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"Es ist einfacher, dafür zu sorgen, dass man den ganzen Tag über regelmäßig Sport treibt, als zu versuchen, zu erraten, wann", sagt Elizabeth Sadava, eine klinische Assistenzprofessorin für Gesundheit und Wellness an der Alpert Medical School der Brown University, die nicht an der Studie beteiligt war. Im Laufe der Zeit, so Sadava, gibt eine konstante Tageszeit für Bewegung dem Körper ein Signal, die Mechanismen zur Gewichtskontrolle in Gang zu setzen, die er braucht, um gesund zu bleiben, wie die Regulierung von Hormonen und Hunger. Es hat natürlich viele Vorteile, zu einer bestimmten Tageszeit zu trainieren. (Siehe auch: Jeden Tag konsequent Sport treiben.) Sie könnten schneller abnehmen, da bei sportlicher Betätigung mehr Kalorien verbrannt werden als bei typischen Aktivitäten wie Fernsehen. Außerdem schlafen Sie besser, da unser Körper Hormone ausschüttet, die uns am Morgen wacher machen. Aber auch nach der Gewichtsabnahme ist es wichtig, dass man sich regelmäßig bewegt. "Wenn Sie zu einem beliebigen Zeitpunkt Ihrer Gewichtsabnahme zurückgehen, ist es einfacher, wenn Sie Ihre Abnehmziele täglich erreichen, zur gleichen Zeit Sport zu treiben", sagt Sadava. Außerdem haben Studien gezeigt, dass das Gehirn aufmerksamer ist, wenn man zu einer bestimmten Zeit Sport treibt, so dass es einfacher ist, sich für eine gesunde Ernährung zu entscheiden. "Dies ist ein Beispiel dafür, dass wir ein physiologisches Signal erhalten, dass unser Körper besser auf einen bestimmten Hinweis reagiert", sagt Sadava. "Es ist einfacher, sich daran zu halten, wenn man ein Ziel erreicht, das man sich selbst gesetzt hat." Jai Davidson, Sportphysiologe bei Exertional Performance Technology, rät den Menschen, dann zu trainieren, wenn sie wacher und aufmerksamer sind - zum Beispiel am Ende des Tages, vor dem Schlafengehen oder kurz vor dem Aufwachen. "Wenn wir wach sind, ist die Wahrscheinlichkeit größer, dass wir die kognitiven Funktionen haben, um erfolgreich zu sein", sagt er. Wann man trainiert Sobald Sie sich für einen Zeitpunkt zum Trainieren entschieden haben, sollten Sie einen wählen, der für Sie günstig ist. "Es ist unrealistisch zu glauben, dass man mitten in der Nacht aufwacht und beschließt: 'Oh, ich sollte joggen gehen'.

Ihre Zeit zum Abnehmen: Wie Sie Bewegung in Ihren Tag einbauen Die ideale Zeit zum Trainieren ist laut den Forschern die Zeit, in der Sie am meisten zu tun haben. "Wir haben herausgefunden, dass die Tageszeit besonders wichtig ist", sagte der Hauptautor der Studie, Camilo Mora, ein Forschungsstipendiat an der Universität von Texas in Austin, in einem Telefoninterview. "Unsere Ergebnisse zeigen, dass Menschen, die nachmittags trainierten, weniger Gewicht verloren als diejenigen, die vor oder nach ihrem typischen Arbeitstag trainierten, und dass diejenigen, die morgens trainierten, mehr Gewicht verloren als diejenigen, die zu anderen Zeiten trainierten." Darüber hinaus ergab die Studie, dass Personen, die gleich nach dem Aufwachen Sport trieben, fast doppelt so viel Gewicht verloren wie diejenigen, die bis zu den letzten Stunden des Tages warteten. "Die Ergebnisse zeigen, dass es für Menschen, die abnehmen wollen, sehr effektiv ist, gleich morgens zu trainieren", so Mora. "Diejenigen, die dreimal pro Woche Cardio- und Krafttraining machen, können damit rechnen, fast ein Pfund pro Woche zu verlieren". (Mora wollte sich allerdings nicht dazu äußern, ob es leichter gesagt als getan ist, dieses wöchentliche Ziel einzuhalten). Bestes Training zur Gewichtsabnahme | Knieverletzungen Kampf gegen Fettleibigkeit Die Forschung legt nahe, dass das Festhalten an einer Übungstechnik während des Trainings dazu beitragen kann, den Stoffwechsel und die Leistung zu verbessern. Studien der University of Massachusetts in Amherst legen nahe, dass diejenigen, die Krafttraining (mit Gewichten oder einem Widerstandsband) machen, 70 Prozent mehr Kalorien verbrennen können als diejenigen, die Ausdauertraining machen. Darüber hinaus sollte die von Ihnen gewählte Übung auf Ihren Gesundheitszustand, Ihr Fitnessniveau, die Geschwindigkeit, mit der Sie Ergebnisse erzielen möchten, und die Größe Ihres Ziels zugeschnitten sein - d. h. ob Sie nur ein paar Pfund oder mehr abnehmen möchten. Unabhängig davon, wann Sie mit dem Training beginnen, kann es eine gute Idee sein, langsam anzufangen. Laut Mora, der vorschlägt, mit 30 Minuten pro Tag zu beginnen, sollte sich jeder, der zum ersten Mal trainiert, darauf konzentrieren, die Fähigkeit zu entwickeln, zu atmen und die Grundübungen auszuführen, um Verletzungen zu vermeiden. Wie man in einer Woche 10 Pfund abnimmt Viele der Tipps und Tricks, auf die wir in diesem Artikel eingehen, sind wissenschaftlich untermauert. Die oben erwähnte Studie von Mora untersuchte zum Beispiel die Auswirkungen von Sport, wenn Menschen zum ersten Mal Sport treiben. Aber einige der anderen Studien, die wir behandeln, sind

Und eine andere: Finden Sie Wege, um Ihren Stoffwechsel anzukurbeln. Die Studie ergab auch, dass es hilfreich ist, den Stoffwechsel ein wenig anzukurbeln - durch Kaugummikauen oder häufigere Bewegung. Menschen, die eine kohlenhydratarme (auch ketogene) Diät zur Gewichtsabnahme durchführen, scheinen ebenfalls gut zurechtzukommen. Nach Untersuchungen von Johns Hopkins und Penn State verlieren Menschen, die sich ketogen ernähren, in den ersten 3 bis 6 Monaten am meisten Gewicht. Insgesamt scheint der kohlenhydratarme Ansatz eine effektivere Strategie zur Gewichtsabnahme zu sein als eine fettarme Ernährung", sagt Gagliardi. Die Paleo-Diät ist also genau das, was der Arzt (und Ernährungsberater) verordnet hat. Sie ist auch das, was Ihnen (oder Ihren Freunden) am meisten zusagen könnte, vor allem, wenn Sie denken, dass Keto oder Low Carb die "neuen" trendigen Ernährungspläne sind. Es ist auch die Art von Ernährung, die am häufigsten in Facebook-Posts oder Instagram-Fotos erwähnt wird. Aber es gibt auch Vorteile, wenn man sich an die erste der beiden Ernährungsformen hält. Wie bereits erwähnt, funktioniert die Paleo-Diät deshalb so gut, weil sie aus "echtem Essen" besteht (das zufälligerweise auch noch supergesund ist) und dem Körper die Möglichkeit gibt, einen gesunden, energieerhaltenden Zustand zu erreichen. "Die Paleo-Diät hat sich in der Vergangenheit als die beste Diät zum Abnehmen und zur Aufrechterhaltung des Gewichtsverlusts erwiesen. Das liegt an den Lebensmitteln, aus denen diese Diät besteht, wie tierisches Eiweiß, Meeresfrüchte, Gemüse und Obst. Diese Lebensmittel haben einen hohen Sättigungsgrad, was bedeutet, dass Sie genügend Nährstoffe haben, um Muskeln und Gewebe aufzubauen, ohne dass Sie energiereiche Snacks oder energieraubende Schokoriegel zu sich nehmen müssen", sagt Gagliardi. Außerdem enthalten die Lebensmittel der Paleo-Diät viele Mikronährstoffe und Ballaststoffe, die für die Energieproduktion, die Immunfunktion und ein gesundes Wachstum und eine gesunde Entwicklung erforderlich sind. Der kohlenhydratarme Ansatz scheint dagegen eine effektivere Strategie zur Gewichtsabnahme zu sein als eine fettarme Ernährung", sagt Gagliardi. Unabhängig von der Art des Ernährungsplans ist es jedoch wichtig, daran zu denken, dass jede Diät, für die Sie sich entscheiden, auf Lebensmitteln und nicht auf Kalorien basieren sollte. Das bedeutet, dass man sich nicht auf eine Crash-Diät einlässt oder sich auf Nährwertangaben verlässt, denn Kalorien sind nicht alles.

In der gleichen Woche gingen die Studienteilnehmer täglich 45 Minuten ins Fitnessstudio, aber nur ein Drittel der Teilnehmer trainierte zur gleichen Zeit. Die Forscher fanden heraus, dass von den Teilnehmern, die jeden Tag zur gleichen Zeit trainierten, 81 Prozent ihren Gewichtsverlust im Laufe eines Jahres beibehielten. Bei den 33 Prozent der Teilnehmer, die täglich zu unterschiedlichen Zeiten trainierten, war die Wahrscheinlichkeit, dass sie ihr verlorenes Gewicht wieder erreichten, um 60 Prozent höher. (Wenn man jeden Tag zur gleichen Zeit die gleiche Menge an Lebensmitteln isst, kann es auch einfacher sein, das Gewicht zu halten, da man wahrscheinlich nicht jeden Tag mit Heißhunger alle Mahlzeiten auf einmal verzehrt). "Die Ergebnisse dieser Studie deuten darauf hin, dass es wichtig ist, jeden Tag zur gleichen Zeit zu trainieren, um langfristig abzunehmen und das Gewicht zu halten", sagt die Hauptautorin der Studie, Melissa Brewer, Doktorandin für Ernährung an der University of Illinois. Wie man 10 Pfund in 3 Wochen abnimmt - Diät und Ernährung Wie man 10 Pfund in 3 Wochen abnimmt Eine weitere Studie, die 2019 in der Zeitschrift Nutrients veröffentlicht wurde, ergab, dass für jede zusätzliche Stunde, die sich Menschen an Wochentagen bewegen, das Risiko einer Gewichtszunahme um 51 Prozent sinkt. Die Forscher stellten fest, dass die Assoziationen zwischen Bewegungszeit und Gewichtszunahme positiv, aber "eher schwach" sind. Ins Bett gehen Laut einer im International Journal of Behavioral Nutrition and Physical Activity veröffentlichten Studie ist Schlafen eine weitere Möglichkeit, Gewicht zu verlieren. In dieser Studie untersuchten die Forscher mehr als 1 000 Menschen, die abnehmen wollten, und stellten fest, dass es ihnen umso leichter fiel, ihr Gewicht zu reduzieren, je früher sie ins Bett gingen und je länger sie schliefen. "Menschen, die länger schlafen, essen seltener früher zu Abend", sagt Dr. Anne Young, Direktorin für verhaltensorientierte Ernährung und Gewichtsmanagement an der New York University School of Medicine. "Es ist wahrscheinlicher, dass sie zu einer normalen Zeit essen und ein gesundes Abendessen zu sich nehmen, und es ist auch weniger wahrscheinlich, dass sie spät in der Nacht noch etwas essen. Erhalten Sie den besseren Newsletter. Diese Seite ist durch recaptcha geschützt Was man isst Einer der wichtigsten Faktoren für eine langfristig erfolgreiche Gewichtsabnahme ist nach Ansicht von Ernährungsexperten die Einhaltung einer gesunden Ernährung. Wenn Sie nach der Uhr essen, teilt die innere Uhr Ihres Körpers - auch zirkadianer Rhythmus genannt - Ihrem Körper mit, dass es Zeit ist, zu essen

Wir haben die wirksamsten (und fundiertesten) Ratschläge zum Abnehmen zusammengestellt. Hoffentlich helfen sie Ihnen, in Form zu kommen und ein paar Pfunde zu verlieren. Diese Ratschläge stammen von Experten, die nicht nur auf das schnelle Geld (oder ein paar #Hashtags) aus sind, sondern auch von Forschern, die sich jahrelang mit gesunder Ernährung und einem aktiven Leben beschäftigt haben. Außerdem haben sich diese Experten zu den neuesten wissenschaftlichen Erkenntnissen geäußert, damit Sie wissen, was sie denken. Und da es sich bei den Experten um echte Experten handelt, können Sie ihren Ratschlägen vertrauen. Lesen Sie weiter, um ihre besten Tipps zum Abnehmen zu erfahren. 1/ Besuchen Sie einen Kurs zum Abnehmen Universität von Pittsburgh. "Ein Kurs zur Gewichtsreduzierung kann eine gute Möglichkeit sein, Gewicht zu verlieren und die Ernährung zu verbessern", sagt Dr. Bill Backus, Professor und Gründungsdirektor des Zentrums für Gesundheit und Wohlbefinden an der Universität von Pittsburgh. Bewegung ist das A und O, und Dr. Backus weist darauf hin, dass Gruppenkurse der perfekte Weg sind, um Ihre Fitness zu verbessern und Kalorien zu verbrennen. "Praktisch jeder Aspekt der Gesundheit der meisten Menschen kann durch eine bessere Ernährung verbessert werden, aber das muss nicht mit einem Abnehmkurs beginnen", sagt er. Und jeder weiß, dass die Ernährung eine große Rolle bei der Gewichtsabnahme spielt, also halten Sie Ihre gesunde Ernährung auf Kurs. "Eine gut geplante Diät zum Abnehmen ist oft kalorienarm und enthält viele Ballaststoffe", sagt Dr. Backus. "Und obwohl es verlockend ist, sich die Gewichtsabnahme als einen Prozess mit mehreren Schritten vorzustellen, sollten diese Schritte mehr oder weniger kontinuierlich sein." Wodurch unterscheiden sich einige Abnehmkurse von anderen? "Um den richtigen Kurs für Sie zu finden, sollten Sie sich fragen, was Sie wollen und wie Sie dies in einem Kurs oder einer Gruppe erreichen können", sagt Dr. Backus. Hier erfahren Sie, wie Sie einen Kurs finden, der Ihnen beim Abnehmen hilft und Ihr Leben verändert: 2/ Essen Sie jeden Tag Frühstück Lifescript. Den meisten Menschen wird empfohlen, jeden Tag zu frühstücken, aber Studien haben gezeigt, dass ein regelmäßiges Frühstück oder sogar ein leichtes Frühstück den Stoffwechsel ankurbeln, später am Tag vor übermäßigem Essen schützen und den Blutzuckerspiegel im Gleichgewicht halten kann. Dadurch kann auch das Naschen reduziert werden, das bekanntlich eine der Hauptursachen für Gewichtszunahme ist. Wenn Sie nicht in aller Herrgottsfrühe essen wollen, können Sie laut Dr. Backus trotzdem ein gesundes Frühstück zu sich nehmen.

Diese Studie untersuchte 16 000 Erwachsene ab 50 Jahren und ergab, dass Teilnehmer, die regelmäßig zur gleichen Zeit am Tag trainierten, etwa 5 % mehr Körperfett verloren als Personen, die nicht zur gleichen Zeit trainierten. Die Studienautoren empfehlen, sich die Zeit zu nehmen, um Sport zur Gewohnheit zu machen, damit Sie Ihren Gewichtsverlust beibehalten können. Wir wissen, dass regelmäßiger Sport eine Schlüsselkomponente ist, um das Gewicht zu halten, aber Sie können damit beginnen, indem Sie einmal am Tag für 10 Minuten nach draußen gehen. Achten Sie darauf, dass Sie Ausdauer- und Krafttraining in Ihr regelmäßiges Trainingsprogramm einbauen, denn Sie wissen, dass Sie dadurch mehr Kalorien verbrennen. Versuchen Sie es zusätzlich zum Laufen mit Gehen, Schwimmen, Radfahren und Yoga. Versuchen Sie auch, mindestens 3 Tage pro Woche Krafttraining zu absolvieren. Alkohol: Lernen Sie zu trinken, ohne dass Sie dabei zunehmen Alkohol kann positive Auswirkungen haben, wenn er in Maßen konsumiert wird, aber ein wenig am Abend kann dazu führen, dass Sie zunehmen. Eine Studie, die im Juli 2019 in der Zeitschrift der Academy of Nutrition and Dietetics veröffentlicht wurde, ergab, dass Menschen, die regelmäßig vier oder mehr alkoholische Getränke pro Woche zu sich nahmen, mehr an Gewicht zulegten als diejenigen, die zwei oder weniger Getränke tranken. Die Forscher schlugen eine Reihe von Gründen dafür vor: Personen, die regelmäßig mehr Alkohol tranken, konsumierten weniger gesunde, kalorienarme Lebensmittel, und da sie möglicherweise tranken, um mit Angst, Stress oder Depressionen fertig zu werden, neigten sie zu Essanfällen. Suchen Sie stattdessen nach kalorienarmen Alkoholersatzprodukten wie trockenem Sekt oder gekühltem Weißwein, der in einem Glas serviert wird und etwa 50 Kalorien pro Glas hat. Wenn Sie sich etwas gönnen müssen, können Sie statt eines Cocktails auch ein leichtes Bier trinken, das im Durchschnitt etwa 120 Kalorien pro Glas hat. Kaffee: So kann Ihr Koffeinkonsum Ihr Gewicht beeinträchtigen Während eine im November 2016 in der Zeitschrift Obesity veröffentlichte Studie ergab, dass eine Tasse Kaffee zum Frühstück die Gewichtsabnahme fördert, fand eine neuere Studie heraus, dass Kaffee zu dieser Mahlzeit tatsächlich die Anzahl der Kalorien erhöht, die Sie im Laufe des Tages zu sich nehmen, da Sie dadurch weniger Kontrolle über Ihre Nahrungsaufnahme haben. Eine sitzende Lebensweise ist ein großes Gesundheitsproblem. Sie wird mit vielen Gesundheitsproblemen in Verbindung gebracht, unter anderem mit Fettleibigkeit. Daher machen die Menschen große Fortschritte bei der Aufnahme von körperlicher Aktivität, die für die Gewichtsabnahme wichtig ist. Die Studie ergab jedoch, dass der Ersatz von körperlicher Aktivität durch Fernseh- und Videospielzeit tatsächlich zu einer höheren Fettleibigkeitsrate führt. Studien haben ergeben, dass langes Sitzen der Gesundheit schaden kann

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