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del loro peso corporeo totale. Al termine di un anno, i ricercatori hanno chiesto ai partecipanti
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“Anche dopo aver perso una quantità sostanziale di peso, l’esercizio fisico costante in un momento della giornata associato a un’elevata motivazione all’autocontrollo era associato a un maggiore successo nel mantenimento della perdita di peso”, scrivono i ricercatori.
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I ricercatori ipotizzano che l’esercizio fisico in fasce orarie
specifiche possa modificare l’orologio del corpo o la funzione ormonale per aiutare le
persone a mantenere il peso perso.
“Sulla base delle relazioni osservate con il mantenimento del peso, la frequenza dell’esercizio fisico può essere di utilità limitata nel predire il mantenimento del peso”, hanno scritto i ricercatori.
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che facevano esercizio fisico in modo più costante e prolungato avevano
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È anche una buona idea fare esercizio al mattino, quando il metabolismo è al massimo.
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Assicuratevi di non fare esercizio meno di tre ore prima di andare a
letto. Uno studio del 2019 pubblicato sulla rivista Sleep ha rilevato che le
persone che facevano esercizio prima di dormire
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Ma contrariamente alla credenza popolare che allenarsi molto tardi – ad
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gli allenamenti notturni potrebbero non fare granché.
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siłowy lub joga – regularne ćwiczenia mają tendencję do bycia najbardziej skuteczną strategią, jeśli
chodzi o utratę wagi. Ale nowe badania sugerują,
że ćwiczenie kilka razy dziennie może być sekretem
utraty wagi wartym naśladowania.
Badanie wykazało, że trzymanie się jednego ustalonego czasu
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o zdrowej wadze, jak i tym, którzy nie są tak sprawni.
Zasadniczo badacze sugerują, że ludzie, którzy ćwiczą rano,
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“Nasze badanie wykazało prostą, ale potężną przesłankę: jeśli jesteś aktywny przed zjedzeniem śniadania, masz większe szanse na utrzymanie tej energii przez resztę dnia, nawet jeśli nie ćwiczysz później” – powiedział
współautor badania Rajiv S. George, dyrektor Centrum Badań Prewencyjnych w Mailman School of Public Health na Uniwersytecie Columbia.
Uczestnikami badania było 60 mężczyzn i kobiet z nadwagą lub otyłością w wieku 18 lat i starszych, którzy chcieli zrzucić średnio pięć kilogramów.
Każda osoba zapisywała swoją aktywność przez dwa tygodnie na raz: Dni
ćwiczeń zaczynały się o 6:15 i kończyły o 8:35.
W tym okresie uczestnicy ćwiczyli na jeden z trzech sposobów: Wykonywali kombinację treningu siłowego i aktywności aerobowej lub albo
trening siłowy, albo aktywność aerobową, albo wykonywali tylko jedną aktywność.
Podczas badania uczestnicy byli proszeni o ważenie
się, a badacze korzystali z dokumentacji medycznej, aby śledzić stan ich zdrowia, w tym wskaźnik masy
ciała (BMI), który jest miarą otyłości, oraz obwód talii, który jest miarą
tłuszczu w jamie brzusznej.
Po zakończeniu badania uczestnicy zachowali swoje harmonogramy aktywności, a badacze porównali ich aktywność z
utratą wagi w ciągu ośmiu miesięcy.
Wyniki pokazały, że osoby, które ćwiczyły codziennie o tej samej porze, rzeczywiście traciły wagę w wolniejszym tempie niż osoby, które
miały różne harmonogramy ćwiczeń.
“Ćwiczenia o tej samej porze każdego dnia były związane z mniejszym spadkiem wagi w czasie wśród osób, które zaczynały od BMI 35 lub więcej”, powiedział starszy autor badania
dr Courtney Littlejohn, badacz usług zdrowotnych w Prevention Research Center na Uniwersytecie Columbia.
“Było to szczególnie prawdziwe wśród uczestników, którzy byli również zaangażowani w program ćwiczeń w tym samym
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Estes 13 alimentos saudáveis irão ajudá-lo a perder
peso rapidamente, com base numa análise muito científica
de investigadores da Universidade de Loyola de Chicago.
O estudo de dois anos foi conduzido por investigadores e colegas da Loyola, analisando 48
estudos de perda de peso que envolveram mais de 18.000 adultos.
Descubra os alimentos que provaram ser os mais eficazes para emagrecer quilos:
3. Farinha de aveia
Health.com: Como perder peso
De acordo com os resultados do Centro de Gestão de Peso da Loyola, comer uma tigela
de farinha de aveia ao pequeno-almoço aumenta a queima de calorias e ajuda a
manter os níveis de açúcar no sangue estáveis.
Isto pode ajudar a evitar a necessidade de petiscar guloseimas de alto teor calórico ou açucaradas, segundo o
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Num dos estudos analisados, os investigadores
pesquisaram 104 pessoas que eram geralmente saudáveis e com excesso de peso.
Metade do grupo recebeu uma tigela de farinha de
aveia ao pequeno-almoço, enquanto a outra metade recebeu uma tigela
de pão branco.
Após o estudo de uma semana, os investigadores descobriram que os participantes que comeram farinha de aveia tinham
um nível de fome mais baixo, uma melhor sensação de
saciedade e um aumento de 14% na sua queima total de calorias.
Noutro, os investigadores rastrearam os hábitos alimentares de 38 pessoas com excesso de peso e obesas durante 12 semanas e utilizaram a circunferência da
cintura para avaliar os resultados. Enquanto os resultados não mostraram uma diminuição significativa
do tamanho da barriga ou do peso para todos os participantes, aqueles que comeram farinha de aveia ao pequeno-almoço queimaram
mais 91 calorias ao longo de um dia, enquanto aqueles que comeram pão branco queimaram mais 188 calorias.
Ainda outro estudo dividiu 89 adultos obesos e com excesso de peso em dois grupos que comeram
papas de aveia ou pão branco ao pequeno-almoço.
Os participantes foram submetidos a um teste que avaliou a sua
resposta à fome e saciedade e descobriu que
o grupo de pessoas que comiam papas de aveia tinha
um aumento de 13% no seu sentido de satisfação depois de
comer.
O resultado final: De acordo com dados do Centro de Gestão
de Peso da Loyola, a aveia é uma ferramenta eficaz para
a perda de peso, particularmente quando combinada com exercício.
2. Abacate
Health.com: Como perder peso
As gorduras insaturadas encontradas nos abacates podem
ajudar a metabolizar a gordura, segundo um estudo publicado no American Journal of Clinical Nutrition.
Num estudo, os investigadores pesquisaram 100 homens e mulheres obesos e com excesso
de peso sobre os seus hábitos alimentares e testaram os seus níveis de colesterol e gordura corporal.
Metade dos participantes receberam uma tigela de abacate como petisco
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1. Зеленый чай для быстрого роста волос:
Зеленый чай действует как антиоксидант, и поэтому он помогает волосам расти дольше.
Как использовать зеленый чай, чтобы отрастить волосы за три недели:
1. Вскипятите воду и добавьте в нее выбранные вами листья зеленого чая.
2. Подождите, пока зеленый чай остынет. Как только он немного остынет, вылейте теплый зеленый чай на волосы.
3. Оставьте на час, а затем смойте.
2. Яблочный уксус для роста волос за три недели:
Одним из лучших способов детоксикации волос является использование яблочного уксуса; он также балансирует уровень кислотности кожи головы, что приводит к лучшему росту волос.
Как использовать яблочный уксус для быстрого роста волос:
1. Налейте 75 мл. яблочного уксуса на 1 л. воды или 15 мл. яблочного уксуса на чашку воды.
2. Хорошо взболтайте, а затем нанесите на кожу головы после мытья шампунем.
3. Смойте с кожи головы и волос, после чего приступайте к кондиционированию волос. Яблочный уксус также придаст вашим волосам великолепный естественный блеск.
3. Яйца для роста волос за несколько недель :
Этот рецепт нравится далеко не всем женщинам; на самом деле его ненавидят за запах. Но яйца являются самым эффективным средством для роста волос! Яйца полны белка, который стимулирует рост волос как сумасшедший, яйца также содержат железо, цинк, фосфор и йод.
Как использовать яйца для быстрого роста волос:
1. Разбейте одно яйцо в миску, затем добавьте немного оливкового или лавандового масла или любого другого масла, которое вы предпочитаете, и 1 ст. ложку меда.
2. Хорошо перемешайте ингредиенты и нанесите на волосы.
3. Оставьте на 20 минут. Вымойте волосы холодной водой с шампунем.
4. Лимоны для быстрого роста волос:
Лимоны содержат витамин С, витамин В и фолиевую кислоту. Лимоны стимулируют рост волос и придают им блеск, а также избавляют от перхоти.
Как использовать лимоны для роста волос всего за три недели:
1. Выжмите один лимон среднего размера на кокосовое или оливковое масло.
2. Оставьте смесь на 30-45 минут, а затем смойте ее шампунем.
5. Касторовое масло для роста волос:
Касторовое масло отлично подходит для роста волос, делает их длинными и густыми. Оно также предотвращает ломкость волос. Касторовое масло содержит Омега-3 и витамин Е.
Как использовать касторовое масло для стимулирования роста волос:
1. Добавьте равное количество касторового масла и масла авокадо и смешайте их вместе.
2. Нанесите его на волосы и хорошо помассируйте кожу головы.
3. Оставьте на 30 минут, а затем хорошо промойте с шампунем.
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