ปรับเปลี่ยนพฤติกรรม ( 5 ) การกิน
อ่าน: 9025วันนี้จะเล่าเรื่องขนมหวาน ของว่าง โดยเฉพาะเวลานั่งคุยกันหรือนั่งดูโทรทัศน์
เอา เรื่องขนมหวาน ของหวานก่อน เป็นคนที่ชอบมากๆ เวลากินข้าวเสร็จ ถ้าไม่ได้กินขนมหวานหรือของหวานจะรู้สึกเหมือนยังกินไม่อิ่ม พอเริ่มลดน้ำหนักตัวก็เริ่มปฏิบัติการลดขนมหวาน ของหวาน เป็นพ่อบ้านอาหารถุงครับ (กำลังจะเปลี่ยนเป็นหิ้วปิ่นโตแทนนะครับ) มีหน้าที่รับลูกสาวกลับบ้านและซื้ออาหารเย็นด้วย ก็เลยซื้อของหวาน ขนมหวานติดมือกลับบ้านด้วยทุกวัน ก็เริ่มด้วยการซื้อน้อยลง เคยซื้อขนมชั้น 2 ชิ้น หม้อแกง 2 ชิ้น สังขยา 2 ชิ้น วุ้น 2 ชิ้น แถมมันเชื่อมอีกต่างหาก (กินกัน 3 คนเองนะครับ) ก็ค่อยๆลดจำนวนลงทีละน้อย หรือเคยซื้อกล้วยบวชชี เต้าส่วน ข้าวเหนียวกะทิทุเรียนฯ ทีละ 3 ถุง ก็ลดเหลือ 2 ถุง เอามาแบ่งกัน 3 คน มีเท่าไหร่ก็แบ่งกันกินเท่าที่มี กว่าจะเลิกได้ใช้เวลาพักใหญ่ๆเหมือนกันนะครับ ปัจจุบันก็นานๆ ซื้อสักครั้ง
ขนม ของว่าง หรือของจุกจิก ที่กินเวลาคุยกันหรือเวลาดูโทรทัศน์ก็เหมือนกัน ก่อนหน้านี้ยกโหล ยกกระป๋องไปนั่งหน้าจอเลย กินกันจนกว่าจะหมดโหลหรือหมดกระป๋องกันเลยหละ พอเริ่มลดน้ำหนัก ก็พยายามไม่กินอะไรเลย ถ้าทนไม่ไหวจริงๆก็จะหยิบแบ่งไป 2 ชิ้น 3 ชิ้นหรือเท่าที่ต้องการ หมดแล้วหมดเลย (บางทีก็มีข้อยกเว้น มีรอบสองรอบสามเหมือนกัน แต่รวมๆแล้วก็ยังน้อยกว่ายกโหล ยกกระป๋องเหมือนเดิม)
ดี ที่สุดคงเป็นวิธีไม่ซื้อเข้าบ้าน แต่ก็ทำลำบากเพราะเด็กๆกำลังกินกำลังนอน เดี๋ยวนี้เก่งมากแล้วเพราะฝึกมานาน เห็นขนมวางอยู่หรือเปิดตู้เย็นเจอก็จะรู้สึกเฉยๆ เป็นสมัยก่อนเหรอ หมดไม่มีเหลือครับ ฝึกสักพักก็จะปรับเปลี่ยนพฤติกรรมได้ครับ อดทนหน่อยก็จะทนสิ่งยั่วยุได้ แล้วจะพบกับความสำเร็จครับ
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“Diejenigen, die während der gesamten Studie konsequent trainierten, erzielten sowohl eine Verbesserung als auch eine Aufrechterhaltung ihres Gewichtsverlusts, unabhängig von ihrem Ausgangsgewicht”,
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Auch der Tagesablauf von Erwachsenen zählt.
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Aber vergeuden Sie Ihren morgendlichen Kaffeesaft nicht gleich wieder.
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Die Studie ergab jedoch, dass diejenigen, die vor dem Sport Kaffee
tranken, ein höheres Energieniveau aufwiesen als diejenigen, die keinen Kaffee tranken.
Wenn Sie also früh aufstehen, um zu trainieren, sollten Sie lieber vorher eine Tasse Kaffee trinken als danach.
Es wird angenommen, dass Kaffee den Stoffwechsel ankurbelt, sagt Jennifer Windley,
RDN, Gründerin der Website Latte Factor. Das heißt, das Getränk beschleunigt die natürliche Kalorienverbrennung des Körpers.
“Das ist sehr wichtig, wenn Sie die zusätzlichen Kalorien beim Aufwachen vor der Arbeit schnell verbrennen wollen”,
erklärt sie gegenüber Yahoo Lifestyle.
Windley empfiehlt, schwarzen Kaffee zu trinken - keinen Kaffee mit Milch
oder Sahne. “Kaffee ist wirklich
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Преди проучването изследователите са установили, че упражненията късно вечер (когато спите) и след това събуждането няколко часа по-късно могат да забавят нормалната хормонална и метаболитна реакция на организма при събуждане и да доведат до спад
на енергията.
“Непреднамерената последица от ограниченото във времето хранене и повече време в леглото през нощта е, че ядете и спите повече през нощта, но нямате зрял във времето метаболитен отговор на събуждането и храненето, за да придвижите загубата на тегло”, казва д-р Грег Тиерски,
DVM, професор по хранене и метаболизъм в Purdue
и един от водещите автори на изследването.
За разлика от това редовните физически упражнения - 30
минути поне три пъти седмично - водят до повишаване на
регулиращите апетита хормони като лептин и инсулин и до увеличаване
на енергийния разход с около 500 калории за 24 часа, за 48-часовия период,
установяват изследователите.
“Когато спортувате първото нещо сутрин, тази реакция вече е готова и е готова да ви накара да изгаряте калории, докато сте будни”, казва
Тиерски.
С други думи, упражнявайки се първо сутрин, вие
подготвяте тялото си да работи извънредно - преди обяд и вечеря - за да изгори цялата храна,
която ще приемете през деня.
Само се уверете, че се упражнявате умерено - проучване от 2015 г., публикувано в списание
Diabetes Care, съобщава, че точно толкова хора,
които се упражняват, го правят с неправилна интензивност, колкото и хората, които се упражняват
с правилна интензивност, което показва, че
повечето от нас се упражняват твърде малко.
Също така е разумно да ограничите тренировките си до минимум 30 минути, особено за хората, които спортуват повече от три пъти седмично.
Според Центъра за контрол на заболяванията максималното препоръчително количество упражнения
за човек, който тежи 170 кг, е около три до пет часа седмично.
Включването на повече време за сън е също толкова важно,
казва Тиерски: “Ако искате да извлечете максимална полза от изгарянето на калориите първо сутрин, наистина е важно да спите по седем до осем часа всяка нощ.”
Какво току-що научихме за отслабването
Да се научите да се храните по-здравословно
не е свързано само с това колко ядете
- важно е и кога. Разбира се, пълноценната храна
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Studie sledovala 615 dospělých s nadváhou po dobu
šesti měsíců a náhodně zařadila účastníky do jedné ze dvou skupin: Vědci zjistili, že ti, kteří cvičili každý den od 15:30 do 18:30 po dobu 30 minut, zhubli téměř třikrát více než ti,
kteří byli ve skupině s časnou večeří. Výsledek?
57% úspěšnost úbytku hmotnosti ve srovnání s 23% úspěšností skupiny, která
večeřela brzy ráno.
Proč je to důležité: Autoři píší, že cvičení a jídlo ve stejnou denní dobu mohou
zvýšit pocit spokojenosti a poskytnout pocit sociální sounáležitosti.
Z praktického hlediska vám cvičení později může pomoci vyhnout se konzumaci těžkého jídla
těsně před spaním, kdy se hladina kortizolu obvykle zvyšuje.
To zvyšuje riziko vzniku špatného spánkového režimu, který může negativně ovlivnit hubnutí.
Ale stejně jako existuje spousta špatných rad,
existuje i několik skvělých tipů, které, pokud se jimi budete
řídit, vám mohou pomoci účinně zhubnout.
Shodit tuk: Věda o nízkokalorických svačinách
1. Jezte, dokud nejste sytí, ne hladoví.
Je snadné se do jídla tak vžít, že jíte, dokud se nenacpete,
a ne dokud nejste spokojení. Znalost vaší osobní úrovně
sytosti vám pomůže lépe se rozhodovat, co jíst, říká doktor Douglas Rosen, odborný asistent pro výživu
a potravinářské vědy na Queen’s University v Ontariu.
“Mnoho z nás se nikdy nenaučí jíst pro potěšení z jídla,” říká Rosen. “Prostě přestaneme, když cítíme hlad. To je vážný problém, který může způsobit dlouhodobé zdravotní problémy, včetně obezity a cukrovky 2. typu.”
Abyste získali lepší představu o tom, co vás zasytí, doporučuje Rosen přemýšlet o tom,
co byste považovali za “dobré jídlo” - ne co byste považovali za “špatné jídlo” - a věnovat pozornost své schopnosti přestat jíst.
“Základním požadavkem je nejspíše to, abyste mohli přestat jíst, aniž byste se cítili nepříjemně,” říká.
Kolik jídla vlastně potřebujete, abyste byli spokojení?
Pokud jíte doma, zkuste sledovat, co sníte v průběhu jednoho týdne,
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“Αν ξέρεις τι κάνεις, μπορείς να κάνεις σχεδόν οτιδήποτε θέλεις να κάνεις”, δήλωσε ο
Michael J. Zaslow, επικεφαλής συγγραφέας της μελέτης
και επίκουρος καθηγητής Ιατρικής στο Πανεπιστήμιο της
Φλόριντα στο Gainesville της Φλόριντα.
Πρόσθεσε όμως: “Αν έχετε περιορισμένο προϋπολογισμό, σφιχτό πρόγραμμα ή δεν έχετε καμία πληροφορία, τότε δεν έχετε άλλη επιλογή από το να κάνετε πολλή άσκηση ταυτόχρονα”.
Τότε είναι που μπορείτε να επωφεληθείτε από το να κάνετε κάτι όπως να γυμνάζεστε την ίδια
ώρα κάθε μέρα ή να επιμένετε
σε μια συγκεκριμένη ώρα κάθε εβδομάδα, αντί για μια συγκεκριμένη ώρα
κάθε μέρα.
Αν ξέρεις τι κάνεις, μπορείς να κάνεις σχεδόν οτιδήποτε θέλεις να κάνεις”.
Η εν λόγω μελέτη παρακολούθησε 81 υπέρβαρους και παχύσαρκους συμμετέχοντες για μια περίοδο πέντε μηνών, σύμφωνα με δήλωση των Εθνικών Ινστιτούτων Υγείας. Κατά τη διάρκεια αυτής της περιόδου, οι συμμετέχοντες κατατάχθηκαν τυχαία είτε σε μια “ομάδα διαλείπουσας άσκησης” είτε σε μια “ομάδα συνεχούς άσκησης”, οι οποίες έκαναν προπόνηση στις καθορισμένες ώρες κάθε μέρα για μια ώρα κάθε μέρα.
Μετά από τρεις μήνες άσκησης σε διαφορετικές ημέρες, η μελέτη διαπίστωσε ότι η ομάδα που γυμνάζονταν την ίδια ώρα κάθε μέρα διατήρησε την απώλεια βάρους καλύτερα από την ομάδα που γυμνάζονταν διαλειμματικά. Το όφελος αυτό δεν διήρκεσε - τους τελευταίους τρεις μήνες, η ομάδα που γυμνάζονταν κατά διαστήματα διατήρησε την απώλεια βάρους της.
Αν γυμνάζεστε μία ώρα κάθε μέρα, τότε η προσήλωση σε μια συγκεκριμένη ώρα κάθε μέρα θα σας βοηθήσει να διατηρήσετε καλύτερα την επιτυχία σας.
Έχοντας αυτό κατά νου, ας δούμε τα πλεονεκτήματα και τα μειονεκτήματα του να γυμνάζεστε μια συγκεκριμένη ώρα κάθε μέρα για να χάσετε κιλά.
Η βασική γραμμή για το πότε να γυμνάζεστε
Πλεονεκτήματα:
1. Έχετε περισσότερες πιθανότητες να επιμείνετε στη ρουτίνα άσκησής σας.
Ανά πάσα στιγμή, μπορεί να είναι πιο εύκολο να προγραμματίσετε την άσκησή σας παρά να την κάνετε μέρος της καθημερινής σας ρουτίνας. Αλλά μπορεί να είναι εξίσου δύσκολο να επιμείνετε σε μια συνήθεια αν δεν έχετε θέσει ως στόχο να την κάνετε συνήθεια.
Το να πηγαίνετε στο γυμναστήριο για μια ώρα στις 9 π.μ. κάθε μέρα είναι ιδανικό. Με αυτόν τον τρόπο, όπως διαπίστωσε η μελέτη, είναι πιο πιθανό να διατηρήσετε τις προπονητικές σας συνήθειες. Αλλά αν δεν μπορείτε να πάτε στο γυμναστήριο το πρωί, τότε ορίστε μια ώρα προπόνησης
Non tutti i giorni sono uguali quando si tratta di fare esercizio.
Se vi allenate tre giorni alla settimana, potrebbe essere più efficace allenarsi
il primo e il secondo giorno della settimana piuttosto che i giorni dal terzo al quinto.
“Questo perché molte volte le persone hanno difficoltà ad andare oltre i quattro giorni della settimana”, spiega Karen Ansel, autrice di Heal Your
Metabolism e cofondatrice del National Metabolism Summit.
Questo può essere dovuto ai vincoli di tempo della vita familiare, ma anche al fatto che iniziare una nuova abitudine può essere scoraggiante.
Cercare di uscire da una routine può far cadere in una crisi, rendendo più facile rimanere in casa
a vegetare.
Poiché è difficile attenersi a un solo momento della settimana, provate a seguire uno schema.
Per esempio, questa routine dal lunedì al sabato potrebbe
fare al caso vostro:
Lunedì: Esercizi per 30 minuti.
Esercizi per 30 minuti. Martedì: Allenamento per un’ora.
Allenamento per un’ora. Mercoledì: Giorno di riposo.
Giorno di riposo. Giovedì: Esercizi per 30 minuti.
Esercizi per 30 minuti. Venerdì: Un giorno di riposo.
Un giorno di riposo. Sabato: Giorno di riposo.
Ad alcune persone piace iniziare l’allenamento con un approccio totale, che va oltre la mente.
“Queste persone iniziano letteralmente a correre e a fare una routine di esercizi folli”,
dice Ansel, “per cercare di sentire il bruciore per tutto il tempo”.
Ma a volte è meglio iniziare in modo lento e semplice. Fare un allenamento facile all’inizio vi aiuterà a costruire la forza e a garantire che non iniziate con un infortunio che potrebbe far deragliare il vostro piano di perdita di peso.
“Camminate senza fatica, a passo sostenuto, per un tempo prestabilito”, suggerisce Ansel.
“Potete trovare un parco, un centro commerciale o un posto del genere, dove avete un tempo prestabilito”.
Un’altra possibilità è quella di partecipare a un corso di ginnastica presso l’YMCA
o il centro sociale locale, dove troverete un gruppo di persone interessate a migliorare la propria forma fisica
e la propria salute.
Oltre al grande sostegno sociale, questi corsi di solito
iniziano con un breve riscaldamento (ad esempio, da 5 a 10 minuti) seguito da un esercizio più lungo
(ad esempio, da 30 a 45 minuti), dice Ansel.
Yogurt per la perdita di peso
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