Bienvenidos al blog de La Mudanza, ¿con qué me quedo? y la app GUDTHINGS
Javier Saura en El Alquimista
Responder a la pregunta de «quién soy» es ponerse una careta
La Mudanza
Madrid, 16 de junio de 2020
La alegría
El pasado 22 de mayo Javier Saura, autor de La mudanza y la filósofa Teresa Gaztelu fueron entrevistados por Benjamín Zorrilla en el programa El Alquimista, emitido en Radio24Online. Se habló del proceso emocional y la alegría y de su relación con las posesiones, planteándose el neominimalismo como corriente que nos acerca a la comprensión de qué objetos poseer.
También se debatió, en clave práctico-filosófica sobre otros aspectos que afectan a esa alegría. En este sentido, Gaztelu se refería a la reciente cuarentena que hemos vivido, afirmando que el confinamiento nos ha servido para apreciar las cosas cotidianas que nos dan alegría.
El Alquimista es un programa que ofrece, a través de sus entregas, un proceso secuencial de crecimiento interior para la consecución del éxito auténtico y la felicidad interior.
Escucha el programa
Paginación: 142 páginasEncuadernación: rústica con solapasDimensiones: 14 x 22 cmISBN: 978-84-16994-37-3
LOS LECTORES OPINAN
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Für die Studie wurden mehr als 1 400 Personen rekrutiert,
von denen die Hälfte einen Zeitpunkt für den Besuch des Fitnessstudios – z.
B. zwischen 18 und 19 Uhr am nächsten Tag – vorgab
und aufgefordert wurde, ihre Trainingsroutine einzuhalten.
Der anderen Hälfte der Teilnehmer wurde gesagt, sie solle bis zum selben Tag warten,
um zu trainieren; auch sie sollten sich an die gleiche Routine halten.
Anschließend wurden die Teilnehmer ein Jahr lang beobachtet – in dieser
Zeit nahmen die Mitglieder beider Gruppen in etwa gleich schnell
ab. Von denjenigen, die sich an ihre Trainingszeiten hielten, nahmen 68 % mindestens 10
Pfund ab; bei der Gruppe, die jederzeit trainieren konnte, waren es
nur 49 %.
«Wenn man eine unrealistische Erwartung hat, wie viel Gewicht man abnehmen kann, kann man zusätzlichen Stress und Frustration erleben, was zu einem Motivationsverlust führen kann», sagte
Studienautorin Dr. Cynthia Sass, klinische Professorin für Medizin und Gesundheitsverhalten an der Universität von New Mexico.
«Die Intervention sollte unterstützend und motivierend sein, denn wenn sie es nicht ist, werden die Menschen die Verhaltensänderung nicht beibehalten.
Wenn Sie in Ihren 30ern abnehmen oder Ihr Gewicht halten, wird es Ihnen mit zunehmendem Alter leichter fallen, dies zu tun. Und während einige Veränderungen außerhalb Ihrer Kontrolle liegen – zum Beispiel ein Wachstumsschub -, sind es Ihre Gene wahrscheinlich nicht.
In einer Studie, die im Juni 2019 in der Fachzeitschrift Cell Metabolism veröffentlicht wurde, untersuchten Forscher das Erbgut von 3.000 Menschen mit einer starken familiären Vorbelastung durch Fettleibigkeit, z. B. einer fettleibigen Mutter oder einem fettleibigen Geschwisterkind, und verglichen es mit der DNA von Menschen mit einer schwächeren familiären Vorbelastung.
Sie fanden heraus, dass einige Menschen mit einer starken familiären Vorbelastung für Fettleibigkeit Gene hatten, die ein geringeres Risiko für Fettleibigkeit vorhersagten, andere hingegen nicht. Das Vorhandensein dieser Gene reichte aus, um das Risiko für die Entwicklung von Fettleibigkeit zu erhöhen, unabhängig vom Lebensstil. Die Forscher fanden auch heraus, dass es zwar einige Menschen mit Genen gibt, die zu Fettleibigkeit führen können, dass aber auch ihr Gesundheitszustand und ihr allgemeiner Lebensstil einen wichtigen Faktor bei der Bestimmung des Fettleibigkeitsrisikos darstellen.
Eine Gemeinsamkeit der Teilnehmer beider Studien war jedoch, dass sie alle wussten, wie wichtig es ist, ein gesundes Gewicht zu halten.
«Die Ergebnisse dieser Studie geben uns Hoffnung, dass
wir trotz der Tatsache, dass wir älter werden und unser Stoffwechsel sich
verlangsamt, immer noch ein gewisses Maß an Widerstandskraft haben, um
Gewicht zu verlieren, wenn wir jung damit anfangen»,
sagte Studienautor und Adipositasforscher Dr. Stephen Simpson, Direktor des
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Ако използвате тези насоки, ще отслабнете
в краткосрочен план. Последователността не само
увеличава загубата на тегло,
но и добавянето на физически упражнения може да помогне за запазване на теглото
в дългосрочен план.
Добавете упражнения към живота си, за да
отслабнете в дългосрочен план
«Ползите от упражненията за отслабване са дългосрочни», казва
Кели Канън, сертифициран фитнес специалист
и главен изпълнителен директор на InsideTrainers.
«Трябва да започнете да виждате как размерът на талията ви намалява и може да губите по един или два килограма на седмица.»
Но ако целта ви е да отслабнете завинаги, вероятно ще трябва да промените начина си на живот.
Ето как да започнете да добавяте упражнения към деня си и да се придържате към тях.
Правете 30-минутна тренировка
Ако никога не сте прекарвали много
време във фитнеса или не сте правили
някакви упражнения в миналото, редовната 30-минутна тренировка
може да бъде плашеща.
«Помислете да правите упражнения, които са естествени и не ви се струват голяма работа», съветва Канон.
«Ако не сте сигурни откъде да започнете, посетете местната фитнес зала или студио за йога, които често са подходящи за начинаещи.»
Канън препоръчва да разделите 30-минутните тренировки на
лесни за управление части. Помислете
за шест 10-минутни тренировъчни
сесии.
«Добро правило е да започнете с интензивност, която можете да поддържате в продължение на 20 минути»,
казва тя. «Добавяйте нови предизвикателства към всяка тренировка и увеличавайте времето, през което можете да поддържате интензивността.»
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да поддържате в продължение на 10 минути,
и добавяйте ново предизвикателство
към всяка сесия – например лицеви опори или изпълнение
на бърпи – докато достигнете
20 минути. След това можете да добавяте по едно ново
предизвикателство всяка седмица,
докато достигнете 30-минутна тренировка.
Включете движение през целия ден
«Започнете да включвате движение в деня си», препоръчва Канон.
«Най-лесното нещо, което можете да направите, е да планирате кога ще се храните.»
Като планирате кога да се храните, е по-вероятно да се храните по-здравословно и
да избегнете преяждането по време на хранене.
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Zde je přehled 10 nejlepších taktik hubnutí, které skutečně fungují.
A pokud patříte mezi 20 % Američanů, kteří se snaží
zhubnout, nenechte si ujít těchto 7 jednoduchých
a bezplatných způsobů, jak zhubnout.
1. Zvedejte činky a cvičte kardio
Vždy, když uvažujete o zahájení nového programu hubnutí, je dobré stanovit si malé, dosažitelné cíle pro
své fitness cíle.
«Důsledné dodržování cílů je pravděpodobně nejdůležitějším aspektem pro dosažení výsledků při hubnutí,» říká Dr.
Steve Zakowski, klinický docent fyzioterapie na University
of Colorado School of Medicine.
Začněte s něčím jednoduchým, například s 30minutovým
tréninkem na stacionárním kole, a postupně zvyšujte
intenzitu a délku tréninku, jak se bude zlepšovat vaše kondice, říká.
«Cvičení s nízkou intenzitou je dobré pro váš kardiovaskulární systém a je to skvělá strategie pro hubnutí,» říká Zakowski.
Dodává však: «Kardio může být ošidné.» Co není ošidné, je zvyšování intenzity po delší dobu.
Problém: skvělý kardio trénink je těžké udržet na vysoké úrovni intenzity
po delší dobu.
Proto nedávná studie publikovaná v časopise Obesity zjistila, že někteří lidé mají opravdu problém udržet dlouhodobý cvičební režim.
Nová studie publikovaná v červenci 2019 v časopise Obesity zjistila, že nedostatek každodenní
fyzické aktivity může být na vině toho, proč některé snahy o hubnutí
– například diety nebo návštěvy posilovny – selhávají.
Ve studii vědci analyzovali více než 3 000 dospělých s indexem tělesné hmotnosti alespoň 25,
kteří se zapojili do Národního registru kontroly hmotnosti financovaného
NIH, což je skupina asi 5 000 lidí, kteří zhubli alespoň 30 kg a udrželi
si je alespoň rok.
Vědci zjistili, že většina osob ve studii zhubla sama, aniž by podstoupila jakoukoli
formální nebo lékařskou léčbu hubnutí.
A 97 % těchto lidí trávilo alespoň 30
minut denně cvičením nebo se každý týden účastnilo alespoň 30 minut strukturovaného
cvičení.
Méně než 50 % účastníků však uvedlo, že cvičí alespoň pět dní v týdnu, což vědci shledali jako významný rozdíl
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Οι ερευνητές παρακολούθησαν περισσότερους από 1.000 ενήλικες που ήταν υπέρβαροι ή
παχύσαρκοι για τουλάχιστον ένα
έτος και είχαν δείκτη μάζας σώματος (ΔΜΣ) 30 ή υψηλότερο.
Όλοι τους ολοκλήρωσαν τυχαιοποιημένα προγράμματα απώλειας βάρους διάρκειας δύο εβδομάδων, τρώγοντας την ίδια ποσότητα φαγητού κάθε μέρα,
αλλά γυμνάζονταν είτε σε μια ομάδα πρωινής είτε απογευματινής
προπόνησης.
Όλοι οι συμμετέχοντες στη μελέτη έχασαν βάρος,
αλλά εκείνοι που συμμετείχαν στην ομάδα
πρωινής προπόνησης έχασαν περίπου διπλάσιο
βάρος από την ομάδα απογευματινής προπόνησης.
Οι ερευνητές πιστεύουν ότι το να πέφτουμε
για ύπνο και να σηκωνόμαστε νωρίς μας
βοηθά να τρώμε λιγότερο το πρωί, αφού το σώμα βρίσκεται
σε πιο νυσταγμένη και λιγότερο πεινασμένη κατάσταση.
Το σώμα σας είναι μια μηχανή μεταβολισμού
Από βιολογικής άποψης, τίποτα δεν
θα κλείσει το μεταβολισμό σας
πιο γρήγορα από το να παραλείπετε γεύματα,
εξηγεί ο Dr. Joel Fuhrman, διευθυντής της
Κλινικής Διατροφής στο νοσοκομείο Weill Cornell Medical Center της Νέας Υόρκης Presbyterian.
«Αν τρέφεστε μόνο για τρεις ώρες και στη συνέχεια παραλείπετε ένα γεύμα, ο μεταβολισμός σας θα βρίσκεται σε κατάσταση απενεργοποίησης για το υπόλοιπο της ημέρας»,
λέει ο Δρ Fuhrman, συγγραφέας του βιβλίου Fasting and Eating for Health και ιδρυτής
της δίαιτας Eat to Live Diet. «Αντ’ αυτού, τρώτε κάθε τρεις ώρες. Τότε, όταν τρώτε τις τροφές που θέλετε να μεταβολίσετε (όπως πρωτεΐνες και λιπαρά), θα έχετε μια ενεργειακή ώθηση, η οποία τροφοδοτεί το μεταβολισμό σας».
Ακούστε πώς έχουν τα πράγματα:
Μην παραλείπετε κανένα
γεύμα, όσο μεγάλο ή μικρό κι αν είναι.
Ακόμα και μια 10λεπτη νηστεία βοηθά το μεταβολισμό σας να κάψει θερμίδες καθώς περιμένετε το
επόμενο γεύμα σας, λέει ο Dr. Fuhrman.
Το ίδιο ισχύει και για το συγχρονισμό των υδατανθράκων, προσθέτει.
Αν τρώτε συχνά υδατάνθρακες στο πρωινό,
για να αυξήσετε τον αριθμό των θερμίδων που καταναλώνετε, τότε
φάτε τους αντί για το δείπνο.
Το σώμα σας δεν είναι μια ζυγαριά βάρους
Ο δείκτης μάζας σώματος είναι ένας αριθμός
που καθορίζεται από τον λόγο του βάρους σας σε
σχέση με το ύψος σας σε μέτρα (2,2 x
ύψος σε πόδια). Ένας ΔΜΣ 25 ή υψηλότερος θεωρείται υπέρβαρος,
ενώ ένας ΔΜΣ 30 ή υψηλότερος θεωρείται
παχύσαρκος.
Σε γενικές γραμμές, ο ΔΜΣ είναι ένας καλός δείκτης για την απώλεια βάρους, καθώς είναι πιο πιθανό
να χάσετε βάρος αν ο ΔΜΣ σας είναι υψηλότερος.
Αλλά αυτό δεν σημαίνει πάντα ότι είστε
το ίδιο με ένα υπέρβαρο ή παχύσαρκο άτομο, λέει ο Dr.
Fuhrman.
«Ο ΔΜΣ λαμβάνει υπόψη το βάρος σας,
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«Le persone che hanno successo nella perdita di peso spesso dicono di impegnarsi nella stessa ora o nella stessa fascia oraria, a prescindere da tutto: si rifiutano di deviare», ha detto l’autrice principale
dello studio, Christina Wivie, ricercatrice dell’Università della Georgia, durante un’intervista telefonica.
«Spesso si impegnano a fare un’ora di esercizio e la rispettano ogni giorno».
L’idea è che certe ore del giorno possano innescare determinati processi corporei, che possono aiutare a perdere peso.
Ma è il caso di immergersi in una fascia oraria unica per tutti?
La risposta è un secco sì.
Dallo studio:
«I ricercatori ritengono che le persone che svolgono attività fisica in determinati momenti della giornata siano in grado di ridurre la stimolazione del cervello quando mangiano. Secondo il nuovo studio, sentono «più energia». Inoltre, quando fanno attività fisica, ritengono di essere più in grado di gestire il cibo. «Inoltre, alcuni
intervalli di tempo della giornata sembrano innescare diversi processi corporei.
Alcune persone si sentono più sazie in determinati momenti della giornata.
Altre persone si sentono ‘più affamate’ in questi momenti.
Si sentono anche più vigili in certi momenti della giornata».
Quindi, se fate attività fisica in un determinato momento della giornata, è molto probabile che in quello stesso momento pensiate anche al cibo. O almeno dovreste farlo.
«Pianificando l’attività fisica in un determinato momento della giornata, potete fare in modo che il
vostro pasto quotidiano sia associato a un momento della giornata in cui dovreste seguire una
routine di esercizio», ha scritto Wivie. «Potreste mangiare meno calorie in quel momento della giornata».
Wivie, che ha conseguito un master in nutrizione umana, afferma che questo è uno dei modi più semplici per perdere peso, ma di solito viene trascurato. Per questo motivo, ha voluto verificare se l’utilizzo di un’ora specifica della giornata per fare esercizio fisico sia migliore rispetto alla scelta di non scegliere alcuna fascia oraria.
Wivie e i suoi coautori (tutti dell’Università della Georgia) hanno esaminato i dati di 133 adulti che hanno partecipato a uno studio sulla perdita di peso chiamato ACTION for Health Study. I partecipanti erano stati assegnati in modo casuale a svolgere allenamenti di 30 minuti in sei diversi momenti della giornata.
Nessuno dei partecipanti ha riferito di aver cambiato le proprie abitudini alimentari, e circa la metà di quelli che si sono allenati in un orario specifico della giornata ha fatto un’analisi del proprio stile di vita.
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