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Dengan demikian, pemain mana tahu melirik hiasan permainan judi
sistem intelektual bettor ini yang mana master judi itu termasuk bisa saja
mempertimbangkan permainan poker online memang dia punyai kepada cekak sebuah bengkokan.
Penutup Merealisasikan Mempertaruhkan semuanya saat Bermain Poker Online
Ketentuan yang barusan berpeluang kita biasakan bermain tentu saja melayani oponen hidup pejudi.
Dengan begitu, pejudi mungkin saja memboyong credit anda menggunakan sangat mudah.
Dipastikan engkau saja mestinya populer memerlukan laba mendekati dirinya player tersebut.
Togel Online, sejenis permainan judi yang sudah dikenal dari dulu ini sudah
lumayan berkembang pesat didalam masa kini, Banyak orang di mencoba permainan ini dengan maksud bertaruh keberuntungan mereka waktu menebak dan memperkirakan sesuatu untuk hasil bagus keuntungan yang diinginkan.
Sebelum kita bahas semakin dalam, siapa yang tidak menyadari permainan togel?
Permainan gasak menebak angka dengan sudah ada mulai zaman dulu
ini diminati oleh segala baya di berbagai
dunia. Mengapa tidak, alternatif ini sangat mudah akan dimainkan dan ketahui oleh orang pertama dalam
berjudi kendati. Seseorang hanya tentunya untuk menebak
alternatif angka yang akan resultnya nanti nya.
Apabila tebakan yang anda pasangkan itu jeli, maka ada
jp besar yang menunggu anda.
Ada beberapa jenis taruhan juga yang dapat petaruh
mainkan seperti memilih angka 4 angka-angka, 3 digit, dua
digit dan masih banyak lagi. Hadiah jika menebak 4d angka-angka secara tepat lalu
sangat besar sesuai dengan kesusahan dan keberuntungan guna sangat besar untuk menggapainya.
Maka dari itu pengambilan pertimbangan serta perhitungan di tepat
sangat yang perlukan dalam permainan hal ini.
Ratusan patokan seseorang buat bermain permainan online
seperti ada dengan percaya akan makna mimpi yang anda alami, perasaan telah sesuatu serta bisikan hati yang mereka rasa.
Ini merupakan tahap yang tidak ada salahnya guna dipercaya, karena tentu saja
sudah terbukti banyak orang yang akan mencapai kemenangan dengan cara yang begini.
Saat nya togel hal ini merupakan permainan dengan sudah sangat semakin besar saat ini,
mengapa tak, saat ini sangat mudah sebagai mencari layanan di
melayani pemasangan angka togel iyang ingin kalian mainkan di bandar togel terpercaya dan ini pasti di namakan Togel Online.
Togel Online ini pastinya sangat menguntungkan daripada togel biasa
akan ke anda mainkan didalam suatu tempat, Togel Online
menawarkan potongan harga serta biasa di sebut diskon di lebih pasangan anda.
Bonus akan ke ditawarkan dalam Togel Online juga terbilang menarik dan tentunya usahakan jangan merugikan bila diambil,
justru ini cukup mengutungkan anda memang serius dalam betting permainan Togel Online diatas.
Selain itu ada juga berbagai macam jenis pasangan yang dapat anda mainkan serupa pasangan diskon ingin pasangan full.
Seputar pasangan full? Betting full merupakan jenis pasangan yang saat anda tidak
hasil positif diskon dalam perjudian tersebut,
tetapi hadiah kemenangan sangat besar melebihi prediksi
anda. Hadiah di ditawarkan permainan hal tersebut
3x lebih besar daripada pasangan diskon, kemudian bila anda menyiapkan perasaan yang cantik akan suatu nominal
pasangan anda, pejudi bisa coba dalam permainan jenis pasangan utuh ini karena bersungguh-sungguh akan sangat
menggiurkan.
Ada beragam pasaran yang dapat dibuka tergantung dari
tempat buka dan kunci serta keluar data akhir atau hasil diantara pasaran tersebut, juga
dibawah ini kami akan berikan beberapa sarana yang terkenal di kalangan para
pemain Togel Online.
BEBERAPA PASARAN YANG SEMESTINYA DIKENAL PARA PEMAIN Togel Online
sebuah. Pasaran Togel Singapore (SGP Pools)
Ini merupakan suatu pasaran yang marak terkenal dan tertinggi di dunia,
semua kamu Togel Online atau tanah ( sebutan kepada orang
yang berjudi dan memasang sampai orang lain yang pasang taruhan di pasaran Togel Online ).
Jam buka tentu tutup pasaran hal ini sangat fleksibel selanjutnya cocok bagi teman-teman yang memiliki waktu luang ketika sore hari
kepada memantengi atau menodong hasil yang akan sah oleh dari pasaran hal ini.
Pasti pasaran ini sempat buka pasaran yakni sekitar jam enam sore atau mau dikatakan beberapa begitu
setelah keluar pengeluaran keluaran.
2. Pasaran Togel Hongkong (HK Pools)
Merupakan merupakan pasaran yang mahal, mungkin setara karena pasaran singapore online pasaran yang sempat keluaran yang paling tepat dan matang
ini dapat terbilang sangat cocok sedangkan anda yang
mau beraktifitas seharian didalam siang hari dan juga istirahat di malam hari,
waktu pasaran ini sangat aman bagi anda di ingin menunggu data sebelum beranjak tidur dan mimpi teratur, jam keluaran pasaran resmi ini yaitu pas jam 11 malam
atau 23. 00 Waktu Indonesia Barat, jika hasil judi yang
anda mainkan tepat tentu kalian akan sangat senang pasti bermimpi indah beserta semangat untuk memainkan aktifitas di keesokan harinya.
3. Pasaran Togel Jakarta Pools
Sebagai orang tanah air, tentu anda harus mengadu pasaran dari tanah air ini, pasaran perihal
ini terbilang cukup bagus karena memiliki live draw atau keluaran hasil secara
langsung sehingga dapat anda saksikan sewaktu youtube pribadi petaruh,
sehingga anda merupakan pemain memiliki keyakinan dan kepuasan agar melihat suatu keluaran yang keluar dan mendapatkannya.
Pasaran jakarta terdapat keluaran yaitu akurat jam 12 malam atau pergantian masa.
Kami sarankan sekurang-kurangnya anda mencoba satu
dua kali pasaran ini bagi mendapatkan sensasi fakta angka secara langsung untuk tentunya sangat meruncingkan dan mendebarkan.
Akhir Kata
Mungkin tersebut beberapa pasaran sehingga dapat kami sebutkan, guna selebihnya mungkin bettor dapat cek atas bacaan kami
untuk selanjutnya. Lebih kurang nya kami ucapkan harap maaf dan terima
kasih banyak, semoga dapat membantu mereka dalam mencoba memasang permainan Togel Online &
Werfen wir also einen Blick auf die wissenschaftlichen Beweise, die
diesen von der Körperuhr inspirierten Tipp untermauern.
Wenn Sie jeden Tag zur gleichen Zeit Sport treiben,
können Sie gesündere Lebensmittel wählen
Forscher untersuchten die Auswirkungen von Sport am frühen Morgen im Vergleich zu später
am Tag, während die Teilnehmer eine Diät zur Gewichtsreduzierung durchführten.
Sie testeten dieses Konzept an zwei Gruppen: Eine Gruppe trainierte 30 Minuten lang um 5 Uhr morgens, während die andere Gruppe 30 Minuten lang mittags trainierte.
Im Vergleich zu der Gruppe, die gleich morgens trainierte, aßen die Teilnehmer, die später am
Tag trainierten, mehr und trieben weniger Sport. Außerdem hatten sie Schwierigkeiten, sich an einen selbst entwickelten Plan zu halten.
“Der positive Effekt des morgendlichen Trainings auf die Gewichtsabnahme wurde durch die Energieaufnahme am Tag eingeschränkt, was zu einem geringeren Gewichtsverlust als erwartet führte”,
schreiben die Forscher in der Zeitschrift Obesity.
“Jeden Tag zur gleichen Zeit Sport zu treiben, könnte sich als vorteilhaft erweisen, um eine positive Energiebilanz und einen gesunden Lebensstil zu fördern”, fügen sie hinzu.
Aber jetzt kommt der Knackpunkt: Die Forscher fanden auch heraus, dass
Bewegung zu einem späteren Zeitpunkt am Tag vor einer Gewichtszunahme schützt.
Genauer gesagt, wenn man zu einer bestimmten Tageszeit Sport treibt, nimmt man mit geringerer
Wahrscheinlichkeit ein Pfund zu.
Eine gute Zeit für Sport?
Die Studie untersuchte zwei Gruppen von Teilnehmern, die etwa einen Monat lang eine
Diät zur Gewichtsreduzierung durchführten.
Gruppe A trainierte 30 Minuten lang um 5 Uhr
morgens auf einem stationären Fahrrad. Gruppe B trainierte
30 Minuten lang mittags.
Etwa eine Woche nach dem Training wurde mit einem speziellen Monitor gemessen, wie viel Zeit
die Teilnehmer sitzend verbrachten, während sie aßen.
Die Teilnehmer trainierten während der gesamten Dauer der Studie jeden Tag
zur gleichen Zeit, und es gab keinen Unterschied in der Zeit, die sie in dieser Woche sitzend verbrachten.
Die Forscher stellten jedoch fest, dass die Teilnehmer, die morgens trainierten,
sich seltener setzten, während sie längere Zeit aßen, als diejenigen,
die mittags trainierten.
“Die signifikant niedrigere tägliche Energieaufnahme der 5-Uhr-Gruppe im Vergleich zur Mittagsgruppe wird wahrscheinlich durch die Tatsache beeinflusst, dass sie am Morgen trainierten”, schreiben die
Autoren.
“Dies könnte erklären, warum die 5-Uhr-Gruppe trotz des gleichen täglichen Gesamtenergieverbrauchs im Durchschnitt mehr Gewicht verlor”, fügen sie hinzu.
“U cvičení je důležité, aby bylo důsledné,” říká výživová poradkyně Keri
Glassmanová, RD. Doporučuje naplánovat si cvičení na určitou denní
dobu a každý den se jí držet, protože je pravděpodobnější, že budete dodržovat fitness plán, pokud nebude záviset na
vnějších faktorech. Můžete si například nastavit budík na pátou hodinu ranní a cvičit
každý den 50 minut; můžete si naplánovat cvičení během dne v různých částech domu nebo v době oběda s kolegy.
Stanovení konkrétního času pro cvičení také pomáhá
omezit rozptýlení související s prací
a psychické překážky, které vám brání dostat se do posilovny – opakovaně
se ve studii zveřejněné v lednu 2019 v časopise Acta Psychologica zjistilo, že když si pro nějaký úkol stanovíte určený čas, je
pravděpodobnější, že ho dokončíte.
Když si plánujete trénink, vyberte si snadno dostupné a pohodlné místo a zvolte si
čas, který vám nejlépe vyhovuje. Glassman doporučuje ranní cvičení, pokud jste od přírody ranní ptáče,
a polední cvičení, pokud se vám nechce cvičit před obědem.
Pokud vašemu rozvrhu nejlépe vyhovuje cvičení v noci, je to
také v pořádku.
Pokud potřebujete udělat zásadní změny ve svém rozvrhu, změňte čas cvičení
tak, jak vám to život dovolí. Například pokud budete učit ve třídě nebo pracovat přesčas, je lepší cvičit ráno – abyste se odpoledne necítili ospalí a pomalejší.
Potraviny, které vám pomohou zhubnout
Pokud se chystáte vydat na cestu hubnutí, velkou roli ve vašem úspěchu budou hrát potraviny, které budete jíst.
V našem článku Tipy, jak se stravovat při hubnutí, jsme totiž rozebrali, které potraviny
obsahují nejvíce kalorií, kterých byste
měli jíst více a které vaše hubnutí zpomalí.
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.”
Výběr potravin, které odpovídají této mantře, neznamená,
že se budete ochuzovat nebo se reduslim dr maxžet nízkokalorických variant.
Znamená to chytře si vybírat jídla, která vám dodají živiny, aniž byste
κατατάχθηκαν στην πρωινή ομάδα γυμνάζονταν στις 10 π.μ., ενώ οι συμμετέχοντες στην
απογευματινή ομάδα γυμνάζονταν στις
6 μ.μ. Τα άτομα που κατατάχθηκαν στην ομάδα ελέγχου απλώς δεν πήγαν στο
γυμναστήριο – αλλά, αντίθετα, τους
ζητήθηκε να παρακολουθήσουν ένα βίντεο με το πρόγραμμα άσκησης σε μια φορητή συσκευή.
Οι ερευνητές διαπίστωσαν ότι τόσο οι ομάδες
που γυμνάζονταν το πρωί όσο και οι ομάδες
που γυμνάζονταν το βράδυ έχασαν παρόμοια ποσά βάρους κατά τη
διάρκεια της δοκιμής, αλλά
μετά τις οκτώ εβδομάδες της δοκιμής, η ομάδα που γυμνάζονταν το βράδυ είχε επανακτήσει περισσότερο βάρος από εκείνους που γυμνάζονταν το πρωί.
Το εύρημα αυτό φάνηκε να βασίζεται σε βιολογικό και όχι σε συμπεριφορικό λόγο – δηλαδή το σώμα σας δεν γνωρίζει τι ώρα της ημέρας πηγαίνετε στο
γυμναστήριο.
Οι ερευνητές υπέθεσαν ότι αυτό θα μπορούσε να οφείλεται στο γεγονός ότι ο μεταβολισμός σας επιβραδύνεται το βράδυ και η
βραδινή άσκηση βοηθά να κάψετε επιπλέον θερμίδες αργότερα μέσα στη νύχτα.
Ένα είναι σίγουρο: Αν θέλετε
να κάψετε περισσότερες θερμίδες,
γυμναστείτε το πρωί. Με αυτόν τον τρόπο,
θα είστε σε φόρμα και προετοιμασμένοι για να πάτε στο γυμναστήριο όταν χρειαστεί να
κάνετε την προπόνησή σας.
Όχι άλλα γλυκά (όλη μέρα)
“Αυτό που οι περισσότεροι άνθρωποι πιστεύουν ότι είναι η τέλεια δίαιτα απώλειας βάρους [δεν είναι] καθόλου ρεαλιστικό”.
Με τον σημερινό πολυάσχολο τρόπο ζωής,
είναι δύσκολο να φανταστεί κανείς ότι η διατροφή για την απώλεια βάρους μπορεί να είναι μια 24ωρη δουλειά, αλλά είναι σημαντικό να ξεκινάτε τη μέρα σωστά
το πρωί με ένα πλούσιο πρωινό, λένε ερευνητές σε μια
μελέτη που δημοσιεύθηκε τον Απρίλιο του 2018
στο περιοδικό Appetite.
Οι ερευνητές υποστήριξαν ότι
επειδή οι άνθρωποι τείνουν να τρώνε γύρω στις 9 π.μ., το να ξεκινήσουν τη μέρα τους με ένα
καλό πρωινό είναι ζωτικής σημασίας για να μην έχουν μια κραιπάλη ζάχαρης αργότερα μέσα στην ημέρα, η οποία θα
μπορούσε να οδηγήσει σε πρόσθετες
λιγούρες.
Διαπίστωσαν ότι αυτή η απλή αλλαγή στη διατροφή (σε αντίθεση με
μια δίαιτα που περιορίζει μόνο μια συγκεκριμένη χρονική περίοδο) μπορεί να βοηθήσει τους ανθρώπους
να χάσουν βάρος περισσότερο απ’ ό,τι
θα έχαναν τρώγοντας όλη μέρα.
Το συμπέρασμα: Μπορεί να νομίζουμε ότι δεν μπορούμε απλά να παραλείψουμε το επιδόρπιο, αλλά το κλειδί για την απώλεια βάρους
δεν είναι μόνο να “τρώμε λιγότερο”
αλλά και να “τρώμε ισορροπημένα γεύματα”.
Και όλα αυτά έχουν να κάνουν με το να ξεκινάμε τη μέρα μας
Lo studio condotto su quasi 500 adulti sovrappeso e obesi che
avevano partecipato a un programma di perdita di peso di 12 settimane
ha rilevato che coloro che si esercitavano nel giorno più costante della settimana mantenevano o perdevano più peso rispetto a coloro che si esercitavano in giorni meno costanti della settimana.
Le differenze nella perdita di peso erano simili per uomini e donne,
il che suggerisce che l’esercizio fisico in qualsiasi momento
della giornata può funzionare.
“Se ci si esercita con costanza in un giorno della settimana, ma non in un altro, le probabilità di mantenere la perdita di peso saranno migliori”, ha
detto l’autore senior dello studio David Allos,
PhD, professore associato di nutrizione alla Washington University
School of Medicine di St. “Il semplice movimento più frequente non è altrettanto vantaggioso, e nemmeno l’esercizio in giorni diversi della settimana”.
Infatti, in un altro studio pubblicato nel novembre 2018 su JAMA Internal Medicine, Allos
ha scoperto che l’esercizio fisico costante aiutava le persone a mantenere la
loro perdita di peso, con maggiori benefici da questo modello osservati in coloro che avevano perso peso attraverso la sola dieta.
“Nel nostro studio, il fatto che i partecipanti facessero esercizio in un solo giorno della settimana o in giorni diversi non sembrava avere importanza”, afferma Allos.
“Ma tra coloro che sono riusciti a mantenere la perdita di peso, quelli che si sono esercitati nello stesso giorno della settimana hanno fatto sempre meglio”.
Gli esperti affermano che la perdita di peso è un atto di equilibrio, qualcosa che si
deve fare con costanza per mantenere i risultati.
“C’è sempre un po’ di margine perché non abbiamo il controllo al 100%”, dice Gene Baur, PhD, direttore senior dei programmi
clinici e di ricerca dell’American Institute for
Cancer Research.
Ma fare esercizio fisico a intervalli regolari è un modo per ottenere i
massimi benefici in termini di perdita di peso.
“Siamo abbastanza sicuri che più attività si fa, meglio è”, afferma Nathan Pendergrast,
PhD, professore di scienze dell’esercizio
all’Università del New Mexico. “Ci sono alcune prove del fatto che prima si fa attività fisica, meglio è. Ma anche se ci si allena 20 minuti invece di 30, non ha importanza”.
Alcuni potrebbero essere sorpresi di sapere che un’ora di esercizio fisico da moderato a
vigoroso alla settimana è sufficiente per ottenere
i massimi benefici. Infatti, in una revisione pubblicata nel novembre 2019
sulla rivista World Review of Nutrition and Dietetics, i ricercatori
hanno scoperto che le persone che hanno aumentato l’esercizio
fisico a più di 60 minuti alla settimana hanno visto
Care sunt rezultatele? După ce au urmat o dietă frugală (studiul se concentrează în primul rând pe partea frugală), participanții la studiu care au urmat dieta
după un program regulat au pierdut în medie mai mult în greutate
– iar persoanele care au făcut exerciții fizice au avut o motivație mai mare de a continua dieta pe tot parcursul studiului.
Asta este frumos, dar nu vă va face obiectivele de pierdere în greutate mai ușoare.
Fie că doriți să slăbiți sau să vă puneți în formă, iată
câteva dintre cele mai bune modalități de a începe să pierdeți în greutate.
Începeți cu un plan de masă
“Oamenii care slăbesc au tendința de a pune la punct un plan de masă care să le permită să-și schimbe obiceiurile”, spune dieteticianul
înregistrat Barb Manolakas. Puteți face acest lucru gătindu-vă singur sau apelând la ajutorul unui bucătar personal, spune dieteticianul
autorizat Angela Joyner-Lawrence, purtător de cuvânt al Academiei de Nutriție și Dietetică.
Site-uri precum MealHub și Just Eat oferă planuri de masă de la bucătari și nutriționiști verificați profesional.
Deși nu veți obține măsurători exacte pentru alimentele pe care le consumați, aceste servicii oferă un cadru pentru mesele zilnice și
vă pot ajuta să țineți evidența a ceea ce mâncați.
“Este un instrument de automonitorizare”, spune Joyner-Lawrence.
“Dacă urmărești ceea ce mănânci, vei putea identifica tiparele a ceea ce îi place sau nu corpului tău.”
Dacă aveți puțin timp și nu doriți să mergeți pe ruta planificării meselor,
Joyner-Lawrence spune că există o altă opțiune: Gândiți-vă în afara cutiei.
“Dacă doriți să încercați o masă mai ușoară, schimbați opțiunile cu porțiuni controlate cu porții de legume și fructe”, spune ea.
“Tot te va ajuta să monitorizezi caloriile și nutrienții, dar îți va fi mult mai ușor să integrezi acest lucru în viața ta.”
Încercați să dormiți între 6 și 8 ore de somn în fiecare noapte
Deși am mai spus-o și înainte, este important să subliniem – din nou – că
“există un timp și un loc pentru toate”.
Majoritatea oamenilor au nevoie de 7 până la 9 ore de
somn, în majoritatea nopților din săptămână. Dar asta nu
înseamnă că trebuie să trageți un pui de somn constant între
Nazywa się to rytmem okołodobowym i jest to po prostu proces,
który pozwala naszemu organizmowi utrzymać nieco regularny cykl sen-budzenie, nawet jeśli jest on często
zakłócany przez jet lag lub pracę zmianową.
Według badań opublikowanych w styczniu w czasopiśmie Endocrinology,
Twoje ciało naturalnie doświadcza zaburzeń rytmu okołodobowego, gdy jesz lekkie śniadanie i jesteś
narażony na jasne światło we wczesnych godzinach
porannych.
W badaniu nie stwierdzono podobnego efektu, gdy uczestnicy jedli pierwszy posiłek dnia przy umiarkowanym
natężeniu światła i jedli przekąskę godzinę przed
snem. Wystąpił jednak efekt, gdy badacze poprosili uczestników o przesunięcie ich harmonogramu, aby
zrobić jedną z tych trzech rzeczy około godziny 23:
uczestnicy musieli jeść tylko lekki posiłek, tylko posiłek, któremu towarzyszyła przekąska lub tylko posiłek, któremu nie towarzyszyła żadna przekąska.
Ciało inaczej regulowało wagę w zależności od tego, czy w nocy jesz lekkie czy ciężkie
jedzenie.
Jeden z autorów badania, Avi Reifman, M.D., dyrektor Center for
Biological Rhythms w National Institutes of Health, powiedział, że
to ma sens.
“Jesteśmy stworzeniami okołodobowymi, więc nasze przyjmowanie pokarmu, metabolizm, sen i inne procesy są kontrolowane przez nasze zegary okołodobowe” – mówi Reifman. “Przesunięcie rytmów okołodobowych stawia nas poza synchronizacją, co odczuwamy”.
Reifman wyjaśnia, że lekki posiłek zjedzony około godziny 23.00
uruchamia odpowiedź okołodobową, która podnosi poziom
leptyny i sprawia, że czujesz się senny (część tego, co sprawia, że czujemy się senni,
jest również tym, co sprawia, że jesteśmy głodni).
To powoduje, że Twój metabolizm spada i trudniej jest Ci schudnąć.
Jeśli zjesz obfity posiłek około godziny 23.00, nastąpi odwrotna sytuacja:
Działanie leptyny i wywołującego sen hormonu melatoniny rozprasza się, a Twój metabolizm przyspiesza, aby przygotować Cię do snu.
Rezultat? Nie czujesz się tak samo senny.
“Uważamy, że system regulacji wagi u ludzi jest bardziej wrażliwy na czas posiłków” – powiedział Reifman.
Reifman zaleca spożywanie obfitego lunchu około godziny 13.00, 14.00 lub 15.00 i lżejszego posiłku, takiego jak sałatka lub zupa, około godziny 17.00.
Dodaje, że każdy może jeść o dowolnej porze dnia, ale uważa,
że “niejedzenie lub słabe jedzenie rano, co jest powszechne w USA, ma wpływ na stan zdrowia”.
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Potraviny, které vám pomohou zhubnout
Pokud se chystáte vydat na cestu hubnutí, velkou roli ve vašem úspěchu budou hrát potraviny, které budete jíst.
V našem článku Tipy, jak se stravovat při hubnutí, jsme totiž rozebrali, které potraviny
obsahují nejvíce kalorií, kterých byste
měli jíst více a které vaše hubnutí zpomalí.
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.”
Výběr potravin, které odpovídají této mantře, neznamená,
že se budete ochuzovat nebo se reduslim dr maxžet nízkokalorických variant.
Znamená to chytře si vybírat jídla, která vám dodají živiny, aniž byste
pociťovali hlad po celý den.
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Για δύο εβδομάδες, οι συμμετέχοντες που τυχαία
κατατάχθηκαν στην πρωινή ομάδα γυμνάζονταν στις 10 π.μ., ενώ οι συμμετέχοντες στην
απογευματινή ομάδα γυμνάζονταν στις
6 μ.μ. Τα άτομα που κατατάχθηκαν στην ομάδα ελέγχου απλώς δεν πήγαν στο
γυμναστήριο – αλλά, αντίθετα, τους
ζητήθηκε να παρακολουθήσουν ένα βίντεο με το πρόγραμμα άσκησης σε μια φορητή συσκευή.
Οι ερευνητές διαπίστωσαν ότι τόσο οι ομάδες
που γυμνάζονταν το πρωί όσο και οι ομάδες
που γυμνάζονταν το βράδυ έχασαν παρόμοια ποσά βάρους κατά τη
διάρκεια της δοκιμής, αλλά
μετά τις οκτώ εβδομάδες της δοκιμής, η ομάδα που γυμνάζονταν το βράδυ είχε επανακτήσει περισσότερο βάρος από εκείνους που γυμνάζονταν το πρωί.
Το εύρημα αυτό φάνηκε να βασίζεται σε βιολογικό και όχι σε συμπεριφορικό λόγο – δηλαδή το σώμα σας δεν γνωρίζει τι ώρα της ημέρας πηγαίνετε στο
γυμναστήριο.
Οι ερευνητές υπέθεσαν ότι αυτό θα μπορούσε να οφείλεται στο γεγονός ότι ο μεταβολισμός σας επιβραδύνεται το βράδυ και η
βραδινή άσκηση βοηθά να κάψετε επιπλέον θερμίδες αργότερα μέσα στη νύχτα.
Ένα είναι σίγουρο: Αν θέλετε
να κάψετε περισσότερες θερμίδες,
γυμναστείτε το πρωί. Με αυτόν τον τρόπο,
θα είστε σε φόρμα και προετοιμασμένοι για να πάτε στο γυμναστήριο όταν χρειαστεί να
κάνετε την προπόνησή σας.
Όχι άλλα γλυκά (όλη μέρα)
“Αυτό που οι περισσότεροι άνθρωποι πιστεύουν ότι είναι η τέλεια δίαιτα απώλειας βάρους [δεν είναι] καθόλου ρεαλιστικό”.
Με τον σημερινό πολυάσχολο τρόπο ζωής,
είναι δύσκολο να φανταστεί κανείς ότι η διατροφή για την απώλεια βάρους μπορεί να είναι μια 24ωρη δουλειά, αλλά είναι σημαντικό να ξεκινάτε τη μέρα σωστά
το πρωί με ένα πλούσιο πρωινό, λένε ερευνητές σε μια
μελέτη που δημοσιεύθηκε τον Απρίλιο του 2018
στο περιοδικό Appetite.
Οι ερευνητές υποστήριξαν ότι
επειδή οι άνθρωποι τείνουν να τρώνε γύρω στις 9 π.μ., το να ξεκινήσουν τη μέρα τους με ένα
καλό πρωινό είναι ζωτικής σημασίας για να μην έχουν μια κραιπάλη ζάχαρης αργότερα μέσα στην ημέρα, η οποία θα
μπορούσε να οδηγήσει σε πρόσθετες
λιγούρες.
Διαπίστωσαν ότι αυτή η απλή αλλαγή στη διατροφή (σε αντίθεση με
μια δίαιτα που περιορίζει μόνο μια συγκεκριμένη χρονική περίοδο) μπορεί να βοηθήσει τους ανθρώπους
να χάσουν βάρος περισσότερο απ’ ό,τι
θα έχαναν τρώγοντας όλη μέρα.
Το συμπέρασμα: Μπορεί να νομίζουμε ότι δεν μπορούμε απλά να παραλείψουμε το επιδόρπιο, αλλά το κλειδί για την απώλεια βάρους
δεν είναι μόνο να “τρώμε λιγότερο”
αλλά και να “τρώμε ισορροπημένα γεύματα”.
Και όλα αυτά έχουν να κάνουν με το να ξεκινάμε τη μέρα μας
με ένα υγιεινό πρωινό.
Όχι άλλα σνακ (εκτός αν προσπαθείτε
να χάσετε βάρος)
“Πολλοί άνθρωποι έχουν ένα
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Lo studio condotto su quasi 500 adulti sovrappeso e obesi che
avevano partecipato a un programma di perdita di peso di 12 settimane
ha rilevato che coloro che si esercitavano nel giorno più costante della settimana mantenevano o perdevano più peso rispetto a coloro che si esercitavano in giorni meno costanti della settimana.
Le differenze nella perdita di peso erano simili per uomini e donne,
il che suggerisce che l’esercizio fisico in qualsiasi momento
della giornata può funzionare.
“Se ci si esercita con costanza in un giorno della settimana, ma non in un altro, le probabilità di mantenere la perdita di peso saranno migliori”, ha
detto l’autore senior dello studio David Allos,
PhD, professore associato di nutrizione alla Washington University
School of Medicine di St. “Il semplice movimento più frequente non è altrettanto vantaggioso, e nemmeno l’esercizio in giorni diversi della settimana”.
Infatti, in un altro studio pubblicato nel novembre 2018 su JAMA Internal Medicine, Allos
ha scoperto che l’esercizio fisico costante aiutava le persone a mantenere la
loro perdita di peso, con maggiori benefici da questo modello osservati in coloro che avevano perso peso attraverso la sola dieta.
“Nel nostro studio, il fatto che i partecipanti facessero esercizio in un solo giorno della settimana o in giorni diversi non sembrava avere importanza”, afferma Allos.
“Ma tra coloro che sono riusciti a mantenere la perdita di peso, quelli che si sono esercitati nello stesso giorno della settimana hanno fatto sempre meglio”.
Gli esperti affermano che la perdita di peso è un atto di equilibrio, qualcosa che si
deve fare con costanza per mantenere i risultati.
“C’è sempre un po’ di margine perché non abbiamo il controllo al 100%”, dice Gene Baur, PhD, direttore senior dei programmi
clinici e di ricerca dell’American Institute for
Cancer Research.
Ma fare esercizio fisico a intervalli regolari è un modo per ottenere i
massimi benefici in termini di perdita di peso.
“Siamo abbastanza sicuri che più attività si fa, meglio è”, afferma Nathan Pendergrast,
PhD, professore di scienze dell’esercizio
all’Università del New Mexico. “Ci sono alcune prove del fatto che prima si fa attività fisica, meglio è. Ma anche se ci si allena 20 minuti invece di 30, non ha importanza”.
Alcuni potrebbero essere sorpresi di sapere che un’ora di esercizio fisico da moderato a
vigoroso alla settimana è sufficiente per ottenere
i massimi benefici. Infatti, in una revisione pubblicata nel novembre 2019
sulla rivista World Review of Nutrition and Dietetics, i ricercatori
hanno scoperto che le persone che hanno aumentato l’esercizio
fisico a più di 60 minuti alla settimana hanno visto
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Care sunt rezultatele? După ce au urmat o dietă frugală (studiul se concentrează în primul rând pe partea frugală), participanții la studiu care au urmat dieta
după un program regulat au pierdut în medie mai mult în greutate
– iar persoanele care au făcut exerciții fizice au avut o motivație mai mare de a continua dieta pe tot parcursul studiului.
Asta este frumos, dar nu vă va face obiectivele de pierdere în greutate mai ușoare.
Fie că doriți să slăbiți sau să vă puneți în formă, iată
câteva dintre cele mai bune modalități de a începe să pierdeți în greutate.
Începeți cu un plan de masă
“Oamenii care slăbesc au tendința de a pune la punct un plan de masă care să le permită să-și schimbe obiceiurile”, spune dieteticianul
înregistrat Barb Manolakas. Puteți face acest lucru gătindu-vă singur sau apelând la ajutorul unui bucătar personal, spune dieteticianul
autorizat Angela Joyner-Lawrence, purtător de cuvânt al Academiei de Nutriție și Dietetică.
Site-uri precum MealHub și Just Eat oferă planuri de masă de la bucătari și nutriționiști verificați profesional.
Deși nu veți obține măsurători exacte pentru alimentele pe care le consumați, aceste servicii oferă un cadru pentru mesele zilnice și
vă pot ajuta să țineți evidența a ceea ce mâncați.
“Este un instrument de automonitorizare”, spune Joyner-Lawrence.
“Dacă urmărești ceea ce mănânci, vei putea identifica tiparele a ceea ce îi place sau nu corpului tău.”
Dacă aveți puțin timp și nu doriți să mergeți pe ruta planificării meselor,
Joyner-Lawrence spune că există o altă opțiune: Gândiți-vă în afara cutiei.
“Dacă doriți să încercați o masă mai ușoară, schimbați opțiunile cu porțiuni controlate cu porții de legume și fructe”, spune ea.
“Tot te va ajuta să monitorizezi caloriile și nutrienții, dar îți va fi mult mai ușor să integrezi acest lucru în viața ta.”
Încercați să dormiți între 6 și 8 ore de somn în fiecare noapte
Deși am mai spus-o și înainte, este important să subliniem – din nou – că
“există un timp și un loc pentru toate”.
Majoritatea oamenilor au nevoie de 7 până la 9 ore de
somn, în majoritatea nopților din săptămână. Dar asta nu
înseamnă că trebuie să trageți un pui de somn constant între
mese,
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Nazywa się to rytmem okołodobowym i jest to po prostu proces,
który pozwala naszemu organizmowi utrzymać nieco regularny cykl sen-budzenie, nawet jeśli jest on często
zakłócany przez jet lag lub pracę zmianową.
Według badań opublikowanych w styczniu w czasopiśmie Endocrinology,
Twoje ciało naturalnie doświadcza zaburzeń rytmu okołodobowego, gdy jesz lekkie śniadanie i jesteś
narażony na jasne światło we wczesnych godzinach
porannych.
W badaniu nie stwierdzono podobnego efektu, gdy uczestnicy jedli pierwszy posiłek dnia przy umiarkowanym
natężeniu światła i jedli przekąskę godzinę przed
snem. Wystąpił jednak efekt, gdy badacze poprosili uczestników o przesunięcie ich harmonogramu, aby
zrobić jedną z tych trzech rzeczy około godziny 23:
uczestnicy musieli jeść tylko lekki posiłek, tylko posiłek, któremu towarzyszyła przekąska lub tylko posiłek, któremu nie towarzyszyła żadna przekąska.
Ciało inaczej regulowało wagę w zależności od tego, czy w nocy jesz lekkie czy ciężkie
jedzenie.
Jeden z autorów badania, Avi Reifman, M.D., dyrektor Center for
Biological Rhythms w National Institutes of Health, powiedział, że
to ma sens.
“Jesteśmy stworzeniami okołodobowymi, więc nasze przyjmowanie pokarmu, metabolizm, sen i inne procesy są kontrolowane przez nasze zegary okołodobowe” – mówi Reifman. “Przesunięcie rytmów okołodobowych stawia nas poza synchronizacją, co odczuwamy”.
Reifman wyjaśnia, że lekki posiłek zjedzony około godziny 23.00
uruchamia odpowiedź okołodobową, która podnosi poziom
leptyny i sprawia, że czujesz się senny (część tego, co sprawia, że czujemy się senni,
jest również tym, co sprawia, że jesteśmy głodni).
To powoduje, że Twój metabolizm spada i trudniej jest Ci schudnąć.
Jeśli zjesz obfity posiłek około godziny 23.00, nastąpi odwrotna sytuacja:
Działanie leptyny i wywołującego sen hormonu melatoniny rozprasza się, a Twój metabolizm przyspiesza, aby przygotować Cię do snu.
Rezultat? Nie czujesz się tak samo senny.
“Uważamy, że system regulacji wagi u ludzi jest bardziej wrażliwy na czas posiłków” – powiedział Reifman.
Reifman zaleca spożywanie obfitego lunchu około godziny 13.00, 14.00 lub 15.00 i lżejszego posiłku, takiego jak sałatka lub zupa, około godziny 17.00.
Dodaje, że każdy może jeść o dowolnej porze dnia, ale uważa,
że “niejedzenie lub słabe jedzenie rano, co jest powszechne w USA, ma wpływ na stan zdrowia”.
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Segundo os especialistas, a melhor altura para fazer exercício físico é
antes de comer, para estabilizar o açúcar no sangue, metabolismo e hormonas, uma vez que estas
podem ter impacto nas suas hormonas da fome e nos
padrões alimentares mais tarde. Um estudo publicado em 2018 no The Journal of Clinical
Endocrinology and Metabolism descobriu que as mulheres que faziam exercício de manhã tinham um risco mais baixo de
fome pós-refeição mais tarde no dia em comparação com as mulheres que faziam exercício noutras alturas.
As mulheres que eram moderadamente activas, independentemente do tempo,
também tinham um risco mais baixo de fome à noite em comparação com o grupo inactivo.
Escolher a altura certa do dia para o exercício pode também ajudá-lo a exercitar-se numa altura que seja conveniente.
Algumas formas fáceis de perder peso ou manter o seu peso actual incluem fazer exercícios durante o almoço
ou depois do trabalho, saltar entre refeições ligeiras e optar por lanches que não descarrilem o seu exercício físico.
Para garantir que se mantém consistente com o seu plano de fitness,
é melhor fazer exercício todos os dias no mesmo local em vez de saltar de lugar em lugar.
Estas formas são fáceis e eficazes se quiser perder peso, e são também boas
para a sua saúde e para melhorar a sua qualidade de vida em geral.
7 Rotinas de Exercício Fantásticas para Acender o
Seu Metabolismo
7 Rotinas de Exercício Fantásticas para Acender o Seu Metabolismo
1. Explorar uma nova actividade, de cada vez
Descobrirá que não terá de fazer a mesma coisa para alcançar os mesmos resultados.
Quer esteja a tentar alcançar uma melhor postura ou a perder peso, não tem de se tornar um especialista
em algo para ver resultados. Se gosta de uma actividade, faça
mais e não se preocupe tanto com o que não está a fazer.
O segredo é encontrar o que funciona para si e agarrar-se a ele!
2. Tente variar o tipo de exercício que faz
À medida que se mexe, vai sentir muitos músculos diferentes a trabalhar.
Cada exercício produz um efeito diferente, por isso passar
de um exercício para outro irá ajudá-lo a obter um
melhor treino num período de tempo mais curto. Tente escolher dois ou três novos exercícios e experimente-os
a todos. Por exemplo, pode ir nadar um dia, fazer yoga ou ter aulas de Zumba noutro,
e depois escolher algo que goste de atirar para a sua rotina física.
3. Faça os seus exercícios de manhã em vez de antes de
se deitar
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