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a avut loc în 2004, cercetătorii i-au întrebat pe participanți numărul de ore pe săptămână pe care le petreceau făcând exerciții fizice într-o
săptămână obișnuită. Al doilea sondaj, care a avut loc în 2012, a pus aceleași întrebări,
plus încă una suplimentară: Ați urmat un program consistent
de exerciții fizice? Participanții care au spus că au urmat un program
consistent de exerciții fizice au avut mai puține
șanse să recupereze kilogramele pierdute - și, important, să le păstreze.

"Rezultatele au indicat că respectarea unui program consistent de exerciții fizice poate explica menținerea greutății observată în eșantion", au scris cercetătorii.

Într-un studiu conex publicat anul trecut în revista Diabetes,
adulții care au urmat un program de slăbire conceput pentru a
crea o pierdere în greutate și o mai bună
sănătate metabolică au avut mai multe șanse să mențină aceste îmbunătățiri dacă ajungeau la cel puțin 30 de minute de activitate
fizică în fiecare zi, în comparație cu cei care ajungeau la doar trei minute.
De fapt, alte studii au constatat că cei care fac exerciții fizice în timpul zilei tind să piardă
în greutate cu mai mult succes decât cei care fac exerciții fizice noaptea.
Și, în mod interesant, s-a demonstrat că momentul
din zi în care faceți exerciții fizice are un impact mai mare asupra metabolismului decât tipul de activitate
pe care îl faceți. (În ceea ce privește alte tipuri de exerciții fizice,
noile studii sugerează că antrenamentul de rezistență poate avea cel mai mare impact
asupra pierderii în greutate. Într-un studiu din 2018 publicat în Journal of Strength and Conditioning Research, cercetătorii au analizat efectul antrenamentului de forță și de
rezistență asupra greutății corporale. Ei au constatat
că, dintre cele două, antrenamentul de rezistență a avut cel mai mare efect).
"În studiul original publicat, am fost interesați să explorăm intensitatea minimă a exercițiilor fizice necesară pentru a avea un impact asupra pierderii în greutate", a declarat Lindsay George,
cercetător asociat la Școala Norvegiană de Științe Sportive și autor principal
al studiului din 2018. "Am constatat că, pentru populația noastră de studiu, era extrem de dificil pentru ei să consume o cantitate suficientă de calorii pentru a obține schimbările de greutate corporală pe care le-am observat dacă nu erau activi pentru o anumită perioadă de timp pe parcursul zilei", a
adăugat George. Într-un studiu din 2017 al Universității din Connecticut, cercetătorii au analizat obiceiurile a aproape 7.000 de adulți
cu vârste cuprinse între 19 și 75 de ani care au
slăbit cu succes și au rămas la greutatea ideală. "Datele au arătat că participanții, în medie, aveau în jur de 20 de minute de activitate fizică pe zi,�

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"Gli effetti dell'ora del giorno sull'alimentazione e sull'esercizio fisico dipendono da quando, quanto spesso e in quale momento della giornata si fa esercizio", ha spiegato in un'e-mail
Sarah Bradford, ricercatrice dell'Università di Cincinnati.
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Lo studio ha incluso quasi due dozzine di partecipanti,
tutti in perdita di peso da 6 mesi e con un indice di massa corporea (BMI)
stabile. I partecipanti si sono allenati per 30 minuti al giorno, tre volte alla settimana alla
stessa ora del giorno, per le 12 settimane successive.
I ricercatori hanno registrato il peso, la percentuale di grasso corporeo e le abitudini alimentari
e hanno misurato i livelli di attività fisica con un accelerometro.
(È lo stesso monitor che si indossa per tenere traccia dei
passi; di solito è collegato a una porta USB). Nello studio, i livelli del
tasso metabolico a riposo dei partecipanti sono diminuiti, il che è un forte indicatore di perdita di peso,
e i livelli di attività fisica sono stati significativame nte più elevati.
I modelli alimentari hanno mostrato alcune tendenze interessanti: Coloro che svolgevano attività fisica in determinati orari - dalle 7
alle 11 del mattino, per esempio, o dalle 17 alle 19 - avevano abitudini alimentari più sane.
"Per le persone che si impegnano a mantenere la propria perdita di peso, il 'timing' gioca un ruolo importante nella pianificazione dei pasti", ha
detto Bradford. "Esercitarsi a una certa ora del giorno può rendere più facile incorporare il digiuno intermittente nel proprio programma".
Naturalmente, prima di iniziare a fare esercizio a un orario specifico, è bene consultare il
proprio medico, soprattutto se si stanno assumendo farmaci che potrebbero interagire con il programma di esercizio.
(Per esempio, un antinfiammatori o come l'ibuprofene potrebbe influenzare i livelli
di cortisolo, con conseguente aumento di peso).
Inoltre, in genere è più salutare fare esercizio per 30-60
minuti alla volta che per tre ore in una volta sola;
per questo motivo si consiglia di fare esercizio per un totale di 150 minuti alla settimana.

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Въпреки че някои хора отслабват по по-строг график, това определено не е задължително условие.

"За да постигнете максимален ефект от отслабването, просто трябreduslim в аптеките: https://bg.reduslim.health/а да определите време, в което да спортувате", казва професорът по медицина в Харвардското училище
д-р Джанет Г. Тейлър, автор на книгата "Децата индиго": Поколението на индиго и тяхното здраве и благополучие, разказва Health.
Това е единственото нещо, което правите, което
е установено всеки ден, и ще видите резултатите.
Но колко време е необходимо, за да
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изглежда един здравословен темп на отслабване?
Получете 10 най-добри съвета за отслабване За да получим конкретна информация, Health
поиска да се допита до експертите.
Ето какво имаха да кажат те за науката,
която стои зад отслабването, както и за плюсовете и
минусите на фитнес упражненията и диетите
по различно време. 1/ Колко време е необходимо, за да отслабнете?
По принцип повечето хора могат да очакват да отслабват с поне 1 до
2 килограма на седмица. Но колко килограма
или с каква скорост човек трябва да очаква да свали за една седмица зависи от редица фактори,
включително: началното тегло
на човека Възрастта на човека размера на порциите Нивото на активност и други поведения Напълняването обикновено се
контролира по-трудно, отколкото отслабването, и отнема повече време.

"Единственият реалистичен начин да отслабнете е да ядете по-малко и да се движите повече", казва Седрик
Брайънт, автор на "Библията за отслабване": Преразглеждане на бизнеса с диети.
"Яжте по-малко и се движете повече." Д-р Нишал Сингхал, д-р по медицина, лекар
в Програмата за интегративна медицина на Калифорнийския
университет, добавя, че е виждал хора,
които отслабват за по-кратко време (около
1 до 1,5 кг на седмица), когато са били много
активни, но е виждал и хора, които
отслабват по-бавно (около 0,
5 кг на седмица), когато не са били
активни. Що се отнася до средното
време, необходимо за отслабване, "Ако действително разгледате данни от средностатистич ески хора, които се опитват да отслабнат чрез диета и упражнения, има около 7% загуба на тегло след шест месеца до една година", казва д-р Сингхал.
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