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Για τους συμμετέχοντες στη μελέτη, αυτό περιελάμβανε τη ρύθμιση του ξυπνητηριού για να
σηκωθούν μια ώρα νωρίτερα και στη συνέχεια να
γυμναστούν για 45 λεπτά (“Επειδή γνωρίζουμε ότι το σώμα σας ανταποκρίνεται καλύτερα στη σωματική δραστηριότητα το πρωί”, εξηγεί η επικεφαλής συγγραφέας Shannan Pontin, PhD, μεταδιδακτορική συνεργάτης στο τμήμα ψυχιατρικής
και ψυχολογίας του Πανεπιστημίου
Yale. “Με το να ξυπνάτε νωρίτερα, μπορείτε να διασφαλίσετε ότι λαμβάνετε τη σωματική δραστηριότητα που χρειάζεστε”).
Όσοι συμμετείχαν στη μελέτη έλαβαν επίσης ένα
καθημερινό σήμα που τους ενημέρωνε ότι
ήταν ώρα για άσκηση – είτε χτυπώντας ένα
κουδούνι είτε αναβοσβήνοντας ένα φως σε ένα fitness
tracker (αν και το τελευταίο δεν ήταν απαίτηση).
Για τους περισσότερους, μια σταθερή ώρα
άσκησης ήταν εύκολο να εφαρμοστεί – αλλά οι συμμετέχοντες δήλωσαν ότι θα μπορούσε να είναι δύσκολο
να την τηρήσουν εξ αρχής. (Όπως παρατήρησε ένας συμμετέχων, “είναι σχεδόν σαν να κάνεις ποδήλατο – δεν είναι τόσο δύσκολο, αλλά χρειάζεται εξάσκηση”).
Αλλά στο τέλος, όλοι κατάφεραν να κάνουν τα 10.000 βήματά τους κάθε μέρα.
Και, όπως δείχνουν τα αποτελέσματα της μελέτης, αυτή η σωματική δραστηριότητα ήταν το πιο σημαντικό μέρος της εξίσωσης.
Ακολουθούν μερικές άλλες συμβουλές που,
αν και απλές, μπορεί να κάνουν τη συνέχιση της πορείας σας λίγο πιο
εύκολη.
Συμπληρώστε ένα ημερολόγιο διατροφής
Ίσως επειδή δίνουν το καλό παράδειγμα,
αλλά οι ηγέτες των κλάδων διατροφής, γυμναστικής και απώλειας βάρους
μιλούν έντονα για τα οφέλη
της καταγραφής του τι τρώτε κάθε μέρα.
Όταν το κάνετε μόνοι σας, μπορείτε πιο εύκολα να εντοπίσετε μοτίβα
σε ό,τι τρώτε και να εντοπίσετε τροφές που θα έπρεπε να
κόψετε. Είναι επίσης ένας καλός
τρόπος για να παραμείνετε συνεπείς και να έχετε έναν ξεκάθαρο στόχο.
(Για μια λεπτομερή ματιά στο πώς να ξεκινήσετε,
δείτε αυτές τις συμβουλές για το πώς να
παρακολουθείτε τις θερμίδες σας).
Κάντε έναν σωματικό έλεγχο
Δεν λέμε ότι πρέπει να κάνετε μια επίσκεψη στο σπίτι πριν πάτε στο γυμναστήριο ή
στο μπαρ, αλλά αν προσπαθείτε να μειώσετε την
πρόσληψη θερμίδων, “ο τακτικός έλεγχος του βάρους σας μπορεί να αποτελέσει μεγάλο κίνητρο”, λέει ο Pontin.
(Επίσης, μια πρόσφατη μελέτη στο Journal of Obesity διαπίστωσε ότι οι γυναίκες που ζυγίζονται τουλάχιστον μία φορά την εβδομάδα έχουν περισσότερες πιθανότητες
να χάσουν βάρος από εκείνες που δεν το
κάνουν).
“Αυτό είναι ένα από τα πιο σταθερά ευρήματα της έρευνας για την παχυσαρκία: Αν το κάνετε, έχετε περισσότερες πιθανότητες να
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Per alcuni, questo studio scientifico potrebbe essere la rivelazione sulla perdita di peso che stavano aspettando:
Il semplice esercizio fisico di 10 minuti
due volte al giorno – una volta al mattino e una al pomeriggio – è stato sufficiente
a mantenere stabile la perdita di peso per un anno intero.
Chi ha seguito questo regime non ha notato cambiamenti significativi nei livelli di
energia o nel benessere generale.
Se state pensando di provare questa tecnica da
soli, gli autori dello studio consigliano di programmare l’esercizio fisico alla stessa ora ogni giorno, che sia al
mattino, a mezzogiorno o alla sera. Suggeriscono inoltre di rendere l’esercizio
fisico una “priorità” della giornata, anziché un’attività “di ripiego” dopo
aver mangiato, se si vuole mantenere la perdita di peso a lungo termine.
Non solo programmare gli allenamenti in anticipo aiuta a raggiungere gli obiettivi di perdita di peso a lungo termine, ma aiuta anche a godere dei benefici dell’esercizio fisico,
afferma Rebecca Wood, PhD, che ha condotto lo studio
mentre era ricercatrice presso l’Università di Houston.
Se avete ancora difficoltà a fare esercizio con costanza, Wood suggerisce
di considerare la possibilità di chiedere
aiuto a un compagno di palestra, a un servizio di allenamento online o a un amico che voglia essere
il vostro “personal trainer”. Forse voi non vi sentirete motivati a fare
esercizio da soli ogni giorno, ma il vostro amico
lo sarà.
Questa ricerca è un piccolo pezzo del puzzle quando si tratta di mantenere con successo la
perdita di peso a lungo termine, ma è un pezzo
importante, dice Wood. “Le persone che perdono peso e lo mantengono per un anno hanno molto più successo con il mantenimento se sono più costanti nell’esercizio fisico”, dice Wood.
Tenete a mente, a portata di mano reduslim e pericoloso nella vostra casella di posta elettronica altri quattro trucchi intelligenti per il successo della perdita di peso a lungo termine.
Tutto questo per dire che la prossima volta che sentite parlare di
una nuova dieta miracolosa, aspettate a passarla ai vostri
amici. Quando si tratta di perdere peso, non esiste una dieta che vada bene
per tutti, indipendentemente da ciò che suggerisce Internet.
Q:
Dimostrare che uno spazio non è normale.
Diciamo che $X$ è un sottoinsieme di uno spazio topologico $Y$ e che $X^c$ denota la chiusura topologica del
complemento di $X$. Sia $Z$ un sottoinsieme di X^c$.
Allora si ha che $Z$ è denso in $X^
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“Când am analizat datele, am descoperit că pierderea în greutate nu funcționează dacă nu o faci în mod constant în fiecare zi”, a declarat autorul studiului și cercetător în domeniul nutriției Christine Gerbstadt,
doctor în biostatistică la Kaiser Permanente Division of Research
din Oakland, California.
Iată ce este atât de surprinzător la acest studiu:
În timp ce majoritatea studiilor au constatat că persoanele care fac exerciții fizice în mod regulat tind
să mențină pierderea în greutate, nu toată lumea
este la fel. Unii oameni pot pierde kilograme – și
le pot menține – fără un angajament de timp, în timp
ce alții se luptă dacă se antrenează după cină sau sar
peste o săptămână sau două de antrenamente. Așa că cercetătorii au vrut să știe: Dacă obiectivul dvs.
este menținerea greutății pe termen lung, chiar aveți
nevoie să faceți exerciții fizice toată ziua, în fiecare zi?
“Nu cred că oamenii înțeleg complexitatea comportamentului uman”, a spus Gerbstadt.
“Avem aceste comportamente consecvente de zi cu zi”.
Dacă vă decideți să vă angajați la acest tip de stil de viață, iată ce trebuie să știți despre cercetare:
Antrenamentul de forță ajută.
“Când oamenii se gândesc la pierderea în greutate, se gândesc la tăierea caloriilor, restricționarea alimentelor și la exerciții fizice”, a declarat Sari van Omstaal, doctor
în științe, lector superior de nutriție și psihologie la King’s College London din Marea Britanie.
“Dar exercițiile fizice vor fi de fapt mai puternice.”
Antrenamentul de forță și antrenamentul de rezistență, în special,
sunt două animale diferite. Antrenamentul de forță este orice
tip de exercițiu care construiește mușchi, inclusiv antrenamentul de rezistență, cum ar fi ridicările sau exercițiile cardio care forțează
mușchii să lucreze. Exercițiile cardio includ alergarea, ciclismul, înotul și așa mai
departe.
Antrenamentul de rezistență tinde să ardă mai multe calorii și grăsimi, deoarece trebuie să lucrezi mai mult pentru a exercita mușchii, dar
este, de asemenea, o modalitate excelentă de a construi o tonă de
mușchi.
De exemplu, exercițiile cardio moderate ajută la creșterea ratei de ardere a caloriilor de către corpul tău, dar au un impact redus asupra
masei musculare. Cu toate acestea, antrenamentul de
forță poate promova câștiguri în mușchi, ceea ce de fapt face
ca organismul tău să ardă mai multe calorii în timp ce te odihnești.
De ce? Pentru că masa musculară stochează energie sub formă
de glicogen, care este ars atunci când sunteți activ.
Dacă ești în sala de sport și îți antrenezi mușchii din greu,
îți umpli corpul cu glicogen, care este ars.
Stejně jako je důležité jíst šest malých jídel denně, abyste zvládli hlad,
je také důležité jíst stejný počet malých jídel, ale v trochu jinou dobu během dne, abyste udrželi metabolismus v chodu.
“Tím, že budete jíst stejný počet malých jídel během dne, minimalizujete pravděpodobnost, že se váš metabolismus zpomalí a váš hlad se zvýší,” říká registrovaná dietoložka Rania Bataynehová, která napsala knihu Eat Your Way
to a Longer Life (Jídlem k delšímu životu), která by měla vyjít příští rok.
Než začnete s novým cvičením, musíte si ujasnit své cíle.
Zaměřujete se na snížení nebo udržení hmotnosti?
Zhubnout, přibrat, nebo je vaším hlavním
cílem redukce tělesného tuku? Ať už je váš cíl jakýkoli,
budete si chtít vybrat takové cviky, které vás posílí.
“Samotná kardio aktivita k podpoře hubnutí nestačí. Do svého tréninkového programu chcete přidat silový trénink,” říká Batayneh.
Co se týče intenzity tréninku, mějte na paměti, že většina odborníků doporučuje zaměřit
se na alespoň 30 až 45 minut fyzické aktivity,
a to alespoň 5 až 7 dní v týdnu. Taková soustavná
aktivita je lepší než jen několik intenzivních tréninků nebo žádný trénink, protože vás udrží ve větší energii a pomůže
vám častěji odolávat nutkání jíst pro potěšení.
Jako motivaci si pamatujte, že až dosáhnete své ideální hmotnosti, budete pravděpodobně moci nosit oblečení, které
je o něco volnější a lépe vám padne, než když jste vážili více.
Takže i když se v těchto šatech ještě necítíte pohodlně,
soustředění se na to, jak budete vypadat, až
dosáhnete této váhy, vám pomůže držet se cvičebního programu.
Je však důležité mít na paměti, že se hýbete z nějakého důvodu.
Nepřehánějte to. I když byste se měli snažit o zhruba
45 minut denně, 20 až 30 minut denně je také v pořádku.
Zaměřte se také na cviky, které jsou o něco těžší než pouhé poskoky.
I když vás například může bavit 30 minut jen běhat po
okolí, může být pro vás zábavnější a prospěšnější
přidat do cvičení posilovací cviky nebo prkna.
“Být v dobré kondici má spoustu výhod, takže nepodceňujte hodnotu silového tréninku,” říká Dr.
Bill Darden, certifikovaný odborník na silová cvičení.
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If changes were created, publish oneself reminders to keep on the top of new Bodies Bodies Bodies yahoo efficiency targets, and check each and every bill against last year to view. If you make a sensitive effort to minimize in your normal water or electric power usage, it’s very likely that you will additionally try to use lighting and appliances less often, for example.
Ако обичате да спортувате сутрин, авторите на проучването предлагат да планирате 30-минутна тренировка в този
часови интервал. Възможно е да е по-малко времеемко или
удобно да се упражнявате в друго време или да
пропуснете тренировката заедно,
но изборът на постоянно време може да
е по-лесен за поддържане
за някои хора.
А ако графикът ви е малко по-гъвкав?
Просто се уверете, че рутинната ви програма не е твърде
висока reduslim хапчета за отслабване тренировките ви,
според The New England Journal of Medicine.
“Ако имате седмична цел да тренирате 3 дни в седмицата, тогава планирайте да тренирате 3 пъти в дните, в които тренирате”, каза по-рано
д-р Джейкъб Хайман, доцент по медицина
в болницата “Маунт Синай” в Ню Йорк, пред
Prevention. “Ако е по-лесно да тренирате сутрин, когато се събудите, и тогава просто практикувайте този навик, когато се събудите”.
Това са 12-те най-добри начина за отслабване според експертите.
1. Закусвайте и обядвайте.
Колко трябва да тежат ястията ви
може да варира в зависимост от
това кого питате, но Американската асоциация за сърдечни заболявания казва, че възрастните
трябва да ядат 6 унции протеини и
3 чаши пълнозърнести храни всеки ден и да
ограничат рафинираните зърнени храни и
добавените захари. Ако не сте любители на закуската, върнете се към
основните принципи с купичка овесени ядки, а ако сте по-скоро нощна птица, плодовете и киселото
мляко може да са по-подходящи за вечеря.
2. Ангажирайте се с рутинни упражнения.
Може да ви се прииска следобедното кафе или
сутрешното смути, но според клиниката “Майо” поне един малък, насърчаващ здравето
ангажимент трябва да е ваш, преди да се впуснете в кухнята.
“Дори да можете да поемете само малък ангажимент, това е по-добре, отколкото да не правите нищо”.
3. Закусвайте с ядки.
Когато става въпрос за питателни закуски, няма по-добър
вариант от ядките, според Националния институт по здравеопазване.
“Включването на ядките в плана за здравословно хранене може да осигури здравословен вариант, като същевременно задоволи апетита ви”, казват от NIH.
Една унция смесени ядки осигурява
до 120 калории.
4. Приемайте мултивитамини.
Стойността на ежедневните витаминни добавки е вековен
дебат. Много експерти препоръчват възрастните
да получават около 400 международни единици (IUs) витамин D
дневно.
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W badaniu naukowcy zrekrutowali 84 zdrowych dorosłych do udziału w ośmiotygodniowej
interwencji dotyczącej stylu życia. Uczestnicy zostali przydzieleni
do grup w zależności od tego, kiedy ćwiczyli: jedna grupa ćwiczyła około 16:00 w
dni powszednie i 8:00 w weekendy; inna o 8:00 w oba dni; a jeszcze inna o 17:00 w dni powszednie i 17:
00 w weekendy.
Uczestnicy spotykali się z badaczami co tydzień,
aby zebrać informacje o ich dietach, a także zgłaszali swoje nawyki ćwiczeniowe za pomocą krokomierzy.
Po ośmiu tygodniach grupa, która ćwiczyła o 8 rano lub 17 wieczorem w dni
powszednie, straciła więcej wagi niż pozostali. Po miesiącu
grupa, która spotykała się o 8 rano straciła 9 funtów,
w porównaniu z 2,3 funta w grupie, która spotykała
się o 17:00, zgodnie z badaniem. Ludzie z grupy o 8 rano jedli również mniej kalorii w dni powszednie niż pozostałe dwie grupy i ogólnie czuli się mniej głodni podczas jedzenia.
Dlaczego? Naukowcy wskazali na rytmy okołodobowe, złożony proces biologiczny, który obejmuje 24-godzinny cykl aktywności i
odpoczynku.
Pobudka w grupie o 8 rano nastąpiła tuż przed wschodem słońca – dokładnie w czasie naszej biologicznej
“pobudki”. To wtedy nasz metabolizm jest szybki
i często jesteśmy najbardziej czujni.
“Zgodnie z obowiązującymi wytycznymi dotyczącymi utraty wagi, ludzie nie powinni ćwiczyć w nocy, ponieważ godziny tuż przed snem są uważane za najwolniejszą część dnia” – powiedział dr Ziauddeen Hussain, główny badacz badania i starszy naukowiec w Pennington Biomedical Research Center.
“Jednak nasze wyniki sugerowały, że wręcz przeciwnie, ćwiczenie w tym czasie może być korzystne”.
Zaraz, co? Czy nie dostajesz wystarczająco dużo ćwiczeń w
ciągu dnia?
To może wyjaśniać, dlaczego nasze nawyki ćwiczeniowe mogą się różnić nawet w naszych własnych gospodarstwach domowych.
Według ostatniego badania przeprowadzonego przez Mayo Clinic, prawie połowa Amerykanów nie otrzymuje wystarczającej ilości ćwiczeń –
wynik, który sprawił, że naukowcy są coraz bardziej ciekawi, ile ruchu
i ćwiczeń wystarczy, abyśmy utrzymali zdrową wagę.
“Kiedy patrzymy na ewolucję człowieka, nasz styl życia zmienił się drastycznie od czasów naszych łowiecko-zbierackich przodków” – powiedziała dr
Erica P. Gerding, adiunkt
Algum exercício é melhor do que nenhum, mas pode ainda assim colher
benefícios significativos para a saúde sem ter de ir também
ao ginásio, diz Borysowski. Comece por usar os seus pés para passear durante o seu passeio matinal ou à volta do
quarteirão para passear o cão. Agarre um amigo para um passeio matinal rápido ou pedalar a sua bicicleta para fazer recados.
Voluntariar-se para partilhar o carro com colegas que tenham concordado em caminhar juntos.
Dê a cada um dos seus amigos um texto à noite, lembrando-os de fazer o mesmo.
Depois considere misturar-se no treino de resistência, pelo menos três dias por
semana, com exercícios de musculação como flexões, alongamentos, agachamentos, e pranchas.
Movimentos simples de peso corporal, como agachamentos, podem ajudar a fortalecer os músculos –
a chave para queimar calorias enquanto se dorme.
Lembre-se, também pode fazer treino de resistência sem pesos.
“A beleza dos movimentos é que não são necessários pesos, o que também significa que os pode fazer em qualquer lugar”,
diz Borysowski.
Coma bem
Se quiser perder peso, precisa de comer menos. Mas quanto menos?
Os cientistas pensam que para uma perda de peso saudável, deve ingerir cerca de 600 calorias a menos do que o que se queima todos os dias.
É difícil saber quantas calorias se consome no dia-a-dia,
pois as pessoas activas queimam entre 50 a 200 calorias a mais por dia do
que as pessoas inactivas, de acordo com os Centros de Controlo e Prevenção de Doenças.
Para uma forma simples de medir como a sua ingestão calórica
se acumula, basta usar a calculadora das necessidades calóricas diárias.
Compreenda o seu corpo
Se parece que a comida é a única coisa em que se está a pensar, é porque é.
Mas o conceito de comer atento, também conhecido como prestar atenção aos alimentos que está a comer,
pode ajudar muito a atingir os seus objectivos de perda de peso, diz Allison Aubrey, uma dietista e nutricionista registada em Nova Iorque.
Uma boa maneira de começar a comer atento é aprender a estar mais consciente do seu corpo ao longo do dia.
Aubrey sugere que se preste muita atenção ao que o seu corpo lhe está a dizer.
Por exemplo, se tiver fome, pergunte-se se está a comer só porque quer algo doce ou porque tem uma fome genuína,
e o que está a desejar especificamente.
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In case you are contemplating getting a movie for a child, be sure to discover the ESRB rating when selecting a single for a child. This score will almost certainly let you know movie has within it so you’re confident you’re not giving the kid something too aggressive.It will help you discover regardless of whether you want to buy the imdb movie.
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Για τους συμμετέχοντες στη μελέτη, αυτό περιελάμβανε τη ρύθμιση του ξυπνητηριού για να
σηκωθούν μια ώρα νωρίτερα και στη συνέχεια να
γυμναστούν για 45 λεπτά (“Επειδή γνωρίζουμε ότι το σώμα σας ανταποκρίνεται καλύτερα στη σωματική δραστηριότητα το πρωί”, εξηγεί η επικεφαλής συγγραφέας Shannan Pontin, PhD, μεταδιδακτορική συνεργάτης στο τμήμα ψυχιατρικής
και ψυχολογίας του Πανεπιστημίου
Yale. “Με το να ξυπνάτε νωρίτερα, μπορείτε να διασφαλίσετε ότι λαμβάνετε τη σωματική δραστηριότητα που χρειάζεστε”).
Όσοι συμμετείχαν στη μελέτη έλαβαν επίσης ένα
καθημερινό σήμα που τους ενημέρωνε ότι
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κουδούνι είτε αναβοσβήνοντας ένα φως σε ένα fitness
tracker (αν και το τελευταίο δεν ήταν απαίτηση).
Για τους περισσότερους, μια σταθερή ώρα
άσκησης ήταν εύκολο να εφαρμοστεί – αλλά οι συμμετέχοντες δήλωσαν ότι θα μπορούσε να είναι δύσκολο
να την τηρήσουν εξ αρχής. (Όπως παρατήρησε ένας συμμετέχων, “είναι σχεδόν σαν να κάνεις ποδήλατο – δεν είναι τόσο δύσκολο, αλλά χρειάζεται εξάσκηση”).
Αλλά στο τέλος, όλοι κατάφεραν να κάνουν τα 10.000 βήματά τους κάθε μέρα.
Και, όπως δείχνουν τα αποτελέσματα της μελέτης, αυτή η σωματική δραστηριότητα ήταν το πιο σημαντικό μέρος της εξίσωσης.
Ακολουθούν μερικές άλλες συμβουλές που,
αν και απλές, μπορεί να κάνουν τη συνέχιση της πορείας σας λίγο πιο
εύκολη.
Συμπληρώστε ένα ημερολόγιο διατροφής
Ίσως επειδή δίνουν το καλό παράδειγμα,
αλλά οι ηγέτες των κλάδων διατροφής, γυμναστικής και απώλειας βάρους
μιλούν έντονα για τα οφέλη
της καταγραφής του τι τρώτε κάθε μέρα.
Όταν το κάνετε μόνοι σας, μπορείτε πιο εύκολα να εντοπίσετε μοτίβα
σε ό,τι τρώτε και να εντοπίσετε τροφές που θα έπρεπε να
κόψετε. Είναι επίσης ένας καλός
τρόπος για να παραμείνετε συνεπείς και να έχετε έναν ξεκάθαρο στόχο.
(Για μια λεπτομερή ματιά στο πώς να ξεκινήσετε,
δείτε αυτές τις συμβουλές για το πώς να
παρακολουθείτε τις θερμίδες σας).
Κάντε έναν σωματικό έλεγχο
Δεν λέμε ότι πρέπει να κάνετε μια επίσκεψη στο σπίτι πριν πάτε στο γυμναστήριο ή
στο μπαρ, αλλά αν προσπαθείτε να μειώσετε την
πρόσληψη θερμίδων, “ο τακτικός έλεγχος του βάρους σας μπορεί να αποτελέσει μεγάλο κίνητρο”, λέει ο Pontin.
(Επίσης, μια πρόσφατη μελέτη στο Journal of Obesity διαπίστωσε ότι οι γυναίκες που ζυγίζονται τουλάχιστον μία φορά την εβδομάδα έχουν περισσότερες πιθανότητες
να χάσουν βάρος από εκείνες που δεν το
κάνουν).
“Αυτό είναι ένα από τα πιο σταθερά ευρήματα της έρευνας για την παχυσαρκία: Αν το κάνετε, έχετε περισσότερες πιθανότητες να
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Per alcuni, questo studio scientifico potrebbe essere la rivelazione sulla perdita di peso che stavano aspettando:
Il semplice esercizio fisico di 10 minuti
due volte al giorno – una volta al mattino e una al pomeriggio – è stato sufficiente
a mantenere stabile la perdita di peso per un anno intero.
Chi ha seguito questo regime non ha notato cambiamenti significativi nei livelli di
energia o nel benessere generale.
Se state pensando di provare questa tecnica da
soli, gli autori dello studio consigliano di programmare l’esercizio fisico alla stessa ora ogni giorno, che sia al
mattino, a mezzogiorno o alla sera. Suggeriscono inoltre di rendere l’esercizio
fisico una “priorità” della giornata, anziché un’attività “di ripiego” dopo
aver mangiato, se si vuole mantenere la perdita di peso a lungo termine.
Non solo programmare gli allenamenti in anticipo aiuta a raggiungere gli obiettivi di perdita di peso a lungo termine, ma aiuta anche a godere dei benefici dell’esercizio fisico,
afferma Rebecca Wood, PhD, che ha condotto lo studio
mentre era ricercatrice presso l’Università di Houston.
Se avete ancora difficoltà a fare esercizio con costanza, Wood suggerisce
di considerare la possibilità di chiedere
aiuto a un compagno di palestra, a un servizio di allenamento online o a un amico che voglia essere
il vostro “personal trainer”. Forse voi non vi sentirete motivati a fare
esercizio da soli ogni giorno, ma il vostro amico
lo sarà.
Questa ricerca è un piccolo pezzo del puzzle quando si tratta di mantenere con successo la
perdita di peso a lungo termine, ma è un pezzo
importante, dice Wood. “Le persone che perdono peso e lo mantengono per un anno hanno molto più successo con il mantenimento se sono più costanti nell’esercizio fisico”, dice Wood.
Tenete a mente, a portata di mano reduslim e pericoloso nella vostra casella di posta elettronica altri quattro trucchi intelligenti per il successo della perdita di peso a lungo termine.
Tutto questo per dire che la prossima volta che sentite parlare di
una nuova dieta miracolosa, aspettate a passarla ai vostri
amici. Quando si tratta di perdere peso, non esiste una dieta che vada bene
per tutti, indipendentemente da ciò che suggerisce Internet.
Q:
Dimostrare che uno spazio non è normale.
Diciamo che $X$ è un sottoinsieme di uno spazio topologico $Y$ e che $X^c$ denota la chiusura topologica del
complemento di $X$. Sia $Z$ un sottoinsieme di X^c$.
Allora si ha che $Z$ è denso in $X^
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“Când am analizat datele, am descoperit că pierderea în greutate nu funcționează dacă nu o faci în mod constant în fiecare zi”, a declarat autorul studiului și cercetător în domeniul nutriției Christine Gerbstadt,
doctor în biostatistică la Kaiser Permanente Division of Research
din Oakland, California.
Iată ce este atât de surprinzător la acest studiu:
În timp ce majoritatea studiilor au constatat că persoanele care fac exerciții fizice în mod regulat tind
să mențină pierderea în greutate, nu toată lumea
este la fel. Unii oameni pot pierde kilograme – și
le pot menține – fără un angajament de timp, în timp
ce alții se luptă dacă se antrenează după cină sau sar
peste o săptămână sau două de antrenamente. Așa că cercetătorii au vrut să știe: Dacă obiectivul dvs.
este menținerea greutății pe termen lung, chiar aveți
nevoie să faceți exerciții fizice toată ziua, în fiecare zi?
“Nu cred că oamenii înțeleg complexitatea comportamentului uman”, a spus Gerbstadt.
“Avem aceste comportamente consecvente de zi cu zi”.
Dacă vă decideți să vă angajați la acest tip de stil de viață, iată ce trebuie să știți despre cercetare:
Antrenamentul de forță ajută.
“Când oamenii se gândesc la pierderea în greutate, se gândesc la tăierea caloriilor, restricționarea alimentelor și la exerciții fizice”, a declarat Sari van Omstaal, doctor
în științe, lector superior de nutriție și psihologie la King’s College London din Marea Britanie.
“Dar exercițiile fizice vor fi de fapt mai puternice.”
Antrenamentul de forță și antrenamentul de rezistență, în special,
sunt două animale diferite. Antrenamentul de forță este orice
tip de exercițiu care construiește mușchi, inclusiv antrenamentul de rezistență, cum ar fi ridicările sau exercițiile cardio care forțează
mușchii să lucreze. Exercițiile cardio includ alergarea, ciclismul, înotul și așa mai
departe.
Antrenamentul de rezistență tinde să ardă mai multe calorii și grăsimi, deoarece trebuie să lucrezi mai mult pentru a exercita mușchii, dar
este, de asemenea, o modalitate excelentă de a construi o tonă de
mușchi.
De exemplu, exercițiile cardio moderate ajută la creșterea ratei de ardere a caloriilor de către corpul tău, dar au un impact redus asupra
masei musculare. Cu toate acestea, antrenamentul de
forță poate promova câștiguri în mușchi, ceea ce de fapt face
ca organismul tău să ardă mai multe calorii în timp ce te odihnești.
De ce? Pentru că masa musculară stochează energie sub formă
de glicogen, care este ars atunci când sunteți activ.
Dacă ești în sala de sport și îți antrenezi mușchii din greu,
îți umpli corpul cu glicogen, care este ars.
Dacă
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Stejně jako je důležité jíst šest malých jídel denně, abyste zvládli hlad,
je také důležité jíst stejný počet malých jídel, ale v trochu jinou dobu během dne, abyste udrželi metabolismus v chodu.
“Tím, že budete jíst stejný počet malých jídel během dne, minimalizujete pravděpodobnost, že se váš metabolismus zpomalí a váš hlad se zvýší,” říká registrovaná dietoložka Rania Bataynehová, která napsala knihu Eat Your Way
to a Longer Life (Jídlem k delšímu životu), která by měla vyjít příští rok.
Než začnete s novým cvičením, musíte si ujasnit své cíle.
Zaměřujete se na snížení nebo udržení hmotnosti?
Zhubnout, přibrat, nebo je vaším hlavním
cílem redukce tělesného tuku? Ať už je váš cíl jakýkoli,
budete si chtít vybrat takové cviky, které vás posílí.
“Samotná kardio aktivita k podpoře hubnutí nestačí. Do svého tréninkového programu chcete přidat silový trénink,” říká Batayneh.
Co se týče intenzity tréninku, mějte na paměti, že většina odborníků doporučuje zaměřit
se na alespoň 30 až 45 minut fyzické aktivity,
a to alespoň 5 až 7 dní v týdnu. Taková soustavná
aktivita je lepší než jen několik intenzivních tréninků nebo žádný trénink, protože vás udrží ve větší energii a pomůže
vám častěji odolávat nutkání jíst pro potěšení.
Jako motivaci si pamatujte, že až dosáhnete své ideální hmotnosti, budete pravděpodobně moci nosit oblečení, které
je o něco volnější a lépe vám padne, než když jste vážili více.
Takže i když se v těchto šatech ještě necítíte pohodlně,
soustředění se na to, jak budete vypadat, až
dosáhnete této váhy, vám pomůže držet se cvičebního programu.
Je však důležité mít na paměti, že se hýbete z nějakého důvodu.
Nepřehánějte to. I když byste se měli snažit o zhruba
45 minut denně, 20 až 30 minut denně je také v pořádku.
Zaměřte se také na cviky, které jsou o něco těžší než pouhé poskoky.
I když vás například může bavit 30 minut jen běhat po
okolí, může být pro vás zábavnější a prospěšnější
přidat do cvičení posilovací cviky nebo prkna.
“Být v dobré kondici má spoustu výhod, takže nepodceňujte hodnotu silového tréninku,” říká Dr.
Bill Darden, certifikovaný odborník na silová cvičení.
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Ако обичате да спортувате сутрин, авторите на проучването предлагат да планирате 30-минутна тренировка в този
часови интервал. Възможно е да е по-малко времеемко или
удобно да се упражнявате в друго време или да
пропуснете тренировката заедно,
но изборът на постоянно време може да
е по-лесен за поддържане
за някои хора.
А ако графикът ви е малко по-гъвкав?
Просто се уверете, че рутинната ви програма не е твърде
висока reduslim хапчета за отслабване тренировките ви,
според The New England Journal of Medicine.
“Ако имате седмична цел да тренирате 3 дни в седмицата, тогава планирайте да тренирате 3 пъти в дните, в които тренирате”, каза по-рано
д-р Джейкъб Хайман, доцент по медицина
в болницата “Маунт Синай” в Ню Йорк, пред
Prevention. “Ако е по-лесно да тренирате сутрин, когато се събудите, и тогава просто практикувайте този навик, когато се събудите”.
Това са 12-те най-добри начина за отслабване според експертите.
1. Закусвайте и обядвайте.
Колко трябва да тежат ястията ви
може да варира в зависимост от
това кого питате, но Американската асоциация за сърдечни заболявания казва, че възрастните
трябва да ядат 6 унции протеини и
3 чаши пълнозърнести храни всеки ден и да
ограничат рафинираните зърнени храни и
добавените захари. Ако не сте любители на закуската, върнете се към
основните принципи с купичка овесени ядки, а ако сте по-скоро нощна птица, плодовете и киселото
мляко може да са по-подходящи за вечеря.
2. Ангажирайте се с рутинни упражнения.
Може да ви се прииска следобедното кафе или
сутрешното смути, но според клиниката “Майо” поне един малък, насърчаващ здравето
ангажимент трябва да е ваш, преди да се впуснете в кухнята.
“Дори да можете да поемете само малък ангажимент, това е по-добре, отколкото да не правите нищо”.
3. Закусвайте с ядки.
Когато става въпрос за питателни закуски, няма по-добър
вариант от ядките, според Националния институт по здравеопазване.
“Включването на ядките в плана за здравословно хранене може да осигури здравословен вариант, като същевременно задоволи апетита ви”, казват от NIH.
Една унция смесени ядки осигурява
до 120 калории.
4. Приемайте мултивитамини.
Стойността на ежедневните витаминни добавки е вековен
дебат. Много експерти препоръчват възрастните
да получават около 400 международни единици (IUs) витамин D
дневно.
5. Познайте своя
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W badaniu naukowcy zrekrutowali 84 zdrowych dorosłych do udziału w ośmiotygodniowej
interwencji dotyczącej stylu życia. Uczestnicy zostali przydzieleni
do grup w zależności od tego, kiedy ćwiczyli: jedna grupa ćwiczyła około 16:00 w
dni powszednie i 8:00 w weekendy; inna o 8:00 w oba dni; a jeszcze inna o 17:00 w dni powszednie i 17:
00 w weekendy.
Uczestnicy spotykali się z badaczami co tydzień,
aby zebrać informacje o ich dietach, a także zgłaszali swoje nawyki ćwiczeniowe za pomocą krokomierzy.
Po ośmiu tygodniach grupa, która ćwiczyła o 8 rano lub 17 wieczorem w dni
powszednie, straciła więcej wagi niż pozostali. Po miesiącu
grupa, która spotykała się o 8 rano straciła 9 funtów,
w porównaniu z 2,3 funta w grupie, która spotykała
się o 17:00, zgodnie z badaniem. Ludzie z grupy o 8 rano jedli również mniej kalorii w dni powszednie niż pozostałe dwie grupy i ogólnie czuli się mniej głodni podczas jedzenia.
Dlaczego? Naukowcy wskazali na rytmy okołodobowe, złożony proces biologiczny, który obejmuje 24-godzinny cykl aktywności i
odpoczynku.
Pobudka w grupie o 8 rano nastąpiła tuż przed wschodem słońca – dokładnie w czasie naszej biologicznej
“pobudki”. To wtedy nasz metabolizm jest szybki
i często jesteśmy najbardziej czujni.
“Zgodnie z obowiązującymi wytycznymi dotyczącymi utraty wagi, ludzie nie powinni ćwiczyć w nocy, ponieważ godziny tuż przed snem są uważane za najwolniejszą część dnia” – powiedział dr Ziauddeen Hussain, główny badacz badania i starszy naukowiec w Pennington Biomedical Research Center.
“Jednak nasze wyniki sugerowały, że wręcz przeciwnie, ćwiczenie w tym czasie może być korzystne”.
Zaraz, co? Czy nie dostajesz wystarczająco dużo ćwiczeń w
ciągu dnia?
To może wyjaśniać, dlaczego nasze nawyki ćwiczeniowe mogą się różnić nawet w naszych własnych gospodarstwach domowych.
Według ostatniego badania przeprowadzonego przez Mayo Clinic, prawie połowa Amerykanów nie otrzymuje wystarczającej ilości ćwiczeń –
wynik, który sprawił, że naukowcy są coraz bardziej ciekawi, ile ruchu
i ćwiczeń wystarczy, abyśmy utrzymali zdrową wagę.
“Kiedy patrzymy na ewolucję człowieka, nasz styl życia zmienił się drastycznie od czasów naszych łowiecko-zbierackich przodków” – powiedziała dr
Erica P. Gerding, adiunkt
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Algum exercício é melhor do que nenhum, mas pode ainda assim colher
benefícios significativos para a saúde sem ter de ir também
ao ginásio, diz Borysowski. Comece por usar os seus pés para passear durante o seu passeio matinal ou à volta do
quarteirão para passear o cão. Agarre um amigo para um passeio matinal rápido ou pedalar a sua bicicleta para fazer recados.
Voluntariar-se para partilhar o carro com colegas que tenham concordado em caminhar juntos.
Dê a cada um dos seus amigos um texto à noite, lembrando-os de fazer o mesmo.
Depois considere misturar-se no treino de resistência, pelo menos três dias por
semana, com exercícios de musculação como flexões, alongamentos, agachamentos, e pranchas.
Movimentos simples de peso corporal, como agachamentos, podem ajudar a fortalecer os músculos –
a chave para queimar calorias enquanto se dorme.
Lembre-se, também pode fazer treino de resistência sem pesos.
“A beleza dos movimentos é que não são necessários pesos, o que também significa que os pode fazer em qualquer lugar”,
diz Borysowski.
Coma bem
Se quiser perder peso, precisa de comer menos. Mas quanto menos?
Os cientistas pensam que para uma perda de peso saudável, deve ingerir cerca de 600 calorias a menos do que o que se queima todos os dias.
É difícil saber quantas calorias se consome no dia-a-dia,
pois as pessoas activas queimam entre 50 a 200 calorias a mais por dia do
que as pessoas inactivas, de acordo com os Centros de Controlo e Prevenção de Doenças.
Para uma forma simples de medir como a sua ingestão calórica
se acumula, basta usar a calculadora das necessidades calóricas diárias.
Compreenda o seu corpo
Se parece que a comida é a única coisa em que se está a pensar, é porque é.
Mas o conceito de comer atento, também conhecido como prestar atenção aos alimentos que está a comer,
pode ajudar muito a atingir os seus objectivos de perda de peso, diz Allison Aubrey, uma dietista e nutricionista registada em Nova Iorque.
Uma boa maneira de começar a comer atento é aprender a estar mais consciente do seu corpo ao longo do dia.
Aubrey sugere que se preste muita atenção ao que o seu corpo lhe está a dizer.
Por exemplo, se tiver fome, pergunte-se se está a comer só porque quer algo doce ou porque tem uma fome genuína,
e o que está a desejar especificamente.
Além disso, leia a lista de alimentos no rótulo federal de factos nutricionais
– particularmente
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