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发表于 2022-8-8 09:08:03 | 显示全部楼层 |阅读模式
Η ιδέα είναι ότι έχετε περισσότερη ενέργεια κατά τη διάρκεια συγκεκριμένων περιόδων της ημέρας και είναι φυσικό να έχετε λιγότερες πιθανότητες να υπερφαγείτε αν είστε σε ώρα φαγητού. "Εάν έχετε την πιο περιοριστική για το φαγητό ώρα της ημέρας νωρίς και στη συνέχεια την πιο δραστήρια ώρα της ημέρας αργότερα, μπορεί να διαπιστώσετε ότι φυσικά πρέπει να τρώτε λιγότερες θερμίδες - και να διατηρείτε αυτές τις θερμίδες - μέχρι να φτάσετε στο σπίτι", λέει η Avery Shapiro, εγγεγραμμένη διαιτολόγος και βοηθός κλινικός καθηγητής διατροφής στη Σχολή Γεροντολογίας USC Leonard Davis. Η μελέτη παρακολούθησε τους συμμετέχοντες επί αρκετές εβδομάδες, με τους μισούς να ακολουθούν μια τυπική δίαιτα απώλειας βάρους που τους πρότεινε να ασκούνται τρεις ημέρες την εβδομάδα και να ακολουθούν ορισμένα όρια μερίδων, και τους άλλους μισούς να ακολουθούν την ίδια δίαιτα, αλλά να παραλείπουν την προπόνηση πριν από το δείπνο. Ενώ οι συμμετέχοντες έχαναν βάρος με παρόμοιο ρυθμό, η μελέτη διαπίστωσε ότι οι συμμετέχοντες που ακολουθούσαν το πρόγραμμα άσκησης σε όλους τους τομείς έχαναν περίπου 12 κιλά περισσότερα από τους συναδέλφους τους που δεν έκαναν γυμναστική μέχρι την τέταρτη εβδομάδα της δίαιτας, και σημείωναν πιο σταθερή πρόοδο όσο περνούσαν οι εβδομάδες. Προσοχή στις δίαιτες αποτοξίνωσης - επειδή σκοπεύετε να κόψετε ορισμένες τροφές, αυτό δεν σημαίνει απαραίτητα ότι κάνετε χάρη στον εαυτό σας, λέει ο Shapiro. "Πρέπει απλώς να είστε πολύ προσεκτικοί με το τι κόβετε - και με ποιες τροφές τα αντικαθιστάτε", λέει η Shapiro. "Η απώλεια βάρους πρέπει πάντα να βασίζεται σε πιο υγιεινές επιλογές, όχι σε στερήσεις". Αυτή η συμβουλή ισχύει ακόμη και όταν "αποτοξινώνετε" από συγκεκριμένες τροφές. Σίγουρα, μπορείτε να αρχίσετε να τρώτε περισσότερα λαχανικά, αλλά είναι σημαντικό να επιλέγετε επίσης τροφές πλούσιες σε θρεπτικά συστατικά για να καλύψετε και αυτά τα διατροφικά κενά. Χαρίστε στον εαυτό σας ένα νέο σύστημα παρακολούθησης της φυσικής κατάστασης. Η συναίνεση μεταξύ των μελετών είναι ότι οι ανιχνευτές δραστηριότητας είναι τα πιο αποτελεσματικά εργαλεία απώλειας βάρους, αλλά θα πρέπει να δεσμευτείτε ότι θα το χρησιμοποιείτε με συνέπεια, λέει ο Shapiro. "Αν περιμένετε την τέλεια στιγμή για να αυξήσετε τη δραστηριότητά σας, αυτή η τέλεια στιγμή είναι τώρα", λέει. "Ξεκινήστε από μικρά και ανεβείτε προς τα πάνω". Αν έχετε Fitbit, η Shapiro συνιστά το Charge 3, το Charge 3 Wireless ή το Alta. Αν έχετε Apple Pay, μπορείτε επίσης να ελέγξετε το The Band, που σχεδιάστηκε από τη Shapiro, το οποίο περιλαμβάνει συνταγές σχεδιασμένες να ταιριάζουν με τη νέα σας ρουτίνα γυμναστικής. Για συμβουλές σχετικά με το πώς να επιμείνετε στην άσκησή σας

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发表于 2022-8-8 10:32:33 | 显示全部楼层

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发表于 2022-8-9 04:31:22 | 显示全部楼层

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