Hey people!
I was asked to guest host the amazing morning chat show ‘Noni’ whilst the lovely Juliana Olayinka travelled to the Motherland!!! We discussed the rise of plus-size models, why women should love their bodies regardless of size and how the African fashion scene is taking the world by storm!
My guests were:
Model and Marketing Manager, Jacqueline Ilumoka
Plus Size Model, Vivian Eyo-Ephraim and
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Lola
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einfache und leicht zu bedienende App nutzten, die ihnen half,
ihr Training zu organisieren und ihre Fortschritte zu
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Ziel der App war es, die Gewichtsabnahme so einfach wie möglich zu gestalten, sagt Studienautor Dr.
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“Wir haben versucht, den Patienten zu vermitteln, dass es sich nicht um eine Diät, sondern um einen Lebensstil handelt”, sagt er.
“Wir helfen den Patienten, die richtige Art von Bewegung auszuwählen, die ihnen Spaß macht, wie Radfahren oder Joggen, und geben ihnen dann einen leicht zu befolgenden Plan an die Hand.”
Die App namens DailyBurn ermöglicht es den Nutzern auch, ihre Nahrungsaufnahme zu protokollieren und ihre Trainingseinheiten zu verfolgen, je nach ihren persönlichen Zielen.
“Es ist so konzipiert, dass man sich wie eine virtuelle Gruppe fühlt, die gemeinsam an der Erreichung ihrer Ziele arbeitet”, sagt Sagar.
Nach der Anmeldung legt jedes Mitglied ein Zielgewicht fest – das
kann knapp unter 100 Pfund oder bei 150 Pfund liegen. (“Viele Menschen scheitern, weil sie die Bedeutung der Berechnung ihres eigenen Zielgewichts unterschätzen”,
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“Wir führen die Idee der intelligenten Diät ein”, sagt
er. “Mit Hilfe was kostet reduslim in der apotheke App
lernen Sie, welche Lebensmittel Ihnen schmecken, und Sie lernen, sich etwas
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Die App ermutigt die Nutzer auch dazu, sich Ziele für die Gewichtsabnahme
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Seinen Untersuchungen zufolge nahmen 78 % der Diätwilligen,
die die App nutzten, nur geringfügig ab, während die Nichtnutzer etwa sechs Pfund zulegten. Und
die Nutzer verzeichneten einen Gewichtsverlust von 2,6 Pfund (im
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kostengünstig war.
“Die Menschen müssen lernen, ihren Lebensstil anzupassen, um aktiver zu werden und gesündere Essgewohnheiten zu erlernen”,
sagt er. “Viele Menschen haben eine positivere Einstellung gewonnen und müssen nicht mehr so viel Junkfood essen.”
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В проучването, което включва участници с ИТМ между 30 и 50 (на базата на
индекса на телесната маса, който се изчислява като отношение
на теглото в килограми към височината в метри), са включени 1067 участници със затлъстяване или наднормено тегло.
Някои от лицата са били помолени да правят редовно физически
упражнения по определено време на деня, докато останалите са били помолени да правят физически упражнения по едно и също време всеки ден.
И двете групи успяха да
постигнат сходни нива на загуба на
тегло в продължение на 12 месеца, но тези, които се упражняваха
постоянно, бяха склонни да запазят теглото си в дългосрочен план.
“Придържането към еднократна тренировка в определено време на деня изглежда е достатъчно за поддържане на успешно отслабване”, казват авторите на изследването.
Проучването обаче има някои ограничения, включително фактът, че отслабването на участниците е проследено за период от две години
– но има някои доказателства, че
последователното изпълнение на упражнения в определено време може да увеличи ефективността на
друг метод за отслабване, наречен “протокол за циклично използване на въглехидрати”.
Проучване от 2013 г., публикувано в Journal of Obesity,
проследява ефекта от два много различни метода за отслабване – високопротеиновата, нисковъглехидратна диета
Weight Watchers и нискомаслената средиземноморска диета.
В продължение на почти една година и двете програми са били ефективни.
И двете програми бяха успешни в дългосрочен план,
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При средиземноморската група също така е намалял рискът от наддаване на тегло на
по-късен етап.
Проучването
Ефектът от загубата на тегло
е незабавен, но всъщност поддържането на загубата на тегло изисква малко усилия, казва Джоселин Кушман,
регистриран диетолог и специалист
по хранене в Wellth360. Ключът? Превърнете упражненията в навик.
“Проучването “Най-доброто време
reduslim хапчета за отслабване упражнения за
отслабване” имаше за цел да покаже това: че можете да накарате избора си на начин на живот да работи за усилията ви за отслабване”, казва Кушман.
“Това предполага, че не трябва да се придържате към строг график на тренировките, но тренировките по едно и също време всеки ден са начин да помогнете за поддържането на този здравословен навик.”
Кушман отбелязва, че тъй като
няма научни доказателства,
които да потвърждават, че определени часове от деня работят
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ritmi circadiani – i cicli innati di autoregolazione del corpo di
24 ore – possono influenzare il peso corporeo.
Le persone che hanno orari di sonno o di veglia più costanti tendono a essere più sane di quelle che
spostano i loro orari di sonno e di veglia nel corso della
giornata.
È stato però dimostrato che diverse attività influiscono sui ritmi circadiani.
“È corretto affermare che un’attività fisica organizzata in modo costante in un orario prestabilito ogni giorno favorisce un programma di veglia e sonno più coerente”, afferma Alison Field, studentessa di master in nutrizione umana
presso l’Università del Colorado Boulder e autrice dello studio.
In uno studio pubblicato sulla rivista Sleep Medicine, i ricercatori dell’Università del Colorado Anschutz Medical Campus hanno osservato i modelli di sonno e di alimentazione di 40 uomini e donne in sovrappeso per
14 giorni. La metà di loro è stata istruita a seguire un regime di allenamento di “leggera intensità” tre volte
alla settimana, con un allenamento di 45 minuti ciascuno.
I restanti 20 partecipanti sono stati istruiti ad attenersi a un regime
di esercizio “moderato”.
In totale, i partecipanti hanno bruciato circa 100 calorie al giorno mentre seguivano l’allenamento
leggero, che era circa la stessa quantità dell’esercizio
moderato. Ma i ritmi circadiani di coloro che seguivano l’allenamento leggero erano molto più regolari di quelli di coloro
che seguivano l’allenamento moderato, rendendo i loro orari di sonno e veglia più sincronizzati.
Field afferma che, poiché i ritmi circadiani sembrano influenzare il metabolismo del nostro corpo
e la quantità di cibo e di esercizio fisico, seguire e allineare il programma di esercizio quotidiano con il proprio orologio circadiano può essere una buona
idea.
“Perseguire un’attività fisica strutturata [in un orario] sincronizzato con i ritmi del sonno può aiutare a sostenere una quantità di attività fisica giornaliera adeguata dal punto di vista energetico, che a sua volta può essere utile per promuovere una perdita di peso sostenibile”,
afferma Field.
I partecipanti allo studio che hanno svolto l’allenamento leggero erano anche meno propensi a fare uno spuntino
dopo l’attività fisica rispetto a quelli che si sono attenuti all’allenamento moderato e questo, più che il numero di calorie
bruciate al giorno, sembrava influenzare la perdita di peso.
Sentire e avere fame dopo un allenamento può essere un segno che non si mangia
abbastanza, dice Linda Bacon, docente di nutrizione e dietetica all’Università del Tennessee.
Questa sensazione scompare nel giro di un’ora, quando si dovrebbe fare
rifornimento, dice la professoressa.
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Orientări privind dieta și exercițiile fizice:
Pași zilnici: Încercați să faceți în jur de 10.000.
Pentru sfaturi despre cum să începeți, faceți clic aici
Exerciții pentru pierderea în greutate
Potrivit unui studiu publicat în revista Obesity, atunci când faceți exerciții fizice mai devreme în timpul zilei (înainte de prânz), ardeți mai puține calorii și mâncați mai multe alimente mai bogate
în calorii decât atunci când faceți exerciții
fizice mai târziu în cursul zilei (după prânz).
Prin urmare, a face exerciții fizice la prima oră a dimineții ar putea duce la creșterea
în greutate.
Dacă alegeți să faceți exerciții fizice la prima oră, luați în considerare posibilitatea
de a merge la o plimbare sau de a face o “odihnă activă” rapidă și intensă – ceea ce înseamnă că
sunteți activ și stați în continuare așezat, dar pentru o perioadă mai scurtă
de timp – pentru a preveni creșterea în greutate,
a declarat Dr. Lisa Larsen, profesor de sănătate și
știință a exercițiilor fizice la Colorado State University,
pentru Men’s Health.
“Într-o anumită măsură, exercițiile fizice sunt ca un stimulent: Poate reduce pofta de mâncare și îi poate face pe oameni să nu mai mănânce”, a spus ea.
“Dacă faceți exerciții fizice la prima oră, s-ar putea să nu aveți un mic dejun la fel de bun, dar puteți mânca în continuare în mod normal mai târziu în cursul zilei”.
Știm: Nu este nevoie să vă stresați în legătură cu programul de alimentație sau de exerciții fizice.
Alege-l pe cel care funcționează pentru tine și rămâi
cu el.
Mănâncă inteligent de Dr. Brian Wansink, Chief Science Officer la Google
“Este foarte greu să stai departe de mâncarea nesănătoasă dacă faci exerciții fizice la începutul zilei”, a spus
ea. “Oamenii cred că nu ai de ales, ca și cum ar trebui să găsești o modalitate de a obține calorii în timp ce te antrenezi, dar există o soluție simplă.”
Potrivit Dr. Larsen, dacă faceți exerciții fizice dimineața și vă este foarte foame,
încercați să vă așezați și să mâncați niște fructe sau o bucată de fructe și iaurt.
Ea sugerează să evitați să ronțăiți covrigi, brioșe sau chiar o mână de covrigi, care v-ar putea depăși aportul
caloric.
O altă opțiune: Mâncarea unei gustări cu iaurt. “Iaurtul are un conținut ridicat de proteine și un conținut scăzut de calorii”, a
explicat Dr. Larsen. “De asemenea, ajută la digestie dacă aveți ceva timp în plus dimineața”.
Rămâneți hidratat de Dr. Nina Schoenfield, New York City
“De multe ori, [oamenii] îmi spun că nu beau suficientă apă pentru că nu�i
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O estudo analisou o peso e os hábitos alimentares de mais de 1.100 adultos com idades compreendidas entre os 25 e os 75 anos que participaram no 2007
Behavioral Risk Factor Surveillance Survey. Os participantes
foram questionados sobre o seu tempo e ingestão calórica.
Aqueles que comiam mais de quatro refeições por dia eram mais propensos
a terem excesso de peso e obesidade, e também consumiam
mais calorias e menos frutas e vegetais.
Mesmo que não tenha dificuldades com os hábitos alimentares, pode ser benéfico encontrar um tempo que funcione melhor para si e segui-lo.
De facto, não o fazer pode ter mais repercussões negativas do que se apenas fosse com
uma abordagem de rodar livremente para entrar no seu exercício.
“Não é verdade que se não nos agarrarmos a um tempo, ele não funciona”, diz Frank Sacks,
director do Center for Human Nutrition da NYU Langone Health.
“Se não tivermos estrutura, é mais provável que comamos mais”.
E se não comermos mais, não vamos perder peso”.
O estudo, que foi apoiado por bolsas do Instituto Nacional do Coração, Pulmão e Sangue e do Instituto Nacional do Cancro, também descobriu que comer uma refeição pré-estabelecida antes do exercício físico cria um taco de tempo fácil de observar.
Assim, para ver realmente uma diferença na forma como se sente e na aparência, é importante limitar a ingestão de alimentos por volta do momento em que se faz exercício. Pode ser tão simples como tomar um pequeno lanche por volta das 17 horas em vez do cocktail que tem estado a salivar e não tomar um lanche nocturno.
Faça do exercício físico uma parte activa da sua vida diária, e é muito menos provável que volte a ter hábitos pouco saudáveis.
“Se vai fazer a mesma coisa todos os dias,
essa consistência é realmente importante”, diz a treinadora de celebridades Anne Preuss.
Experimente isto: Escolha um alimento de cada categoria – proteínas, frutas, legumes, hidratos de carbono – e certifique-se de que come pelo menos três por refeição. Depois, faça 15 minutos de exercício físico de que desfrute, por dia. Aqui estão os nossos favoritos:
FOTOS: O ano em fitness Viaje pelo globo com as últimas novidades em saúde e fitness
1. Sinta-se à vontade para ser picuinhas – com o seu treino.
Se fizer o mesmo exercício todos os dias, é mais fácil queimar um pouco, ou adicionar um pouco a cada um dos
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snu każdej nocy może pomóc w utracie wagi.
W badaniu opublikowanym w lipcu 2019 roku w czasopiśmie Sleep, naukowcy stwierdzili,
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Dieterzy chętni do nauczenia się, jak robić zakupy lub przygotowywać zdrowe posiłki,
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Podczas gdy niektóre z tych programów są drogie, oszczędności na jedzenie na zewnątrz mogą dodawać się szybko.
“Zajęcia z gotowania kosztują około 30 dolarów i zajmują do dwóch godzin, aby zakończyć”,
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Wszystkie posiłki są ważne, ale śniadanie jest tym, co pomaga rozpocząć dzień na drodze do zdrowego życia.
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Jedno z badań z University of Adelaide w Australii sugeruje, że możesz stracić więcej wagi, jeśli pominiesz liczenie kalorii na rzecz “zdrowego” podejścia.
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