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Точно така. Ако искате да отслабнете, следвайте рутинен график и се придържайте към него.
Планирането на упражненията се нарича
“поведение като че ли”, защото означава да игнорирате всички разсейващи
фактори в живота си и да се съсредоточите върху изпълнението на една задача,
както съобщава Scientific American:
Участниците в проучването са
били помолени да спазват план за отслабване в три стъпки:
всяка сутрин да закусват с 500
калории, да обядват с около 1200 калории (без позволени закуски) и да
се включат в поне една 20-30-минутна активност в непоследователни дни, като ходене,
каране на колело, плуване или изкачване
Изследователите установяват, че участниците, които са отбелязали “упражнения”
в седмичния си календар, са постигали
целите си по-често и са отслабнали повече от тези,
които просто са имали навика да се упражняват, когато им се
Това проучване посочва една от многото причини,
поради които е толкова важно да отделяте
време и място за упражнения.
Според клиниката “Майо” редовните упражнения – в идеалния случай поне три пъти седмично – са свързани с повишаване на енергията, по-добър сън, загуба на тегло, намаляване на риска от затлъстяване и подобряване на сърдечното здраве.
Преценката за най-доброто време
за упражнения за отслабване
е неясна. Според преглед от 2017
г., публикуван в списание “Ендокринология и метаболизъм”, лекарите могат
да препоръчат сутрешни или
вечерни упражнения, тъй като и двете са свързани с ползи
за здравето, като например загуба
И макар че изследователите определят циркадния ритъм като възможно
обяснение за разликата в ползите, свързани с упражненията, те побързаха да посочат, че
подобна теория все още не е окончателно доказана.
“Нито едно проучване не е показало предимство на едно време за упражнения, а оптималното време може да се различава при различните хора”,
Ето как да определяте времето за тренировка.
Когато насрочвате час за упражнения,
изберете време и се придържайте
към него, както предлага клиниката “Майо”.
Освен това проучване на Мичиганския университет, публикувано през декември 2017 г., съобщава, че хората,
които спортуват рано сутрин,
имат по-голяма концентрация на хормона грелин, който повишава
За да избегнете изкушението на късните сутрешни и следобедни упражнения, изследователите препоръчват тренировка в часовете “на гладно” (преди вечеря) или късно вечерта.
Клиниката “Майо” препоръчва също така да се придържате към постоянен график на упражненията,
тъй като е доказано, че той помага да се поддържа
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Pokud potřebujete udělat zásadní změny ve svém rozvrhu,
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V našem článku Tipy, jak se stravovat při hubnutí, jsme totiž rozebrali, které potraviny obsahují nejvíce kalorií, kterých byste měli
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Klíčem je střídmost. “V dlouhodobém horizontu budete moci jíst, na co máte chuť,” říká Glassman. “Díky časově omezenému přístupu a malým změnám můžete své zdravotní cíle skutečně upravit a časem jich dosáhnout.”
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Αυτό στο οποίο καταλήγουν όλα είναι
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Νέας Υόρκης και συγγραφέας μπεστ
σέλερ των New York Times. “Όλα πρέπει να γίνουν συντονισμένα”.
Αυτό σημαίνει ότι αν ξυπνάτε με κακή διάθεση, μπορεί να είναι δύσκολο να κάνετε μια αυστηρή προπόνηση,
λέει ο Teitelbaum. “Εδώ είναι που μπαίνει η πραγματική ψυχολογία”, λέει.
“Νομίζω ότι το ερώτημα είναι: “Πώς τρώτε κάθε μέρα, πώς γυμνάζεστε και πώς
Αυτή είναι η πιο δύσκολη ερώτηση για
να απαντηθεί, αλλά είναι πιο σημαντική, επειδή σας
βοηθά να δημιουργήσετε έναν πιο βιώσιμο τρόπο
ζωής, λέει ο Teitelbaum. Με άλλα λόγια,
είναι ένα ζήτημα μακροπρόθεσμης υγείας,
όχι βραχυπρόθεσμης αισθητικής.
“Μακροπρόθεσμα, θέλω να ζήσω με καρδιακές παθήσεις, διαβήτη και υπέρταση – ή θέλω να ζήσω με μικρότερη μέση;”
λέει ο Teitelbaum. “Αν ξέρετε ότι μπορείτε να καταβάλλετε την προσπάθεια κάθε μέρα επί μήνες, θα φροντίσετε πολύ καλύτερα τον εαυτό σας από ό,τι αν νιώθετε ότι αναγκάζεστε να το κάνετε βραχυπρόθεσμα”.
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1. Ξεκινώντας με τα βασικά: Ύπνος, ύπνος και περισσότερος ύπνος
Ο ύπνος είναι μια ισχυρή δύναμη.
Υπάρχουν πολλοί λόγοι για τους οποίους, αλλά για τους σκοπούς
της απώλειας βάρους, πρόκειται κυρίως για τον μεταβολισμό σας.
“Αν ο μεταβολισμός σας είναι καλός, θα έχετε χαμηλό κίνδυνο εμφάνισης διαβήτη”, λέει ο Teitelbaum.
“Αν είναι κακός, θα έχετε μεγαλύτερο κίνδυνο εμφάνισης διαβήτη”.
Στην πραγματικότητα, μια μελέτη που δημοσιεύθηκε τον Ιανουάριο του 2019 στο περιοδικό Diabetologia διαπίστωσε ότι τα άτομα που κοιμούνται επτά έως οκτώ ώρες τη νύχτα έχουν 36% λιγότερες πιθανότητες να αναπτύξουν
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Perché fare attività fisica ogni giorno alla stessa ora favorisce la perdita di peso?
Gli scienziati non ne erano del tutto sicuri, ma avevano alcune teorie.
I ricercatori hanno ipotizzato che le persone tendono a fare scelte alimentari legate a routine conosciute e se l’esercizio
fisico alla stessa ora ogni giorno fa parte della vostra routine, potrebbe
creare un indizio subconscio che vi spinge a mangiare un pasto specifico
alla stessa ora, che sia la colazione o la
cena. (Oppure, se ci si allena più tardi nel corso della
giornata, l’indicazione potrebbe essere quella di mangiare uno spuntino,
secondo i ricercatori).
Un’altra teoria propone che fare esercizio quando è ora di cenare favorisca una valutazione
accurata delle calorie che si consumano durante l’attività fisica.
Se ci si allena mentre si mangia uno spuntino, ci si potrebbe accorgere che si sta effettivamente aumentando di peso e smettere di esercitarsi, oppure, se si vuole continuare, si potrebbe essere sottopeso e avere l’impressione di non sforzarsi
tanto quanto in realtà si sta facendo.
La ricerca ha quindi rivelato che il semplice fatto di avere
una routine di esercizi più costante, in un momento in cui si consuma il pasto più
importante della giornata, può aiutare a promuovere la
perdita di peso.
Il team di ricerca ha anche affermato che l’esercizio
fisico dopo il pasto può dare la spinta energetica necessaria per aiutare
la digestione e il processo di eliminazione degli alimenti non salutari
Sebbene i ricercatori non siano in grado
di dire con esattezza perché l’esercizio fisico regolare sia efficace per la perdita di peso, hanno
affermato che è sicuramente una buona idea provarlo e rispettarlo.
“Avere un orario stabile per l’esercizio fisico aiuterà a mantenere un peso sano, poiché cambierà le abitudini e le routine alimentari e di attività”,
ha dichiarato a Healthline I-Min Lee, coautore dello studio e professore presso la University of Maryland School of Medicine.
“Cambiare le proprie abitudini alimentari e di attività fisica potrebbe essere impegnativo, ma se prima si stabilisce un orario regolare per l’esercizio, sarà più facile”.
Oltre a stabilire un orario regolare per l’esercizio, altri modi per aiutarvi a svolgere un’attività fisica costante sono: darsi dei tempi, bere
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