TEXTO:
You don’t need extra minutes in your day to eat
less or to move more, the two basic pillars of weight
loss. Here’s how to reevaluate the time you do have, and
smart strategies to make dropping pounds easier, no
[5] matter how swamped you are.
Every small step you take toward a healthier lifestyle
matters, says Jeff Katula, PhD, associate professor of
health and exercise science at Wake Forest University.
“People often think they have to spend an hour at the
[10] gym or eat a diet full of hummus and superfoods, and
when they can’t attain that level they just give up and
don’t even try,” he says. Instead of looking at your whole
day as a success or failure, says Katula, consider every
decision you make a chance to do something healthy.
[15] Just because you skipped the gym doesn’t mean you
shouldn’t watch your calorie intake for the rest of the
day, for example. (In fact, it means the exact opposite!)
“You don’t need to cook your own food or even eat
different food to lose weight,” says Katula. “You just need
[20] to eat less.” Most people need to consume between 1,200
and 1,500 calories a day if they want to drop pounds in a
healthy and sustainable way — and for a lot of people,
eating appropriate portion sizes, skipping dessert, or not
going back for seconds is one of the easiest ways to
[25] reduce their total calorie intake.
Not skipping meals is crucial. This may seem
counterintuitive after advice to eat less overall, but busy
people especially may need to space out their calories
more throughout the day. That’s because going more
[30] than four or five hours without refueling can slow
metabolism, affect hormones and insulin levels, and
contribute to unhealthy food choices when you do finally
sit down to eat. “A lot of our overweight patients aren’t
necessarily overeating, but their eating patterns have
[35] become so erratic — they have a cup of coffee in the
morning and then no real food until late afternoon,” he
says. “The key is to avoid that and keep a consistent
schedule, whether that’s three meals a day and a couple
of snacks, or five mini meals.”
YOU DON’T NEED...Disponível em: Time.com/3761610/lose-weight-whenbusy/ Acesso em: 12 out. 2016. Adaptado.
According to Katula, a good strategy to reduce your calorie intake is
