Non si tratta di una dieta di moda, come dimostra il numero di celebrità che hanno già aderito al programma.
E non si tratta di un programma dietetico da abbandonare durante le vacanze: è un cambiamento salutare che si può incorporare nella propria
routine settimanale.
Ma, a differenza di alcune diete di massa di cui
avrete sentito parlare, l’obiettivo della dieta 5:2 è quello
di permettere reduslim quante compresse al giorno vostro
corpo di resettarsi. Il corpo (e la mente) traggono beneficio da una pausa dagli alimenti zuccherati,
dai carboidrati trasformati e dai grassi raffinati.
Inoltre, diversi studi hanno dimostrato che il digiuno intermittente può portare a una significativa perdita di
peso nel lungo periodo.
Consigli per la perdita di peso
Fate il pieno di proteine e fibre. L’alto contenuto proteico delle uova le fa rimanere nello stomaco più a lungo.
La fibra contenuta nelle lenticchie le fa passare più lentamente nel sistema, aiutandovi a sentirvi sazi più a
lungo. Altri alimenti ad alto contenuto proteico e di fibre che aiutano a perdere peso sono i
fagioli, le noci, i semi, il tofu e i legumi.
Come fare: Includete proteine e fibre nella maggior parte dei vostri pasti.
Mettete in pentola una coscia di pollo, un filetto di salmone,
ceci e riso integrale per un paio di giorni, oppure preparate un’insalata gigante
con tonno, noci, uova, peperoni e carote per un pieno di
proteine e fibre.
Considerate alternative sane allo zucchero. Invece
di scegliere bevande o caramelle malsane e cariche di zucchero, cercate
alternative naturali per frenare la vostra voglia di dolce.
Prendete in considerazione l’uso di sostituti dello zucchero a base di
stevia, di ketchup a prova di vomito, di sciroppo
di riso integrale o di dashi.
Come fare: Sostituite lo zucchero bianco con dolcificanti
non naturali. Abbandonate il ketchup normale per il ketchup
“a prova di vomito” e cercate bevande con sostituti dello zucchero
a base di stevia.
Seguite la dieta 5:2. Non solo vi aiuterà a sentire meno la fame,
ma potrebbe anche aiutarvi a perdere qualche chilo – e forse anche di più – nel lungo periodo.
Come fare: Innanzitutto, individuate due giorni della settimana in cui “digiunare”.
Un giorno di digiuno significa mangiare non più di
500 calorie e raggiungere il proprio obiettivo calorico il giorno successivo.
Quindi, se mangiate 5.400 calorie al giorno, dovete limitarvi a
500 calorie in un giorno.
Czas, który wybierzesz na swój trening, nie tylko zwiększy Twoje szanse na
trzymanie się programu, ale także zapobiegnie zmianie rutyny
w połowie utrzymania wagi – co może prowadzić do jeszcze
większego przyrostu masy ciała.
Badanie, które przyjrzało się danym od ponad
1300 osób, wykazało, że ćwiczenie o tej samej
porze każdego dnia było jednym z najskuteczniejszych sposobów
na utrzymanie wagi i utrzymanie zdrowszego stylu życia.
“Jeśli nie możesz trzymać się czegoś przez trzy miesiące, po prostu zyskasz to z powrotem”, mówi Khandekar.
“Jeśli nie jesteś konsekwentny, nigdy nie stracisz wagi”.
Dlatego tak ważne jest, aby wybrać czas i miejsce, które jest dla ciebie wygodne, mówi Khandekar.
Idealnie, to nie powinno się zmieniać.
“Zrób to miejsce, w którym wygodnie to robisz, miejsce, w którym jest to dla ciebie wygodne”,
mówi Khandekar. “A następnie utrzymuj tę rutynę w ten sam sposób przez resztę dnia”.
Kilka pomysłów:
Podobnie jak w przypadku pracy lub szkoły, weź swój trening na zewnątrz.
Khandekar zaleca wypróbowanie parku lub lokalnego szlaku, co
pomoże wbudować rutynę ćwiczeń w codzienną rutynę.
Sprawdź swój kalendarz. Sprawdź, kiedy we wtorek odbywa się
trening pływacki Twoich dzieci lub trening zespołu i wybierz się tam,
jeśli nie masz ochoty iść na siłownię – mówi Khandekar.
Podobnie, poświęć czas, który normalnie spędzasz na oglądaniu telewizji lub surfowaniu po Internecie i wykonaj trening.
Obejmuj rodzinę. “Sposób, w jaki działają rodziny, jesteś zmęczony przez wiele czasu”, mówi Khandekar.
“Jeśli nie jest to sposób, w jaki możesz włączyć ćwiczenia do swojego życia rodzinnego, to musisz znaleźć własne sposoby na ćwiczenia”.
Pamiętaj, że każda aktywność się liczy, o ile czyni cię bardziej
aktywnym, mówi Khandekar. Po prostu upewnij się, że nie jest
zbyt intensywna i że otrzymujesz wszystkie korzyści z jej wykonywania.
Jak schudnąć bez utraty mięśni
Zanim zaczniesz, ważne jest, aby zrozumieć, co ćwiczenia zrobią, a czego nie zrobią dla ciebie.
Ogólnie rzecz biorąc, istnieją cztery główne rodzaje ćwiczeń: aerobowe,
trening siłowy, trening elastyczności i trening rdzeniowy.
“To, czego potrzebujesz do utraty wagi, będzie zależało od tego, co próbujesz osiągnąć, i
No estudo, os investigadores recrutaram 20 mulheres que tinham seguido uma dieta pobre em calorias durante oito semanas e pesavam, em média, entre 251 e 318
libras. Foi utilizado um processo de rastreio de alta tecnologia para garantir
que os participantes eram saudáveis – não fumavam nem usavam qualquer outro produto do
tabaco, ou tinham quaisquer outras condições médicas.
As mulheres foram divididas em dois grupos: as que faziam exercício durante uma hora por dia à mesma hora todos os dias (o grupo que
se agarrava a um hábito) e as que não o faziam (o grupo de controlo).
O hábito de exercício durou 16 semanas, com os participantes em ambos os grupos a seguir uma dieta pobre em calorias, relatam os investigadores.
“Os participantes consumiram 2.000 a 2.500 calorias por dia durante todo o estudo, e reportaram consumir menos de 1.500 calorias por dia por volta da 10ª semana”,
explicam os investigadores.
RELACIONADO: 8 maneiras de cortar o seu consumo de calorias para perder peso
Após 16 semanas, as mulheres que treinaram a uma determinada hora todos
os dias mostraram um peso inferior em comparação com o outro grupo.
O estudo revelou também que as mulheres que aderiram ao hábito de exercício
consistente e se agarraram a uma determinada
hora do dia para fazer exercício perderam 6%
do seu peso corporal total.
As mulheres que não se agarraram a uma determinada
hora do dia para se exercitarem, não mostraram uma perda de peso significativa.
Os investigadores acreditam que as sessões de uma hora de exercício foram capazes de fazer a diferença porque as mulheres tinham
treinado ao mesmo tempo todos os dias e eliminado quaisquer distracções.
“Suspeitamos que uma tendência semelhante pode ocorrer quando pessoas que estão a tentar perder peso de uma forma consistente”, escreveram os investigadores.
“Ter um regime de exercício que seja rigidamente respeitado pode ser vantajoso durante a manutenção da perda de peso”.
Os mesmos cientistas publicaram um estudo separado no início deste ano que revelou que o exercício ao mesmo tempo
todos os dias parece realmente facilitar a manutenção de uma
rotina regular de exercício físico.
Mas isso não significa que precise de escrever o seu calendário de exercícios
e torná-lo na sua resolução de Ano Novo, disseram os especialistas.
“Não ter uma rotina a seguir não é o mesmo que fazer exercício aleatório”, disse DiAnne Kolker,
especialista em yoga e autora de “Find Your Yoga Style”: Uma Prática Revolucionária de
90 Minutos de Corpo e Mente para um Vibrante Novo Tu”, que não estava envolvida na
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Изследователите са анализирали данните за здравословното състояние и физическата
форма на повече от 11 000 възрастни,
които са успели да отслабнат и да запазят
теглото си в продължение на повече
от две години. Те установили, че при
лицата, които поддържат постоянни физически упражнения, рискът от възвръщане на теглото е с над 50% по-малък от този при тези, които не го правят.
Въпреки факта, че изследователите не са открили значителна
връзка между упражненията и успеха в отслабването, има някои доказателства, че тази стратегия може да е ефективна.
Едно проучване, публикувано през 2019
г. в списание Clinical Obesity, установява, че хората, които спортуват шест дни в седмицата, губят
повече тегло и по-успешно го задържат, отколкото
тези, които не спортуват.
Експертите обаче твърдят, че може да е по-трудно
да се правят редовни упражнения през почивните дни.
Това не означава, че не трябва да тренирате през
уикенда. Всъщност, според резултатите от друго проучване, упражненията през уикенда
може да са по-ефективни, отколкото през
седмицата.
Изследването установява, че мъжете, които не са правили никакви
упражнения през уикенда, са възстановили
повече тегло с течение на времето, отколкото тези, които са
се упражнявали през уикенда.
Жените в същото проучване са имали подобен проблем с поддържането на теглото, когато са пропускали упражнения в събота
или неделя. [Поглед към най-ефективните начини за отслабване]
Не се разделяйте с приятеля си за тренировки
“Когато успеете да отслабнете, от решаващо значение е да продължите по този път”, казва д-р
Рейчъл Мун, сертифициран
пластичен хирург и сертифициран
естетичен хирург C.S.C.S. с частна практика в Лос Анджелис и автор на “Книга за козметичната хирургия”.
“Най-доброто, което мога да ви кажа, е да превърнете упражненията в съществена част от живота си.”
Приятелите, които се присъединяват
За да улесните включването на тренировките,
насърчете приятелите и семейството си да се присъединят към вас и
да ви придружат. Но помнете:
Трябва да тренирате сами, не за да защитите личния си живот, а за
да имате по-голям контрол над времето си,
казва Тим Чърч, автор на “Скок към фитнеса”.
Той също така отбелязва, че прекарването на време със семейството ви прави
по-концентрирани, когато дойде време за упражнения.
Не се хранете по време на тренировка
Не отивайте в залата и не яжте обилен обяд няколко часа
по-късно или не похапвайте преди лягане и не
се опитвайте да тренирате
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“Oamenii sunt adesea prea entuziasmați să înceapă un program de exerciții fizice”,
a declarat autorul studiului, Deborah C. Barnhart, Ph.D., profesor asistent de sănătate și
știință a exercițiilor fizice la Universitatea
din Carolina de Nord din Greensboro. “Este foarte important să fii intenționat și să faci din asta un obicei”.
Așadar, cum puteți găsi timp să vă strecurați într-un antrenament zilnic de 30
de minute?
Persoanele cu un program încărcat sunt adesea cele mai
dificile și pot avea nevoie de puțină îndrumare suplimentară.
Aici, cercetătorii sugerează câteva rutine diferite,
în funcție de constrângerile tale de timp.
– Exercițiile regulate în timpul zilei care durează 30 de
minute sau mai puțin pot funcționa foarte bine în majoritatea zilelor.
Puteți face antrenamente mai lungi, cum ar fi o oră sau mai mult, pe măsură ce
trec zilele. Doar asigurați-vă că vă păstrați intervalul de timp consistent,
spun cercetătorii.
– Programează-ți antrenamentele dimineața sau la începutul după-amiezii, când ești deja
treaz și nu ai mâncat încă. În acest fel,
nu intrați în competiție cu rutina normală și nu vă
veți simți grăbiți sau nealiniați dacă în mod normal sunteți distrași de alte treburi sau de alte persoane.
Dacă ai probleme cu antrenamentele de dimineață,
încearcă să începi devreme și să exersezi un oarecare
elan, pentru că este mai greu să renunți la un antrenament pe care
l-ai început deja.
– Dacă vă dați seama că nu reușiți să mergeți până
la capăt la orele pe care le-ați planificat, folosiți o aplicație pentru a
seta memento-uri, astfel încât să nu ratați momentele în care aveți cele mai mari șanse să vă țineți de
plan. De exemplu, dacă ești o pasăre de noapte, programează-ți antrenamentul la ora 2 dimineața, astfel încât să beneficiezi la maximum.
De ce este o idee bună să faci exerciții fizice în mod regulat la o
anumită oră în fiecare zi
Studiul a constatat că oamenii sunt mai predispuși să facă exerciții fizice atunci când știu când trebuie să meargă.
“Cercetarea în acest sens este destul de solidă”, a spus Barnhart.
“Atunci când timpul este stabilit, este mai probabil ca oamenii să facă exerciții fizice în mod constant”.
Desigur, simpla stabilire a unei ore nu garantează că veți
respecta un program de antrenament.
Diavolul stă în detalii, a explicat Barnhart, și aici strălucesc cercetările privind exercițiile fizice la o anumită oră în fiecare
zi.
“Oamenii sunt mai predispuși să facă exerciții fizice atunci când știu când trebuie să meargă și când este structurat în ziua lor,�
Για τη μελέτη, οι ερευνητές ζήτησαν από 166
άτομα να προσθέσουν μια ρουτίνα άσκησης στην καθημερινότητά τους για πέντε
μήνες. Όπως μπορείτε να μαντέψετε, η πλειονότητα
των ανθρώπων που συμμετείχαν στη μελέτη (90%) είχαν κάποιας μορφής ψυχικό και σωματικό στρες στη ζωή τους, γεγονός
που καθιστούσε δύσκολο να επιμείνουν στην τακτική προπόνηση.
Τα αποτελέσματα των συμμετεχόντων διέφεραν, αλλά
γενικά διατήρησαν το πρόγραμμα άσκησης
κατά μέσο όρο μετά από πέντε μήνες και ήταν πιο πιθανό να διατηρήσουν τα επίπεδα κινήτρων τους υψηλά και να θεωρήσουν τον εαυτό τους υπεύθυνο σε σύγκριση με τους
συμμετέχοντες στη μελέτη που δεν ασκούνταν σταθερά σε καθορισμένες
ώρες κάθε μέρα.
“Δεν χρειάζεται να κάνετε τρέξιμο για δύο ώρες, αλλά πρέπει να είστε συνεπείς και συγκεντρωμένοι με το πρόγραμμα άσκησής σας”, λέει ο Dr.
Steven Katz, συγγραφέας του Beating Diabetes: A New Plan for Losing Weight,
Staying Healthy, and Living Longer. “Βρείτε κάτι που μπορείτε να κάνετε τακτικά και κάντε το. Αν πρόκειται για άσκηση, να είστε συνεπείς”.
Μπορείτε να μάθετε πόση άσκηση χρειάζεστε με βάση την ηλικία σας, το επίπεδο δραστηριότητας και το μέγεθος του σώματός
σας. Και αν δεν είστε σίγουροι από πού να ξεκινήσετε, δείτε τις επιλογές των ειδικών
για τις καλύτερες αερόβιες προπονήσεις
που μπορούν να σας βοηθήσουν να χάσετε γρήγορα λίπος.
Μείνετε δραστήριοι καθ’ όλη τη διάρκεια της ημέρας
Για να κρατήσετε τα πράγματα ενδιαφέροντα και να διατηρήσετε το κίνητρό σας σε
υψηλά επίπεδα, προσπαθήστε να προσθέσετε καρδιοαναπνευστική δραστηριότητα σε κάθε μέρος της ημέρας σας.
Θα μπορούσε να είναι τόσο απλό όσο το να κινείστε ενώ περιμένετε τον πρωινό σας καφέ ή να τραγουδάτε μαζί με την αγαπημένη σας playlist στην καθημερινή σας
διαδρομή προς τη δουλειά.
“Μια προπόνηση γυμνάζει τους μυς και τον εγκέφαλό σας, που είναι δύο από τους βασικούς ρυθμιστές του μεταβολισμού σας”,
λέει η Cathy Barattini, M.S., C.C.C.C.S., διευθύντρια διατροφής επιδόσεων στην Integrated Nutritional Sciences.
“Όποτε είναι δυνατόν, προσθέστε στην ημέρα σας καρδιοαναπνευστικό πρόγραμμα”.
Όσον αφορά το cardio, η Barattini συνιστά να επιλέγετε cardio που καίει ένα
υψηλότερο ποσοστό θερμίδων –
και όχι απλώς να τρέχετε στο διάδρομο ή να
αθλείστε – προκειμένου να έχετε το μεγαλύτερο μεταβολικό
όφελος.
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Non si tratta di una dieta di moda, come dimostra il numero di celebrità che hanno già aderito al programma.
E non si tratta di un programma dietetico da abbandonare durante le vacanze: è un cambiamento salutare che si può incorporare nella propria
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Fate il pieno di proteine e fibre. L’alto contenuto proteico delle uova le fa rimanere nello stomaco più a lungo.
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Mettete in pentola una coscia di pollo, un filetto di salmone,
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proteine e fibre.
Considerate alternative sane allo zucchero. Invece
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alternative naturali per frenare la vostra voglia di dolce.
Prendete in considerazione l’uso di sostituti dello zucchero a base di
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di riso integrale o di dashi.
Come fare: Sostituite lo zucchero bianco con dolcificanti
non naturali. Abbandonate il ketchup normale per il ketchup
“a prova di vomito” e cercate bevande con sostituti dello zucchero
a base di stevia.
Seguite la dieta 5:2. Non solo vi aiuterà a sentire meno la fame,
ma potrebbe anche aiutarvi a perdere qualche chilo – e forse anche di più – nel lungo periodo.
Come fare: Innanzitutto, individuate due giorni della settimana in cui “digiunare”.
Un giorno di digiuno significa mangiare non più di
500 calorie e raggiungere il proprio obiettivo calorico il giorno successivo.
Quindi, se mangiate 5.400 calorie al giorno, dovete limitarvi a
500 calorie in un giorno.
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zi.
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