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Perdere peso richiede tempo e dedizione. Piuttosto che cercare di perdere peso saltando i pasti
o bevendo frullati dimagranti, impegnatevi ad allenarvi da tre a cinque volte
alla settimana. All'inizio potrebbe risultare
un po' noioso, ma poi entrerete in una routine che renderà la
perdita di peso facile ed efficace.

Saltate pure gli allenamenti un giorno. Se proprio volete,
potete anche saltare un allenamento ogni due settimane. Ma quando vi allenate
regolarmente, sarete meno propensi a prendere quel pezzo di cheesecake quando è seduto sulla vostra scrivania o vi chiama per
nome quando vi annoiate in palestra.

"Sospetto che, anche se all'inizio siete restii all'esercizio fisico, inizierete ad apprezzarlo", afferma
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(Tiene anche un corso di Mood Math, uno strumento che ti aiuta a capire come il tuo stato emotivo influisce sulla tua salute.

Si chiama "bam-bam-ah-yo").

Il Dr. Hyman suggerisce anche di iniziare con un allenamento costante.

I sistemi di fitness stanno diventando sempre
più popolari e potete trovarne uno - che si tratti di un paio di scarpe da corsa e di un tapis roulant o di una tenuta da
corsa campestre - che vi faccia andare avanti.

"Bisogna iniziare con qualcosa che si conosce già", ha
detto. "Il modo più semplice per perdere peso è fare esercizio".

Per esempio, se seguite un regime di fitness che prevede il sollevamento di pesi,
potrete dire al vostro allenatore ogni settimana: "Ok, ho fatto questi tre pesi e ho fatto anche questo tratto".
In questo modo, l'istruttore può aiutarvi a ricalibrare e ricalcolare l'allenamento, assicurandovi che stiate
facendo la quantità minima di esercizio necessaria per
mantenere un peso sano.

Supponiamo, per esempio, di seguire una routine di fitness di quattro giorni a settimana che prevede un allenamento di forza in un giorno della settimana.
La settimana successiva, decidete di spingervi a un altro livello e di alzare la posta
in gioco facendo quell'allenamento due giorni alla settimana.
Il risultato: Vi allenerete per più ore e, poiché questo tipo di allenamento è
noto per bruciare più calorie rispetto all'allenamento di forza, vi

Jobe

7/25/2022 8:16:48 AM

Οι περισσότεροι ειδικοί συνιστούν πέντε έως
δέκα λεπτά έντονης δραστηριότητας τις
περισσότερες ημέρες της εβδομάδας,
αλλά τα επιπλέον βήματα που σχετίζονται
με την κίνηση του σώματός
σας -κάτι που συμβαίνει μόνο όταν ασκείστε- μπορούν
να μειώσουν το λίπος της κοιλιάς και να διατηρήσουν
το βάρος μακριά για πάντα.

Πράγματι, σε μια μελέτη που δημοσιεύθηκε στο
American Journal of Clinical Nutrition, οι άνθρωποι που κινούνταν καθ' όλη τη διάρκεια της
ημέρας έκαιγαν συνολικά περισσότερες θερμίδες από
εκείνους που δεν κινούνταν.

Ένας άλλος πολύ καλός τρόπος για να κάψετε επιπλέον θερμίδες και
να τονώσετε το μεταβολισμό σας χωρίς καν να το
σκέφτεστε;

Το κάπνισμα. Ναι, ακόμα και
μετά από δεκαετίες ερευνών, φαίνεται ότι το τσιγάρο κάνει καλό στην απώλεια βάρους.

Μελέτες έχουν συνδέσει τη χαμηλή έως μέτρια χρήση καπνού με τη μείωση του σωματικού βάρους σε ορισμένες -αλλά όχι σε όλες- τις μελέτες ενηλίκων.

Το κάπνισμα φαίνεται επίσης να συμβάλλει
στην προστασία από τις καρδιαγγειακές παθήσεις, οι οποίες αποτελούν κύρια αιτία θανάτου μεταξύ των καπνιστών.

Εάν προσπαθείτε να κόψετε το κάπνισμα, οι
έρευνες δείχνουν ότι οι πρώτες
εβδομάδες διακοπής του καπνίσματος μπορεί να είναι ιδιαίτερα ευεργετικές.
Σε μια μελέτη που δημοσιεύθηκε πέρυσι στο Journal of
the American Medical Association, οι συμμετέχοντες που κάπνιζαν μόλις ένα τσιγάρο
την ημέρα και μπόρεσαν να το κόψουν για τουλάχιστον έξι μήνες παρουσίασαν μεγαλύτερη απώλεια βάρους από εκείνους που δεν είχαν καπνιστικές συνήθειες.

Όσον αφορά τη διακοπή του καπνίσματος, τα στοιχεία δείχνουν ότι η χρήση
φαρμάκων ή μιας θεραπείας υποκατάστασης νικοτίνης (NRT) είναι πιο αποτελεσματική από την ψυχρή αποτοξίνωση.

Ωστόσο, αν ενδιαφέρεστε να το
κόψετε, είναι σημαντικό να λάβετε επαγγελματική βοήθεια:

Μια μελέτη στο Journal of the American Medical Association διαπίστωσε ότι, όταν χρησιμοποιούνται παράλληλα, οι φαρμακολογικές και
οι συμπεριφορικές θεραπείες
μπορούν να σας βοηθήσουν να
κόψετε τη συνήθεια.

Ακόμη και μακροχρόνιοι καπνιστές
που έχουν κόψει το κάπνισμα στο παρελθόν έχει αποδειχθεί ότι είναι
πιο επιτυχημένοι στο να το κόψουν ξανά.

Για να κάνετε τη διακοπή ευκολότερη,
είναι σημαντικό να μειώσετε τον κίνδυνο υποτροπής.
Η διακοπή του καπνίσματος από μόνη σας
επιτυγχάνεται καλύτερα με NRT, αλλά αν δεν το χρησιμοποιείτε,
επιμείνετε σε οποιαδήποτε φάρμακα που έχουν εγκριθεί
για χρήση, ή σε συμπεριφορικές θεραπείες, όπως ολοκληρωμένα σχέδια θεραπείας ή τηλέφωνα
διακοπής του καπνίσματος.

Τα πιο αποτελεσματικά φάρμακα είναι αυτά που συνδυάζουν διάφορους τρόπους διακοπής του καπνίσματος
- για παράδειγμα, η βαρενικλίνη
και η βουπροπιόνη.

4. Να γιατί η κατανάλωση πρωινού
έχει σημασία

Είτε προσπαθείτε να χάσετε βάρος
είτε όχι, η κατανάλωση πρωινού είναι ένας πολύ καλός τρόπος για να ξεκινήσετε τη μέρα σας.
Σε μια μελέτη του Μαΐου 2019, ερευνητές
του Εθνικού Ινστιτούτου Γήρανσης
διαπίστωσαν ότι η κατανάλωση ενός υγιεινού, συμπαγούς πρωινού - από φρούτα

Southern

7/20/2022 1:09:03 AM

Říká se, že když vám život dává citrony, měli byste si udělat limonádu.
A ukazuje se, že přesně to byste měli udělat, pokud chcete zhubnout - i když nemáte vždy
přístup k čerstvě vymačkané citronové šťávě.

Nová studie publikovaná v prosinci 2019 v časopise International Journal
of Obesity totiž zjistila, že pokud se nemůžete dostat do obchodu s
potravinami pro krabici citronů, můžete i tak těžit z výhod každodenního pití šestnáctistupňové lahve syceného nápoje s
citronovou příchutí. Výzkumníci sledovali téměř
1 800 lidí, kteří chtěli zhubnout, ale někteří neměli každý den přístup k čerstvému ovoci a zelenině.
Účastníky rozdělili do tří skupin: Jednu, která pila dvakrát denně šestnáctistupňový sycený
nápoj, druhou, která nápoj konzumovala jednou denně, a kontrolní skupinu, která nepila
nic.

Vědci zjistili, že lidé, kteří pili jeden šestnáctistupňový
nápoj denně, dokázali zhubnout o 4,2 kg více než lidé z kontrolní skupiny - a lidé, kteří pili dva šestnáctistupňové nápoje denně, zhubli o 7,3 kg více než lidé z kontrolní skupiny.
Takže i když si možná nemůžete koupit svazek čerstvých citronů,
abyste si mohli vyrobit svou oblíbenou dietní limonádu, stále
můžete sklízet plody hubnutí.

Jezte zeleninu a nedržte dietu

Pokud se opravdu snažíte zhubnout (místo toho, abyste se
snažili jen shodit centimetry), držet nízkokalorickou dietu pro vás pravděpodobně není ten nejlepší plán. Ale to pravděpodobně víte.

Ve skutečnosti byste se pravděpodobně měli snažit omezit i
sladkosti a rafinované sacharidy. Existují důkazy, které naznačují, že tyto potraviny mohou narušit vaši chuť k jídlu, což způsobí, že budete
jíst více kalorických pochutin, které možná dříve plnily vaši kuchyni.
A studie ze srpna 2019 zjistila, že zejména ženy mohou dělat pravý opak:
jedí méně, když jedí potraviny s vysokým obsahem rafinovaných sacharidů
(nápověda, není to cukr v dortu, který jíte).
Ale snadné řešení toho všeho? Stačí jíst zeleninu.

Někteří lidé vám řeknou, že byste měli přestat jíst sacharidy úplně.
To ale nemusí být ta nejlepší rada. Koneckonců mluvíme jen o několika nejsladších druzích sacharidů, jako jsou limonády, těstoviny
a chléb. Ale podle přehledu zveřejněného v časopise

Buchholz

7/16/2022 6:24:02 AM

Но времето няма значение: Според
проучване, представено на
75-ия годишен научен конгрес на Американския колеж по
спортна медицина през декември 2017 г., упражненията през цялото денонощие може да не са толкова
полезни, колкото редовните упражнения.

Макар че със сигурност е важно да се упражнявате
поне два часа и половина седмично, не е задължително това
да става наведнъж.

"Колкото повече дни в седмицата можете да спортувате, толкова по-добре",
казва Кайл Тестер, научен сътрудник в Харвардския университет и водещ автор на проучването от 2017 г.
Той посочва, че можете да се упражнявате през целия ден и дори през
нощта - дори и да не се придържате към
предварително зададен график за упражнения.

Ако ви се струва, че всеки ден отивате във фитнеса и
веднага си тръгвате за деня, Тестер предлага да промените тренировъчния си
режим, така че да си тръгнете с чувство на удовлетворение,
а не с усещането, че няма да
успеете да издържите интензивната кардио сесия.
Или се разходете. Или да отидете на поход.
Или направете стречинг.
Каквото и да е. Просто се уверете,
че имате постоянна тренировъчна програма за поне
един месец.

"Трябва да откриете вид упражнения, които ви доставят удоволствие",
казва Тестер. "Това е нещо, което можете да правите, за което не трябва да мислите, което ви отпуска".

Тестер не е единственият, който вярва в
значението на това да намерите
упражнения, които наистина ви харесват - и да се придържате към
тях редовно. (И, разбира се, да намерите
начини да бъдете активни, които не включват непременно посещение на фитнес зала).

"Когато направите упражненията забавни и приятни, вероятността да се упражнявате по-малко е по-малка",
казва Ерик Финли, спортен диетолог и основател на Eric Finley Nutrition, базиран в Хюстън, Тексас.

4 причини да се упражнявате по-редовно

Ето четири причини да се упражнявате по-редовно:

Ще бъдете по-щастливи. Проучване, публикувано през
октомври 2017 г. в списание Health Psychology, установи,
че хората, които спортуват редовно, съобщават за по-високи нива на щастие и позитивизъм.
Упражненията също така намаляват чувството на депресия и стрес.
Това е печелившо за всички.
"Когато започнете да се упражнявате повече, ще сте по-наясно с тялото си", казва Финли.
Тази осъзнатост ще ви помогне да идентифицирате промените, които се
случват с тялото ви по време на

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