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  147. reduslim sagte:

    Στη μελέτη, οι ερευνητές ανέθεσαν τυχαία σε 160 γυναίκες να αρχίσουν να
    γυμνάζονται είτε στη 1 μ.μ., είτε στις 2 μ.μ.
    είτε στις 3 μ.μ. την επομένη της έναρξης της δίαιτάς τους.

    Ορισμένες γυναίκες γυμνάζονταν την ίδια ώρα κάθε μέρα για ένα
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    Ενώ όλες οι ομάδες μείωσαν το βάρος τους κατά
    τη διάρκεια της μελέτης, τα άτομα που γυμνάζονταν την ίδια ώρα κάθε μέρα διατήρησαν
    τις απώλειές τους. Εκείνες που ασκούνταν σε
    διαφορετικές ώρες κάθε μέρα έχασαν συνολικά
    λιγότερο βάρος.

    „Οι ειδικοί συνιστούν στους ανθρώπους να τρώνε σε μια κανονική ώρα κάθε μέρα, και αυτή μπορεί να είναι η ώρα που έχετε στην πραγματικότητα την περισσότερη διαθέσιμη τροφή“, δήλωσε η Lauren Collins, εγγεγραμμένη
    διαιτολόγος στην Κλινική Mayo στο Ρότσεστερ της
    Μινεσότα.

    Η Collins λέει ότι είναι δύσκολο να τρώτε λιγότερο χωρίς σχέδιο.
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    Collins, „αλλά έχω διαπιστώσει ότι οι περισσότεροι άνθρωποι που ασκούνται διαπιστώνουν ότι δυσκολεύονται να το τηρήσουν“.

    Δεν πρέπει να κάνετε δίαιτα πριν από το
    πρωινό, αλλά πρέπει οπωσδήποτε να
    τρώτε πρωινό. Σε μια μελέτη που δημοσιεύθηκε στο περιοδικό Obesity τον Νοέμβριο του
    2019, οι άνθρωποι που παρέλειψαν το πρωινό και έφαγαν αντ‘ αυτού στη μέση της
    ημέρας κατέληξαν να καταναλώνουν 15% περισσότερες θερμίδες εκείνη
    την ημέρα. Πεινάτε ακόμα; Μπορεί να πρέπει να φάτε ένα σνακ, αλλά οι
    ειδικοί συνιστούν να το φάτε πριν από την έναρξη
    της προπόνησής σας, αντί πριν ή μετά.

    Μέχρι να τελειώσετε, θα έχετε μια γεμάτη και ικανοποιημένη κοιλιά,
    και αυτό θα σας βοηθήσει να
    περιορίσετε την πείνα σας αργότερα
    μέσα στην ημέρα.

    „Όταν γυμνάζεστε, καίτε επίσης θερμίδες, οπότε αν δεν είστε καλά εφοδιασμένοι με καύσιμα, δεν θα μπορέσετε να γυμναστείτε όσο καλά θα μπορούσατε“, δήλωσε η
    Collins.
    Τρώτε περισσότερη πρωτεΐνη

    Μια ανασκόπηση που δημοσιεύθηκε τον Αύγουστο του 2019 στο British Journal of Nutrition διαπίστωσε ότι η κατανάλωση περισσότερων πρωτεϊνών μπορεί
    να βοηθήσει στην απώλεια βάρους, τόσο βραχυπρόθεσμα όσο
    και μακροπρόθεσμα. Τα άτομα της μελέτης που είχαν αναλάβει να τρώνε περισσότερη πρωτεΐνη έχασαν βάρος με την πάροδο
    του χρόνου.

    „Εάν προσπαθείτε να χάσετε

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  150. it.reduslim.health sagte:

    Per lo studio, circa 250 adulti che avevano perso peso da almeno sei mesi sono stati suddivisi in tre
    gruppi in base all’orario in cui svolgevano l’attività fisica:
    un gruppo serale, un gruppo mattutino e un gruppo di controllo che svolgeva
    attività fisica in qualsiasi altro momento. È stato incluso anche
    un gruppo che si è riunito una volta alla settimana
    o tre volte alla settimana per 12 settimane.

    Ogni persona aveva anche un deficit calorico
    giornaliero stabilito in base al proprio obiettivo di peso.
    Al termine delle 12 settimane, la maggior parte dei partecipanti di
    tutti i gruppi ha mantenuto la perdita di peso.
    Tuttavia, quando i ricercatori hanno esaminato i gruppi, quelli che si esercitavano
    alla stessa ora ogni giorno hanno avuto più successo di quelli che si esercitavano in orari diversi.

    „Se si hanno più possibilità di fare esercizio o di essere attivi, aumentano anche le possibilità di perdere peso“, spiega a Eat
    This, Not That il dottor Louis Aronne, professore di medicina dell’obesità presso il New York Presbyterian Hospital.

    Perché funziona: „Il nostro corpo si trova spesso in stati metabolici diversi in momenti diversi della giornata“, spiega il dottor Robert Swan, professore di nutrizione e fisiologia dell’esercizio presso l’Università dell’Alabama a
    Birmingham. „Quindi, se si fa attività fisica quando si dorme, può essere più difficile perdere peso, perché la combustione delle calorie e dei grassi può essere inibita“.

    Tuttavia, consumare alcuni pasti che si avvicinano
    al proprio peso forma e mantenere schemi alimentari più sani
    nel corso della giornata può aiutare a mantenere la perdita di peso.

    Quindi, se tendete a considerare la cena come il pasto
    più importante della giornata e state cercando di perdere, ad esempio,
    3 o 4 chili, probabilmente è meglio mangiare una parte del vostro peso target a pranzo e a cena, consumando una
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    Poi, quando arriva la cena, si può scegliere un’opzione
    facile, come un’insalata leggera o un pasto
    ricco di proteine.

    „Quando mangiate il vostro pasto abituale, non esagerate con il cibo“, dice il Dr.
    Swan. „In questo caso le probabilità di insuccesso aumentano, poiché il nostro cervello e il nostro corpo non sono preparati a gestire una quantità eccessiva di cibo, come vorremmo. Invece, concedetevi una porzione ragionevole e mangiate qualcosa di semplice, come una tazza di yogurt o di yogurt greco al naturale con un po‘ di frutta, e niente di più pesante“.

    Altri esperti concordano sul fatto che fare esercizio fisico alla stessa ora
    ogni giorno può essere d’aiuto.

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