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Ως εκ τούτου, ο Dr. Oz συνιστά τρία γεύματα την ημέρα και συμβουλεύει να τα χωρίζουν σε δύο μερίδες,
περίπου 400 θερμίδες η καθεμία,
και να τα τρώνε στο πρωινό,
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« Ονομάζεται « διαλείπουσα νηστεία » »,
λέει ο Dr. Oz στην Washington Post. « Ένα υγιές άτομο μπορεί να φάει μόνο περίπου 8 ουγκιές φαγητού σε μία συνεδρίαση ».
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È quanto emerge da un recente studio pubblicato sul Journal of the American Medical Association (JAMA).
I risultati? Le persone che si sono allenate per mezz’ora nella maggior parte dei
giorni della settimana per almeno sei mesi hanno perso molto
più peso rispetto a coloro che si sono allenati meno volte e per un periodo
di tempo più breve.
E non si tratta solo di una camminata veloce: Stiamo parlando di un allenamento di un’ora a un’intensità tale da
stimolare il sistema naturale di combustione dei grassi del corpo.
Come funziona esattamente?
Facciamo un passo indietro:
L’esercizio fisico aiuta il corpo a bruciare i grassi:
Gli studi dimostrano che quando si è fisicamente attivi, il corpo inizia a bruciare grassi
supplementari come fonte di energia, quindi brucia più calorie
in generale. Di fatto, questo significa che può bruciare più grassi di quanti ne assuma.
L’esercizio fisico mantiene il corpo in uno stato di salute: Gli studi dimostrano che l’esercizio fisico regolare può anche rafforzare il sistema immunitario.
Dopo tutto, l’esercizio fisico rende il corpo più energico
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L’esercizio fisico regolare e costante è utile anche per la salute del cervello.
Uno studio pubblicato su JAMA ha dimostrato che l’esercizio fisico riduce
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L’esercizio fisico rende più felici: Uno studio ha rilevato che l’esercizio fisico migliora l’umore, soprattutto dopo tre mesi di esercizio quotidiano regolare.
Alcuni studi hanno anche dimostrato che un allenamento cardio di un’ora
può raddoppiare la capacità di piacere. Non è davvero un mistero il perché!
Che cosa fare?
La maggior parte delle persone cerca di attenersi a una routine di fitness su
base giornaliera. Ma in questo stile di vita, tendiamo
a fare una cosa – allenarci – per un tempo prestabilito ogni giorno, mentre scegliamo
le altre attività a seconda del capriccio della giornata.
Ma questo è un approccio sciocco all’esercizio fisico.
Gli studi dimostrano che se si intende fare esercizio
fisico regolarmente, bisogna scegliere un orario fisso e rispettarlo.
Questo aiuta a seguire un programma regolare di attività fisica (anche quando si cerca di mantenere o
perdere peso). Ma nella nostra società caotica, la maggior parte di
noi non lo fa.
Quindi come fare? Basta scegliere un momento per fare attività fisica ogni giorno e rispettarlo.
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1. Scegliere il momento
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συμβουλές.
Τρώτε κάθε 3 ώρες για να διατηρήσετε την απώλεια
βάρους
TIP! Τρώτε τρία γεύματα την ημέρα.
Αυτή είναι μία από τις καλύτερες συμβουλές απώλειας
βάρους που μπορείτε να μάθετε ποτέ!
Γιατί; Ο Dr. Oz το προτείνει αυτό για έναν λόγο: Το να τρώτε τρεις φορές την ημέρα είναι πιο εύκολο να το ακολουθήσετε και μπορεί να σας βοηθήσει να αισθάνεστε πιο χορτάτοι, ενώ δεν θυσιάζετε θερμίδες.
(Πραγματικά.)
Σε μια πρόσφατη συνέντευξη με τον Topher Payne, τον
διατροφολόγο των Ολυμπιονικών – και γυμναστή του καστ της σειράς
Orange Is The New Black – ο Dr. Oz εξήγησε ότι οι περισσότεροι άνθρωποι που είναι υπέρβαροι τρώνε πάνω από πέντε φορές την ημέρα και συχνά « παίζουν » με τις
διατροφικές τους συνήθειες,
χωρίς να επιλέγουν πάντα τα καλύτερα τρόφιμα ή τα « καλύτερα γι’ αυτούς μεγέθη μερίδων ».
Ως εκ τούτου, ο Dr. Oz συνιστά τρία γεύματα την ημέρα και συμβουλεύει να τα χωρίζουν σε δύο μερίδες,
περίπου 400 θερμίδες η καθεμία,
και να τα τρώνε στο πρωινό,
το μεσημεριανό και το βραδινό, τα οποία πρέπει να απέχουν μεταξύ
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Ο Dr. Oz και άλλοι έχουν επίσης προτείνει ότι
αυτή είναι η ιδανική ώρα της ημέρας
για να αρχίσετε να καταρτίζετε ένα πρόγραμμα γευμάτων.
Όταν βρισκόμαστε κάτω
από πολύ άγχος, η πέψη μπορεί να επηρεαστεί αρνητικά.
Σύμφωνα με το Healthline, « το στρες έχει μια εξασθενητική επίδραση στις ορμόνες της πείνας, οπότε όταν είστε αγχωμένοι, μπορεί να μην αισθάνεστε τόσο πεινασμένοι ».
Σε μια μελέτη, οι συμμετέχοντες που ήταν
αγχωμένοι παρουσίασαν κατά μέσο
όρο 25% μείωση της πείνας, σε σύγκριση με 10% μείωση
σε όσους δεν ήταν αγχωμένοι.
Η κατανάλωση μικρών, συχνών γευμάτων θα σας
κρατήσει χορτάτους.
« Ονομάζεται « διαλείπουσα νηστεία » »,
λέει ο Dr. Oz στην Washington Post. « Ένα υγιές άτομο μπορεί να φάει μόνο περίπου 8 ουγκιές φαγητού σε μία συνεδρίαση ».
« Πολλοί από εμάς τρώνε περισσότερο από αυτό και έχουν επιπλέον φαγητό
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I risultati? Le persone che si sono allenate per mezz’ora nella maggior parte dei
giorni della settimana per almeno sei mesi hanno perso molto
più peso rispetto a coloro che si sono allenati meno volte e per un periodo
di tempo più breve.
E non si tratta solo di una camminata veloce: Stiamo parlando di un allenamento di un’ora a un’intensità tale da
stimolare il sistema naturale di combustione dei grassi del corpo.
Come funziona esattamente?
Facciamo un passo indietro:
L’esercizio fisico aiuta il corpo a bruciare i grassi:
Gli studi dimostrano che quando si è fisicamente attivi, il corpo inizia a bruciare grassi
supplementari come fonte di energia, quindi brucia più calorie
in generale. Di fatto, questo significa che può bruciare più grassi di quanti ne assuma.
L’esercizio fisico mantiene il corpo in uno stato di salute: Gli studi dimostrano che l’esercizio fisico regolare può anche rafforzare il sistema immunitario.
Dopo tutto, l’esercizio fisico rende il corpo più energico
e quindi meno stanco.
L’esercizio fisico regolare e costante è utile anche per la salute del cervello.
Uno studio pubblicato su JAMA ha dimostrato che l’esercizio fisico riduce
il rischio di Alzheimer e di altri tipi di demenza.
L’esercizio fisico rende più felici: Uno studio ha rilevato che l’esercizio fisico migliora l’umore, soprattutto dopo tre mesi di esercizio quotidiano regolare.
Alcuni studi hanno anche dimostrato che un allenamento cardio di un’ora
può raddoppiare la capacità di piacere. Non è davvero un mistero il perché!
Che cosa fare?
La maggior parte delle persone cerca di attenersi a una routine di fitness su
base giornaliera. Ma in questo stile di vita, tendiamo
a fare una cosa – allenarci – per un tempo prestabilito ogni giorno, mentre scegliamo
le altre attività a seconda del capriccio della giornata.
Ma questo è un approccio sciocco all’esercizio fisico.
Gli studi dimostrano che se si intende fare esercizio
fisico regolarmente, bisogna scegliere un orario fisso e rispettarlo.
Questo aiuta a seguire un programma regolare di attività fisica (anche quando si cerca di mantenere o
perdere peso). Ma nella nostra società caotica, la maggior parte di
noi non lo fa.
Quindi come fare? Basta scegliere un momento per fare attività fisica ogni giorno e rispettarlo.
Come farlo funzionare?
1. Scegliere il momento
Invece di cercare di incastrare l’esercizio fisico nelle nostre giornate piene di impegni, o addirittura di farlo ogni volta che abbiamo a disposizione,
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