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Getty Images

12 der besten Nahrungsergänzungsmittel zur Gewichtsabnahme

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Bild: John Moore/Getty Images

Essen Sie über den Tag verteilt kleinere Mahlzeiten

Getty Images

16 der besten Diät- und Fitness-Apps

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Мариса Бернал, директор на Центъра за изследване и обучение по затлъстяване в Northwestern Feinberg School of Medicine.

Според Бернал здравословната стратегия за поддържане на теглото включва
започване на програма за упражнения в постоянно време
всеки ден и придържане
към нея в продължение на 30 минути или повече.

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тъй като, въпреки че някои проучвания са установили,
че вечерните тренировки са по-малко ефективни за намаляване на теглото, сутрешните тренировки обикновено са по-ефективни, защото организмът няма толкова голям риск да се умори
през деня.

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Ключът е да изберете време,
когато е по-малко вероятно да бъдете прекъснати, според Бернал.

Закусвайте всеки ден

Направете така, че яйцата да са вашият избор сутрин, предлага регистрираният диетолог Наталия Роуз, Р.Д.

“Енергизиращият елемент на яйцата е доста специален, а и те не само са чудесен източник на протеини, но и отличен източник на витамини А и В.”

За да поддържате енергията си, ще
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Протеините също са важни за
метаболизма, така че най-добре е
да ядете някакъв постен протеин като риба, пиле или яйца.

Друга причина да ядете закуска:
тя може да помогне за намаляване на
теглото. Изследване, публикувано през август 2018 г.,
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в рамките на деня в сравнение със закуска, която се състои от по-традиционна храна.

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než dodržování přísné diety nebo cvičebního plánu – zhubnout a zároveň si udržet hladinu energie, hladinu
cukru v krvi, obvod pasu a další důležité zdravotní ukazatele.

Váš příjem kalorií: Abyste zhubli, musíte si vytvořit kalorický deficit dodržováním zdravé stravy a zvýšením fyzické aktivity.

Spalování a příjem kalorií: Pokud hubnete díky většímu
množství pohybu nebo snižujete příjem kalorií, jste v kalorické
rovnováze nebo v kalorickém deficitu. Kalorická rovnováha vzniká, když se váš kalorický příjem a počet spálených kalorií rovnají.
Kalorický deficit je

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Mentre alcuni cambiamenti fisici, come braccia più snelle o addominali più tonici,
si notano quando si perdono più di 3 chili, altri, come una frequenza cardiaca a
riposo più sottile e una riduzione della pressione sanguigna,
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“La perdita di peso è un viaggio, non una gara. La maggior parte delle persone raggiungerà un peso sano, e lo manterrà, con un sostegno continuo e permanente da parte di operatori sanitari, familiari e amici ben intenzionati”,
afferma il dottor David Katz, direttore del Centro di ricerca sulla prevenzione
di Yale-Griffin.

Le buone abitudini di salute, come mangiare bene e fare esercizio
fisico regolarmente, alla fine porteranno alla perdita di peso.

Per chi solleva pesi da un po’ di tempo, questo percorso potrebbe iniziare prima rispetto a chi si allena meno frequentemente.

Negli ultimi due anni si è parlato molto, sia sui social media che fuori,
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aumentare il metabolismo e ridurre l’appetito. Sono in corso anche sforzi per sviluppare terapie
farmaceutiche più efficaci per la perdita di peso.

Ma i migliori consigli per la perdita di peso per il 2020,
e oltre, sono quelli che vedrete più spesso sui social media e che compariranno nel vostro feed di Facebook.
È stato dimostrato che questi consigli aiutano le persone a perdere peso bruciando più calorie di quelle che
consumano e possono anche essere utili per il diabete, la salute
del cuore e altro ancora. E i consigli sono supportati dalla scienza.

Tuttavia, questi non sono gli unici consigli per la perdita di
peso che possono dare maggiori risultati. Gli esperti dicono che questo è
un elenco più completo del semplice “perdere peso mangiando meno”.

1. Iniziare con un piano dietetico.

“Siete quello che mangiate” e la perdita di peso è sicuramente legata a
quello che mangiate, dice Andrew Weil, M.D.,
autore del best-seller del New York Times “La dieta della felicità”.

Oltre a perdere peso, tutti questi consigli possono essere utili anche per il diabete, la salute del cuore e altro ancora.

Se molti di noi hanno la fortuna di avere accesso a opzioni sane e ipocaloriche,
non tutti sono così fortunati. Potreste mangiare molte più calorie di quanto pensiate: secondo il CDC, l’americano medio
ne consuma quasi 300 in più rispetto agli anni Settanta.

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