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  34. “I ricercatori hanno identificato un momento specifico della giornata, chiamato ‘placca tricromica epistomale (eTP)’, in cui il consumo degli alimenti e delle bevande più favorite era più elevato. Studiando i livelli di attività delle persone in quel momento, hanno riscontrato una notevole differenza tra le persone che erano più propense a fare attività fisica in quel particolare momento e quelle che erano meno propense a fare attività fisica in quel momento specifico. È interessante notare che non c’era alcuna differenza nel BMI tra i due gruppi di persone”, ha detto l’autore
    principale dello studio Courtney Paulus, RD, che ha presentato la ricerca alla Obesity Society Conference di New Orleans.

    “Si tratta di una scoperta abbastanza semplice e diretta, che sembra essere ben correlata con i risultati ottenuti dalla maggior parte delle persone che hanno successo nella perdita di peso e che spesso fanno esercizio fisico regolare, fanno colazione, mangiano porzioni più piccole ai pasti e tengono traccia delle calorie”, ha detto Paulus.

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    Il problema: a volte abbiamo bisogno di un bicchiere di vino, di
    birra o di altri alcolici per rilassarci dopo una lunga
    giornata di lavoro. Ma gli studi dimostrano che questo può aumentare il rischio di mangiare troppo o di essere
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    fa parte del vostro piano di dimagrimento, assicuratevi di consumarlo
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    “wine-friendly” invece di un bianco fruttato.
    I 15 migliori esercizi per ridurre il grasso della pancia

    È scientificamente provato che l’esercizio fisico stimola il metabolismo e
    aiuta a perdere peso. E sì, per perdere il grasso della pancia è importante includere nella propria routine esercizi di stabilità (come le sedute sulla sedia) e di forza (come le flessioni).
    Ma se si allenano diversi gruppi muscolari, è probabile che si sudi e che si brucino calorie.
    Provate a iniziare l’allenamento con 10 minuti di riscaldamento (per esempio, facendo jogging a ritmo lento per 3 minuti, poi
    passando al trainer ellittico per cinque
    minuti e infine tornando a fare jogging). Poi, fate da 10 a 15
    minuti di esercizio cardiovascolare (per esempio, camminata sul tapis roulant o bicicletta).
    “L’allenamento a intervalli consiste in brevi raffiche di esercizi ad alta intensità seguite da attività a bassa intensità: il corpo deve lavorare per ripristinare le riserve di energia e acquisire forza, e questo processo fa bruciare calorie”, afferma Marc
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    Започнете с тренировка с ниска интензивност,
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    Например, докато сте във фитнеса, вземете няколко евтини леки тежести.

    “Ако просто започнете с леки тежести и започнете да надграждате, не е нужно да се притеснявате, че ще се контузите или че ще се натоварите прекалено много и ще се разболеете”,
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    Освен това ще започнете
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  37. În cadrul studiului, cercetătorii au analizat obiceiurile de exerciții fizice a peste 2.400 de persoane cu vârste cuprinse între
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    Koko Warner/Shutterstock

    “Să fii flexibil cu exercițiile fizice nu este o problemă, dar să te concentrezi cu adevărat asupra aceluiași moment al zilei și la aceeași oră timp de mai multe săptămâni ar putea fi important”,
    spune Lisa Moskovitz, fiziolog de exerciții fizice și purtător de cuvânt al Consiliului American pentru Exerciții Fizice.

    Dacă ați încercat deja o varietate de programe
    de exerciții fizice și ați constatat că nici unul dintre ele
    nu funcționează pentru dumneavoastră, atunci adăugarea orei din zi poate fi o mișcare inteligentă – dar este important să faceți acest lucru împreună cu alte metode de pierdere în greutate, cum ar
    fi o dietă cu conținut scăzut de calorii și o activitate fizică sporită, adaugă Moskovitz.

    Cele mai bune momente pentru a face exerciții fizice includ încălzirea, antrenamentul, răcirea și odihna.
    Încălziți-vă mușchii făcând câteva exerciții de întindere ușoară sau
    jucând un joc de tenis înainte de a lovi greutățile,
    spune Moskovitz. “În timpul antrenamentului, gândiți-vă la modelul de respirație”, spune
    Moskovitz. “În loc de a merge doar până la capăt, gândiți-vă să faceți un model de respirație mai lent și controlat pentru a obține cel mai mult din antrenamentul dvs.”.

    “Răcirea ta ar trebui să fie un timp de recuperare”,
    spune Moskovitz. “În timpul timpului de răcire, concentrează-te să rămâi puțin la sală sau să mergi pe jos pentru a-ți întinde mușchii și doar să te relaxezi.”

    Păstrați sănătatea

    Cunoașteți povestea femeii care a început să dea jos kilograme cu o
    dietă exclusiv americană, cu conținut scăzut de grăsimi?
    Știi că dieta este adesea prezentată ca fiind cea
    mai bună modalitate de a pierde în greutate, dar este de fapt cea mai proastă modalitate
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    publicate în revista Obesity în august 2019.

    Planul “este eficient pentru pierderea în greutate pe termen scurt (până la 3 luni), dar nu și pe termen lung”, spune autorul revizuirii, Bridget Patton, într-un comunicat de presă.
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