You were given this body to Love

December 18, 2017

You were not given this body to hate it. You were given this body to love and nourish it. To discover it. To find out what it loves and what it doesn’t love. You were given this body to treat it with love and respect. You were given this body to enjoy the pleasures of life and love.

Love your body endlessly with no apologies.

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“Când vine vorba de pierderea în greutate, un măr pe zi pare să țină doctorul departe”, spune Kelly Choi, RD, purtător de cuvânt al Academiei de Nutriție și Dietetică.
“Cercetările au arătat că mâncatul unei porții mici la un moment dat pe parcursul zilei vă poate ajuta să vă simțiți mai sătul și să consumați mai puține calorii pe parcursul zilei.”

Și nimic nu te face să te simți mai înfometat decât să te
uiți la serialul sau filmul tău preferat, nu-i așa?
Dar asta nu înseamnă că trebuie să renunți la toate vizionările
de sfârșit de săptămână pe care le dorește inima ta.
Pur și simplu ritmează-te astfel încât să te poți bucura în continuare de
tot. “Oamenii au tendința de a mânca destul de repede pe canapea și, de îndată ce se așează, încep să ronțăie din gustările lor și adesea ajung să mănânce prea mult”, explică Iris Weigert,
MS, RDN, fondator al CookingFit.com și autor al cărții CookingFit: The Ultimate Healthy Living Cookbook.
“Ridicați furculița, eliberați-vă farfuria și încetiniți.” Iată cum.

Umpleți jumătate din farfurie cu fructe și legume.

Cu cât mai multă culoare, cu atât mai bine.

3. 3. Țineți-vă la curent. “Mulți oameni se trezesc că se pierd în momentul respectiv și nu-și fac timp să învețe de la alte persoane aflate în aceeași călătorie”, spune ea.
“În timp ce social media poate fi un instrument util în modelarea percepțiilor și înțelegerii noastre despre nutriție, nimic nu se compară cu discuția cu un nutriționist și un dietetician înregistrat.” (Amintiți-vă: Ignorați pe
oricine care sugerează să mergeți keto cold turkey.

De asemenea, este greu să continui să mănânci o dietă pe care nu ai mai încercat-o niciodată).

Așadar, ce să faci?

Încearcă un dietetician sau nutriționist.
“Nutriționiștii vă vor oferi îndrumare și vor putea să vă ajute să vă dați seama de un stil de viață care să se alinieze cu obiectivele de sănătate și bugetul dumneavoastră”, spune Weigert.
De asemenea, merită menționat faptul că cei mai buni
nutriționiști de acolo fac un singur lucru: te ajută să îți dai seama cum să mănânci mai bine pentru o sănătate optimă.

Adăugați un profesionist în fitness în echipa dvs.
La CookingFit, întotdeauna considerăm că este util să primim îndrumări de
la un bucătar și de la un antrenor personal în același timp.
(Le puteți găsi pe amândouă la CookingFit.com.) “Ei vă pot ajuta cu planificarea meniului, mărimea porțiilor și pregătirea alimentelor”, spune Weigert

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REDUSLIM
Abnehmen war noch nie so einfach wie heute. Ein neues, sicheres und natürliches Produkt verändert die Art und Weise, wie Tausende von Frauen und Männern schnell und einfach abnehmen:
Reduslim ®. Reduslim ® ist eine Ergänzung, die hilft, den Stoffwechsel zu
beschleunigen, d.h. die Art und Weise, wie
Ihr Körper Nahrung und Nährstoffe verarbeitet, um Energie zu erzeugen, den Hunger zu
verringern und den Fettabbau zu fördern.
Alle Komponenten, aus denen Reduslim ® besteht, werden aus bestimmten Pflanzen entnommen und
sehr sorgfältig unter strengen Hygienekontrollen verfeinert, um
eine hohe Sicherheit und Zuverlässigkeit zu gewährleisten, mit wenigen oder keinen negativen Auswirkungen.
Schlanker werden ist möglich, ohne chirurgische
Eingriffe oder kostspielige Therapien
Dieser geniale Artikel wurde entwickelt, um die Fettverbrennung und die Verringerung
der Körpergröße zu ermöglichen. Jetzt können Sie Kleidungsstücke benutzen, die vorher nicht gepasst haben!
Es ist allgemein bekannt, dass eine unkontrollierte und
übermäßige Kalorienzufuhr zu einem Anstieg des Körperfetts führt, insbesondere
in den Hauptbereichen wie Bauch, Oberschenkel oder Arme, wodurch Sie viel “plumper” aussehen.
Bei einigen Frauen kommt es im jungen Erwachsenenalter oder nach einer Geburt zu einem schnellen Anstieg des Körpergewichts.
Auch Faktoren wie Angstzustände oder ein inaktiver Lebensstil,
ausgelöst durch Überarbeitung, sind Risikoaspekte für das Aussehen von Übergewicht und Fettleibigkeit.

Reduslim ® kann Ihnen helfen, Ihr Gewicht ohne gefährliche
Diätpläne zu reduzieren.
Hunger: ein großes Problem bei übergewichtigen Frauen
Es ist
üblich, dass der Stress und die Angst, die durch die Gewichtszunahme hervorgerufen werden,
den Wunsch zu konsumieren, zusätzlich verstärken. Es ist ziemlich widersprüchlich, aber
es findet extrem oft bei Personen mit Übergewicht statt, aber dieses Produkt kann helfen, den Hunger zu minimieren.
Reduslim ® hat die Fähigkeit, schnelle Sättigungszustände mit
einer winzigen Menge an Nahrung zu erzeugen. Dies “zwingt” den Körper zur
Aufnahme von Fettbüchern, um Energie zu erzeugen, und daher ist es möglich, abzunehmen.
Chirurgische Eingriffe oder Diätprogramme gehören der
Vergangenheit an
Jetzt ist es möglich, ohne kostspielige chirurgische Eingriffe wie eine
Fettabsaugung (die in der Regel nur vorübergehend hilft) oder einen Magenbypass
Gewicht zu reduzieren. Reduslim® nutzt die Möglichkeit, ohne
viel Aufwand und ohne viel Geld auszugeben, bequem von zu Hause aus Gewicht zu reduzieren.
Und auch die “Diätpläne”, die sowohl uninteressant als auch
typischerweise komplex sind. Viele Frauen, die Diätpläne
einhalten, erleben nur Frustration und ein hohes Maß an Hunger,
das sie dazu verleitet, mehr Nahrung zu sich zu nehmen, das so
genannte “Binge”.
Es ist wichtig zu wissen, dass Reduslim ® die Muskulatur nicht angreift, sondern sie sogar stärkt, da
es die Mechanismen verbessert, durch die sie Fett als Kraftquelle nutzen.
Reduslim ® kann eine unglaubliche Ergänzung zum
Sport sein.
Reduslim ® bekämpft Übergewicht über zwei entscheidende Mechanismen:
Es erhöht den Grundumsatz, indem es den Körper selbst dazu bringt,
sein Fett zu verbrauchen.
Es verringert die Kalorienaufnahme durch Unterdrückung des Appetits.

Wie genau funktioniert Reduslim ®?
Alle Bestandteile von Reduslim ® sind 100% natürlich und risikofrei, es gibt keine Wechselwirkungen mit anderen Medikamenten und es schafft keine Abhängigkeiten. Daher ist Reduslim ® ein sicheres
Produkt.
Die Bestandteile von erfahrung reduslim ® sind:
Konjac Glucomannan
Dieser Teil ist eine besondere Art von löslichen Kohlenhydraten, die nicht in den Verdauungstrakt aufgenommen werden, aber als Nahrungsfasern wirken. Es verbindet sich mit Wasser und vergrößert dessen Volumen, da es löslich
ist. Diese unglaubliche Fähigkeit verleiht ihm die
Eigenschaft, das Sättigungsgefühl zu erhöhen, so dass man wirklich weniger Hunger verspürt.

Yerba Mate-Extrakt
Diese aus Südamerika stammende Pflanze hat außergewöhnliche Eigenschaften gezeigt, die nicht nur das Verlangen nach Essen minimieren, sondern auch dabei
helfen, auf natürliche Weise Fette loszuwerden.
Gymnema
Diese auf der iberischen Halbinsel beheimatete Pflanze hilft, den Blutzuckerspiegel
zu senken (der häufig zu Fett wird). Dadurch
werden die Zellen gezwungen, Fett als Energiequelle zu
nutzen. Sie ist ebenfalls nützlich, um die Abhängigkeit von süßen Lebensmitteln zu beseitigen.
Acetyl-L-Carnitin
Dieses aminosäureähnliche Teilchen wird für Stoffwechselvorgänge in der Zelle
benötigt, wird aber in der Regel über die Nahrung
kaum aufgenommen. Acetyl-L-Carnitin begünstigt den Eintritt von Fetten (in Form von Fetten) in die Mitochondrien zur Energiegewinnung.
Auf diese Weise funktioniert der Stoffwechsel, der für den Fettabbau im Körper verantwortlich ist.

Besuchen Sie http://reduslim.health/ und erfahren Sie mehr darüber,
wie Sie dieses wunderbare Produkt erwerben können.

Abnehmen war noch nie so einfach. Reduslim ®
ist eine Ergänzung, die hilft, den Stoffwechsel zu beschleunigen, d.h.
die Art und Weise, wie Ihr Körper Nahrung und Nährstoffe verarbeitet, um Energie zu erzeugen, den Appetit zu reduzieren und die Fettverbrennung zu fördern.
Zahlreiche Frauen erleben in jungen Jahren oder nach einer
Geburt einen schnellen Anstieg des Körpergewichts. Acetyl-L-Carnitin begünstigt den Eintritt von Fetten (in Form von Fettsäuren) in die Mitochondrien zur
Energiegewinnung. Dies ist genau die Art und Weise, wie die M

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“Questo studio ha rilevato che l’esercizio fisico di 30 minuti al giorno a un orario costante può aiutare le persone a mantenere la perdita di peso a lungo termine”, afferma l’autore
dello studio David Katz, MD, MPH, direttore dello Yale-Griffin Prevention Research
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I ricercatori hanno seguito un gruppo di 80 adulti in sovrappeso
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All’inizio dello studio, i partecipanti hanno seguito un popolare piano di perdita di
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Nello studio, un gruppo di partecipanti che svolgeva attività fisica a un orario costante ogni giorno ha riportato un maggiore successo nella gestione del peso alla fine dello studio
rispetto al resto dei partecipanti.

Non preoccupatevi, però, se non siete persone mattiniere. Secondo i ricercatori, potete comunque trarre beneficio dall’esercizio
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Assumersi la responsabilità

“Quando sono entrata a far parte di [Reebok], per me è stato davvero un passo avanti per affrontare il mio peso personale che mi portavo dietro”, dice Kyla Matta,
fisiologa dell’esercizio fisico che ha contribuito a sviluppare il diverso programma
Reebok Breaking2.

L’ispirazione per il programma Breaking2 è venuta dalla storia di recupero della stessa Matta.
All’età di 40 anni, a Matta fu diagnosticata una malattia respiratoria cronica e le furono dati
solo otto anni di vita. Per salvare la faccia ai suoi medici, invece
di entrare nella lista d’attesa per il trapianto di polmoni, ha optato
per una riabilitazione inversa estremamente impegnativa su un trampolino.
L’idea era quella di mantenersi fisicamente attiva, sviluppando la forza e la
resistenza necessarie per la riabilitazione.

La risposta del mio medico è stata: “È un bel cambiamento per te””, ricorda Matta. Ma il medico non ci mise molto a cambiare idea. Era solo qualcosa che potevo fare ad alta intensità”.

Στη μελέτη συμμετείχαν 77 υπέρβαροι άνδρες και γυναίκες, στους οποίους ανατέθηκαν διαφορετικά προγράμματα άσκησης.
Έπρεπε να ασκούνται σε συγκεκριμένες ώρες της
ημέρας για τις επόμενες δύο εβδομάδες – πρώτα στις 6:30 π.μ., στη συνέχεια στις 3:
30 μ.μ. και τέλος στις 7 μ.μ.

Και στις τρεις ομάδες άσκησης παρατηρήθηκε σημαντική απώλεια βάρους και περισσότεροι από τους μισούς συμμετέχοντες διατήρησαν το βάρος τους για τουλάχιστον
12 μήνες.

Για να βρείτε την καλύτερη ώρα
για να ασκείστε, αποφύγετε τις υπερβολικά έντονες προπονήσεις, οι οποίες μπορεί να βλάψουν
τις προσπάθειες απώλειας βάρους και
επίσης ενδεχομένως να εμποδίσουν την αθλητική σας απόδοση.
Δοκιμάστε μια εύκολη προπόνηση,
όπως ένα γρήγορο περπάτημα 30 λεπτών, τρεις
έως πέντε ημέρες την εβδομάδα
– ή μόνο 10, 20 ή 30 λεπτά την ημέρα, όποτε σας βολεύει.

Η ιδέα της προσκόλλησης σε
ένα συγκεκριμένο πρόγραμμα, ωστόσο,
δεν είναι εντελώς καινούργια.
Ήδη από τα τέλη του 19ου αιώνα,
οι γιατροί συνταγογραφούσαν προγράμματα άσκησης για τους ασθενείς που ανάρρωναν από καρδιακές προσβολές και άλλες ασθένειες.

Φάτε 2 και 2

Μια άλλη ιδέα που μπορεί να φαίνεται λίγο υπερβολική είναι να τρώτε μόνο δύο μικρά σνακ: 2 φέτες ψωμί,
2 χούφτες αμύγδαλα και 2 κουταλιές της σούπας φυστικοβούτυρο, για παράδειγμα.

Αλλά σε μια μελέτη που δημοσιεύθηκε στο περιοδικό Obesity τον Απρίλιο
του 2019, ερευνητές από το Κολέγιο Κτηνιατρικής του Πανεπιστημίου Cornell και τα Εργαστήρια Haskins της Νέας Υόρκης διαπίστωσαν ότι η τυχαία χορήγηση δύο
γευμάτων με τρόφιμα που είναι πλούσια σε πρωτεΐνες και φυτικές ίνες με ένα
σνακ που είναι πλούσιο σε ζάχαρη και θερμίδες μπορεί να σας
βοηθήσει να αισθανθείτε ικανοποιημένοι,
σύμφωνα με τα αποτελέσματα της μελέτης.

“Η μελέτη μας δείχνει ότι, τρώγοντας ένα μείγμα πρωτεϊνών και φυτικών ινών με ένα μικρό σνακ με υψηλή περιεκτικότητα σε εξευγενισμένους υδατάνθρακες, οι άνθρωποι θα μπορούσαν στην πραγματικότητα να μειώσουν την ποσότητα φαγητού που τρώνε σε κάθε γεύμα, χωρίς αρνητικές επιπτώσεις στην ποιότητα των όσων τρώνε”, δήλωσε ο Δρ Ρόμπερτ Μοντγκόμερι, καθηγητής ανθρώπινης διατροφής και ερευνητής διατροφολόγος στο Πανεπιστήμιο Κορνέλ και συν-συγγραφέας της μελέτης.

Μειώστε τις θερμίδες τρώγοντας μεγάλα γεύματα

Αν προσπαθείτε να χάσετε κιλά,
η Mayo Clinic συνιστά να κάνετε ένα πρόγραμμα γευμάτων που περιλαμβάνει
λιγότερα τρόφιμα – και αντί να τρώτε τρία τετράγωνα γεύματα,
προσπαθήστε να κατανείμετε τις θερμίδες αυτές
σε μικρότερο αριθμό γευμάτων. Για
παράδειγμα, θα μπορούσατε να τρώτε πρωινό, μεσημεριανό και βραδινό τέσσερις έως έξι φορές την εβδομάδα.

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Této studie se zúčastnilo více než 2 200 lidí, kteří absolvovali program hubnutí nazvaný Weight Watchers’ Fast 5.
Účastníci byli náhodně rozděleni tak, aby po dobu tří měsíců absolvovali dvě 20minutová cvičení se zátěží spolu se dvěma ze svých čtyř cvičení denně v určitých
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váhu udrželi.

Je to proto, že tělo je naprogramováno tak, aby se probouzelo
a chodilo spát v určitou denní dobu nebo blízko určité doby,” říká Dr. Ali Nazekasad, odborný asistent veřejného zdraví na University of North Carolina v Chapel Hill. “Říká
se tomu cirkadiánní časování.”

Pokud tedy chcete dodržet svůj původní cvičební plán, dbejte na to, abyste při cvičení každý den cvičili ve stejnou dobu. Jinak “vás to může trochu
rozhodit,” říká Nazekasad. “Může se stát, že necvičíte
v optimální dobu – nebo cvičíte, když jste unavení.
To všechno rozhodí.”

To znamená, že pokud ráno vstáváte nebo jdete večer spát a chcete cvičit ve stejnou dobu, zaměřte se například na 10:00 nebo 18:00 hodin. A necvičte jen jednou nebo dvakrát týdně – cvičte jako hodinky, doporučuje Nazekasad.

“Když cvičíte ve stejnou denní dobu, dáváte tělu šanci, aby to předvídalo,” říká. “Říká vašemu mozku:
‘Vím, že v tuto dobu vstanu a půjdu do posilovny'”.

A když cvičíte každý den ve stejnou dobu, vaše tělo říká mozku: “‘Je to každý den stejné.””

Kalorie je kalorie. Ale kolik jich musíte každý den zkonzumovat, závisí na vašem pohlaví, výšce a
váze, říká Nazekasad. Podle Národního institutu pro srdce,
plíce a krev (National Heart, Lung and Blood Institute) by se dospělí měli zaměřit na konzumaci přibližně 2 000 kalorií denně.

“Nejjednodušší a nejlepší způsob, jak zjistit, kolik kalorií byste měli sníst, je prostý pohled na rozdělení makroživin v jakémkoli dietním programu, který dodržujete,” říká Nazekasad.
“Pokud jste

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Ново проучване, публикувано през март 2019 г.
в Applied Physiology, Nutrition, and Metabolism, установи, че
хората, които са определили произволно “време за упражнения”, е
по-вероятно да се придържат към плана си, отколкото
тези, които не са определили график.

Всяка седмица избирайте време за упражнения, към което ще се придържате на 100% – независимо дали
е определен час всеки ден,
или 7 дни в седмицата, или дори определен ден от седмицата, например
понеделник. Целта ви е да имате постоянно време за активност всяка седмица
– не идеално.

“Ако имате ритуал, е по-лесно да го спазвате всяка седмица”,
казва Стантън Пийл, д-р, C.S.S.W., съавтор на новото проучване.
“Когато имате навик да правите упражнения всеки ден, това не се усеща като работа, а просто като ваш живот.”

Разбира се, ако не си определите
време за упражнения, въпросът е “как ще ги правя?”.
За да си помогнете, можете да проследите как се чувствате по време на и след заниманието, за да сте сигурни, че правите необходимите упражнения.

“Някои хора смятат, че е полезно да се упражняват на блокове от време през деня, като например да се упражняват 20 минути веднага след събуждане”, казва Аманда Карлсон,
д-р, съавтор на проучването от 2019 г.
и изследовател в Училището по
обществено здраве към Университета на Минесота.

“Можете да разделите времето на по-малки части, след което да го интегрирате в графика си, така че да нямате усещането, че добавяте допълнително бреме към деня си.”

Значението на упражненията

“Ако искате да отслабнете, трябва да правите упражнения”, казва д-р Уилям Бекер, директор на отдела по гериатрия
в болница “Ню Йорк-Пресбитериан” и директор
на Нюйоркския гериатричен център.
“Това не означава, че трябва да тичате по 3 мили всеки ден; може да е нещо толкова просто като 30 минути ходене всеки ден, както сме изследвали.”

Това е голяма част от проблема с много от популярните тенденции
в областта на диетите и фитнеса: Те често предполагат, че ще се чувствате отлично, докато тренирате, или
ще бъдете отлично, докато тренирате.
Но реалността е, че упражненията
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