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È mattina presto e siete riusciti a superare il volo notturno di ritorno dal lavoro senza addormentarvi e senza perdere ore preziose a sonnecchiare
sul sedile. Ora siete svegli ed entusiasti di trascorrere un po’ di
tempo lontano dalla scrivania e dalla famiglia a casa, e finalmente vi state dirigendo verso la palestra per un allenamento veloce.
Siete così entusiasti di muovervi e di dormire di più che a malapena finite la doccia
e decidete di uscire di casa il prima possibile. Avete solo il tempo di fare
un giro veloce in palestra, quindi vi dirigete verso la sala cardio e iniziate a fare degli intervalli sulla macchina ellittica.
Non volete perdere tempo prezioso, quindi saltate
velocemente sul vogatore e prendete i vostri 10 all’uscita della palestra.
Fate una rapida passeggiata in piscina per rinfrescarvi, poi
prendete un frullato proteico e andate negli spogliatoi a
farvi una doccia prima di tornare di corsa
in ufficio.
Prima di rendersene conto, si è trascorsa più di un’ora in palestra e,
quando è ora di tornare a casa, non si è ancora mangiato.
L’allenamento è stato ottimo, il classico «mi sono appena allenato, quindi non ho bisogno di mangiare!», ma avete ancora fame.
Conclusione: Non è mai troppo tardi per iniziare ad allenarsi, soprattutto prima
di uscire di casa la mattina. Detto questo, alcune persone trovano che il loro metabolismo cominci a rallentare una volta terminato l’esercizio, quindi è importante che l’esercizio sia piacevole, non solo per i benefici per la salute.
Alimentazione
L’alimentazione è un aspetto importante se si segue un piano di dimagrimento.
Ma è anche una componente fondamentale della vostra vita se volete rimanere sani e magri a lungo.
(Ciò significa evitare le mode e i trucchi delle diete che non funzionano a lungo termine).
L’alimentazione quotidiana può variare molto, dai piccoli cambiamenti che aiutano
a sentirsi meglio agli alimenti specifici che si consumano durante i pasti.
Il modo migliore per scoprire come mangiare in modo sano è
sperimentare diversi alimenti e monitorare ciò che funziona
per voi. Alcuni dei migliori consigli dietetici:
Mangiare più frutta e verdura. Frutta reduslim e antonella clerici verdura sono buone fonti di
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Това обаче не означава, че всяка сутрин трябва да посещавате фитнес залата или да
приготвяте сложни ястия преди и след тренировка.
Ето 10 от най-добрите съвети за
упражнения за отслабване, които можете да започнете да използвате още днес.
1. Стремете се към 7 малки часа упражнения на седмица
«Не подценявайте силата на малките ежедневни упражнения», казва д-р Ерик Хайман, доцент по медицина и
директор на програмата за хранене
и затлъстяване в болница «Маунт Синай» в Ню Йорк.
Не е достатъчно да правите
по един или два часа упражнения няколко пъти седмично.
«Ключът е да се придържате към постоянна ежедневна активност»,
казва той. Какво се счита за ежедневна
активност? «Всичко, което правите, е достатъчно.»
Препоръчителният дневен обем упражнения за оптимално отслабване е
150 минути за възрастен човек.
Проучване, публикувано през ноември 2019 г.
в списание Obesity, установява, че постоянните упражнения
в продължение на 7 часа седмично помагат на участниците в проучването със затлъстяване да свалят
повече килограми и да ги задържат по-дълго време, отколкото на тези,
които правят по-малко от 3,5 часа.
Изследователите също така наблюдават, че участниците, които
са били по-активни физически, са
успели да задържат повече
килограми и са имали по-нисък ИТМ (индекс на телесната маса) в края на 12-месечния период на изследването.
2. Правете нещо по 20 минути на ден
Друго нещо, което Хайман казва, е, че «не е необходимо да правите нещо напрегнато през целия ден»
за оптимално отслабване. И въпреки че е добре да се упражнявате през повечето дни от седмицата, не е необходимо да го правите с пълна
сила и висока интензивност. «Дори половинчасова или 15-минутна бърза разходка може да бъде полезна», казва той.
«Ако правите някакви ежедневни упражнения, дори и да е само ходене, това е полезно.» Например, можете да разделите тренировката на две 20-минутни сесии всеки ден или да се разхождате 30 минути в обедната почивка и 20 минути преди лягане, казва Хайман.
3. Умишлено избирайте да се упражнявате всеки ден
«Всички ние трябва да направим избор за упражненията всеки ден», казва
Хаймън. «Повечето хора се упражняват по-малко или изобщо не се упражняват.»
Хаймън препоръчва да изберете време от деня за упражнения и да се придържате към него – но не е задължително да е в един и същи
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«Ser consistente no seu exercício ajuda-o a manter um peso saudável»,
diz Audrey Wang, M.S., R.D., uma dietista baseada na cidade de Nova Iorque.
«Se se exercitar ao mesmo tempo todos os dias, o seu corpo irá reparar e adaptar-se a esse tempo».
E quando estiver a fazer exercício de manhã, ainda se vai levantar cedo
– uma chamada de despertar que o pode fazer pensar duas
vezes em tomar o pequeno-almoço na sua secretária, diz
Wang. Ela sugere fazer exercício 30 minutos a uma
hora antes do pequeno-almoço, para manter um nível saudável de açúcar no sangue e mantê-lo
em actividade durante todo o dia.
Formas saudáveis de comer para perder peso
A sua rotina de exercício pode ser tão simples como uma caminhada rápida, desde
que o faça com regularidade, diz Wang. E só porque está a queimar calorias, não
significa que precise de comer mais calorias.
«Pode tomar um pequeno-almoço leve e ficar bem», diz Wang.
Isso é especialmente verdade se se exercitar ao mesmo tempo que se come.
Se for uma pessoa de manhã que não faz exercício muitas vezes, pode ser
melhor comer uma barra de pequeno-almoço ou
um pãozinho, mas não coma mais do que duas ou três porções, recomenda Wang.
Também pode não ser a melhor altura para fazer exercício.
Pode queimar mais calorias durante a hora de almoço, por exemplo, ou depois do trabalho.
Mas o exercício durante o tempo que normalmente come vai
ajudá-lo a sentir-se mais satisfeito e impedi-lo de petiscar entre as refeições.
«Se não se sentir com fome na hora de comer, o seu corpo não está a antecipar que se vai sentir com fome», diz Wang.
«Não queres comer tantas calorias que estás cheio enquanto estás a fazer exercício».
Se estás a tentar perder peso, há três grupos alimentares essenciais em
que te deves concentrar.
Agitar a sustentabilidade
Geena Bull, M.S., R.D., uma dietista registada em Portland, Oregon, concorda que existem
algumas regras gerais a seguir para o ajudar a comer os alimentos
mais saudáveis.
Mas os melhores alimentos a comer para perder peso
não são os mesmos que os melhores alimentos para si em geral,
diz ela.
«As pessoas tendem a concentrar-se em
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Jeśli zamierzasz podjąć to zalecenie, spróbuj określić czas swoich
treningów z początkiem posiłku. «W czasie posiłku twoje ciało jest nastawione na spalanie kalorii»,
mówi Stith. Kiedy nie dostarczysz swojemu organizmowi tej dodatkowej
energii, prawdopodobnie zamiast tego użyje kalorii z posiłku do energii.
«Przeprowadzenie treningu w tym czasie spowalnia trawienie, co pozwala organizmowi spalić te kalorie, które właśnie skonsumowałeś» – mówi Stith.
To badanie śledziło grupę ludzi w diecie kontrolowanej kalorii, którzy ćwiczyli o wyznaczonych porach
w ciągu dnia. Uczestnicy stracili średnio 10 funtów więcej niż
grupa kontrolna – i to w szybszym tempie.
Jeśli twój harmonogram nie pozwala na poranne treningi, Stith sugeruje,
aby spróbować zmieścić je po lub przed posiłkiem.
«Możesz to zrobić wieczorem lub dzień po», mówi.
«Nawet jeśli masz mało czasu, nadal możesz dostać się do 10-minutowego spaceru lub 30-minutowego brutalnego spaceru».
Jak schudnąć i utrzymać wagę
Trening tylko raz w tygodniu? To nie jest nierozsądne, mówi Stith.
«Jeśli szukasz utraty wagi, to spróbuj zrobić coś takiego raz w tygodniu», mówi.
Jeśli jesteś nowy w ćwiczeniach, pojedyncza wycieczka na siłownię lub klasa kickboxingu to obie opcje w porządku, o ile trzymasz się odpowiedniego poziomu intensywności, mówi Stith.
Tak długo, jak pracujesz w pocie czoła, będzie dobrze.
(Jeśli nie, klasa prawdopodobnie powinna być stonowana).
«Nie chcesz czuć się tak, jakbyś oddychał w i z nosa», mówi.
«Ale nie chcesz, aby czuć się tak, jakbyś nie zamierzał przejść przez trening».
Inne sposoby na utratę wagi
The U.K.’s National Health Service zaleca, aby schudnąć, jedząc
mniej i ćwicząc więcej. A Dose of Health zaleca przestrzeganie diety przeciwzapalnej jako
dodatkowego sposobu na zrzucenie kilogramóreduslim Cena w aptece.
Chociaż jest to interesująca opcja, nie jest tak łatwa lub skuteczna, jak większość ludzi myśli.
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