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При планирането на проучването си изследователите
са искали да разберат дали упражненията по едно и също време всеки ден са по-ефективни от
упражненията по различно време – т.е.
дали ще постигнете по-добри резултати, ако се
упражнявате по едно и също време
в сравнение с няколко различни времена.
Според изследователите времето играе решаваща роля
при отслабването – ежедневните колебания в това кога се упражнявате могат да
влошат способността ви да поддържате загубата на тегло.
А и проучването им установи, че не съществува “вълшебно време”,
с което да се започне. Всъщност тайната
се крие в това просто да поддържате рутинни упражнения.
“Не знаем кои са оптималните часове, но основният извод е да не се опитвате да определяте времето за упражнения всеки път, а вместо това просто да се упражнявате последователно”, казва
водещият автор на изследването Ерик Шнап, постдокторант в отдела за упражнения и спортни науки в Университета на Южна Каролина.
“Надяваме се, че ще могат да се направят още проучвания, за да се разбере това, а то е наистина важно да се разбере”, казва той пред Cut.
И така, какво ще кажете за вашата сутрин?
Ако не сте сутрешен човек или винаги сте намирали сутрините за трудни,
има надежда.
“Все още е добре”, казва Шнап. “За да можете да правите упражнения сутрин, просто трябва да сте постоянни в това. Ако не ви се прави, просто го направете.”
Диетата е нещо повече от план за хранене: Това е
начинът, по който се чувствате.
Ако все още се чувствате претоварени от това, което трябва да направите, за да отслабнете – и се чувствате претоварени от главата си (да не говорим за
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Разбира се, искате да избягвате да си угаждате от време на време,
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си любими храни.
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“Οι άνθρωποι που ασκούνται την ίδια ώρα κάθε μέρα τείνουν να είναι πιο επιτυχημένοι από εκείνους που προσπαθούν να ασκηθούν σε άλλες ώρες”, λέει η Miriam Vos, πρώην φυσιολόγος άσκησης και τώρα εγγεγραμμένη διαιτολόγος-διατροφολόγος σε ιδιωτικό
ιατρείο στη Νέα Υόρκη. “Έχουν πιο σταθερά επίπεδα ενέργειας, τα οποία τους επιτρέπουν να είναι πιο συνεπείς στις προπονήσεις τους και στην ικανότητά τους να ολοκληρώσουν το πρόγραμμα”.
“Επειδή είναι συνεπείς ως προς τον χρόνο άσκησης, είναι επίσης πιο πιθανό να τηρήσουν το πρόγραμμα”, προσθέτει ο Vos.
Πώς να ξεκινήσετε μια προπόνηση
Για να έχετε τις καλύτερες πιθανότητες να
επιμείνετε σε ένα πρόγραμμα
άσκησης, επιλέξτε μια ώρα που σας
βολεύει και δεν σας προκαλεί κλειστοφοβία.
Προσπαθήστε να προγραμματίσετε μια ώρα κατά την οποία δεν
θα σας διακόπτουν συναντήσεις στη δουλειά ή δουλειές του σπιτιού που
μπορούν να εκτροχιάσουν το πρόγραμμά σας.
“Είναι καλύτερα να ξεκινήσετε σε μια πιο εύκολη ώρα”, λέει ο Δρ Sayer
Ji, ιδρυτής και εκτελεστικός διευθυντής του Κέντρου
Συνεργασίας του Παγκόσμιου Οργανισμού Υγείας Sayer Ji.
“Όταν έχετε κάτι να πάτε, όπως έναν αγώνα ποδοσφαίρου του παιδιού ή ένα μάθημα γιόγκα, μπορεί να είναι εύκολο να πείτε “α,
δεν με χρειάζονται για να γυμναστώ”. Αλλά τα παιδιά με γονείς που τα αφήνουν να πηγαίνουν σε άλλες υποχρεώσεις δεν πρόκειται να βρίσκονται για μεγάλο χρονικό διάστημα στο γυμναστήριο”.
Ο ευκολότερος τρόπος για να ξεκινήσετε ένα πρόγραμμα
γυμναστικής, λέει ο Ji, είναι να χρησιμοποιήσετε ως πρότυπο αυτό που λειτουργεί καλύτερα για εσάς.
Αν δεν έχετε μια ρουτίνα άσκησης, μπορείτε και πάλι να ξεκινήσετε σιγά σιγά, ανεβαίνοντας προς τα πάνω.
Είναι εντάξει να πίνετε αλκοόλ ενώ
χάνετε βάρος;
“Όταν οι άνθρωποι ξεκινούν για πρώτη φορά ένα πρόγραμμα γυμναστικής, στην πραγματικότητα συνιστούμε να μην καταναλώνετε καθόλου αλκοόλ”,
λέει η Colleen Kane, διαιτολόγος-διατροφολόγος του Ιατρικού Κέντρου Saint Barnabas στο Livingston του New Jersey.
“Συνιστούμε στους ανθρώπους να τρώνε μια υγιεινή, ισορροπημένη διατροφή και να τρώνε με τρόπο που να τους βοηθάει να χάσουν βάρος και στη συνέχεια να αποφεύγουν το αλκοόλ όσο το σώμα τους αποτοξινώνεται”.
Αν πρόκειται να πιείτε αλκοόλ, είναι καλύτερο να το περιορίσετε
σε μέτριες ποσότητες – όχι περισσότερο από ένα ή
δύο ποτά την ημέρα, λέει ο Robert Dudley, αθλητικός διαιτολόγος και γυμναστής στη Νέα Υόρκη.
“Mangiare una quantità eccessiva di calorie durante il giorno può far fluttuare il tasso metabolico, aumentando così il rischio di aumento di peso e obesità”, ha dichiarato Prakesh Kumar, dietologo metabolico e professore
aggiunto di nutrizione e dietetica presso la NYU School of Medicine.
“Questo studio, tuttavia, suggerisce che l’esercizio fisico svolto in un determinato momento della giornata (intorno alla colazione) può migliorare la regolazione dell’appetito”.
Scegliere un orario per fare esercizio fisico può aiutare
a godersi l’attività fisica riducendo al minimo lo stress.
Se siete amanti dell’attività fisica mattutina, per esempio, potete usarla come scusa per fare un po’ di lavoro extra in casa, come assumere reduslim spazzare il garage
o spolverare la casa, prima di uscire di corsa.
Inoltre, può essere difficile resistere alla tentazione di
saltare un allenamento mattutino. È più facile dire “no” a
una telefonata, per esempio, o a un invito in società.
Cercate quindi di allenarvi appena svegli. In questo modo
non sarete tentati di rimandare.
“Le persone pensano che se fanno esercizio al mattino, mangeranno per tutto il giorno, ma non è così”, afferma Megan Mack, dietista con sede nella California settentrionale.
“È importante capire perché si va in palestra e perché si ha voglia di allenarsi al mattino”.
Lo studio condotto su 30 donne in sovrappeso e obese ha rilevato che le donne che si
allenavano al mattino perdevano quasi 2 chili a settimana rispetto alle coetanee che saltavano
l’allenamento mattutino, ma alla sesta settimana le partecipanti allo studio
che saltavano l’allenamento mattutino avevano perso quasi 1 chilo in più rispetto a quelle che si allenavano.
“Alzarsi prima e allenarsi prima può essere associato a livelli più alti di funzione esecutiva, la capacità di rimanere concentrati e sul compito”, ha detto Kavita Mathur,
professore di kinesiologia e nutrizione alla Northwestern University.
“Ma, oltre a questo beneficio, c’è anche un potenziale vantaggio nell’ottimizzazione del metabolismo del corpo. Il tasso metabolico – la velocità con cui il corpo converte il cibo in energia – è più veloce al mattino”.
L’esercizio fisico mattutino può anche aiutare a perdere peso,
ha spiegato l’autrice, riducendo l’appetito. Uno studio pubblicato nel 2012
sul Journal of Obesity ha rilevato che le persone che si allenavano al
mattino avevano una diminuzione dell’appetito nelle ore successive all’allenamento,
soprattutto se si esercitavano a un’ora e mezza di distanza.
În cadrul studiului, cercetătorii au administrat unui număr
de 240 de adulți o dietă cu restricție calorică moderată și apoi au
colaborat cu aceștia pentru a respecta o anumită rutină zilnică de
exerciții fizice (o combinație de antrenament de forță și cardio).
La început, fiecare a făcut exerciții pe cont propriu, de patru-cinci ori pe săptămână.
Dar participanții la studiu au fost instruiți să continue
să facă exerciții la aceeași oră în fiecare zi (și în aceleași zile).
Atunci când participanții la studiu au făcut într-adevăr exerciții fizice la
aceeași oră în fiecare zi, au declarat că mergeau mai des la sală,
ardeau mai multe calorii și erau mai puțin predispuși să se îngrașe din nou.
Cercetătorii spun că beneficiile acestui truc par să fie cele mai puternice atunci când faceți exerciții fizice la începutul
zilei.
Articolul include un kit de resurse pentru a găsi o oră care funcționează cel
mai bine pentru dumneavoastră. Consultați-l și alegeți un moment pentru a începe să trăiți o viață mai sănătoasă – și
mai subțire -.
Fiți activi
Găsiți o rutină de exerciții fizice care vă convine
Chiar dacă ați făcut exerciții fizice în mod regulat, nu strică niciodată să vă revizuiți rutina de fitness pentru a găsi o rutină de
exerciții care funcționează pentru dumneavoastră.
Dacă a trecut ceva timp de când nu ați mai făcut exerciții
fizice, ar putea fi timpul să începeți.
“Mulți oameni cred că sunt prea bătrâni pentru a începe să facă exerciții fizice”, spune Dr.
Michael Fiore, director al Laboratorului de Cercetare a Activității Fizice
și a Somnului de la Johns Hopkins Medicine. “De fapt, opusul este adevărat”.
Dr. Fiore spune că, pe măsură ce îmbătrâniți, ar trebui să adăugați antrenamentul de forță la rutina dumneavoastră și
să încercați să faceți exerciții fizice patru zile
pe săptămână. “Trebuie să deveniți mai puternic”, spune el.
“Gândiți-vă la corpul dumneavoastră ca la un autovehicul. Dacă nu înlocuiți anvelopele, nu va funcționa bine. În același mod, dacă nu vă înlocuiți mușchii, vă veți pierde puterea.”
Nu toată lumea trebuie să se angajeze într-un antrenament
intensiv de forță. “Dacă vă simțiți obosit atunci când faceți exerciții fizice, luați în considerare reducerea intensității”, spune Fiore.
“Gândește-te să faci intervale de mers pe jos pentru a face munca.”
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Os investigadores analisaram mais de 38.000 pessoas que
tinham completado pelo menos uma das três provas de perda de peso no passado.
Todos os participantes tinham tentado perder peso durante cerca
de um ano, e foi-lhes dado um “horário” especificando que horas
do dia podiam comer e quando deviam fazer exercício.
Após seis meses, aqueles que exercitavam ao mesmo tempo todos os dias tinham 50% mais probabilidades de
manter o peso fora do que aqueles que não
o faziam, informam HOJE.
Embora sejam necessários mais estudos para o confirmar,
os investigadores teorizam que o exercício ao mesmo tempo todos os dias pode ajudar a desenvolver
um “ponto de referência”, ou o número de calorias que se come com base no momento em que se come, explica o autor principal do estudo Michael Boehnke,
MD, um gastroenterologista pediátrico da Universidade de Minnesota.
O ideal seria atingir um ponto de referência que fosse um peso saudável para si, diz o Dr.
Boehnke.
“Se estiver a comer normalmente e a fazer exercício todos os dias à mesma hora, o seu corpo ajustar-se-á para que não tenha de se preocupar em comer em excesso nessa altura, e não se encontrará a comer mais se faltar a uma sessão de exercício”, diz ele HOJE.
“O teu corpo não tem de se ajustar demasiado a isso, porque é como se fosse a 5ª ou 6ª vez que o fazes, por isso não é como se tivesses de te ajustar todas as vezes”.
No estudo, que foi publicado na revista Obesity, os resultados
dos participantes foram semelhantes aos dos participantes do estudo que se
exercitaram em momentos diferentes. Mas as pessoas que
se exercitavam de forma consistente tinham menos probabilidades de recuperar o peso perdido, e mais probabilidades de o manter,
diz o Dr. Boehnke.
Perder e manter o peso fora é um desafio para
todos. Os especialistas dizem que há uma série de razões pelas quais as pessoas lutam: Não se cingem
à sua rotina de exercício, não dormem o suficiente, não comem em excesso
ou bebem em excesso, ou não estão realmente tão empenhadas nos seus esforços
de perda de peso.
“No caso do exercício matinal, embora eu ache que é uma boa ideia, penso que pode realmente ser difícil para as pessoas conseguirem sair da cama”, diz Juliana O’Connell, psicóloga, investigadora e CEO do Laboratório de Pesos
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При планирането на проучването си изследователите
са искали да разберат дали упражненията по едно и също време всеки ден са по-ефективни от
упражненията по различно време – т.е.
дали ще постигнете по-добри резултати, ако се
упражнявате по едно и също време
в сравнение с няколко различни времена.
Според изследователите времето играе решаваща роля
при отслабването – ежедневните колебания в това кога се упражнявате могат да
влошат способността ви да поддържате загубата на тегло.
А и проучването им установи, че не съществува “вълшебно време”,
с което да се започне. Всъщност тайната
се крие в това просто да поддържате рутинни упражнения.
“Не знаем кои са оптималните часове, но основният извод е да не се опитвате да определяте времето за упражнения всеки път, а вместо това просто да се упражнявате последователно”, казва
водещият автор на изследването Ерик Шнап, постдокторант в отдела за упражнения и спортни науки в Университета на Южна Каролина.
“Надяваме се, че ще могат да се направят още проучвания, за да се разбере това, а то е наистина важно да се разбере”, казва той пред Cut.
И така, какво ще кажете за вашата сутрин?
Ако не сте сутрешен човек или винаги сте намирали сутрините за трудни,
има надежда.
“Все още е добре”, казва Шнап. “За да можете да правите упражнения сутрин, просто трябва да сте постоянни в това. Ако не ви се прави, просто го направете.”
Диетата е нещо повече от план за хранене: Това е
начинът, по който се чувствате.
Ако все още се чувствате претоварени от това, което трябва да направите, за да отслабнете – и се чувствате претоварени от главата си (да не говорим за
плана за хранене!), успокойте се с този факт: диетата ви не трябва да
бъде строг план за броене на калории.
Разбира се, искате да избягвате да си угаждате от време на време,
но не искате и да изключвате всичките
си любими храни.
Напомняме ви, че има редица нездравословни храни,
които определено са позволени, когато следвате програма за отслабване.
Много от тях не са включени в менюто на диетата за отслабване, като например
сладолед, пица, бургери, пържени картофи, понички,
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“Οι άνθρωποι που ασκούνται την ίδια ώρα κάθε μέρα τείνουν να είναι πιο επιτυχημένοι από εκείνους που προσπαθούν να ασκηθούν σε άλλες ώρες”, λέει η Miriam Vos, πρώην φυσιολόγος άσκησης και τώρα εγγεγραμμένη διαιτολόγος-διατροφολόγος σε ιδιωτικό
ιατρείο στη Νέα Υόρκη. “Έχουν πιο σταθερά επίπεδα ενέργειας, τα οποία τους επιτρέπουν να είναι πιο συνεπείς στις προπονήσεις τους και στην ικανότητά τους να ολοκληρώσουν το πρόγραμμα”.
“Επειδή είναι συνεπείς ως προς τον χρόνο άσκησης, είναι επίσης πιο πιθανό να τηρήσουν το πρόγραμμα”, προσθέτει ο Vos.
Πώς να ξεκινήσετε μια προπόνηση
Για να έχετε τις καλύτερες πιθανότητες να
επιμείνετε σε ένα πρόγραμμα
άσκησης, επιλέξτε μια ώρα που σας
βολεύει και δεν σας προκαλεί κλειστοφοβία.
Προσπαθήστε να προγραμματίσετε μια ώρα κατά την οποία δεν
θα σας διακόπτουν συναντήσεις στη δουλειά ή δουλειές του σπιτιού που
μπορούν να εκτροχιάσουν το πρόγραμμά σας.
“Είναι καλύτερα να ξεκινήσετε σε μια πιο εύκολη ώρα”, λέει ο Δρ Sayer
Ji, ιδρυτής και εκτελεστικός διευθυντής του Κέντρου
Συνεργασίας του Παγκόσμιου Οργανισμού Υγείας Sayer Ji.
“Όταν έχετε κάτι να πάτε, όπως έναν αγώνα ποδοσφαίρου του παιδιού ή ένα μάθημα γιόγκα, μπορεί να είναι εύκολο να πείτε “α,
δεν με χρειάζονται για να γυμναστώ”. Αλλά τα παιδιά με γονείς που τα αφήνουν να πηγαίνουν σε άλλες υποχρεώσεις δεν πρόκειται να βρίσκονται για μεγάλο χρονικό διάστημα στο γυμναστήριο”.
Ο ευκολότερος τρόπος για να ξεκινήσετε ένα πρόγραμμα
γυμναστικής, λέει ο Ji, είναι να χρησιμοποιήσετε ως πρότυπο αυτό που λειτουργεί καλύτερα για εσάς.
Αν δεν έχετε μια ρουτίνα άσκησης, μπορείτε και πάλι να ξεκινήσετε σιγά σιγά, ανεβαίνοντας προς τα πάνω.
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χάνετε βάρος;
“Όταν οι άνθρωποι ξεκινούν για πρώτη φορά ένα πρόγραμμα γυμναστικής, στην πραγματικότητα συνιστούμε να μην καταναλώνετε καθόλου αλκοόλ”,
λέει η Colleen Kane, διαιτολόγος-διατροφολόγος του Ιατρικού Κέντρου Saint Barnabas στο Livingston του New Jersey.
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Αν πρόκειται να πιείτε αλκοόλ, είναι καλύτερο να το περιορίσετε
σε μέτριες ποσότητες – όχι περισσότερο από ένα ή
δύο ποτά την ημέρα, λέει ο Robert Dudley, αθλητικός διαιτολόγος και γυμναστής στη Νέα Υόρκη.
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“Mangiare una quantità eccessiva di calorie durante il giorno può far fluttuare il tasso metabolico, aumentando così il rischio di aumento di peso e obesità”, ha dichiarato Prakesh Kumar, dietologo metabolico e professore
aggiunto di nutrizione e dietetica presso la NYU School of Medicine.
“Questo studio, tuttavia, suggerisce che l’esercizio fisico svolto in un determinato momento della giornata (intorno alla colazione) può migliorare la regolazione dell’appetito”.
Scegliere un orario per fare esercizio fisico può aiutare
a godersi l’attività fisica riducendo al minimo lo stress.
Se siete amanti dell’attività fisica mattutina, per esempio, potete usarla come scusa per fare un po’ di lavoro extra in casa,
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o spolverare la casa, prima di uscire di corsa.
Inoltre, può essere difficile resistere alla tentazione di
saltare un allenamento mattutino. È più facile dire “no” a
una telefonata, per esempio, o a un invito in società.
Cercate quindi di allenarvi appena svegli. In questo modo
non sarete tentati di rimandare.
“Le persone pensano che se fanno esercizio al mattino, mangeranno per tutto il giorno, ma non è così”, afferma Megan Mack, dietista con sede nella California settentrionale.
“È importante capire perché si va in palestra e perché si ha voglia di allenarsi al mattino”.
Lo studio condotto su 30 donne in sovrappeso e obese ha rilevato che le donne che si
allenavano al mattino perdevano quasi 2 chili a settimana rispetto alle coetanee che saltavano
l’allenamento mattutino, ma alla sesta settimana le partecipanti allo studio
che saltavano l’allenamento mattutino avevano perso quasi 1 chilo in più rispetto a quelle che si allenavano.
“Alzarsi prima e allenarsi prima può essere associato a livelli più alti di funzione esecutiva, la capacità di rimanere concentrati e sul compito”, ha detto Kavita Mathur,
professore di kinesiologia e nutrizione alla Northwestern University.
“Ma, oltre a questo beneficio, c’è anche un potenziale vantaggio nell’ottimizzazione del metabolismo del corpo. Il tasso metabolico – la velocità con cui il corpo converte il cibo in energia – è più veloce al mattino”.
L’esercizio fisico mattutino può anche aiutare a perdere peso,
ha spiegato l’autrice, riducendo l’appetito. Uno studio pubblicato nel 2012
sul Journal of Obesity ha rilevato che le persone che si allenavano al
mattino avevano una diminuzione dell’appetito nelle ore successive all’allenamento,
soprattutto se si esercitavano a un’ora e mezza di distanza.
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În cadrul studiului, cercetătorii au administrat unui număr
de 240 de adulți o dietă cu restricție calorică moderată și apoi au
colaborat cu aceștia pentru a respecta o anumită rutină zilnică de
exerciții fizice (o combinație de antrenament de forță și cardio).
La început, fiecare a făcut exerciții pe cont propriu, de patru-cinci ori pe săptămână.
Dar participanții la studiu au fost instruiți să continue
să facă exerciții la aceeași oră în fiecare zi (și în aceleași zile).
Atunci când participanții la studiu au făcut într-adevăr exerciții fizice la
aceeași oră în fiecare zi, au declarat că mergeau mai des la sală,
ardeau mai multe calorii și erau mai puțin predispuși să se îngrașe din nou.
Cercetătorii spun că beneficiile acestui truc par să fie cele mai puternice atunci când faceți exerciții fizice la începutul
zilei.
Articolul include un kit de resurse pentru a găsi o oră care funcționează cel
mai bine pentru dumneavoastră. Consultați-l și alegeți un moment pentru a începe să trăiți o viață mai sănătoasă – și
mai subțire -.
Fiți activi
Găsiți o rutină de exerciții fizice care vă convine
Chiar dacă ați făcut exerciții fizice în mod regulat, nu strică niciodată să vă revizuiți rutina de fitness pentru a găsi o rutină de
exerciții care funcționează pentru dumneavoastră.
Dacă a trecut ceva timp de când nu ați mai făcut exerciții
fizice, ar putea fi timpul să începeți.
“Mulți oameni cred că sunt prea bătrâni pentru a începe să facă exerciții fizice”, spune Dr.
Michael Fiore, director al Laboratorului de Cercetare a Activității Fizice
și a Somnului de la Johns Hopkins Medicine. “De fapt, opusul este adevărat”.
Dr. Fiore spune că, pe măsură ce îmbătrâniți, ar trebui să adăugați antrenamentul de forță la rutina dumneavoastră și
să încercați să faceți exerciții fizice patru zile
pe săptămână. “Trebuie să deveniți mai puternic”, spune el.
“Gândiți-vă la corpul dumneavoastră ca la un autovehicul. Dacă nu înlocuiți anvelopele, nu va funcționa bine. În același mod, dacă nu vă înlocuiți mușchii, vă veți pierde puterea.”
Nu toată lumea trebuie să se angajeze într-un antrenament
intensiv de forță. “Dacă vă simțiți obosit atunci când faceți exerciții fizice, luați în considerare reducerea intensității”, spune Fiore.
“Gândește-te să faci intervale de mers pe jos pentru a face munca.”
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Os investigadores analisaram mais de 38.000 pessoas que
tinham completado pelo menos uma das três provas de perda de peso no passado.
Todos os participantes tinham tentado perder peso durante cerca
de um ano, e foi-lhes dado um “horário” especificando que horas
do dia podiam comer e quando deviam fazer exercício.
Após seis meses, aqueles que exercitavam ao mesmo tempo todos os dias tinham 50% mais probabilidades de
manter o peso fora do que aqueles que não
o faziam, informam HOJE.
Embora sejam necessários mais estudos para o confirmar,
os investigadores teorizam que o exercício ao mesmo tempo todos os dias pode ajudar a desenvolver
um “ponto de referência”, ou o número de calorias que se come com base no momento em que se come, explica o autor principal do estudo Michael Boehnke,
MD, um gastroenterologista pediátrico da Universidade de Minnesota.
O ideal seria atingir um ponto de referência que fosse um peso saudável para si, diz o Dr.
Boehnke.
“Se estiver a comer normalmente e a fazer exercício todos os dias à mesma hora, o seu corpo ajustar-se-á para que não tenha de se preocupar em comer em excesso nessa altura, e não se encontrará a comer mais se faltar a uma sessão de exercício”, diz ele HOJE.
“O teu corpo não tem de se ajustar demasiado a isso, porque é como se fosse a 5ª ou 6ª vez que o fazes, por isso não é como se tivesses de te ajustar todas as vezes”.
No estudo, que foi publicado na revista Obesity, os resultados
dos participantes foram semelhantes aos dos participantes do estudo que se
exercitaram em momentos diferentes. Mas as pessoas que
se exercitavam de forma consistente tinham menos probabilidades de recuperar o peso perdido, e mais probabilidades de o manter,
diz o Dr. Boehnke.
Perder e manter o peso fora é um desafio para
todos. Os especialistas dizem que há uma série de razões pelas quais as pessoas lutam: Não se cingem
à sua rotina de exercício, não dormem o suficiente, não comem em excesso
ou bebem em excesso, ou não estão realmente tão empenhadas nos seus esforços
de perda de peso.
“No caso do exercício matinal, embora eu ache que é uma boa ideia, penso que pode realmente ser difícil para as pessoas conseguirem sair da cama”, diz Juliana O’Connell, psicóloga, investigadora e CEO do Laboratório de Pesos
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