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Dimenticate i tradizionali cinque al giorno, smettete di mangiare
dopo le 18 ed evitate i carboidrati trasformati: provate
invece uno dei seguenti consigli.
Mangiare ogni 3 ore per mantenere la perdita di
peso
CONSIGLIO! Mangiate tre pasti al giorno.
Questo è uno dei migliori consigli per la perdita di peso che possiate mai
conoscere! Perché? Il Dr. Oz lo suggerisce per un motivo: Mangiare tre volte al giorno è più
facile da rispettare e può aiutare a sentirsi più sazi senza sacrificare alcuna
caloria. (Davvero.)
In una recente intervista con Topher Payne, il nutrizionista degli olimpionici e allenatore del cast di
Orange Is The New Black, il Dr. Oz ha spiegato che
la maggior parte delle persone in sovrappeso mangia più di cinque volte al giorno e spesso “giocherella” con le proprie abitudini alimentari, non scegliendo sempre i cibi migliori o le “porzioni migliori per loro”.
Per questo motivo, il Dr. Oz raccomanda tre pasti al giorno e
consiglia di dividerli in due porzioni da circa 400 calorie
l’una e di consumarli a colazione, pranzo reduslim e eutirox
cena, a distanza di due ore e mezza o tre. (La mattina è il momento migliore per
andare in palestra, dice il Dr. Oz).
“Una o due ore prima del pasto importante, andate in palestra o correte qualche giro dell’isolato”, aggiunge.
“Il fitness salva la vita. Non è facoltativo, è la cosa più semplice da fare per prevenire il diabete e le malattie cardiache”.
Il Dr. Oz e altri hanno anche suggerito che questo è il momento perfetto per iniziare a mettere insieme un piano alimentare.
Quando siamo molto stressati, la digestione può essere influenzata negativamente.
Secondo Healthline, “lo stress ha un effetto frenante sugli ormoni della fame, quindi quando si è stressati si può non sentire la fame”.
In uno studio, i partecipanti stressati hanno sperimentato una diminuzione media del
25 percento della fame, rispetto al 10 percento di coloro che non erano stressati.
Mangiare pasti piccoli e frequenti mantiene il senso di sazietà.
Si chiama “digiuno intermittente””, spiega il dottor Oz al Washington Post. “Una persona sana può mangiare solo
circa 8 once di cibo in una sola seduta”.
Molti di noi mangiano di più e hanno cibo in più”.
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Axe и други уебсайтове по целия свят.
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свят, включително NBC и ABC. Д-р Акс е
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Един от най-големите проблеми на
бавния метаболизъм е, че този
процес всъщност може да ви накара да напълнеете.
Метаболизмът е процесът на използване на храната
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ще имате по-бавна скорост
на изгаряне на енергията, което означава, че тялото ви
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отколкото някой с по-бърз метаболизъм.
Когато тялото ви смила храната, то се нуждае от енергия,
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за която то използва тази храна.
Когато организмът ви не изгаря тази храна толкова бързо, повече калории, отколкото консумирате,
вероятно ще останат като натрупани телесни мазнини, което ви прави по-тежки.
Това не означава, че само защото имате
бавен метаболизъм, автоматично ще напълнеете.
При някои хора обаче проблемът е
малко повече от бавен метаболизъм.
Ако следите сайта ми от известно време, знаете,
че вярвам в “скоростта на метаболизма” – нещо,
което се нарича базална метаболитна скорост или BMR – като основен компонент
на отслабването.
Като общо правило винаги съм препоръчвал да изчислите своя
BMR и след това да го поддържате под
1800 калории дневно.
Това е така, защото вярвам,
че ниският прием на калории е доста добра стратегия за отслабване за повечето
хора.
Когато правите калориен прием на около
1800 калории дневно и поддържате метаболизма си висок, ще видите доста добри резултати,
особено ако се храните
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În cadrul studiului, cercetătorii de la Universitatea din Birmingham, Anglia, au pus adulți
să bea o combinație de cofeină și glucoză (zahăr) în diferite momente ale zilei.
Participanții au fost apoi rugați să ia prânzul la 3, respectiv 6 ore după ce au consumat băutura.
Dacă beți o băutură cu zahăr și cafeină la ora 10
dimineața, încercați să luați prânzul 3 ore mai târziu, au constatat cercetătorii.
Dacă o beți la ora 14:00, încercați să luați prânzul
aproximativ 6 ore mai târziu.
Dar așteptați! Deși ați putea respecta un plan strict de
sincronizare, s-ar putea să vă stresați. În schimb, sincronizarea meselor
are prea puțin de-a face cu greutatea dumneavoastră și totul are legătură cu
ritmul circadian – sau ciclul natural pe care corpul dumneavoastră îl operează zi-noapte.
După cum explică autorii studiului, metabolismul corpului dumneavoastră
este în mod natural mai activ în anumite momente pe parcursul zilei, ceea ce înseamnă că
organismul dumneavoastră are mai multe șanse să ardă grăsimi în anumite momente.
În schimb, metabolismul corpului tău se accelerează în jurul orei în care te duci la culcare, când este mai probabil să
depozitezi grăsimi. Prin urmare, efectuarea
aceleiași cantități de exerciții fizice pe tot parcursul zilei vă va ajuta
să ardeți mai multe calorii în anumite momente ale zilei, spune reduslim pret dr max.
Kalen Kirk, profesor de medicină și chirurg bariatric la Clinica Cleveland.
“Metabolismul tău se schimbă odată cu ritmul tău circadian”, explică Dr.
Kirk, care nu a fost implicat în noul studiu.
“Când ai un ritm circadian care favorizează stocarea grăsimilor, s-ar putea ca exercițiile fizice înainte de culcare să devină aproape contraproductive în unele cazuri”.
Deci, ce înseamnă acest lucru pentru tine, consumatorul?
Dacă sunteți un practicant consecvent care face exerciții fizice la aceeași oră în fiecare zi (sau doar la o oră constantă în fiecare
zi), nu va trebui să vă faceți griji cu privire la momentul în care să
faceți exerciții fizice, potrivit noului studiu.
Iar dacă schimbați momentul în care faceți exerciții fizice, veți putea să vă
verificați greutatea corporală în mod regulat și să fiți atenți la orice
schimbare.
O mulțime de oameni, de exemplu, observă că sunt mai ușori
în anumite momente, dar mai grei în altele.
Dacă observați acest lucru, veți ști dacă vă
îngrășați sau dacă momentul în care faceți exerciții fizice vă împiedică progresul în ceea ce privește
pierderea în greutate.
“Dacă faci exerciții fizice dimineața și vezi că îți scade greutatea, înseamnă că organismul tău suferă modificări ale metabolismului,�
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ערב חול פשוט, עיסוי אירוטי בראשון לציון הוא הדבר שיהפוך אותו מעוד ערב לערב שייחרט בזיכרונך לנצח.
זהו, נגמרו הימים שאתם צריכים
לחפש ולהסתכן בפרטיות שלכם, כשיש לכם שירות שקרוב
ונמצא מתחת לאף, הכול הופך פשוט, קל ויותר בטוח.
התקשרו עוד היום ובררו את הפרטים האחרונים לפני שאתם מיישמים את הדרך המושלמת לבילוי המושלם ביותר- מפגשים דיסקרטיים
בדיוק כמו שאתם צריכים ואוהבים בצפון הארץ.
באמצעות פורטל הבית שלנו תאפשרו לעצמכם
לעשות את הבחירות הטובות והנכונות ביותר- הבחירות
של פעם אחת בחיים, בחירות מאומתות לצד תמונה ומידע אמין
יותר מהרגיל. המעסים המנוסים של זמן מגע ביצעו כבר מאות טיפולי
עיסוי מפנק בהרצליה עד הבית לשביעות רצונם של כל המטופלים.
הפצצות הללו כל כך מקצועניות שהן יודעות הרבה
טכניקות עיסוי מיוחדות, לא ידועות לרוב הגברים והנשים.
שילוב טכניקות שונות של עיסוי
בכל הגוף בקליניקה בדירה בגבעתיים.
עיסוי מפנק בגבעתיים ובאזור המרכז בכלל, מחפשים
עיסוי מפנק בגבעתיים ? תהליך העיסוי המרכזי מתבצע עם או בלי שמנים,
כאשר עיסוי ללא שמנים יתבצע בתנועות חיכוך, הרעדה והקשה על ידי קצות
האצבעות בלבד, בלחץ משתנה בהתאם לאזורים שונים בפנים ובהתאם לרגישות
העור. מה שכן, המעסה כמובן יתאים את טכניקת וסוג העיסוי עבור הצרכים שלכם.
Talvez a melhor parte desta táctica seja que é simples – faça algo todos os dias
para manter o seu metabolismo revigorado, e é mais
provável que se mantenha fiel a ela.
“Escolha uma altura em que se exercitará de forma consistente, e faça-o”, diz Emily Kille, R.D.,
uma treinadora pessoal baseada em Atlanta, especializada em ajudar as mulheres a perder
peso.
“Pode fazê-lo a uma hora específica todos os dias – digamos, 30 minutos de manhã ou à noite – para estabelecer uma expectativa para o dia. Pode sentir-se mais motivado se pensar que o está a fazer, por isso é mais provável que se limite a isso”.
RELACIONADO: Como perder 10 libras em apenas 7 dias
Outra dica que pode ser um pouco contra-intuitiva:
“Coma menos vezes”, diz Steve Bratman, Ph.D., director do Programa de Alimentação e
Distúrbios de Peso no Massachusetts General Hospital
em Boston.
Mas o conceito por detrás do conselho é sólido: Porque é mais provável que coma mais calorias quando estiver esfomeado, comer mais vezes ajuda-o a manter um peso saudável.
Evidentemente, o segredo é escolher alimentos saudáveis para
comer quando se come.
RELACIONADO: Não se preocupe, não é o único que fica com
fome a meio do jantar.
A Clínica Mayo oferece algumas outras formas inteligentes e fáceis de perder peso:
RELACIONADO: Como se segura durante o dia pode duplicar a sua gordura na barriga
1. Coma menos, exercite mais.
Esta táctica, também conhecida como a abordagem “calorias dentro, calorias fora”, foi aprovada pelos
Institutos Nacionais de Saúde e pela Associação Americana
do Coração.
A ideia é comer menos calorias do que o necessário (cerca de 1.200
por dia para uma mulher média), e fazer o máximo de exercício
possível para compensar quaisquer calorias que se coma.
“Coma menos calorias do que precisa, e coma refeições e lanches equilibrados e nutritivos. Isto irá ajudá-lo a fazer escolhas mais inteligentes e a comer de forma mais saudável”, diz Lissa Rankin, M.S.,
R.D., uma nutricionista na área de Dallas-Fort Worth.
RELACIONADO: 7 alimentos que cada mulher deve comer para obter mais benefícios para a saúde
2. Fazer treino de força.
A adaptação ao treino de força é uma forma inteligente
de perder libras, mas alguns investigadores também estão
a examinar o seu impacto no metabolismo.
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