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Изследователите са разгледали
повече от 50 проучвания, в които са участвали общо над 28
000 души. Те установиха, че за всеки час упражнения (30 минути до
един час дневно според Центровете за
контрол и превенция на заболяванията в САЩ) относителният риск от връщане към теглото преди интервенцията на начина на живот е с 21 % по-нисък.
А хората, които са били постоянни трениращи преди да започнат своето пътуване за отслабване, са имали
и 15% по-голям шанс да запазят 50% намаление на теглото си.
“За хората, които са запазили загубата на тегло, наистина не е в главата ви дали тренирате”, казва Сури Агравал, физиолог по физическо натоварване в Тексаския университет в Остин
и един от авторите на изследването.
“Вашето подсъзнание знае, че ще тренирате.”
Какво точно ви казват подсъзнателните ви
инстинкти? Агравал предлага да
си водите дневник, в който да
записвате кога тренирате, по кое време всеки ден и
какви видове упражнения предпочитате.
Тогава може да забележите
някои закономерности – например: “Ще тренирам вечер и след това ще се чувствам добре и удовлетворен” или “Предпочитам да тренирам сутрин. Никога нямаше да тренирам, ако не беше това проучване”.
СВЪРЗАНО: Над 50 начина за
отслабване
Вашето подсъзнание също може да ви казва нещо:
ако тренирате в “идеалното време”, може да имате по-голям шанс да запазите загубата на тегло,
казва Агравал. Но ако не сте сутрешен
човек, добавя тя, “може само да увеличите риска от възвръщане на теглото си”, като се упражнявате следобед.
Кога да се упражнявате
Колкото по-дълго можете да се упражнявате всеки път,
когато тренирате, толкова по-добре.
Така че, ако сте установили, че можете да се упражнявате
по-дълго време през повечето дни,
продължавайте да го правите, казва
Агравал.
Но упражненията по едно и също време всеки ден също могат да бъдат полезни, казва тя.
“Дори и да не изкарвате повече минути, може би ще го правите по-интензивно”, казва тя.
“Ако тренирате цялото тяло, като правите кардио и силови упражнения, тогава може би получавате подобно въздействие, но може би го правите за по-дълъг период от време.”
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Ve své studii, publikované v časopise Obesity, sledovali vědci
z Georgeova institutu pro globální zdraví při
Univerzitě v Sydney po dobu šesti let 123 000 dospělých Australanů ve
věku 21 až 65 let. Zjistili, že lidé, kteří cvičili každý den ve stejnou dobu, měli tendenci si váhu udržet.
To platí i v případě, že tito lidé přibrali několik kilogramů v době, kdy cvičili více.
“Ti, kteří nejlépe dodržovali svůj cvičební režim, byli v kontrole své hmotnosti nejúspěšnější,” vysvětluje autorka studie Dr.
Elissa Epelová.
Autoři studie přesně neřekli, proč právě cvičení v
určitou denní dobu vede k úspěšnějšímu hubnutí, ale
podle odborníků může mít několik důvodů.
1. Předvídatelní lidé.
Podle nedávného průzkumu HealthDay, kterého se zúčastnilo více
než 1 000 odborníků na fitness i laiků, v USA více než 50 %
z nás cvičí v určitou denní dobu.
“Naše dny jsme si postavili na časově omezeném stravování, což znamená, že máme tři nebo čtyři poměrně úzká okna, kdy jíme,” říká Dr.
Barry Braunstein, psycholog a autor knihy “Jezte, když nemáte hlad”.
“To není špatně, protože to našemu tělu poskytuje příležitost spalovat kalorie, ale mnozí z nás zjišťují, že nejsou motivováni k pohybu, pokud se nejprve necítí hlad,” říká
Braunstein.
Braunstein věří, že když nemáme hlad, je mnohem snazší
dodržovat pravidelný stravovací režim.
“Jsme také zvyklí jíst jídlo doma nebo ve společnosti,” říká Braunstein. “Když cvičíme, často utíkáme z domova nebo před kabinu či obývací pokoj. Pracovní den je často stresujícím prostředím, kde spěcháme, a to nám ztěžuje soustředit se na to, co jíme.”
2. Snídaně pro nutriční specialisty.
Pokud rádi cvičíte každý den přibližně ve stejnou dobu, odpolední a večerní cvičení vám nemusí vyhovovat.
Někteří odborníci totiž tvrdí, že pro úspěch je třeba cvičit ráno.
“Většina sportovců je v mnohem lepší kondici, pokud cvičí před tím, než se
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Αυτό οφείλεται στο γεγονός ότι η μελέτη
(η οποία βρήκε παρόμοια αποτελέσματα
σε πολλά άτομα), εξέτασε κατά πόσον
η προσθήκη της άσκησης σε μια συγκεκριμένη ώρα ήταν επωφελής για να βοηθήσει υπέρβαρα και παχύσαρκα άτομα να
χάσουν βάρος.
Συγκεκριμένα, η μελέτη εξέτασε 75
υπέρβαρους και παχύσαρκους ενήλικες που είχαν χάσει σημαντικό βάρος – τουλάχιστον 15% από το αρχικό τους βάρος –
μέσω δίαιτας και άσκησης.
Για 16 εβδομάδες, οι συμμετέχοντες κατατάχθηκαν τυχαία σε μία
από τις δύο ομάδες: μία που ασκούνταν για 30 λεπτά
καθημερινά κατά τη διάρκεια του κανονικού πρωινού ή μεσημεριανού γεύματος και μία που ασκούνταν το πρωί, το απόγευμα ή το βράδυ.
Η ομάδα που ασκούνταν στο πρωινό έχασε κατά μέσο όρο 8 κιλά – περίπου 3% του βάρους της.
Η ομάδα που ασκήθηκε το μεσημέρι έχασε κατά
μέσο όρο 9 κιλά – περίπου 3,5% του βάρους της – και η ομάδα που ασκήθηκε το βράδυ έχασε
κατά μέσο όρο 8 κιλά – 3% του βάρους της.
[Είναι πραγματικό και 100% δωρεάν: Παρακολούθηση απώλειας βάρους που πραγματικά λειτουργεί.]
Παρόλο που οι συμμετέχοντες δεν έλαβαν εντολή να ασκούνται με συγκεκριμένο τρόπο (δηλ.
κατά τη διάρκεια ενός συγκεκριμένου χρονικού παραθύρου), το αποτέλεσμα
ήταν ότι η ομάδα που ασκούνταν
σε συγκεκριμένη ώρα έχασε ελαφρώς περισσότερο βάρος
από εκείνους που ασκούνταν συνολικά – με εκείνους
που ασκούνταν το πρωί να χάνουν το
μεγαλύτερο βάρος.
Στην πραγματικότητα, από τις τρεις ομάδες,
όσοι ασκούνταν το πρωί έχασαν το
μεγαλύτερο βάρος. Αυτό μπορεί να οφείλεται στο γεγονός ότι προηγούμενες έρευνες δείχνουν ότι οι ασκούμενοι το
πρωί τείνουν να ασκούνται σε υψηλότερα επίπεδα έντασης από ό,τι οι
ασκούμενοι το απόγευμα.
Επιπλέον, ορισμένα στοιχεία δείχνουν ότι η πρωινή
άσκηση είναι ευεργετική για τη ρύθμιση της όρεξης και του
σωματικού βάρους.
Εσείς τι πιστεύετε; Υπάρχει μια ώρα που γυμνάζεστε,
και αν ναι, είναι αυτή η ώρα η καλύτερη ώρα της
ημέρας για να γυμναστείτε;
Για περισσότερα, διαβάστε το ρεπορτάζ μου από το Science Dietitian Live αυτής της εβδομάδας.
Πάρτε περισσότερες σπουδαίες συμβουλές για την απώλεια βάρους και
την υγεία – και πώς να κάνετε τη δίαιτα πιο εύκολη – στη
νέα μου έκθεση, From Dietitian to Mom.
Πώς να χάσετε βάρος χωρίς να αισθάνεστε πεινασμένοι,
ή σε αυτή την περίπτωση, χωρίς να αισθάνεστε ότι πεινάτε
Αν είστε σαν πολλές από εμάς,
το να κοιτάζετε τη ζυγαριά σας στο τέλος μιας ταραχώδους ημέρας και να
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Sebbene anche un po’ di esercizio aerobico
faccia bene, attenersi a un particolare programma di esercizi
può essere particolarmente vantaggioso per i vostri sforzi di perdita di peso.
L’esercizio fisico in una determinata fascia oraria
può contribuire ad aumentare il dispendio energetico e a stabilizzare il metabolismo, il che
può aiutare a mantenere il peso perduto e ad evitare
di riprendere i chili di troppo dopo aver abbandonato la
bilancia.
Potreste scoprire che attenersi a orari specifici
si adatta bene al vostro stile di vita. Se, ad esempio, siete più
amanti delle ore notturne, allora camminare intorno all’isolato o fare un allenamento di forza prima di andare a letto può essere
una buona scelta. Uno studio del 2019 pubblicato sulla rivista Medical Science Sports Exercise ha
rilevato che le persone che si allenavano solo la sera perdevano più peso
rispetto a quelle che si allenavano in momenti casuali della giornata.
Per i tipi “tutto o niente”, la scelta di un orario costante per l’esercizio fisico può
aiutare a cambiare stile di vita, ha dichiarato
il Dr. Keith Wu, professore associato di medicina presso la University
of Washington School of Medicine. Se avete difficoltà a fare esercizio
ogni giorno, ha detto, “stabilire un programma regolare può aiutarvi”.
Quando si fa esercizio, ha detto, “si ha più energia per il resto della giornata ed è più facile farlo al mattino”.
Vale anche la pena di ricordare che “l’esercizio fisico è cumulativo”.
Anche se non riuscite a registrare 10.000
passi, il semplice fatto di fare più esercizio del giorno prima
può essere utile.
Provate a suddividere l’allenamento in sessioni separate durante la giornata e ad aumentare l’intensità di un tipo
di allenamento nel tempo. Per esempio, se l’obiettivo è camminare per
soli tre chilometri alla settimana, provate ad aggiungere due
vasche in piscina prima di andare a letto.
“Non è necessario andare in palestra e allenarsi per ore ogni giorno per vedere un risultato”, ha
detto. “Più si fa esercizio, più benefici si ottengono”.
Oppure, potreste scoprire che è più facile aspettare fino a
un orario specifico. Per scoprire se questo è vero
per voi, provate a tenere traccia dei vostri pasti e del vostro esercizio
fisico in un diario alimentare per una settimana: i dati possono essere utili per
capire cosa funziona meglio, ha detto il dottor Wu.
“Se volete cambiare il vostro stile di vita, il monitoraggio dei dati può essere molto utile”, ha detto.
Lì
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“Am descoperit că mâncatul a trei mese cu un exercițiu la o oră fixă în fiecare zi a generat o pierdere în greutate similară cu cea a unei diete obișnuite și a unei rutine de exerciții fizice”,
a declarat Joshua M. Hollingsworth, profesor de psihiatrie la Universitatea din Utah din Salt Lake City și
autorul principal al studiului.
Desigur, întrucât studiul nu a fost clinic – s-a concentrat pe șoareci – nu există nicio modalitate de a ști
dacă același lucru ar funcționa și în cazul oamenilor.
Dar dacă da, experții au spus că noua descoperire ar fi deosebit
de utilă pentru persoanele ocupate care se pot lupta să ajungă
la sala de sport.
“Dacă sunteți o persoană care va trebui să facă un efort conștient pentru a ajunge la sala de sport, nu este un instrument rău”, a declarat antrenorul personal certificat Stuart McGill, director al Centrului Human Kinetics pentru recreere și știința exercițiilor fizice de la Universitatea
Carolina de Nord din Chapel Hill. McGill este membru al Academiei
Naționale de Medicină Sportivă și al Colegiului American de Medicină Sportivă
și a fost consultant pentru studii privind exercițiile
fizice și nutriția timp de 29 de ani.
McGill a spus că, deși este adevărat că a mânca mai mult este,
de obicei, cea mai bună modalitate de a pierde în greutate, un exercițiu cu oră
fixă funcționează pentru că nu te înșeli pe tine însuți.
“În trecut, am făcut studii în care am pus oamenii să meargă la sală de patru ori pe săptămână. Am constatat că, în medie, oamenii puteau face doar trei serii de 10 repetări înainte de a termina. În niciun caz niciunul dintre ei nu ar fi putut evita acest lucru cu un timp fix”, a spus McGill.
Kitul de pierdere în greutate Breakfast Booster Boost Diet include tot
ce ai nevoie pentru a te ajuta să îți stimulezi metabolismul și să slăbești mai
repede. Faceți clic aici pentru detalii.
Desigur, studiul poate ajuta și alte persoane, subliniind că, cel
puțin pentru acest șoarece anume, o oră fixă a fost o idee bună.
“Ceea ce face acest studiu este că oferă dovezi că oamenii pot obține o pierdere bună în greutate dacă își fac exercițiile fizice regulate la o oră fixă”, a declarat McGill.
De ce nu puteți arde grăsimile mai repede
Există un motiv pentru care un prieten ți-ar putea spune să bei suc de țelină în fiecare zi.
Acesta se datorează faptului că, deși țelina
este o sursă excelentă de fibre alimentare, ea conține,
de asemenea, compuși care măresc timpul necesar organismului pentru a arde energie (asta se numește “rata metabolică”).
Cu toate acestea, este posibil să reduceți rata metabolică a unei doze de suc de țelină.
“(Am constatat că) doza metabolizată a unei doze mari de grăsime
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Naukowcy oparli swoje badanie na danych z próby ponad 1200 dorosłych, którzy otrzymali miesiąc na schudnięcie.
W tym czasie 69 procent osób, którym przydzielono ćwiczenia o tej
samej porze każdego dnia, z powodzeniem utrzymało spadek wagi, w porównaniu z zaledwie 31 procentami osób, którym przydzielono ćwiczenia o różnych
porach każdego dnia. Ponadto u osób, które ćwiczyły o tej samej porze każdego dnia, ryzyko
przyrostu masy ciała po roku zmniejszyło się o 58 procent.
Jak schudnąć i utrzymać wagę
Postanowiłeś zacząć ćwiczyć. Ale czy to oznacza,
że musisz codziennie biegać na siłownię lub godzinami
dreptać po bieżni? Oczywiście, że nie.
Chociaż możesz ćwiczyć o każdej porze dnia, ważne jest, abyś najpierw wybrał swój preferowany czas
treningu, mówi Jess Moss, M.P.H., R.D., dietetyk z Center for Nutrition and Weight Management w NYU Langone Medical Center.
Jeśli zauważysz, że twój dzień jest zbyt
szalony, aby ćwiczyć, trzymaj się czasu, który działa
dobrze dla ciebie, mówi. Na przykład, jeśli masz gorączkowy harmonogram pracy w godzinach porannych, znajdź godzinę, w której możesz się
zmieścić, kiedy jest cicho lub kiedy nie będziesz musiał zajmować się kimś, kto może na ciebie czekać.
Nie musisz poświęcać się konkretnej rutynie ćwiczeń, jeśli chcesz schudnąć,
ale powinieneś wybrać czas, który działa dla ciebie,
mówi Moss.
“Ćwiczenie konsekwentnie przez godzinę w tygodniu może pomóc spowolnić metabolizm, a także spalić 500 więcej kalorii tygodniowo, co może pomóc w osiągnięciu celu utraty wagi w czasie”,
mówi. Ale najważniejsze jest, aby ćwiczyć w jakiś sposób,
każdego dnia. “Jeśli musisz spędzić godzinę na siłowni lub zajęciach, to dobrze, ale upewnij się, że wybierzesz coś, co spodoba ci się i z czym będziesz się trzymać” – mówi Moss.
Ludzie z napiętym harmonogramem czasami mają trudności z
dopasowaniem się do własnych ćwiczeń, co może prowadzić do błędnego koła,
w którym czujesz się zbyt wyczerpany, aby ćwiczyć.
Dlatego priorytetem jest wygospodarowanie na nie czasu.
Możesz też wybrać się na spacer, wycieczkę lub spacer w
normalnym tempie po okolicy. Spaceruj tak dużo,
jak możesz, tak często, jak możesz, mówi Moss.
“Jeśli możesz zobowiązać się do ćwiczenia przez godzinę trzy razy w tygodniu, to.
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Eis o que os especialistas dizem que se deve tentar quando se tenta perder peso.
1. Lidar com um planalto
A boa notícia sobre os platôs de perda de peso é
que eles são completamente normais e acontecem. O Dr. David Katz, director executivo do The Dr.
Weil Centre for Health and Wholeness, diz que não se deve desanimar se se atingir um planalto e,
em vez disso, “prestar atenção ao que está a acontecer no seu corpo e aos resultados que está a ver”.
2. Controlar a vontade de fazer batota
Se for propenso a fazer batota ao lanchar enquanto vê televisão
ou deitado na cama com as luzes acesas, Katz diz que isso torna o seu objectivo de perder peso ainda mais difícil.
“Uma das chaves para perder peso é o exercício”, explica ele.
3. Encontrar uma comunidade de apoio
Online, diz Katz, tem um fluxo constante de dicas fáceis de encontrar
e fáceis de partilhar, bem como ideias e inspiração.
Leia mais: 7 Vias Meios de Perda de Peso Tem um Patrocínio
“Em muitos aspectos, é este resultado da tecnologia, dos meios de comunicação social, onde é incrivelmente fácil difundir informação”,
diz ele. “Existem também outras comunidades, mas há muito mais pessoas [em linha]”.
Elas têm muita informação”.
E se se encontrar e conversar pessoalmente com outras pessoas que tentam perder peso, diz Katz, tem um zumbido constante de motivação e apoio.
4. Acrescentar um lanche saudável
Uma das melhores formas de aumentar as suas energias e evitar “ficar para lanchar durante o dia”, diz Katz, é adicionar um lanche saudável ao meio-dia.
Ele sugere opções saudáveis como iogurte, fruta, frutos secos ou cereais integrais.
5. Actualizar a sua rotina de treino
Se estiver interessado num determinado desporto ou actividade física, isso pode ser uma motivação fácil, diz Katz, mas é também uma óptima forma de evitar que a sua rotina física se deteriore.
6. Comer mais vegetais
Se procura comer mais vegetais e limitar alimentos ricos em amido como batatas fritas e puré de batata, diz Katz, torná-los a estrela de uma refeição vai ajudá-lo a manter-se afastado desse mau hábito dos hidratos de carbono.
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