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In uno studio pubblicato nel luglio 2019 sulla rivista
Sleep, gli scienziati hanno scoperto che gli adulti che dormivano meno di sei ore a
notte prendevano 100 chili in più rispetto a quelli che dormivano almeno otto ore.

Chi è a dieta e vuole imparare a fare la spesa
o a preparare pasti sani può iscriversi a corsi
di persona presso scuole di nutrizione e di cucina nella propria zona, oltre che
a corsi tenuti da insegnanti online. Sebbene alcuni di questi programmi
siano costosi, il risparmio sui pasti fuori casa può aumentare rapidamente.
“I corsi di cucina costano circa 30 dollari e richiedono fino a due ore per essere completati”,
dice Anne Pennington, proprietaria di Anne’s Healthy Living a Scottsdale, Arizona.
“Si tratta di un’ora e mezza che non dovrete spendere per mangiare fuori”.

Lo yogurt greco è diventato un alimento popolare per
la perdita di peso, ma la ricerca ha dimostrato che non è lo scoop più saziante.
Infatti, quel gusto cremoso, vanigliato e simile a un dessert può
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lo yogurt con l’aggiunta di proteine e di un po’ di dolcificante può
aiutare a saziarsi più velocemente. “Può aumentare la quantità di peso per cui ci si sente soddisfatti dopo un pasto”, afferma l’autore
principale dello studio, Yunsheng Ma, biochimico nutrizionale presso la Loma Linda University.

Tutti i pasti sono importanti, ma la colazione è ciò che aiuta a iniziare la giornata sulla strada di una vita sana.
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“Invece di privarvi di un peccato di gola, fate in modo di concedervi qualcosa di sano ed equilibrato. Cercate di scegliere un alimento o una bevanda ricchi di sostanze nutritive e vitamine che vi aiutino a raggiungere i vostri obiettivi di forma e salute. Concedersi di tanto in tanto una delizia nutriente soddisferà le vostre papille gustative e vi manterrà in salute allo stesso tempo”.

Uno studio dell’Università di Adelaide in Australia suggerisce che si può perdere più peso se si trascura il conteggio delle calorie a favore di un approccio “salutista”.

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“Descobrimos que as pessoas que exerciam com um objectivo específico em mente (isto é, perder peso ou melhorar a sua condição física) tiveram mais sucesso em alcançar esse objectivo do que aquelas que exerciam sem um objectivo específico em mente”, disse Kristen Vernicelli,
PhD, autora principal do estudo e investigadora do
Laboratório de Nutrição, Fisiologia do Exercício e Investigação do Comportamento na Universidade de Illinois em Urbana-Champaign, ao Health.com.

O exercício constante também ajudou as pessoas a manterem-se no
topo da sua dieta. De facto, as pessoas que se agarravam a uma rotina regular de aptidão física também tinham mais probabilidades de ter hábitos alimentares saudáveis no dia-a-dia.

“A melhor maneira de perder peso é exercitar-se regularmente e controlar a sua dieta”,
disse Vernicelli.

Aqui estão 19 outras dicas de emagrecimento apoiadas
pela investigação que pode começar a utilizar
de imediato.

1. Consumir Muita Água

Quando se faz exercício, é provável que se sinta sede, e não é
raro sentir uma vontade de consumir alimentos
ricos em açúcar ou gordura. Assim, para evitar o impulso
natural do seu corpo de repor as calorias perdidas, beba primeiro água.

“[Beber] água pode ajudar a prevenir a desidratação e pode ajudar a prevenir o excesso de comida, porque tem de se esforçar mais para satisfazer as necessidades energéticas básicas do seu corpo”,
disse Vernicelli.

E não é preciso ir à casa de banho para beber litros de água.
Em vez disso, ela disse: “pode ser apenas um hábito ter um copo de água de duas em duas horas durante o dia”.

Por exemplo, se normalmente tentar evitar doces depois do jantar, leve consigo uma garrafa de água enquanto
está no trabalho ou a estudar.

2. Exercite os seus pãezinhos

Para além de manter os seus músculos hidratados e devidamente alimentados, a investigação sugere que trabalhar o
seu traseiro melhora o seu metabolismo.

“Isto deve-se à forma como se queima calorias quando se faz exercício”, disse Vernicelli.
“Os seus músculos são altamente activos metabolicamente”.

“Isto significa que requerem uma quantidade significativa de energia, e porque o exercício estimula o seu metabolismo, o seu corpo tem de trabalhar mais para queimar as suas calorias”, continuou ela.
“É por isso que o exercício durante uma hora por dia numa passadeira pode tornar as calorias que come um pouco mais difíceis de digerir”.

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Getty Images

Stosując te wskazówki, stracisz na wadze w krótkim czasie.
Nie tylko konsekwencja maksymalizuje utratę wagi,
ale również dodanie ćwiczeń do mieszanki może pomóc utrzymać
wagę na dłuższą metę.

Dodaj ćwiczenia do swojego życia, aby uzyskać długotrwałą
utratę wagi

“Korzyści z ćwiczeń dla utraty wagi są długoterminowe”, mówi Kelly
Cannon, certyfikowany specjalista fitness i dyrektor generalny InsideTrainers.
“Powinieneś zacząć widzieć, jak zmniejsza się rozmiar talii i możesz stracić nawet funt lub dwa tygodniowo”.

Ale jeśli twoim celem jest utrata wagi na dobre, prawdopodobnie będziesz musiał zmienić swój styl życia.
Oto jak zacząć dodawać ćwiczenia do swojego dnia i trzymać się ich.

Zrób 30-minutowy trening

Jeśli nigdy nie spędziłeś dużo czasu na siłowni lub nie robiłeś
ćwiczeń w przeszłości, regularny 30-minutowy trening może być zastraszający.

“Pomyśl o wykonywaniu ćwiczeń, które czują się naturalnie i nie czują się jak wielka sprawa”,
radzi Cannon. “Jeśli nie jesteś pewien, od czego zacząć, sprawdź swoją lokalną siłownię lub studio jogi, które często są przyjazne dla początkujących”.

Cannon zaleca rozbicie 30-minutowych rutynowych treningów na łatwe do opanowania
kawałki. Pomyśl o sześciu 10-minutowych sesjach treningowych.

“Dobrą zasadą jest rozpoczęcie od poziomu intensywności, który możesz utrzymać przez 20 minut”, mówi.
“Dodaj nowe wyzwanie do każdego treningu i zwiększaj czas, w którym możesz utrzymać intensywność”.

Na przykład, jeśli nie jesteś w formie, zacznij od
tempa, które możesz utrzymać przez 10 minut i dodaj nowe wyzwanie do każdej sesji – jak pompka lub ukończenie burpee – aż osiągniesz 20 minut.
Następnie możesz dodawać nowe wyzwanie co tydzień, aż osiągniesz 30-minutowy trening.

Włączaj ruch do swojego dnia

“Zacznij włączać ruch do swojego dnia”, zaleca Cannon. “Najłatwiejszą rzeczą do zrobienia jest zaplanowanie, kiedy jesz”.

Planując, kiedy jesz, masz większe szanse na zdrowsze odżywianie i uniknięcie
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“Spróbuj zaplanować swoje posiłki wokół pór dnia, w których czujesz się najbardziej aktywny”, dodaje.

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privește setarea alarmei pentru acea oră în fiecare zi, spune dieteticianul înregistrat, nutriționistul și
profesionistul în fitness Erin Palinski. “Atâta timp cât sunteți consecvent, nu trebuie să vă faceți griji cu privire la faptul că sunteți obosit sau că simțiți că nu merită să vă antrenați la acea oră”,
spune Palinski.

Acestea fiind spuse, alege ceva care funcționează pentru tine și nu complica lucrurile, spune dieteticianul înregistrat și fostul profesionist de fitness la nivel
de club Carlye Adler. Cheia, spune ea, este să găsiți ceva
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Rudd Center for Food Policy & Obesity στο Πανεπιστήμιο Yale, “με άλλα λόγια, οι περισσότεροι άνθρωποι που είναι υπέρβαροι ή παχύσαρκοι αγωνίζονται να διατηρήσουν την απώλεια βάρους τους. Αν είστε ένας από αυτούς τους ανθρώπους, νομίζω ότι πρέπει να βρείτε μια ώρα που μπορείτε να ασκείστε με συνέπεια”.

Η Brownell και οι συνεργάτες της σημειώνουν ότι ενώ η μελέτη
δεν αποδεικνύει ότι η άσκηση κατά τη διάρκεια της ημέρας ή της νύχτας είναι πιο
αποτελεσματική στην απώλεια βάρους,
“φαίνεται ότι έχει σημασία για ποιο λόγο ασκείστε – και ότι το να δίνετε προσοχή στο πότε ασκείστε φαίνεται να κάνει τη διαφορά”.

Μάλιστα, η μελέτη διαπίστωσε ότι
όσοι ασκούνταν τη νύχτα κατάφεραν να διατηρήσουν την απώλεια βάρους τους μετά από
ένα χρόνο ακόμη πιο συχνά από όσους ασκούνταν το πρωί.
Οι άνθρωποι που ασκούνταν κατά τη διάρκεια της ημέρας είχαν περισσότερες πιθανότητες να επανακτήσουν το βάρος τους
μέσα σε ένα χρόνο.

Έτσι, αν διαπιστώσετε ότι η συστηματική
άσκηση κατά τη διάρκεια της ημέρας δεν λειτουργεί για εσάς, η Brownell προτείνει να επιμείνετε σε κάποιο είδος δομημένου σχεδίου άσκησης αντ’ αυτού.

“Πολλές έρευνες έχουν δείξει ότι μόλις 30 έως 60 λεπτά δομημένης άσκησης πέντε ημέρες την εβδομάδα είναι αρκετά για να κάψετε πολλές επιπλέον θερμίδες, πράγμα που είναι πραγματικά χρήσιμο για το βάρος σας”, λέει.

Είναι σημαντικό να σημειωθεί, ωστόσο, ότι ενώ μπορείτε να επιτύχετε τους στόχους σας
για απώλεια βάρους καθιερώνοντας ένα δομημένο πρόγραμμα άσκησης κάποιου είδους, πιθανότατα δεν θέλετε να το κάνετε εις βάρος άλλων σημαντικών
τομέων της ζωής σας.

“Όλοι γνωρίζουμε ότι όταν έχουμε πολλά να κάνουμε, συχνά είμαστε πολύ απασχολημένοι για να καθίσουμε και να γυμναστούμε”, λέει η Brownell.

“Η πρότασή μου είναι να διαλέξετε μια ώρα όπου θα είναι πιο πιθανό να γυμναστείτε, αν δεν έχετε πολλές άλλες

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