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  10. Nach nur vier Wochen konsequenten Trainings vor dem Schlafengehen konnten Erwachsene, die sich daran hielten, ihre Kalorienzufuhr um
    durchschnittlich 150 pro Tag reduzieren – ohne ihre Nahrungsaufnahme insgesamt einzuschränken, so die Studie.

    “Unser Ziel war es, die Kalorienmenge zu senken, die die Menschen vor dem Sport zu sich nahmen”, erklärt Studienforscherin Gina Ogden, PhD, Assistenzprofessorin an der
    NYU School of Medicine. “Wenn man regelmäßig trainiert und danach nichts isst, speichert der Körper diese Kalorien als Energie, die er bei Bedarf abrufen kann.”

    Der Trick, um zu trainieren, ohne vorher zu essen, besteht darin, einen Zeitpunkt
    zu finden, der für Sie geeignet ist. “Es ist wichtig, ein Muster zu etablieren”, sagt
    Ogden. Für Ogden und ihre Kollegen liegt dieser Zeitpunkt in der Stunde vor dem Schlafengehen. Studienteilnehmer, die in diesem Zeitfenster trainierten, konnten 50
    % mehr Fett verbrennen als diejenigen, die dies nicht
    taten.

    Ogden empfiehlt, die Trainingszeit kurz zu halten, damit man am nächsten Tag nicht müde und erschöpft ist.
    Sie weist auch darauf hin, dass es bei der Einhaltung einer Diät hilfreich sein kann, wenn man sich einen festen Zeitplan zurechtgelegt hat.

    “Wenn man vor dem Schlafengehen Sport treibt, kann man die Kalorienzufuhr im Laufe des Tages reduzieren”,
    sagt sie.

    Wie man ein Trainingsprogramm zur Gewichtsabnahme durchhält

    Um sicherzustellen, dass Sie Ihr Trainingsprogramm durchhalten, sollten Sie eine Belohnung einführen, auf die Sie sich
    freuen können. Kleine Belohnungen – z. B. gesunde Snacks wie
    Sellerie, Gurken und Petersilie oder ein Glas Wasser –
    können Sie motivieren, Ihren Zeitplan einzuhalten.

    “Einer der Schlüssel, um eine Gewohnheit aufrechtzuerhalten, ist es, sie angenehm zu gestalten”, sagt die Ernährungswissenschaftlerin Lauren Slayton, MS, RDN, die darauf hinweist,
    dass die meisten Amerikaner “hochgradig konditioniert” sind, nicht
    zu essen und gleichzeitig Sport zu treiben. “Man muss nicht von heute auf morgen abnehmen – das wissen wir alle. Aber Sie können mit kleinen Schritten beginnen und von da an eine Dynamik aufbauen.

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  15. Екип от изследователи от Университета на Илинойс в Чикаго и Медицинския факултет на Станфордския университет анализира повече от
    60 проучвания по темата. Те установили, че хората,
    които правят физически упражнения по едно и също време всеки ден, са по-склонни да ги продължат поне 13 месеца.

    “Постоянните упражнения ще ви помогнат да поддържате загубата на тегло”, казва водещият автор на изследването Джейсън Уитън, доцент по кинезиология в
    UIC.

    Дали други дейности са по-ефективни от упражненията за намаляване
    на теглото?

    “Не са проведени достатъчно добре планирани проучвания, които да покажат, че упражненията са по-ефективни от други физически дейности за намаляване на теглото”,
    казва Witten. “Важно е да се избягва заместването на физическата активност с упражнения.”

    Достатъчното количество сън също е
    друг ефективен съвет за отслабване – и той е
    доста прост: Уверете се, че си
    осигурявате поне шест часа сън всяка
    нощ. Макар че за някои хора добрият сън може
    да е недостижим, проучванията показват,
    че хората, които спят по седем или повече
    часа на нощ, всъщност са по-способни да
    поддържат теглото си.

    Ето защо това работи: Според преглед, публикуван в списанието
    Sleep Medicine Reviews през март 2019 г., сънят
    е важен фактор за това как тялото ви усвоява храната.
    Всъщност изследователите са установили, че когато хората спят по-малко, е по-вероятно да напълнеят.
    Когато сме уморени, за
    нас е много по-трудно да контролираме хранителното
    си поведение.

    Лесно е да останем будни: Просто не яжте
    точно преди лягане. Когато заспите,
    организмът ви естествено се забавя и спира да гори калории.

    Това означава, че храната, която ядете непосредствено преди лягане, не се обработва толкова ефективно от организма ви.

    “Проучванията са установили, че яденето много късно вечер води до повишен апетит и увеличаване на теглото”,
    казва Джеймс Фокс, професор по
    хранене в Университета на Тенеси.

    Храненето късно вечер също така влияе на циркадните ни ритми – набор от вътрешни цикли в организма,
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    Също така е по-вероятно калориите ви да бъдат
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  20. Výzkumníci do studie zapojili více než 300 dospělých osob.
    Polovina účastníků se řídila dietním plánem nazvaným MIND dieta,
    který se zaměřuje na konzumaci potravin, jež pomáhají
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    Druhá polovina dodržovala dietu středomořského typu,
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    “Nejlepší doba pro cvičení je stejná doba, kdy jíte jídlo,” říká doktor Guohua Yang, profesor preventivní medicíny na Northwestern University Feinberg School of Medicine v Chicagu.
    “Tím, že cvičíte ve stejnou dobu, se upraví načasování vašeho jídla, které je snadněji proveditelné.”

    Yangová říká, že byste se měli snažit cvičit každý
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    Nejvhodnější doba pro cvičení je stejná doba, kdy jíte jídlo.

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    Pokud si ho však zařadíte do polední pauzy nebo se zastavíte cestou domů, možná se vám podaří zařadit fyzickou aktivitu
    do každodenního režimu, aniž byste se vzdali příliš mnoho času z práce.

    Cvičení nyní vám může z dlouhodobého hlediska ušetřit peníze.

    Federální vláda například doporučuje, aby se dospělí účastnili
    minimálně 150 minut středně intenzivní fyzické aktivity týdně a 75 minut
    intenzivní fyzické aktivity týdně. Pro dospělého člověka, který
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    týdně.

    “Pro kondici je nejdůležitější být fyzicky aktivní – a toho lze dosáhnout prostřednictvím cvičení v délce pouhých 30 minut denně, pětkrát týdně,” říká
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  24. Οι ερευνητές εξέτασαν 46 γυναίκες,
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    ίδια ώρα κάθε μέρα ανέφεραν υψηλότερα επίπεδα σωματικής δραστηριότητας από τα άτομα που δεν ασκούνταν την
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    χρόνο, η απώλεια βάρους μπορεί
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    πράγματα που μπορείτε να κάνετε για να
    κάψετε θερμίδες και να χάσετε βάρος:

    Καταναλώστε αλκοόλ με μέτρο.

    Περιορίστε την κατανάλωση ποτών με ζάχαρη, όπως
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    Επιλέξτε πρωτεΐνες με χαμηλά λιπαρά ή άπαχα
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  26. Questo è uno dei migliori consigli per la perdita di peso a lungo termine ed è anche facile da seguire.

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    peso rispetto a quelle che hanno seguito il consiglio di
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    Come perdere velocemente il grasso della pancia

    Si tratta di una semplice linea guida che, secondo l’American Academy of Family Physicians, “può aiutare a diminuire l’uso di alcol a basso rischio, a promuovere comportamenti migliori per la salute e a ridurre i problemi legati all’alcol”.

    Come perdere velocemente il grasso della pancia

    Tuttavia, non è ancora raccomandata per le persone
    con grave dipendenza da alcol o con malattie del fegato.

    Il motivo: Secondo uno studio della Mayo Clinic del 2017, “le persone che bevono da 2 a 4 drink alcolici al giorno mentre fanno esercizio fisico hanno un rischio minore di problemi cardiaci ed epatici”.

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    Lo studio consiglia anche di ridurre le bevande zuccherate,
    tra cui soda, bevande energetiche e succhi di frutta.

    L’uso di cortisone è stato collegato all’aumento di peso, quindi se si sta assumendo un farmaco di questo tipo, è bene parlarne con il
    proprio medico per ridurre il dosaggio o assumerlo come indicato.
    Le diete a basso contenuto di carboidrati e le diete “chetogeniche” possono aiutare a
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  32. Unul dintre motivele pentru care s-ar putea să vă simțiți obosit și din ce în ce mai somnoros și demotivat este că organismul dumneavoastră îi transmite de fapt creierului că se simte foarte bine.
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    “Schimbările mici și regulate pot schimba un platou”, spune Michael Dansinger, PhD, coautor al cărții “Secretul sănătății optime”.
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  34. No ensaio, os investigadores concentraram-se em dois grupos:
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    Se tem lutado para perder peso e experimentou diferentes dietas
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