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    e proteine per fornire l’energia necessaria per affrontare la giornata.

    Uno dei motivi principali per cui saltiamo la colazione è la routine
    e l’abitudine. Provate invece a programmare la colazione come un rituale.
    Durante la settimana, mangiate qualcosa di diverso ogni mattina e sarete
    più propensi a rispettare la vostra routine di perdita di peso.

    Ecco i 15 consigli principali per un percorso di dimagrimento di successo.

    ALTRE STORIE DI LESTER HENDERSON

    Volete altre notizie sullo stile di vita? Abbonatevi a MensHealth.com per ricevere
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  127. Multe dintre studiile din această trecere în revistă au fost publicate în ultimul an sau cam așa ceva, dar cercetătorii și experții vorbesc
    de ceva timp despre un protocol de alimentație cu restricții de timp.
    Un studiu recent publicat în Science sugerează că postul (nu săritul peste mese, ci faptul că vă petreceți ziua fără
    să mâncați) o dată la două zile vă poate ajuta să pierdeți în greutate.

    Așadar, ideea postului ca instrument de pierdere în greutate
    pare să fi luat amploare.

    Desigur, postul este încă controversat în cercurile de
    pierdere în greutate – și asta nu este surprinzător.
    Dieta care constituie cea mai mare parte a cercetărilor pe această
    temă nu este neapărat fast-food, ci ceva numit post în zile alternative.

    Postul alternativ înseamnă că într-o zi mănânci doar calorii în valoare de o zi
    într-o zi și sări peste calorii în valoare de
    o zi în alta. Diferența este de obicei în jur de 800
    de calorii sau cam așa ceva. Alți cercetători sugerează
    că ar trebui implementat un post de două zile, cu un post de trei zile
    ca o a treia opțiune. Beneficiile pentru sănătate ale
    postului intermitent, în special în combinație cu exercițiile fizice, au
    fost studiate destul de mult – iată un bun îndrumar pe această
    temă.

    Așadar, care sunt cercetările privind postul alternativ de o zi?
    Un studiu recent publicat în Obesity a constatat că postul de zile alternative și exercițiile fizice, sau ADF+E,
    timp de doar 20 de minute pe zi (20 de minute de mers pe jos viguros)
    vă poate ajuta să mențineți pierderea în greutate – și chiar
    să pierdeți mai multă greutate.

    Desigur, o avertizare: aceste studii au analizat
    doar o singură formă de ADF, care a fost o pauză de la masă începând
    cu ora 14:00 în fiecare zi. Aceasta este o
    parte a poveștii, dar mai este și altceva. Un studiu mai recent publicat în Journal of Clinical Endocrinology & Metabolism sugerează că, atunci când oamenii folosesc un program de
    alimentație cu restricții de timp care se extinde dincolo de un singur post zilnic, beneficiile
    pierderii în greutate pot fi mai mari. Dar diferența a fost observată într-un studiu care a adăugat o perioadă de restricție calorică, în care oamenii au mâncat o cantitate redusă de calorii pentru
    o perioadă extinsă de timp.

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    “MyFitnessPal”, concepută pentru a te ajuta să ții evidența a ceea ce
    mănânci și iei.

    În ultimii ani, protocolul ADF+E a fost practicat de
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  128. Obtenha o conselho do seu médico antes de iniciar qualquer programa de exercício ou perda de peso.
    Em 2016, os Centros de Controlo e Prevenção de Doenças estimaram que cerca
    de um em cada cinco adultos nos EUA tinha síndrome
    metabólica, uma combinação de factores de risco que aumenta o risco
    de uma pessoa sofrer de doença cardíaca, AVC e diabetes.

    Cerca de 1 em cada 4 com síndrome metabólica era obeso.
    Se tiver alguma dessas condições ou qualquer outro problema de saúde crónico, certifique-se de que fala primeiro com o seu médico.

    Comece devagar, adicionando 1 a 2 minutos ao seu passeio todas as semanas, para evitar uma lesão.

    Estoque a sua cozinha e o seu armário com roupas
    que lhe sirvam; quando se depara com um pequeno armário, é muito mais provável que faça escolhas alimentares pobres.

    Ao escolher roupas novas, certifique-se de que cabem correctamente;
    muitas vezes pode dizer se uma roupa está demasiado apertada,
    colocando a sua mão dentro do bolso ou segurando-a até ao espelho.

    Abel Uribe para HuffPost

    O caminho certo para perder peso

    Estas 6 Coisas Vão Mantê-lo Saudável e Impedi-lo de Fazer uma Dieta

    O problema é o seguinte: não há problema em comer o que se
    quiser. Mas, por vezes, esses alimentos de baixas calorias e ricos em gordura podem
    ser um problema particular. Tal como o álcool e os cigarros podem ser
    perigosos se consumidos em excesso, assim também os alimentos
    fritos e os produtos altamente processados podem ser perigosos.
    Mas pode reduzir o risco de doenças cardíacas, cancro, diabetes e uma série de outros problemas
    de saúde, mantendo hábitos alimentares saudáveis.

    Então, quais são as suas melhores opções?
    A Associação Americana do Coração oferece uma série de dicas revistas
    por especialistas para uma alimentação saudável:

    A AHA recomenda comer pelo menos cinco porções diárias de frutas e legumes.
    São baixas em calorias e altas em fibras, o
    que o ajuda a sentir-se mais cheio sem se empilhar em excesso de calorias.

    Aponte para duas porções de peixe por semana, ou alguma carne com pouca gordura, aves ou feijão.

    Coma quantidades moderadas de produtos lácteos integrais e com baixo teor de gordura.
    Não só estão cheios de cálcio saudável, proteínas
    e outros nutrientes, como também são frequentemente mais baixos em calorias do que os seus homólogos sem grãos ou sem gordura.

    Limite as suas porções diárias de gorduras sólidas,
    e tente cingir-se a uma porção de gordura trans por dia (que é
    o que muitos produtos cozinhados contêm)

    Reduza a sua ingestão diária de sódio, que muitas vezes provém
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  129. O jakiej porze dnia powinienem ćwiczyć i dlaczego?

    Badacze przyjrzeli się 160 kobietom z nadwagą lub otyłością, które
    straciły co najmniej 10 procent masy ciała dzięki diecie i ćwiczeniom.
    Ich celem było utrzymanie tej utraty wagi przez okres dwóch lat.
    Kobiety miały do wyboru trzy opcje, jeśli chodzi o
    czas i rodzaj ćwiczeń: w południe, o 20.00 lub o 8.00 rano.

    Po trzech miesiącach badacze sprawdzili, że osoby, które ćwiczyły o 8 rano,
    miały najlepsze wyniki, jeśli chodzi o utrzymanie utraty
    wagi. Po dwóch latach ci, którzy ćwiczyli o 8 rano, najczęściej kontynuowali ćwiczenia o tej porze.

    Dlaczego o 8 rano? To prawdopodobnie dlatego, że właśnie
    wtedy jesteś w najbardziej aktywnej części swojego cyklu
    okołodobowego, wyjaśnił Charles Fuchs, profesor Uniwersytetu
    w Chicago i jeden z autorów badania. Rytm okołodobowy to wewnętrzny zegar twojego ciała, a jego
    zadaniem jest budzenie się i chodzenie spać
    w określonym czasie, aby pomóc utrzymać stałą temperaturę ciała oraz regulować czynności i produkcję hormonów.

    “W swoim normalnym życiu na jawie masz rytm okołodobowy, który jest przywiązany do cyklu światło-ciemność i do świata w ogóle” –
    powiedział David Just, profesor w Harvard University’s School of Public Health i główny autor badania.
    “Ciało funkcjonuje trochę inaczej wieczorem, i ma iść spać i obudzić się do regularnej temperatury ciała, ale może to zostać zniekształcone z zaburzonego wzorca snu”.

    Ludzie z nieregularnymi wzorcami snu często doświadczają trudności z zasypianiem jak normalnie,
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    spowodować, że organizm pozostanie w stanie czuwania i zwiększy swoje wydatki energetyczne, co może następnie prowadzić do przyrostu masy ciała.

    Ale jeśli próbujesz schudnąć, ćwiczenie w tym
    samym czasie każdego dnia może pomóc zmaksymalizować spalanie kalorii,
    według Just. Dodał, że samo zaangażowanie w lekką aktywność fizyczną pięć razy w tygodniu może również zwiększyć poziom energii w ciągu dnia i prowadzić do utraty wagi.

    Zamiast ćwiczyć w przerwie na lunch lub wieczorem – w czasie, gdy
    możesz być mniej energiczny i bardziej
    prawdopodobne jest, że zdecydujesz się zjeść coś złego dla Ciebie
    – Just sugeruje, że ćwiczysz zamiast tego o 8 rano, co

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