Tradicionalni recepti

Ljubitelji vježbanja trebaju paziti na unos vode, kaže studija

Ljubitelji vježbanja trebaju paziti na unos vode, kaže studija

Prekomjerno pijenje vode dovodi do hiponatrijemije koja može dovesti do smrti

Ova studija otkriva da sportaši trebaju izbjegavati prekomjerno pijenje vode ili sportskih napitaka.

Sportaši koji piju previše vode ili previše sportskih pića možda će htjeti smanjiti, prema Klinički časopis za sportsku medicinu.

Opasnost od „hiperhidracije“ ili pretjerane konzumacije tekućine je u tome što može dovesti do hiponatremije (EAH) povezane s vježbanjem. EAH je uzrokovan nedostatkom natrijuma u tijelu koji nastaje kada se natrij utapa u velikim količinama vode.

Studija, koju je proveo dr. Rosner sa odjela za medicinu Univerziteta u Virdžiniji, navodi dva srednjoškolca koji su popili previše vode i umrli od EAH -a. Jedan od srednjoškolaca razvio je hiponatremiju nakon što je popio 16 litara tečnosti za ublažavanje grčeva u mišićima. Prema Klinika Mayo, oko tri litre vode dnevno smatra se "odgovarajućom količinom" za muškarce.

Rosner u studiji primjećuje da će pijenje samo kad ste žedni spriječiti dehidraciju. Naravno, postoje izuzeci od slučaja do slučaja: ako se sportaš, na primjer, jako znoji, nije preporučljivo da sačeka dok ne ožedni prije nego što popije vodu.


Sve što trebate znati o & ldquo75 Hard Challenge & rdquo trendovima na TikToku

Ali to zaista, zaista ne mora biti tako. Ako ste rsquore na TikToku, vrlo je vjerojatno da je vaš feed poslužio prijatelja ili influencera radeći nešto što se zove 75 Hard Challenge. Hashtagovi #75HardChallenge i #75Hard zajedno imaju više od 31 milion pregleda.*

I dok sumnjivi trendovi mršavljenja nisu novi (sup, keto dijeta, recepti Whole30 i isprekidani post?), Ovaj 75-dnevni plan koji je stvorio motivacijski govornik, podcaster, autor i vlasnik kompanije Andy Frisella postaje VIRUALAN (OPET) ) iz svih pogrešnih razloga.

Prije nego što krenemo u sve ovo, osjećam da mi je dužnost reći vam da vas gubitak kilograma ne čini nužno zdravijim i da broj na ljestvici ima vrlo, vrlo malo veze s vašim ukupnim zdravljem. Takođe, dijete i izazovi nisu održivi. Period. Zato ne rade. Još jedna stvar: Ne morate donositi odluku (posebno ako vam je cilj izgledati drugačije ili se pridržavati rutine koja ne ostavlja prostora za odmor ili zabavu). U redu, sići ću iz kutije za sapun. Ako čitate do sada, ILU.


Zavisi, i zaista morate pročitati etikete. Gatorade, na primjer, prodaje jedno sportsko piće od 20 unci (oz) s 34 grama (g) ili 8 žličica (žličica) dodanog šećera i još jedno s 0 g dodanog šećera. Slično, Vitaminwater ima jedno sportsko piće od 20 oz s 27 g (6,4 žličice) dodanog šećera i drugo s 0 g dodanog šećera. Američko udruženje za srce (AHA) preporučuje 6 žličica ili manje za žene i 9 žličica ili manje za muškarce s dodatkom šećera dnevno.

Sportska pića mogu biti potrebna za smanjenje umora i poboljšanje performansi kada neprestano vježbate duže od sat vremena, kaže Jacqueline Shahar, CDE, fiziologinja za kliničke vježbe i specijalist za njegu i obrazovanje o dijabetesu u Joslin Diabetes Centru u Bostonu.

Sportska pića takođe vam mogu pomoći da ostanete hidrirani tokom kraćih treninga u izuzetno toplim, vlažnim danima. "Primarni razlozi za konzumiranje sportskih pića tijekom vježbanja su opskrba tekućinom i elektrolitima kako bi se spriječila dehidracija, te opskrba ugljikohidratima kako bi se održala dostupnost goriva za mišiće tijekom dužeg vježbanja", kaže dr Mike Saunders, direktor Laboratorija za ljudske performanse u Jamesu Univerzitet Madison u Harrisonburgu, Virdžinija. "Ovi događaji uključuju maratonsko trčanje, vožnju na duge staze i triatlone te druge događaje sličnog trajanja i intenziteta", dodaje Saunders.

Za sportaše izdržljivosti, pijenje samo vode tijekom vježbanja moglo bi povećati vjerojatnost da će doživjeti grčeve ili ono što je poznato kao stanični edem, koji je oticanje uzrokovano nakupljanjem tekućine u stanicama, kaže Shahar. Osim toga, pijenje samo vode može dovesti do hiponatrijemije ili niske razine natrija u krvi, što može dovesti do simptoma poput zbunjenosti i, u teškim slučajevima, napadaja, dodaje ona.


Studija upozorava trkače da ograniče unos vode

Nakon što su godinama govorili sportašima da piju što više tekućine kako bi izbjegli dehidraciju, neki ljekari sada kažu da previše pijenja tokom intenzivnih vježbi predstavlja daleko veći rizik po zdravlje.

Sve veći broj sportaša - maratonaca, triatlonaca, pa čak i planinara u Velikom kanjonu - ozbiljno razrjeđuju svoju krv pijući previše vode ili previše sportskih pića, a neki teško padaju, pa čak i umiru, kažu liječnici.

Novo istraživanje o trkačima na Bostonskom maratonu, objavljeno danas u The New England Journal of Medicine, potvrđuje problem i pokazuje koliko je ozbiljan.

U istraživanju je učestvovalo 488 trkača u maratonu 2002. godine. Trkači su davali uzorke krvi prije i poslije trke. Iako je većina bila u redu, 13 posto njih - ili 62 - popili su toliko da su imali hiponatremiju ili abnormalno nizak nivo natrija u krvi. Tri su imale toliko niske nivoe da im je pretila smrt.

Trkači koji su razvili problem bili su sporiji i trebalo im je više od četiri sata da završe stazu. To im je dalo dovoljno vremena da piju obilne količine tečnosti. I pili su, u prosjeku tri litre, ili oko 13 šoljica vode ili sportskog napitka, toliko da su se zaista udebljali tokom trke.

Rizik za sportiste zbog ispijanja previše tečnosti već nekoliko godina zabrinjava ljekare i direktore trka. Kako su sporiji trkači ulazili u duge trke, ljekari su počeli viđati sportiste koji su posrtali u medicinske šatore, mučni, umorni, jedva koherentni i sa ozbiljno razrijeđenom krvlju. Neki su umrli na licu mesta.

Godine 2003. američko Track & amp Field, nacionalno upravno tijelo za atletiku, trčanje na duge staze i trčanje, promijenilo je svoje smjernice kako bi upozorilo na takvu praksu.

Ljekari maratona kažu da nova studija nudi prvu dokumentaciju problema.

"Prije ove studije sumnjali smo da postoji problem", rekao je dr. Marvin Adner, medicinski direktor Bostonskog maratona, koji je sljedeći ponedjeljak. & quotAli to dokazuje. & quot

Adner i drugi su rekli da se hiponatremija u potpunosti može spriječiti. Tijekom intenzivnog vježbanja bubrezi ne mogu izlučiti višak vode. Kako ljudi nastavljaju piti, višak vode ulazi u njihove ćelije, uključujući i moždane. Napunjene moždane stanice, bez prostora za širenje, pritiskaju lubanju i mogu komprimirati moždano deblo, koje kontrolira vitalne funkcije poput disanja. Rezultat može biti koban.

No, maratonci su jednostavno slijedili ono što je već dugo konvencionalni savjet dat sportašima: Izbjegavajte dehidraciju po svaku cijenu.

& quotPi ispred žeđi, & quot je bila mantra.

Ljekari i kompanije za sportska pića "dehidraciju su napravili medicinskom bolešću koje je trebalo strahovati", rekao je dr. Tim Noakes, stručnjak za hiponatremiju sa Univerziteta u Cape Townu.

"Svi postaju dehidrirani kada se utrkuju", rekao je dr Noakes. & quotNo, u čitavoj istoriji trčanja nisam našao nijedan smrtni slučaj kod sportiste od dehidracije u takmičarskoj trci. Ne jedan. Čak nije ni slučaj bolesti. & Quot

S druge strane, rekao je, zna za ljude koji su se razboljeli i umrli od prevelikog pijenja.

Noakes je rekao da se hiponatremija može liječiti. Mala količina visoko koncentrirane otopine soli daje se intravenozno i ​​može spasiti život pacijentu izvlačenjem vode iz natečenih moždanih stanica.

No, rekao je, liječnici i hitni radnici često pretpostavljaju da je problem u dehidraciji i daju intravenozne tekućine, ponekad ubijajući pacijenta. On i drugi savjetuju da se prije tretmana ispita koncentracija soli u krvi sportaša.

Sa svoje strane, trkači mogu procijeniti koliko bi trebali popiti mjereći se prije i nakon dugih treninga kako bi vidjeli koliko su izgubili - a time i koliko vode trebaju zamijeniti.

Ali mogu i slijediti ono što dr Paul D. Thompson naziva i kvotirati grubo pravilo. & Quot

Doktor Thompson, kardiolog u bolnici Hartford u Connecticutu i maratonac, savjetuje trkačima da piju dok su u pokretu.

"Ako zastanete i popijete nekoliko šoljica, pretjerujete", rekao je.

Adner je rekao da bi i sportisti trebali biti oprezni nakon trke. & quotDon 't počnite gurati vodu, & quot; rekao je.

Umjesto toga, savjetovao je trkačima da pričekaju dok ne počnu mokriti, što je znak da tijelo više ne zadržava vodu.

Glavni autor rada, dr Christopher S.D. Almond, iz Dječje bolnice, rekao je da je prvi put čuo za hiponatremiju 2001. godine kada je jedna biciklistica toliko popila tokom vožnje od New Yorka do Bostona da je imala napad. Na kraju se oporavila.

Dr. Almond i njegove kolege odlučili su istražiti koliko je hiponatremija prevladala.

Do nedavno je to stanje bilo gotovo nečuveno jer su događaje izdržljivosti poput maratona i triatlona gotovo u potpunosti naselili brzi sportaši koji nisu imali vremena popiti previše.

& quotElitni sportisti ne piju puno, a nikad nisu ni pili & quot, rekao je dr Noakes.

Vodeća maratonka na Olimpijskim igrama u Atini, trčeći na vrućini od 97 stepeni, popila je samo 30 sekundi cijele utrke.

Na Bostonskom maratonu 2002. godine, rekao je dr. Arthur Siegel, iz medicinskog tima Bostonskog maratona i šef interne medicine u bolnici McLean na Harvardu u Belmontu, Mass., Problem hiponatremije "napustio nas je kao topovski hitac" 2002. godine.

Te godine je 28-godišnja žena stigla do Heartbreak Hill-a, na Mile 20, nakon pet sati trčanja i ispijanja sportskih pića. Borila se do vrha. Osećajući se užasno i pretpostavljajući da je dehidrirala, progutala je 16 unci tečnosti.

"Srušila se u roku od nekoliko minuta", rekao je dr Siegel.

Kasnije je proglašena za moždano mrtvu. Nivo natrija u krvi bio joj je opasno nizak, 113 mikromola po litru krvi. (Hiponatremija počinje s razinama natrija ispod 135 mikromola, kada oticanje mozga može uzrokovati zbunjenost i omamljenost. Razine ispod 120 mogu biti fatalne.)

Od tada na Bostonskom maratonu niko nije umro, ali tamo je bilo gotovo promašaja, sa 7 slučajeva hiponatrijemije 2003. i 11 prošle godine, a umrlo je i drugdje, rekao je dr Siegel. Dodao je da su to samo slučajevi među trkačima koji su dolazili u ljekarske šatore tražeći pomoć.

U pismu, takođe u časopisu, ljekari opisuju 14 trkača na Londonskom maratonu 2003. sa hiponatremijom koji su u prosjeku čekali više od četiri sata prije odlaska u bolnicu. Neki su bili lucidni nakon trke, ali niko se nije sjetio da ju je završio.

Ta vrsta odlaganja zabrinjava doktora Siegela. "Najvažniji zaključak je da je to vrlo raširen problem, a prelazak ivice od omamljenosti i zbunjenosti do napadaja vrlo je zeznuto i može se dogoditi vrlo, vrlo brzo", rekao je.

Direktori Bostonskog maratona žele naučiti trkače da ne piju toliko, rekao je dr Siegel. Oni također predlažu da trkači na početku trke napišu svoju težinu na grudnjacima. Ako se osjećaju loše, mogli bi ih ponovo izvagati. Svatko tko se udeblja gotovo sigurno ima hiponatremiju.

"Umjesto da čekamo dok se ne sruše, a zatim testiramo njihov natrij, možda ga možemo usitniti u pupoljku", rekao je dr Siegel.

Ispravka: 20. aprila 2005., srijeda Članak na naslovnoj strani u četvrtak o opasnosti za sportiste od prevelike količine vode pogrešno je naveo standardnu ​​mjernu jedinicu natrijuma u krvi. To su milimoli po litri, a ne mikromoli.


Evo tri jednostavna načina za poticanje metabolizma za zdrav način života

Metabolizam je lanac kemijskih reakcija koje se događaju u našem tijelu, pretvara hranu u energiju. Što god jedemo ili pijemo, potrebno je pretvoriti u energiju kako bi tijelo funkcioniralo. Naše tijelo neprestano funkcionira 24 do 7, neke od tih funkcija su nesvjesne, poput disanja, cirkulacije krvi, proizvodnje hormona i rasta i obnavljanja stanica. Energija koja se koristi za obavljanje ovih funkcija naziva se bazalni metabolizam.

Metabolizam vašeg tijela ovisi o mnogim faktorima poput starosti, tjelesne građe koja uključuje vašu visinu, težinu i veličinu, spol, klimu/okruženje. Ovi faktori su izvan naše kontrole, ali svakako postoje i drugi faktori poput onoga što jedemo- prehrana, način života koji živimo i vježbamo li ili ne, među su tri kritična faktora koji mogu pomoći u ubrzanju ili usporavanju metabolizma. Loš metabolizam često dovodi do zdravstvenih stanja poput pretilosti i metaboličkih poremećaja poput dijabetesa, krvnog tlaka.

Evo tri jednostavna načina koji vam mogu pomoći u ubrzanju metabolizma:

Prehrana: Ono što jedemo to smo i šta jesmo

Dnevni unos kalorija određen je bazalnim metabolizmom (BMR). Dakle, ovisno o vašem fitnes cilju i BMR -u, određena količina kalorija je uključena u svakodnevnu prehranu. Jednako je važno voditi računa o izvoru kalorija. Ako želite povećati metabolizam, trebali biste se usredotočiti na konzumaciju proteina, žitarica cijelog zrna, prosa, svježeg voća i povrća. Poznato je da ova hrana ubrzava metabolizam, a također je i dobar izvor vlakana, vitamina i minerala i antioksidansa koji poboljšavaju opće zdravlje i imunitet. Hranu koja se prerađuje ili sadrži šećer treba izbjegavati jer je siromašan izvor hranjivih tvari i može usporiti tjelesni metabolizam.

Uravnotežena prehrana sadrži sve hranjive tvari koje su vam potrebne za ubrzanje metabolizma. Ljubaznošću slike: Shutterstock

Vježba: Ključni faktor za poticanje metabolizma

Svakodnevno vježbanje ima brojne zdravstvene prednosti, od kojih je ubrzanje metabolizma jedna od najvažnijih dobrobiti. Svakodnevno vježbanje poboljšava cirkulaciju krvi, poboljšava hormonsku ravnotežu. Također pomaže u poboljšanju tjelesnog sastava, odnosno može povećati masu bez masti i mišićnu masu u tijelu, svi ovi faktori dovode do poboljšanog metabolizma.

Možete se odlučiti za bilo koji oblik vježbe poput kardiovaskularnih vježbi ili vježbi snage, ili jednostavne aktivnosti poput joge, hodanja ili trčanja. Da biste vidjeli rezultate, važno je formirati rutinu i disciplinu poput barem vježbanja 5 dana u tjednu.

Način života: Vrsta života koji vodimo

Način života koji živimo ima ogroman utjecaj na nas. Dobar i aktivan način života uključuje pravilne prehrambene navike, dnevnu aktivnost, količinu dnevnog unosa vode, način spavanja, nivo stresa, učestalost pušenja ili pijenja i izlaganje sunčevoj svjetlosti neki su od faktora koji utječu na metabolizam.

Sunčeva svjetlost, san i voda su među kritičnim faktorima koje obično zanemarujemo. Za dobar metabolizam važno je konzumirati 8-10 čaša vode dnevno, spavati 6-8 sati i najmanje 15 minuta dnevnog izlaganja suncu.

Svakodnevna konzumacija alkohola i pušenje mogu drastično smanjiti tjelesni metabolizam, jer su to obično "prazne" kalorije i mogu utjecati na organe.

Stres, koji je vrlo čest u današnjem životu, još je jedan faktor koji može dovesti do lošeg metabolizma, jer dovodi do hormonske neravnoteže, što dovodi do žudnje za hranom i često se prepuštamo slatkoj i nezdravoj hrani kako bismo se nosili sa stresom.

Vrlo je važno održavati zdrav i aktivan način života koji uključuje kretanje, pravilnu prehranu i izbjegavanje stresa radi poboljšanja metabolizma.

/> Aman Puri

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Koliko vam vježbi zaista treba?

Sigurno ste čuli savjet: Uzmite 30 minuta aerobnih vježbi najmanje 5 dana u sedmici. No, ima li recept za jednu veličinu zaista smisla?

Ta izreka dolazi iz Centra za kontrolu i prevenciju bolesti, a potkrijepljena je i brojnim studijama, objašnjava dr Lisa Cadmus-Bertram, docentica kineziologije na Univerzitetu Wisconsin & ndashMadison. Ali Američki koledž sportske medicine & mdasha cijenjena istraživačka grupa & mdashprefinira savjet da kažete da ako naporno radite, vaša aerobna vježba može biti samo 75 minuta sedmično. Naravno, stručnjaci za ACSM također očekuju da ćete vježbama snage dodavati 2 do 3 dana u sedmici i da se protežete najmanje 2 dana svake sedmice.

Dakle, koji je pravi iznos za vas? Zaista ovisi o tome šta tražite, kaže Cadmus-Bertram. Prvo, ne reagiraju svi jednako na svaku vježbu: Neki ljudi su prikladniji za kardio vježbe, dok drugima je lakše izvesti sklekove za desetak, objašnjava ona. I drugo, najefikasniji recept za vježbu ovisi o vašim ciljevima vježbanja. Raspored treninga maratonca izgleda sasvim drugačije od rasporeda učitelja joge na treningu.

Evo nekoliko savjeta koji će vam pomoći da odredite koji je raspored vježbi najbolji za vas.

Ako želite smršavjeti & hellip

I svakako uz kardio, uključite i trening otpora, dodaje ona. Treninzi snage pomažu vam u izgradnji mišićne mase, što povećava vaš bazalni metabolizam, što znači da ćete sagorijevati više kalorija čak i kad se tijelo odmara. Također razmislite o rotiranju među raznim vježbama, dodavanju novih kako biste nastavili izazivati ​​svoje tijelo, kaže ona.

Ako želite tonirati & hellip

Počnite dodavanjem treninga otpora 2 do 3 dana u sedmici, preporučuje Cadmus-Bertram. Kad budete spremni pojačati intenzitet, dodajte još jedan dan treninga snage, fokusirajući se na svaku veliku mišićnu grupu dva puta tjedno, prema preporukama Američkog koledža sportske medicine.

Ako želiš živjeti duže & hellip
Budite aktivni i ostanite aktivni, kaže Cadmus-Bertram. Dobijte preporučenih 150 minuta aktivnosti umjerenog intenziteta sedmično (ili 75 minuta aktivnosti intenzivnog intenziteta), plus trening snage ili otpora dva puta sedmično. Uključite istezanje koje će vam olakšati ostanak u aktivnosti i potencijalno zaštititi od ozljeda.

Ova meta pomaže vam u jačanju srca i pluća, sprječavanju razvoja rezistencije na inzulin, održavanju zdrave težine i izbjegavanju kronične upale, objašnjava Cadmus-Bertram.

Možda biste trebali razmisliti o povećavanju broja minuta: Dokazi koji izravno povezuju vježbanje sa prevencijom raka još uvijek nisu konačni, ali gore spomenuta nedavna studija pokazala je da je za prethodno neaktivne žene u postmenopauzi vježbanje 300 minuta umjerene ili intenzivne aerobne vježbe svake sedmice bilo korisnije u smanjenju tjelesne masti & mdash za koji je poznato da povećava rizik od raka dojke u usporedbi sa 150 minuta vježbanja sedmično. Autorica studije Christine Friedenreich, znanstvena voditeljica epidemiologije raka i istraživanja prevencije u Alberta Health Services, kaže da je zaključak da bi više vježbanja moglo smanjiti rizik od raka dojke čak i više nego što je sugeriralo prethodno istraživanje: "Znamo da je 150 minuta tjedno korisno, ali 300 je bolje. "

Ako želiš bolje spavati & hellip

Pazite na vrijeme treninga: "Neki ljudi jako dobro vježbaju navečer, ali drugi smatraju da to čini unutar nekoliko sati prije spavanja, što ima negativan utjecaj na njihovu sposobnost da zaspu ili zaspu", primjećuje Cadmus-Bertram . Ako je ovo posljednji slučaj za vas, planirajte prvo raditi ujutro ili prije ručka. (Pogledajte najbolje grickalice koje možete pojesti prije treninga.)

Ako ste skloni sjediti veći dio dana.
Osim 150/75-minutnog recepta, pokušajte se kretati svakih sat vremena nekoliko minuta. Prema istraživanju Anali interne medicine& mdashand to vrijedi čak i za ljude koji ispunjavaju smjernice o aktivnostima! "Svi znamo da naše tijelo nije evoluiralo da sjedi po cijele dane", kaže Cadmus-Bertram.

Dobra vijest je da je nedavno istraživanje pokazalo da 2 minute hodanja svakih sat vremena mogu pomoći u poništavanju negativnih učinaka sjedenja. Istraživači su otkrili da je 2 minute svakog sata aktivnosti ravnomjernog intenziteta svjetlosti (poput hodanja) jednako 33% nižem riziku od smrti za 3.242 odrasle osobe u studiji. Možete ga uključiti u svoju rutinu postavljanjem podsjetnika na računaru ili telefonu da napravite pauzu svakih sat vremena i mdashor koristiti aplikaciju, poput Stand Up! (za iPhone ili iPad) ili BreakTaker (za Windows).

Zato zapamtite: Minimalna minimalna aktivnost da biste ostali zdravi i dobro spavali je 150/75 minuta umjerene/snažne aktivnosti sedmično dvostruko više od toga ako vam je cilj smršavjeti. A ako vam se to čini preteškim, imajte na umu da možete prekinuti vježbe i mda svaka mala aktivnost pomaže, a raditi nešto je uvek bolje nego ništa!


Šta je 75 teško? Koja su pravila?

Nakon što krenete u 75 teški izazov, morate slijediti strogi skup pravila koje je opisala Frisella & mdash, naći ćete ih ispod & mdash 75 dana zaredom, bilježeći vaš napredak svaki dan, vježbajući dva puta dnevno i uzdržavajući se od alkohola i određenih grupe hrane.

Slijedite dijetu

Iako ne & rsquot navodi koje namirnice ovo uključuje, alkohol i & ldquocheat obroci & rdquo su zabranjeni. Ipak, nije jasno šta se kvalifikuje kao „varalica“.

Vježbajte dva puta dnevno, najmanje 45 minuta

Jedan od ovih treninga mora biti trening na otvorenom, kaže Frisella, iako nije objašnjeno zašto. U to se može računati šetnja na otvorenom.

Pijte četiri litre vode dnevno

Ovo je prilično standardno pravilo za većinu fitnes izazova, a povećani unos vode nudi neke prilično vrijedne prednosti. To uključuje zaustavljanje pregrijavanja, pomaganje bubrezima da se riješe otpada iz vašeg tijela, isporuku kisika po cijelom tijelu, povećanje tjelesnih performansi i amortizaciju mozga, leđne moždine i drugih osjetljivih tkiva.

"Četiri litre vode dvostruko je više od onoga što zdravstveni radnici preporučuju odraslim osobama da konzumiraju jedan dan", objašnjava dijetetičarka konsultantica i direktorica CityDietitians Sophie Medlin.

Istuširajte se petominutnim hladnim tušem

Opet, ništa novo ovdje & mdash u smislu zdravstvenih izazova, tj. Smatra se da ćete se hladnim tušem zapaliti unutrašnji termostat, povećati metabolizam i pokrenuti unutrašnje mehanizme za proizvodnju topline. Proizvodnja norepinefrina i dopamina & mdash dva hormona koji vaš nervni sistem prebacuju u simpatično stanje & mdash će se povećati, pomažući vam da se osjećate energičnije, budnije i motivirano prije treninga. Espreso koji je prethodno čučanj može pričekati.

Fotografirajte napredak svaki dan

Ovdje se mogu pronaći i neke zanimljive nauke. Naučnici sa Kalifornijskog univerziteta u Irvineu otkrili su da su učesnici koji su četiri sedmice svakodnevno slikali nasmijani autoportret doživjeli značajno poboljšanje raspoloženja, kao i povećano samopouzdanje. Međutim, svakodnevni selfiji mogu dovesti do tjelesne dismorfije i mentalnog stanja u kojem je osoba stalno zabrinuta zbog nedostataka u svom fizičkom izgledu.

"Kad ne postoji fleksibilnost [s jelom] koja može biti jako štetna za ljude"

Obavljajte druge 'nepovezane zadatke' i 'nasumična djela ljubaznosti'

Ono što se čini kao više holistički cilj nesumnjivo bi poboljšalo vaše razine dopamina i smanjilo osjećaje dobrog hormona, što je izravno povezano s povećanim nivoom motivacije. Učini uslugu, plati je naprijed i udari o držač za čučanj. "R.A.O.K. uključuje stvari poput doniranja, volontiranja, plaćanja stranog obroka, punjenja vreće za otpatke tokom vježbanja na otvorenom itd.", Glasi 75 tvrdi predložak s Frisellinog Instagram računa. "Ako se zadatak izvrši s namjerom, vjerujem da kolektivna moć ovih djela može donijeti ogromne pozitivne promjene cijelom svijetu."


101 krajnji savjet za mršavljenje za ljeto 2020

Ova sveobuhvatna lista savjeta u trenu će vam omogućiti da se osjećate najbolje i da se osjećate najbolje.

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Približno 45 miliona Amerikanaca svake godine započinje dijetu, prema Bostonskom medicinskom centru. Nažalost, mali broj njih traje jako dugo. Analiza istraživanja objavljena u časopisu Američki psiholog sugerira da će velika većina ljudi koji pokušavaju na dijeti na kraju doživjeti neuspjeh i na kraju povratiti izgubljenu težinu-ako ne i više-kada se odreknu bilo kojeg restriktivnog plana ili loših savjeta za mršavljenje kojih su se pokušali pridržavati.

Gubitak težine i uspješno držanje na težini zahtijeva holistički pristup, a ne neki unaprijed pripremljeni program koji je tako neugodno slijediti koliko je lako odustati. Uostalom, skupe boce soka i fitnes programi koji izazivaju bol mogu se održavati samo toliko dugo.

Očigledno je da će ovo ljeto biti jedinstveno za gotovo svakoga zbog pandemije koronavirusa. Ali to ne znači da ćete biti zatvoreni u svom domu 24 sata dnevno. Zapravo, sa zemljom u procesu ponovnog otvaranja, ulaskom toplijeg vremena i obiljem svježih proizvoda, možda bi samo bilo the sezona za poduzimanje koraka za mršavljenje-samo se pobrinite za primjenu odgovarajuće socijalne distance i drugih sigurnosnih smjernica kako se COVID-19 ne bi širio. Čitajte dalje kako biste otkrili 101 savjet za mršavljenje koji će vam pomoći da ovog ljeta usavršite svoju tjelesnu građu. A ako vam je potrebna motivacija da se aktivirate, evo 5 nuspojava nedovoljnog izlaska van.

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Uprkos onome što ste naveli da vjerujete, mršavljenje nije odlazak na dijetu, oduzimanje hrane ili konzumiranje niskokaloričnih prerađenih obroka. Zapravo, Cynthia Sass, MPH, RD, doprinosi urednik ishrane za Zdravlje i vježbajući nutricionist, kaže da je upravo suprotno.

"Osim što nije potpuno zadovoljavajuće, dijetalna hrana može izazvati pustoš u vašem apetitu, izazvati upalu, promijeniti zdrave bakterije u vašim crijevima vezanim za kontrolu tjelesne težine i preopteretiti vaš imunološki sistem", napisao je Sass u članku za Zdravlje"Istraživanje također pokazuje da prelazak s prerađene hrane na cjelovitu hranu povećava sagorijevanje kalorija, što znači da konzumiranje prave hrane može pomoći da smršate čak i bez smanjenja unosa kalorija (rezultat koji sam vidio mnogo puta)." A za više metoda kojih se trebate kloniti pogledajte 45 nezdravih savjeta za mršavljenje koje stručnjaci kažu da ih pod svaku cijenu treba izbjegavati.

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Dobre vijesti, čokoholičari, Sass kaže da bi konzumiranje tamne čokolade, koja ima antioksidanse koji se bore protiv upala, trebalo biti dio vaše dnevne rutine. A prema istraživanju iz 2012. objavljenom u Arhiva Internalna medicina, pojedinci koji redovno konzumiraju čokoladu mršaviji su od onih koji se suzdržavaju.

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Bilo da ga unosite suncem ili suplementima, malo vitamina D uvelike pomaže pri mršavljenju - da ne spominjemo njegovu važnu ulogu u borbi protiv koronavirusa. Istraživanje objavljeno 2014 American Journal of Clinical Nutrition otkrili su da su pojedinci s prekomjernom tjelesnom težinom s neadekvatnim nivoom vitamina D u krvi koji su adekvatno povećali nivo vitamina D izgubili više kilograma i više tjelesne masti od onih koji su na dijeti ili vježbali sami. A da biste tražili znakove o tome koliko hranjivih tvari unosite, provjerite 20 simptoma nedostatka vitamina D, prema medicinskim stručnjacima.

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Niste prirodno ranoranilac? Pa, ako želite smršaviti - i dobiti neki vitamin D iz prirodnih izvora - možda biste to htjeli postati. Istraživanje objavljeno 2014 PLoS One otkrio vezu između izloženosti ranoj jutarnjoj sunčevoj svjetlosti i smanjenog BMI -a, pa možda rana ptica zaista dobije crva za mršavljenje.

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Iako će se teretane na kraju otvoriti, sada je vrijeme da uložite u neku opremu za fitnes u svom domu ili u parku. Razmislite o osnovnim predmetima poput utega, prostirke za jogu, mini stepenica za stepenice ili sklopive trake za trčanje. Imajući pri ruci ovakve predmete olakšava vam vježbanje, a pritom se klonite teretana ispunjenih klicama. A za ideju o tome kako se osjećati dobro kod kuće, pogledajte 23 laka vježbanja kod kuće koja možete izvesti za vrijeme karantene.

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Mislite da je preskakanje obroka ključ vitkog tijela? Razmisli ponovo. Istraživanje objavljeno 2012. godine u Journal of American Dietetic Association otkrili su da je češća prehrana-konkretno tri obroka i dvije užine u razdoblju od 24 sata-pozitivno povezana s gubitkom težine i održavanjem težine. A ako se debljate i ne možete shvatiti zašto, pogledajte 13 iznenađujućih stvari zbog kojih biste se mogli udebljati.

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Ako želite brzo smršaviti, onda jedna od najjednostavnijih stvari koju možete učiniti je napraviti raspored obroka za sebe i držati ga se. "Kad se ljudi drže obrasca obroka, rijetko se prejedaju", objašnjava Julie Upton, MS, RD, suosnivač Appetite for Health. "Držite se obroka tri obroka dnevno i dvije užine. Nemojte pasti cijeli dan i ne preskačite obroke."

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Ako se prisiljavate na doručak kad niste gladni ili zateknete večeru kada krevet zvuči kao privlačnija opcija, možda sebi činite medvjeđu uslugu. Prema istraživanju objavljenom u časopisu iz 2014 Ćelijski metabolizam, vremenski ograničena prehrana povezana je sa smanjenim rizikom od pretilosti, sa ili bez ograničenja kalorija. Što je još bolje, povezuje se i sa smanjenim rizikom od metaboličkih bolesti, čak i kada se vikendom odmorite od toga. A ako je vaš napredak u postizanju veće kondicije stao, provjerite Kako premašiti zastrašujuću visoravan mršavljenja, kažu stručnjaci.

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"Prvi (i najvažniji) obrok u danu postavlja obrazac prehrane koji cijeni zdravlje i daje vam energiju za svu vašu zabavu na suncu", kaže Eric trener, stručnjak za tjelesnu građu i domaćin Celebrity Sweat. A u dane kada planirate vježbanje, doručak može biti posebno koristan. Prema jednoj studiji iz 2018 Američki časopis za fiziologiju-endokrinologiju i metabolizam, doručak prije treninga tjera tijelo da sagori ugljikohidrate i brže probavi hranu nakon toga. A za više o važnosti prvog obroka u danu pogledajte Studiju kaže da preskakanje doručka može značajno skratiti vaš životni vijek.

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Niste sigurni šta ćete pojesti za doručak? Jogurt je uvijek ukusna i zdrava opcija. U jednoj otkrivajućoj studiji iz 2005. objavljenoj u Međunarodni časopis za gojaznost, ispitanici koji su dodali jogurt svom obroku izgubili su znatno više kilograma i nekoliko centimetara od struka od onih koji su bili uzdržani.

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Započnite dan upravo s ukusnim omletom u povrću. U jednoj studiji iz 2009. objavljenoj u Međunarodni časopis za gojaznost, pojedinci koji su jeli jaja za doručak izgubili su više na težini od onih koji su jeli pecivo sa sličnim brojem kalorija. Osim toga, uprkos njihovoj reputaciji da su loši za vaš kolesterol, istraživanja sada pokazuju da većina zdravih ljudi može sigurno pojesti do tri jaja dnevno bez rizika za svoje zdravlje.

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While slamming cocktails is certainly no recipe for weight loss, the occasional glass of wine might be. In fact, one 2010 study published in JAMA reveals that healthy women who drank wine in moderate amounts were at lower risk of becoming overweight than those who abstained from booze altogether.

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Try eating a zesty grapefruit in lieu of your usual go-to breakfast pastry a few times a week. In one 2006 study published in the Journal of Medicinal Food, study subjects who added grapefruit, grapefruit juice, or a grapefruit supplement in pill form to their diet lost significantly more weight and reduced their insulin resistance when compared to a group given a placebo.

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While it may seem counterintuitive, ditching low-fat dairy in favor of the full-fat stuff may actually help you lose weight. In fact, 2013 research published in the Scandinavian Journal of Primary Health Care showed that individuals who regularly ate full-fat dairy products had a lower risk of developing harmful belly fat than those who opted for low-fat dairy instead.

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Who says that sweet snacks are off-limits when you're trying to shed some pounds? The right ones, like strawberries, may actually poboljšati your weight loss efforts. In fact, not only are strawberries an excellent source of antioxidant pigment resveratrol, which has been shown to mitigate some of the effects of a high-fat diet, they may also help you get more active. In one 2017 study published in the journal Nutrijenti, strawberries specifically reduced pain and inflammation in obese adults with osteoarthritis in their knees.

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Watermelon is a wonderfully sweet summer fruit that's as trimming as it is tasty. That's because the food is "90 percent water and low in calories" and "will fill you up without the negative consequences," says Jamie Hickey, a certified personal trainer and nutritionist.

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A little ginger in your meal plan could result in some major weight loss. That's because, according to 2010 research published in the Annual Review of Nutrition, ginger has an effect against both insulin resistance and obesity. However, not all forms of ginger are created equal (we're looking at you, ginger snaps), so make sure you're using it in its whole, unprocessed form whenever possible.

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If slimming down is at the top of your to-do list, you may want to invest in some new flatware. Eating off plates in colors that contrast with your food can actually help you eat less, according to a 2012 study published in the Journal of Consumer Research.

Researchers found that individuals who ate foods similar in color to the plate they were eating on—like pasta with tomato sauce on a red plate—ate 30 percent more than those whose food contrasted with the dish they were eating it from. And since there aren't many blue foods out there, blue plates are a great place to start your weight loss journey!

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If you want to win big in terms of weight loss, then go small when it comes to your plates. One 2016 review published in the Journal of Consumer Research found that doubling the size of a person's plate when they were serving themselves food was associated with them serving themselves 41 percent more food.

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The next time you're feeling unmotivated to go to your spin class, try putting on one of your favorite pairs of workout leggings. According to one 2012 study published in the Journal of Experimental and Social Psychology, the clothing we wear is significantly tied to what we do in those clothes, so a great workout outfit may actually help motivate you to hit the gym.

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Popsicles may be a summer staple, but they're loaded with sugar and other ingredients that threaten to derail your diet. So, instead of those refined sugar-laden treats, enjoy some frozen red grapes instead. Not only will they help satisfy your sweet tooth, but they're filled with resveratrol (that's the beneficial antioxidant found in red wine), which has been shown to reduce weight gain associated with a high-fat diet.

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Start your morning with a cup of unsweetened green tea and you might just find yourself meeting your weight loss goals in record time. Research published in 2009 in the International Journal of Obesity found that the combination of caffeine and epigallocatechin gallate—an antioxidant abundant in tea—had a positive influence on both weight loss and weight maintenance.

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If you're trying to lose weight, you'd be well-advised not to eliminate this common morning pick-me-up from your diet. According to 2010 research published in Food Science and Biotechnology, caffeine stimulates the nervous system, which can send direct signals to fat cells telling them to break down fat. Just make sure you're skipping the added sugar, which can quickly turn a healthy habit into one that causes you to pack on the pounds.

When you can't stand to do one more rep or run even one more minute, tell the fitness gods how you really feel with some well-chosen profanity. That's right: Cursing might just help you get healthier. In one 2018 study published in the journal Psihologija sporta i vježbe, swearing increased an athlete's power and strength during a workout.

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While many people assume that eating carbs close to bedtime is a bad thing, research suggests the opposite may be true. According to a 2014 study published in the British Journal of Nutrition, eating carbohydrates at night can actually help reduce your appetite, so don't be afraid to grab that box of crackers before bed!

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Want to boost your weight loss? Start by leaving the car at home. Research published in 2012 in the American Journal of Preventative Medicine shows a significant link between commuting by car and increased weight gain, even among those who are otherwise physically active. So, if a distance is short enough for you to walk and you're physically able to do so, go by foot whenever possible.

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Even though diet soda is typically non-caloric, it can still have a serious effect on your weight and overall health. Research published in 2015 in the Journal of the American Geriatrics Society found that diet soda consumption is associated with increased waist circumference and abdominal fat.

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Sipping some water throughout the day is one of the easiest ways to shave off some excess weight. A review of research published in 2016 in Frontiers in Nutrition confirmed that increased water intake is positively associated with weight loss—so before you grab a snack, make sure you're not mistaking that thirst cue for a hunger pang.

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Reach for your water glass before you reach for your fork. In one 2015 study published in the journal Gojaznost, subjects who drank two glasses of water prior to meals lost 2.87 pounds more than those who dug right in.

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A little more om in your daily routine could mean a lot less weight on your body over time. In one 2017 study, researchers at McGill University found that mindful meditation helped people lose weight i keep it off over time. This is likely due to the fact that mindfulness can contribute to healthier, more present mealtimes and can help lower stress levels that contribute to impulsive eating.

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Make every meal a bit more romantic i healthier with some low lighting. One 2012 study conducted at Cornell University found that lower lighting reduced the total number of calories consumed by 18 percent.

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While salt may not be calorically dense, it can still have a significant effect on your weight loss—or lack thereof. In fact, one oft-referenced 2006 study published in the journal Progress in Cardiovascular Diseases found a strong correlation between salt and rising obesity rates.

Not only that, but the same study found that when subjects reduced their salt intake by 30 to 35 percent over a 30-year period, their mortality risk due to stroke and coronary heart disease decreased by 75 to 80 percent.

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When you're throwing together your spice rub for your juicy steak, make sure to include a hefty serving of black pepper. The same 2010 study published in the Annual Review of Nutrition found that black pepper had both inflammation- and obesity-fighting properties. Plus, the spice adds flavor without adding too many calories!

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All jokes about avocado toast and millennials aside, eating some avocado on a regular basis is actually a pretty great decision, especially in terms of your weight loss. In one study published in 2017 in the Internal Medicine Review, avocado intake was associated with better overall dietary quality, lower BMI, and lower waist circumference.

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If you want to lose weight and keep it off, it's time to start focusing on how nutritious the food you're eating is rather than trying to whittle your portions down as much as possible. In fact, in one 2018 study published in JAMA, individuals who prioritized eating more vegetables while reducing their intake of processed food lost substantial weight, even when they weren't counting calories.

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While getting inadequate sleep can certainly derail your weight loss success, so too can sleeping in until noon. Research published in the journal Gojaznost in 2011 found that late sleepers added 248 calories to their daily meal plan as compared to early risers, despite the fact that they were awake for a shorter amount of time. Worse yet, they ate double the amount of fast food and fewer vegetables than those who got up early.

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Before you succumb to your cravings, you might want to scroll through some food photos on Instagram. Research published in 2014 in the Journal of Consumer Psychology reveals that people enjoy food less after looking at pictures of a similar meal. So if you're trying to reduce your cravings, facing them in photo form might just be your best bet for maintaining your willpower.

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Dropping a few pounds during bikini season might be as easy as keeping your bedroom cooler. In one 2014 study published in the journal Dijabetes, setting the thermostat to 66 degrees for 10 hours a night increased study participants' metabolic activity by 10 percent in just one month.

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Now that it's summertime, you'll want to take advantage of all that natural sunlight—just make sure to abide by proper social distancing guidelines. One 2017 study published in Scientific Reports found that fat cells exposed to light stored less fat than those kept in the dark. However, just because a little light is good for you doesn't mean you can't overdo it: More than 15 minutes a day without sunblock can increase your risk for skin cancer, so be careful!

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Beer is a weight loss nightmare. As Eric the Trainer jokes, "a six-pack could be killing your six pack." In fact, one 2014 study published in the Američki časopis za javno zdravlje found that the association between alcohol consumption and weight gain was strongest among men, who are more likely to favor beer (which is high in cholesterol and carbs).

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Want a slimmer body? Then start bringing the heat in the kitchen. Research published in 2013 in the journal PLoS One reveals that capsaicin—the component in chili peppers that gives them that trademark heat—increases a person's ability to burn fat. Better yet, people tend to eat smaller portions of spicy food than they would a milder dish, so adding peppers to your meals may also help you cut back on portion sizes.

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Sorry, night owls: Going to bed earlier might just be a better bet when you're trying to lose weight. Research published in 2013 by the American Academy of Sleep Medicine found that later bedtimes—and the associated sleep loss—may increase a person's risk of weight gain in the long run. Luckily, it only takes a few days to reset your body's internal clock—and when you start seeing those pounds melt off, you'll realize it was well worth it.

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An apple day keeps the doctor and pounds away, according to one oft-referenced 2003 study published in the journal Ishrana. Researchers actually found that consuming an apple three times a day is associated with greater weight loss. For maximum impact, eat a red apple and you'll get a boost of belly-fat-blasting resveratrol, too.

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Leaving the peel on your apple may actually boost your weight loss even more. According to research published in 2012 in PLoS One, the ursolic acid found in apple peels may increase your stores of fat-torching brown fat and muscle. So that apple peel can help you lose weight and combat some of the deleterious effects of a high-fat diet.

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Instead of beating yourself up over past weight loss failures, try saying some affirmations to get yourself going. Research published in 2016 in the Journal of Experimental and Social Psychology shows that self-affirmation is significantly associated with positive behavioral changes. So don't be afraid to stand in front of the mirror and remind yourself of what an amazing job you're going to do.

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If you're trying to rid yourself of those extra pounds, adding filling, fiber-rich foods to your diet—like fruits, vegetables, and whole grains—will help you achieve your goal a whole lot faster than depriving yourself. According to 2015 research published in the Annals of Internal Medicine, increasing your fiber intake results in more weight loss than a low-fiber diet—and all it takes is 30 grams of per day.

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A little fat in your morning brew can go a long way when it comes to shedding the fat from your body, particularly if you opt for a medium-chain triglyceride (MCT) oil. One 2010 study published in the American Journal of Clinical Nutrition found that MCT oil supplementation yielded greater weight loss than olive oil, so go ahead and add some to your coffee or smoothie to maximize your fat-burning abilities.

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Losing weight doesn't have to mean spending hours in the kitchen prepping food. In fact, a whey protein shake might just be what you need to slim down. Research published in 2014 in the Journal of the American College of Nutrition found that subbing in whey protein for a more carbohydrate-rich meal helped study subjects lose more weight than those who stuck to carb-heavy snacks.

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If you want to clean up your eating habits, then you should start by cleaning up your house. One 2013 study published in Psychological Science found that organized spaces promoted healthier food choices, so there's no time like the present to get your spring cleaning started.

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Losing weight doesn't have to mean skipping dessert. However, you might want to eat it earlier in the day. In 2012, researchers at Tel Aviv University found that obese, non-diabetic study subjects who ate dessert as part of a 600-calorie breakfast lost more weight and kept it off in the long term when compared to a group eating a 300-calorie, low-carbohydrate breakfast.

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If you're trying to slim down, that white bread should be the first item on your veto list. Research published in 2010 in the American Journal of Clinical Nutrition reveals that people with increased intakes of refined grains are significantly more likely to have excess belly fat than those who favor more fiber-rich grain-based products.

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When you're slogging through another seemingly-endless workout, it can be hard to remember why you started in the first place. Dobre vesti? Research published in 2012 in the International Journal of Behavioral Nutrition and Physical Activity reveals that addressing the factors that contribute to or hinder motivation can help keep you on track toward reaching your goals in the long run.

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While you don't have to jump on the keto diet bandwagon, lowering your total carb count could go a long way in terms of your weight loss. A 2009 study published in the American Journal of Clinical Nutrition found that low-carb diets were effective at reducing both total body mass and insulin resistance among obese study subjects over a 12-month period.

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A shot of apple cider vinegar in the morning might be the key to getting the body you've always wanted. The results of one 2009 study published in Bioscience, Biotechnology, and Biochemistry reveal that consuming acetic acid—a major component in vinegar—reduces weight, waist circumference, and visceral fat.

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Put down the frozen food. While many ready-made meals are marketed as nutritious alternatives to home cooking, research published in 2015 in the British Journal of Nutrition reveals that consumption of such meals is linked to increased rates of obesity and an increased risk of excess belly fat.

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Think only refined carbohydrates have an effect on your weight? Razmisli ponovo. Research published in 2010 in the journal ARYA Atherosclerosis suggests that even regular consumption of potatoes is correlated with obesity.

However, that doesn't mean that every potato is created equal. The occasional fiber-rich baked sweet potato or side of potato wedges is unlikely to derail your diet in the same way an oversized order of salty, greasy French fries would. So just be careful about how you order your spuds.

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One of the quickest ways to kick off your weight loss journey is also one of the easiest: by putting tempting foods away. Research conducted at Cornell University in 2015 found that individuals who kept fruit on their kitchen counters had lower BMIs overall, and individuals of an average weight were less likely than their obese counterparts to keep snack foods, like pastries, on the kitchen counter.

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The next time you're trying hard to turn down that tempting piece of pie in pursuit of a slimmer body, just clench your muscles. According to a 2011 study published in the Journal of Consumer Research, clenching a muscle has a pronounced effect on a person's willpower and makes it easier to look temptation in the face and say, "Not today."

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Add some spicy flavor to your food—and slim down—with a few cloves. In addition to making food more flavorful, the aforementioned research published in 2010 in the Annual Review of Nutrition suggests that cloves are effective at reducing bodily inflammation and an individual's risk of obesity.

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Looking for a dining companion who supports your weight loss? Try looking into a mirror. In fact, research published in 2016 in the Journal of the Association for Consumer Research found that individuals who ate a piece of cake in front of the mirror found its flavor less appealing than those who ate it in a more typical dining environment.

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Drinking an adequate amount of water every day is vital to weight loss efforts, especially in the summertime. However, it can prove difficult to down some 80 ounces of H2O on a daily basis. That's where lemons come in. Not only do they give water a pleasantly tangy flavor, but "all that extra vitamin C from the lemons will help to boost your immunity, clean up free radicals, and even protect your memory as you age," says Lisa Richards, a certified nutritionist and creator of the Candida diet.

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Want a mealtime solution that's as good for your waistline as it is for your wallet? Try prepping your food at home. Research published in 2014 in Public Health Nutrition reveals that regularly eating meals prepared at home is associated with a lower total caloric intake as well as lower sugar consumption.

While adding more protein to your diet can help you lose some weight, making your meals too meat-heavy may have the opposite effect. In one study presented in 2016 at the International Conference on Nutrition and Food Sciences, meat consumption was significantly linked to the rise in obesity rates. Instead, try getting some of your protein from healthier, plant-based sources like nuts and legumes, and opt for leaner cuts of meat to satisfy your cravings.

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Calories from trans fats may be slowing your weight loss efforts down, even if you're not overeating. And while the Food & Drug Administration's (FDA) ban on trans fats went into effect in June of 2018, products manufactured before that date can still be distributed until January 2020, which means that some foods still contain them.

Those foods include some brands of vegetable shortening, microwavable popcorn, margarine and vegetable oils, non-dairy coffee creamers, bakery products, and fried food, according to Healthline.

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With so many barbecues featuring juicy burgers and radiant racks of ribs, it can prove difficult to stick to a strict meal plan in the summertime. However, you don't have to deprive yourself completely of your favorite seasonal meats in order to lose weight. Rather, all you have to do is "think differently about how you fire up the grill," says Micah Siva, RD, a registered dietitian, trained chef, and founder of NutritionXKitchen.

So how can you enjoy a BBQ without derailing your diet? "Rethink sweet sauces and opt for fresh herbs, citrus zest, and spices for delicious and low-calorie flavoring," suggests Siva. "Try using plant-based proteins in place of, or in addition to, your barbecued meats. Choose fresh vegetable side dishes, and whole grain buns if you're serving up burgers."

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Your waistline will greatly benefit if you try to slow down your meals a bit. Research published in 2018 in BMJ Open reveals that slower eating is significantly associated with reduced BMI and waist circumference.

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Nuts may be high in fat, but that doesn't mean you should abandon them when you want to lose weight. One 2014 study published in the American Journal of Clinical Nutrition reveals that, despite being a relatively high-calorie food, long-term nut consumption is actually associated with a reduced risk of both obesity and type 2 diabetes.

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Take a page out of Popeye's book and add some spinach to your routine to see rapid weight loss results. One 2014 study published in the journal Appetite concluded that supplementation with spinach leaf extract over a period of 90 days caused weight loss, lowered study subjects' cholesterol, i reduced their desire for sugary and fatty foods.

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Digging into your midday meal an hour or two earlier could yield serious results for your waistline. According to 2013 research published in the International Journal of Obesity, study subjects who ate lunch on the early side lost more weight and shed the pounds faster than those who ate their midday meal after 3:00 p.m.

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If there's one thing that you should incorporate more into your meals, it's turmeric. Looking again at 2010's Annual Review of Nutrition report, it turns out that this spice has both anti-inflammatory and obesity-fighting properties. So don't be shy about sprinkling some in your smoothie, latte, or using it to add some flavor to your favorite dish.

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Working on ditching those last 10 pounds? Try putting on some soft music while you eat. In addition to soft lighting, researchers at Cornell University discovered that listening to calm music can lead to reduced caloric intake, so opt for some classical tunes instead of bouncy pop at dinner time.

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Orange you glad we didn't tell you that you had to give up your favorite fruit to lose weight? On the contrary, opting for this vitamin C-rich citrus might just be the key to a slimmer body. Highly-cited research published in 2007 in the Journal of Nutrition reveals that increased vitamin C intake is related to decreased BMI and waist circumference. So go ahead and add some fresh fruit to your mealtime routine.

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Start your weight loss journey by closing your kitchen for the night as soon as dinner's done. Research published in 2017 in the American Journal of Clinical Nutrition reveals that eating later at night is more closely associated with a higher body fat composition. If you want to nip this issue in the bud, set a specific time after which you stop eating for the day—preferably at least a few hours before you go to bed—and stick to it.

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While some fitness enthusiasts claim that getting in a pre-workout snack is key to their success, research suggests that the opposite is true. According to a 2017 study published in the American Journal of Physiology, eating before a workout may actually make it more difficult to lose body fat. So, whenever possible, get that workout in on an empty stomach you'll watch those pounds disappear faster than you thought possible.

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Patience doesn't always pay off when it comes to weight loss. In fact, doing shorter, more intense workouts—like HIIT (high intensity interval training)—is actually more effective at shedding fat. Plus, shorter and harder workouts increase insulin sensitivity and improve overall cardiovascular fitness, according to a 2011 review of research published in the Journal of Obesity.

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While many people assume that weight training will make them look bulky, adding some weights to your routine is actually a great way to slim down and boost your metabolism in one fell swoop. In fact, a 2017 study published in the journal Gojaznost found that obese adults who combined weight lifting and resistance training lost less lean muscle mass than those who combined weight lifting and aerobic training. Over time, this combination may increase a person's cardiovascular fitness while helping them maintain a more desirable (read: leaner-looking) body composition.

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Want to make your time exercising more enjoyable i lose more weight? All it takes is teaming up with a friend. In one 2015 study published in the British Journal of Health Psychology, researchers at the University of Aberdeen discovered that working out with a new exercise partner increased the amount of exercise people engaged in.

However, this doesn't mean you have to enlist a drill sergeant to bark orders at you to get results. On the contrary, the researchers found that having an emotionally supportive workout partner further increased the amount of exercise study subjects got.

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Want to improve the outcome of your workouts? Try treating yourself to some personal training sessions—even if its virtual session to stay safe from the coronavirus. Research published in 2003 in the Journal of Sports Science & Medicine discovered that personal training both motivated study subjects and improved their exercise performance. Though personal training appears to be out of most people's budgets, many gyms will offer discounted group sessions or even free training with a new membership, so don't be afraid to inquire.

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Depending on when public pools and gyms reopen where you live, swimming laps is a great way to get your heart rate up without hitting the pavement. As cardiologist Luiza Petre, MD, explains: "Swimming is an amazing total body workout that can burn 400-500 calories per hour." Of course, only get in a pool when you feel it is safe to do so.

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Shaving off those extra pounds might be as simple as sleeping your way to slim. In fact, according to one large 2006 study of more than 68,000 women published in the American Journal of Epidemiology, subjects who regularly slept five hours or less gained more than 2.5 pounds more than those who slept at least seven hours a night. However, that doesn't mean you should spend all day in bed since oversleeping is associated with an increased risk of obesity.

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Research published in 2018 in the journal PLoS One found that while couples largely have healthier habits than their single counterparts, they still tend to gain weight together. Fortunately, since couples tend to mimic one another's behavior—for better or for worse—getting your significant other on your team when it comes to weight loss can help you make some serious changes.

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As it turns out, our predilection for binge-watching has some seriously dangerous effects on our health. In one 2015 study published in the journal Ishrana, researchers determined that spending more than two hours a day watching television was significantly linked with increased consumption of fats and sugars (in addition to lower amounts of fruits and vegetables).

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A surprising ally in the battle of the bulge? Your DVR. Research conducted in 2013 at the Montreal Neurological Institute and Hospital The Neuro found a strong connection between food advertising and increased appetite. So when you're trying to harness your willpower, skip the ads.

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If you think that chewing gum is helping you fend off your food cravings, think again. Contrary to popular belief, research published in 2013 in the journal Eating Behaviors revealed that chewing gum doesn't decrease hunger, but rather makes people less likely to eat healthy foods like fruit and may even have a deleterious effect on overall diet quality.

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Yoga may not be the biggest calorie-torcher out there, but that doesn't mean that you should discount it as a means of losing weight. In fact, according to 2016 research published in the journal Evidence-Based Complementary and Alternative Medicine, yoga can actually promote healthier eating behaviors in addition to increasing muscle tone and improving cardiovascular health.

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It's easy to lose motivation when you're working out and not seeing immediate progress. But writing down your goals can help you stay the course. In one study conducted at the Dominican University of California in 2015, study subjects who wrote down their goals were significantly more likely to achieve them than those who simply kept them in mind.

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Journaling about your food can have a major impact in terms of how much weight you lose in the long run. Research from 2008 by the Kaiser Permanente Center for Health Research found that subjects who kept a food diary nearly doubled weight loss compared to those who didn't keep track of their meals.

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Don't have time to hit up an in-person weight loss meeting? Just go online. One study published in 2016 in The Lancet Diabetes & Endocrinology found that online behavioral counseling was effective at helping people slim down and maintain their weight loss over a 12-month period.

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Emotional eating habits aren't going to fix themselves overnight. If you think that your weight loss is being hindered by emotional issues, then it's time to see someone and address those issues head-on.

"The most important part of weight loss is learning positive coping skills for handling the emotions beneath negative eating patterns," says Katie Ziskind, a licensed marriage and family therapist and owner of Wisdom Within Counseling in Connecticut. "If you only focus on food, you will lose weight but gain it back again. Compassionately, think about the emotions underneath the behavior of food choices, such as being angry, hurt, depressed, or even having experienced trauma. Usually, when people have eating issues, it's deeply connected to mood, emotions, and past trauma."

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Selfies could be the key to getting the body you've always wanted. According to 2017 research published in the Journal of Interactive Marketing, taking and sharing photos of your progress can help you hit your goals and maintain consistency as you try to lose weight.

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While staring down the number on the scale may be scary, doing so on a daily basis can help you lose more weight in the long run. In one 2017 study published in the Journal of Behavioral Medicine, college-aged female students who weighed themselves daily lost more weight and body fat than those who opted for more sporadic weigh-ins.

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Visualizing your success can actually help you achieve your goals, especially in terms of weight loss. One highly-cited study published in 1996 in the Journal of Sport & Exercise Psychology found that visualization helped weight lifters increase their muscle activity during a workout, indicating it may be key to getting a more effective burn—and, ultimately, slimming down faster.

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While it's nice to imagine losing three pounds per week, sometimes swinging for the fences can do more harm than good. Instead, try setting smaller goals, like hitting the gym every day for a month, or ditching that sweetened latte in the morning in favor of an iced coffee with a splash of milk. Having small, realistic goals rather than giant, unattainable ones ensures that you stay motivated and encouraged throughout your weight loss journey.

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If you want to get your body in shape, start by improving the health of your gut bacteria. Research published in the British Journal of Nutrition in 2014 reveals that while the gut bacteria in obese individuals and thin individuals differ significantly, adding probiotics to a person's regular routine may help them increase their weight loss.

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If you're eating well and exercising regularly but still can't lose weight, you might have your stress levels to blame. Per one long-term study published in the journal Gojaznost in 2017, the stress hormone cortisol was significantly correlated with increased waist circumference and obesity.

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While many people assume that the nicotine in cigarettes has a metabolism-boosting effect or at least helps curb appetite, it turns out that the opposite is true. Research presented at the annual meeting of the Endocrine Society in 2015 reveals that quitting smoking actually improves metabolic performance.

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As unpleasant as it may be to admit, sometimes you're just not going to be happy during your weight loss journey. However, instead of trying to suppress those feelings, it's better to accept them and move on. Research published in 2012 in the journal Eating Behaviors shows that accepting frustration can lead to greater success when trying to avoid certain trigger foods.

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If you strongly associate certain foods with feelings of guilt, there's no time like the present to try to break that bond. While many believe that feeling guilty makes them more likely to abstain from unhealthier foods, one 2014 study published in the journal Appetite actually found that people who associated foods with guilt had less success losing weight over a three-month period than those who looked at sweets and treats as celebratory foods.

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An apple a day might keep the doctor away, but a pear will do just fine in a pinch, and that's because they pack a fibrous punch. If you're feeling tempted by unhealthy foods, pregame with a fiber-rich pear and you'll likely be satisfied enough to wait until the craving passes.

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If you want to signify to your brain that the time for eating has come to an end and make your favorite foods less palatable, busting out your toothbrush and some minty toothpaste might just be your best bet. One 2016 study published in Experimental and Therapeutic Medicine found that normal-weight people brushed their teeth after meals more frequently than their obese counterparts.

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When you're eager to get healthy and slim down, it pays to be around people who already consider their health a priority. One oft-referenced study published in 2007 in The New England Journal of Medicine shows that obesity tends to spread among social groups—so if you're trying to slim down, spend time with your friends who are also eager to do the same.


Load Up on Carbs

Yes, we did just tell you to emphasize protein and fat in your diet, but that doesn’t mean you should cut out all carbohydrates. Even though your body will preferentially burn fat during workouts, that doesn’t mean it won’t burn through some of your glycogen, and you have to eat some carbs to replace it. In fact, carbs are an important part of a strength athlete’s diet. Researchers at Loughborough University (England) found that when athletes ate slow-burning carbs for breakfast and lunch and then exercised, they burned more fat both throughout the day and during exercise and maintained lower insulin levels than those who ate fast-burning carbs. There are exceptions to this rule, but for the most part the carbs you eat should be of the slow-digesting variety—whole grains (brown rice, oatmeal, whole-wheat bread), legumes, sweet potatoes and fruit.

Strong Advice:

Eat 1-1.5 grams of primarily slow-digesting carbohydrates per pound of bodyweight per day.


Experts largely agree that we don’t need any more fluid than the amount our bodies signal for, when it signals for it

Years of unsubstantiated claims around the 8x8 rule have led us to believe that feeling thirsty means we’re already dangerously dehydrated. But experts largely agree that we don’t need any more fluid than the amount our bodies signal for, when it signals for it.

“The control of hydration is some of most sophisticated things we’ve developed in evolution, ever since ancestors crawled out of sea onto land. We have a huge number of sophisticated techniques we use to maintain adequate hydration,” says Irwin Rosenburg, senior scientist at the Neuroscience and Ageing Laboratory at Tufts University in Massachusetts.

A healthy body alerts us to dehydration by making us feel thirsty (Credit: Getty)

In a healthy body, the brain detects when the body is becoming dehydrated and initiates thirst to stimulate drinking. It also releases a hormone which signals to the kidneys to conserve water by concentrating the urine.

“If you listen to your body, it’ll tell you when it's thirsty,” says Courtney Kipps, consultant sports physician and principal clinical teaching fellow of Sports Medicine, Exercise and Health and UCL, and medical director of Blenheim and London Triathlons.

“The myth that it’s too late when you’re thirsty is based on the supposition that thirst is an imperfect marker of a fluid deficit, but why should everything else in the body be perfect and thirst be imperfect? It’s worked very well for thousands of years of human evolution.”

Water is the healthiest option, but tea, coffee and even some alcoholic drinks are hydrating too (Credit: BBC/Getty)

While water is the healthiest option since it has no calories, other drinks also hydrate us, including tea and coffee. Although caffeine has a mild diuretic effect, research indicates that tea and coffee still contribute to hydration – and so do some alcoholic drinks. (Find out if you can eat your way out of a hangover.)

Drinking to good health

There’s little evidence suggesting that drinking more water than our body signals for offers any benefits beyond the point of avoiding dehydration.

Still, research suggests there are some important benefits to avoiding even the early stages of mild dehydration. A number of studies have found, for example, that drinking enough to avoid mild dehydration helps support brain function and our ability to do simple tasks, such as problem-solving.

Some studies suggest fluid consumption can help manage weight. Brenda Davy, a professor of human nutrition, food and exercise at Virginia Polytechnic Institute and State University, has carried out a few studies looking at fluid consumption and weight.

In one study, she randomly assigned subjects to one of two groups. Both groups were asked to follow a healthy diet for three months, but only one was told to drink a 500ml glass of water half an hour before eating each meal. The group who drank the water lost more weight than the other group.

Both groups were also told to aim for 10,000 steps a day, and those who drank the glasses of water better adhered to this. Davy guesses this is because mild dehydration of around 1-2% is quite common, and many people may not realise when this happens – and even this mild level can affect our mood and energy levels.

But Barbara Rolls, a professor of intensive care medicine at University College London, says that any weight loss associated with drinking water is more likely to come from water being used as a substitute for sugary drinks.

“The notion that filling up on water before a meal will melt the pounds away is not well established, and water consumed on its own empties out of the stomach really quickly. But if you consume more water through the food you eat, such as soup, this can help fill you up as the water is bound to the food and stays in the stomach for longer,” she says.

Many of us often are mildly dehydrated and don’t realise it (Credit: Getty)


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