decât grupul care nu a făcut acest lucru.
În plus, participanții care au făcut exerciții fizice în mod
constant au pierdut și mai multă grăsime corporală.
Concluzie: Studiul sugerează că a face exerciții fizice la o anumită oră în fiecare
zi vă poate ajuta să vă mențineți obiectivele de
pierdere în greutate și să pierdeți mai multă
grăsime decât dacă ați face exerciții fizice la ore aleatorii.
„Atunci când oamenii fac exerciții fizice, puteți vedea de fapt că procesul metabolic se întâmplă“, spune
Dr. Amanda Haller, chirurg bariatric certificat la Wyoming Bariatric Surgery
Center din Cheyenne, Wyo. și autorul cărții „Clinical Expert Answers for Weight Loss Surgery“.
„Apoi, corpul tău se simte mai puțin înfometat. Ca urmare, vă simțiți mai bine“.
Așadar, la ce oră este cel mai probabil să vă fie foame?
Un studiu publicat în august 2019 în The Obesity Society
a constatat că, noaptea, este mai probabil să aveți o creștere a nivelului
de zahăr din sânge și o senzație ulterioară de foame.
Deci, dacă încercați să reduceți carbohidrații, mâncatul pe timp de noapte poate face mai dificilă respectarea planului.
„Dacă aveți pofte nocturne, este mult mai greu să le stăpâniți“, spune
Dr. David Katz, președinte al departamentului de științe ale sănătății publice de la Universitatea din Rochester.
„Poți să te dai jos din pat și să ajungi la bucătărie, dar dacă încă îți este foame, este mai greu să te oprești din mâncat.“
Opțiuni de masă sănătoase
Dacă vrei să gătești mese sănătoase, nu
trebuie să apelezi la secțiunea de congelatoare pentru a găsi mese precum lasagna sau spaghete cu chiftele.
„De fapt, vedem din ce în ce mai multe opțiuni de mâncăruri sănătoase“, spune Haller.
Dar tot veți dori să gătiți mese cu conținut scăzut de carbohidrați în anumite momente
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Μια μελέτη του 2018 από ερευνητές του Πανεπιστημίου του Κάλγκαρι διαπίστωσε επίσης ότι η άσκηση μπορεί να κάνει την απώλεια
βάρους λίγο πιο εύκολη, μειώνοντας την
πείνα σας. Όταν γυμνάζεστε, οι μύες
στο σώμα σας κάνουν τον μεταβολισμό σας να επιταχύνεται και συχνά αισθάνεστε λίγο πεινασμένοι μετά
το τέλος, λέει ο Michael Jensen, διδακτορικός φοιτητής κλινικής ψυχολογίας και επικεφαλής συγγραφέας της μελέτης.
Αυτό συμβαίνει επειδή όσο περισσότερους μυς έχετε, τόσο περισσότερη ενέργεια καίει το σώμα σας
και τόσο πιο γρήγορα το
σώμα σας θα κάψει τις αποθήκες ενέργειας, όπως το λίπος, λέει ο Jensen.
Πολλοί άνθρωποι γυμνάζονται το πρωί
ή το βράδυ, αλλά όχι την ίδια ώρα κάθε μέρα.
„Πρέπει να είστε συνεπείς“, λέει ο Jensen. „Κάτι που θέλετε να πετύχετε μακροπρόθεσμα“.
Είναι καλύτερο να επιμείνετε σε
μια ρουτίνα που μπορείτε πραγματικά να ακολουθήσετε.
Οι άνθρωποι που επέμειναν σε μια
υγιεινή ρουτίνα απώλειας βάρους έτρωγαν τεσσεράμισι
λιγότερες θερμίδες την ημέρα -δηλαδή λιγότερες από
200 θερμίδες κάθε μέρα- και έκαιγαν περίπου δύο περισσότερες θερμίδες την ημέρα από εκείνους που ακολουθούσαν τις
συνήθεις συνήθειές τους, σύμφωνα με τη μελέτη.
Αυτό σημαίνει απώλεια περίπου 1,6 κιλού
λίπους σε τρεις μήνες!
Έχετε κολλήσει σε ένα βάρος που δεν θέλετε να έχετε; Αν είστε όπως τόσες άλλες γυναίκες, η λύση είναι απλή.
Ήρθε η ώρα να μπεις στο σωστό δρόμο.
Υγιεινές και εύκολες συνταγές απώλειας βάρους
Ένα πρόγραμμα άσκησης θα πρέπει να σας κάνει να αισθάνεστε πιο
ενεργητική και πιο θετική – θα πρέπει να αισθάνεστε αρκετά καλά με τον εαυτό σας για
να το τηρήσετε, λέει η Ashleigh Sauter, M.P.H., προπονήτρια υγείας με έδρα το Λος Άντζελες.
Επίσης, „ξεκινήστε την ημέρα σας με μια διαχειρίσιμη προπόνηση, ώστε να μην χρειάζεται να χωρέσετε μια προπόνηση όταν είστε σε τρέξιμο“, λέει η
ίδια. Αυτές είναι οι 10 χειρότερες ασκήσεις για αρχάριους.
Μιλώντας για την έναρξη της ημέρας σας με μια υγιεινή ρουτίνα άσκησης, μια μελέτη
που δημοσιεύθηκε το 2019 στο περιοδικό Behavior Modification διαπίστωσε ότι οι άνθρωποι
που ξεκινούσαν τη μέρα τους με
γυμναστική, στην πραγματικότητα
έκαιγαν περισσότερες θερμίδες
κατά τη διάρκεια της ημέρας από ό,
τι οι άνθρωποι που δεν γυμνάζονταν πρώτα.
Είναι ιδιαίτερα σημαντικό να γυμνάζεστε πρώτα το πρωί, αν προσπαθείτε να
χάσετε βάρος, και να φροντίζετε
να προγραμματίζετε την άσκηση στην ημέρα σας, λέει η Sauter.
„Δεν θέλετε να έχετε μια τεμπέλικη μέρα επειδή ξυπνήσατε και αποφασίσατε να γυμναστείτε“, λέει.
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O estudo centrou-se em adultos obesos e com excesso de peso que tinham participado num programa de perda de peso.
No estudo, os participantes foram aconselhados a exercitarem-se durante 45 minutos três a cinco vezes por
semana. Foi-lhes dito para fazerem o primeiro
exercício a uma hora consistente todos os dias,
e foi-lhes dado um pedómetro para acompanharem a sua actividade diária.
Os participantes no estudo foram também aconselhados a comer de forma a limitar a sua ingestão
diária de calorias a 1.200 a 1.500 calorias.
E se excedessem 1.500 calorias, foi-lhes dito para comerem 300 calorias a menos
do que normalmente teriam.
Alguns dos participantes no estudo foram aconselhados a fazer exercício ao acaso ao longo do dia e a não contar o seu tempo de exercício.
E a outros foi-lhes dito para respeitarem
os seus tempos regulares de exercício, mas para contarem o
tempo como de costume.
Embora todos os participantes que seguiram este protocolo
tenham perdido uma média de 8% do seu peso corporal após 12 semanas, a equipa de investigação descobriu que aqueles que faziam
exercício todos os dias a uma hora consistente perderam um pouco mais de peso do que aqueles
que fizeram intervalos aleatórios para exercício
ou não registaram o seu tempo.
Os investigadores disseram que o exercício a uma hora consistente era mais importante do
que o simples exercício regular e que, em alguns casos, perder uma sessão de exercício poderia ser tão prejudicial para a
perda de peso como o exercício em horas aleatórias.
Qual é o seu segredo para a perda de peso?
Está a fazer dieta ou a fazer uma dieta mais rígida no seu
plano de refeições?
Os especialistas dizem que precisa de uma mistura de ambos.
„A chave para perder peso é um padrão alimentar regular“,
diz Connie Diekman, uma investigadora sénior de saúde e
nutrição da Duke University em Durham, Carolina do Norte.
„Não se pode compensar uma refeição perdida exercitando mais“, diz Diekman. „Por isso, o que realmente precisa é de um plano mais flexível“.
Os especialistas dizem que para obter um plano de alimentação regular, é preciso primeiro identificar onde se luta
com as distracções durante as refeições. Por exemplo, será o seu dia assim tão caótico?
„Isso não significa que nunca precise de comer fora“, diz Diekman. „Mas tens de ser razoável sobre quando comes e quando comes alimentos saudáveis“.
Também vai precisar de um plano flexível, se nem sempre conseguir chegar ao ginásio, diz Brooke Castillo, uma formadora pessoal certificada e fundadora do ginásio 308Fit, sediado em LA.
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W badaniu naukowcy przypisali grupę osób z nadwagą do przestrzegania niskokalorycznej
diety, postów grupowych lub przestrzegania lekkiego planu ćwiczeń polegającego na chodzeniu przez 30
minut, pięć dni w tygodniu. Stwierdzili, że grupa, która trzymała się konsekwentnie reżimu ćwiczeń straciła znacznie więcej wagi niż pozostałe dwie grupy.
Po czterech miesiącach ta grupa straciła średnio 3 funty, podczas gdy inne grupy straciły średnio 1,
3 i 1,4 funta, donoszą naukowcy.
Uczestnicy badania zostali poproszeni o ćwiczenie w czasie,
w którym normalnie by nie ćwiczyli, w oparciu o ich zwykłe poziomy aktywności.
Ci, którzy pasują do grupy ćwiczeniowej badania obejmowały trzy razy w tygodniu przez dwa miesiące
lub sześć miesięcy, a wszyscy używali tej samej
rutyny treningowej.
Ćwiczenia to proste rozwiązanie, które może zapewnić ulgę od wspólnych
dietetycznych i zdrowotnych nieszczęść. Zwiększa
poziom energii i poprawia nastrój; może pomóc w zwalczaniu stresu, lepszym śnie,
obniżeniu poziomu cholesterolu i ciśnienia krwi.
Ponadto zwiększa metabolizm, co ułatwia spalanie
kalorii, pomaga kontrolować zachcianki i sprawia, że czujesz się bardziej
zadowolony podczas jedzenia.
To może być kluczem do utrzymania utraty wagi. W
badaniu osób, które schudły na diecie niskokalorycznej, naukowcy odkryli, że ci,
którzy mieli wysoki poziom tkanki tłuszczowej przed dietą, zyskali jej znacznie więcej w ciągu
pierwszego roku po diecie niż ci z niższym poziomem.
Kiedy ćwiczysz regularnie, ćwiczenia nie tylko spalają dodatkowe kalorie,
ale sprawiają, że twoje ciało ogólnie lepiej funkcjonuje.
„To coś, co jak już zaczniesz, nie możesz przestać“ –
mówi dr William Dietz, profesor epidemiologii i żywienia w Johns Hopkins School of Public Health w Baltimore.
„To sprawia, że czujesz się lepiej, to sprawia, że jesteś bardziej czujny, to pomaga ci spać. Poprawia twój metabolizm i obniża ryzyko zawału serca“.
Chodzenie to tani i łatwy sposób na ćwiczenia. Nie wymaga dużo sprzętu, jest łatwy do zrobienia w budżecie i zwiększy twój metabolizm, aby zaczął pracować dla ciebie zamiast
przeciwko tobie.
„Kiedy rozpoczniesz program ćwiczeń, zobaczysz 2% spadek w swoim spoczynkowym wskaźniku metabolizmu“, mówi David Nieman, lekarz
medycyny sportowej w Cleveland Clinic.
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Да, прочетохте правилно.
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3. Оставьте на час, а затем смойте.
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Этот рецепт нравится далеко не всем женщинам; на самом деле его ненавидят за запах. Но яйца являются самым эффективным средством для роста волос! Яйца полны белка, который стимулирует рост волос как сумасшедший, яйца также содержат железо, цинк, фосфор и йод.
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2. Оставьте смесь на 30-45 минут, а затем смойте ее шампунем.
5. Касторовое масло для роста волос:
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