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sensato explorar muitos tipos diferentes de
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seu corpo, e cada tipo de exercicio e melhor por diferentes razoes.
Incluem: Cardio: O cardio e o melhor exercicio para
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Com a cardio, usa o seu coracao e pulmoes para mover o tecido muscular que queima oxigenio.
Pode queimar mais calorias ao fazer cardio do que com qualquer outro
exercicio, e pode faze-lo de varias formas diferentes.
Pilates: O Pilates e uma rotina de exercicios de corpo inteiro que utiliza
exercicios musculares de nucleo e movimentos semelhantes a baloes.
Fortalece a parte superior do seu corpo, constroi forca, e tonifica e molda o seu corpo.
E perfeito para melhorar a postura e dobrar os joelhos.
Yoga: Este e um dos tipos de exercicio
mais populares. O Yoga constroi forca
e flexibilidade em todo o corpo e acalma a
mente. O beneficio do yoga e que combina alongamento, respiracao e movimento numa
rotina que e facil de fazer e pode ser praticada a partir de praticamente qualquer lugar.
Girando: Uma bicicleta estacionaria, bicicleta de pe ou passadeira sao os tipos de equipamento
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Американците винаги са били големи - и вероятно
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Дори и да не постигнете точно
тази цел за тегло, ИТМ между 18,
5 и 24,9 е по-здравословен от ИТМ над
25. Така че можете да отслабнете и да поддържате по-здравословно тегло.
(За повечето хора това означава да се хранят
здравословно, да се занимават с някаква физическа дейност и
да избягват храни, които водят до напълняване и
не се контролират по отношение на порциите).
Изводът: Ако искате да постигнете най-добро
отслабване, не се ограничавайте с
един-единствен план за хранене и график за упражнения; вместо това се хранете здравословно, добре балансирано и включвайте упражнения през целия ден.
Освен това с напредването
на възрастта "ще откриете, че тялото по естествен начин ще се установи на здравословно тегло поради хормоналните промени", казва д-р Дейвид Кричевски, бариатричен хирург в
Centura Health в Питсбърг и експерт в областта на отслабването.
За да си помогнете в свалянето на
килограми, вижте нашите избори за
най-добрите приложения за отслабване
- и как да поддържате мотивацията си.
(ПОВЕЧЕ: Как да сваляте по 1 килограм на седмица,
без да спазвате диета) Американците са "неспособни да се хранят нормално".
Този проблем се отнася предимно за жените.
За разлика от европейските си колеги, американките са по-склонни да похапват през деня -
така че ако искате да свалите килограми,
трябва да се предпазите от
похапване. Проучване от 2017 г., публикувано в списание Sleep, установи, че жените са склонни да похапват висококалорични храни
следобед, когато е по-вероятно
да са гладни и нямат реална мотивация да се спрат да ядат.
Затова се опитайте да хапвате
по малко количество закуски през целия
ден, вместо да спирате в определен момент.
(ПОВЕЧЕ: Някои слаби жени изяждат по 10 000 калории на седмица) Американците често изпитват глад за сладко,

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