Ngati muli ngati dieters ambiri, simukumbukira kusinthasintha zakudya zanu ndipo simukudandaula ndi ntchito yomwe muyenera kuchita kuti muchepetse pansi. Koma mukufuna kutaya thupi mwamsanga. Kudikira kwa masabata kuti muwone zotsatira pa scale sizosangalatsa.
Ndiye bwanji osapititsa patsogolo dongosolo lanu lolemera? Pali kusintha kosavuta komwe mungapange pazomwe mumachita tsiku ndi tsiku komanso kudya zakudya zomwe zingakuthandizeni kudya pang'ono, kutentha makilogalamu ambiri komanso kusunga pulogalamu yanu yolemetsa. Ndipo ndi zakudya zanu mu hyperdrive, mumapeza zotsatira zomwe mukuzifuna ndikuyeneranso nthawi yochepa.
1 - Dulani Zakudya M'dothi
Palibe nthawi yowerengera zakudya? Palibe vuto! Ingodula zakudya zambiri ndi zopatsa zokwanira mu theka. Mudzadya pang'ono ndi kuchepa mofulumira.
Kotero ndi zinthu ziti zomwe muyenera kuzigawa pakati? Sungani magawo onse a masamba ndi zipatso. Koma kudula zakudya zanu (monga mbatata, mkate, ndi mpunga), mapuloteni anu (nthawi zambiri nyama) ndi maswiti anu mu theka. Nthawi zambiri izi ndi zazikulu kwambiri. Powadula pakati, mwina mukudzipangira nokha miyezo yoyenera ya kulemera.
Ndipo musaiwale za zakumwa zanu. Mukhoza kudula omwe ali pakati. Osadandaula za kuchepetsa zakumwa za calorie monga madzi ndi khofi yakuda, koma pitirizani kutsanulira theka la lattes yanu yabwino, zakumwa za masewera ndi zakumwa zina zomwe ziri zoipa pa zakudya zanu .
2 - Pangani Msuzi mu Smoothies
Kodi ndinu fanasi wa smoothies? Nthenda yotsika kwambiri ya kalori kapena masamba smoothie ikhoza kukhala chakudya chabwino cholowetsa m'malo kapena masana. Ma dieters ambiri amawagwiritsa ntchito kuti achepetse kulemera. Koma zidzakuthandizani kuchepetsa kuthamanga ngati simugwiritsa ntchito madzi mukamawapanga.
Zipatso za zipatso zimaphatikizapo zowonjezera ndi shuga ku zakumwa zanu. Mwatsoka, madzi samapereka phindu lalikulu. Zipatso zonse, komabe, ndi zabwino kwa zakudya zanu. Mudzakhala okoma, kapangidwe kake komanso phindu la zakudya zofunika pamene muwonjezera zipatso zonse. Ndipo fiber ya zipatso zonse zimakuthandizani kudya pang'ono ndi kuchepa .
Nanga mumasakaniza bwanji zakumwa zanu zopanda madzi popanda madzi? Ingowonjezerani madzi ndi ayezi pang'ono. Simudzaphonya madzi, ndipo thupi lanu lidzakuthokozani chifukwa chosiya makilogalamu.
3 - Multitask Pa Ntchito
Pulogalamu yabwino kwambiri yothandizira kuyenera kuphatikizapo zolimbitsa thupi Cardio amawotcha kuti awotchedwe mafuta, kutambasula machitidwe kuti apangitse kusinthasintha komanso kuphunzitsa mphamvu kuti thupi likhale lolimba ndilofunika. Koma ndani ali nayo nthawi yochita ntchito yonseyi?
Pokhala ndi masewera olimbitsa thupi, mukhoza kuchita zonsezo panthawi yomweyo. Mukakhala ku kampu ya thanzi, tambani makina opanga zolemera ndi zipangizo za cardio. M'malo mwake, pitani kumalo opangira masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi m'malo mwake. Miyendo ngati lunge kuyenda ikuwonjezera kuchuluka kwa mtima wanu kutentha mafuta, kulimbikitsa ndi kutulutsa thupi lakuya komanso kuwonjezera kuchuluka kwa kayendedwe ka m'chiuno ndi ntchafu.
Mukapanda kusokoneza nthawi kuchokera pa makina kupita ku makina, mukhoza kuchita masewera olimbitsa thupi pang'ono ndikuwotcha mafuta ambiri panthawi yochepa. Zochita zolimbitsa thupi zimakhala zosavuta kuchita kunyumba. Choncho palibe chifukwa chodumpha ngati mukulephera kupita ku masewera olimbitsa thupi.
4 - Onjezani Pansi-Kalori Mpukutu Chakudya Chake
Mukadula chakudya chanu pokhapokha kuti mutenge chakudya chanu, chakudya chanu chamadzulo chikhoza kuwoneka chopanda kanthu. Simungathe kukhutitsidwa ndi chakudya chomwe chikuwoneka ngati chaching'ono. Limbikitsani mawu mu mbale yanu yopanda calorie kapena zakudya za calorie.
Sungani letesi yatsopano mu firiji ndikugwiritsire ntchito kuti muwonjezere kukula kwa sangweji yanu, saladi kapena tacos. Kupanga casserole? Sungani masamba ofiira pa dzanja ndikuwonjezera kaloti wothira nandolo kapena chimanga kuti muzisakaniza. Mukhoza kupanga mpunga ndi mbewu zambiri powonjezera anyezi ndi tsabola.
Kuwonjezera mphamvu ndi zikopa zimaphatikizapo makilogalamu ochepa pa chakudya chanu koma zingakuthandizeni kupeza chakudya chokwanira komanso chisangalalo. Mukamakhala okhutira komanso osangalala, mwina mumadya mochepa maola ochepa mutatha kudya.
5 - Ingokuuzani Otsatira
Kukwera masitepe kumawotcha ma calories. Imakhalanso njira yofulumira komanso yowoneka bwino yowoneka bwino kumbuyo ndi miyendo yotsamira. Koma simungafune kuchita masitepe okwera pantchito tsiku ndi tsiku.
Mmalo mwake, ingokwera masitepe angapo apaulendo apa ndi apo muntchito zanu za tsiku ndi tsiku. Lembani pa elevator kuntchito, pewani escalator kumalonda ndipo pangani khama lanu pamene muli pakhomo. Mukuwotcha makilogalamu pafupifupi 10 pamphindi mukakwera masitepe. Nambala yanu yonse ikhoza kufika ma calories zana kapena zambiri tsiku lonse. Chinyengochi chingakuthandizeni kutaya hafu ya pounds kapena ngakhale mapaundi owonjezera mlungu uliwonse.
6 - Pitani mozama
Simungafune kuledzera kwathunthu, koma ngati mungathe kuletsa maulendo a masabata angapo, muwona kusiyana pakati pa msinkhu. Pali zopindulitsa zambiri zolepheretsa kulemera kumene mungasangalale ngati mukupita mofatsa.
Choyamba, ngati mumamwa madzi mmalo mwa vinyo pa nthawi yosangalatsa ndi zochitika zina zamakondwerero, mumachepetsa kwambiri kalori yanu. Galasi limodzi la vinyo limapereka pafupifupi makilogalamu 125 kapena kuposa. Cocktails ikhoza kupereka 200 kapena kuposa.
Kenaka, simudzakhalanso ndi zakudya zamtengo wapamwamba komanso zamtengo wapatali ngati mutapewa mowa. Ndipo pomalizira pake, mumakhala ndi ndondomeko yochita masewera olimbitsa thupi ngati simukuyenera kuthana ndi mutu wa mmawa ndi kutopa. Ndiye zotsatira zotsiriza? Zakudya zochepa zochepa zowonjezera zakudya ndi zotsatira zowonongeka mofulumira.
7 - Yambani Zakudya Zonse Ndi Msuzi
Musanadye chakudya chamadzulo kapena chakudya chamadzulo, sangalalani ndi chikho chofewa, choyera msuzi. Nkhuku, masamba a maluwa komanso ngakhale ng'ombe ndizo zomwe mungasankhe. Supu zotonthozazi zimapereka makilogalamu ochepa, ndipo zimakuthandizani kuti mudye zochepa zochepa.
Choyamba, amakubweretsani, kotero simukufuna kudya zambiri. Ndipo msuzi wotentha amachititsanso kuchepetsa kudya. Ngati mumaphunzira kudya pang'ono pang'onopang'ono, mumakhala ndikumverera ndi kuvomereza zizindikiro zodzaza ndi matenda kuti muime kudya mukamafuna.
8 - Valani Belt
Mwinamwake mwamvapo za m'chiuno kuti mukhale wolemera. Kapena mwinamwake mumadziŵa bwino zakudya za corset, zomwe zimatchuka ndi ma celebs angapo a Hollywood. Zakudya zimenezi zimagwira ntchito kwa amayi ena chifukwa wophunzitsi wolimba kwambiri kapena wophunzitsa chiuno amachititsa kuti zisamakhale zovuta kudya kwambiri. Kotero inu mumamatira ku zakudya zanu ndi kuchepa mofulumira.
Koma simukusowa kugula chovala chamtengo wapatali (komanso chosavuta) kuti mugwiritse ntchito chinyengo ichi. Kungokuvala kokha kuti mukhale ndi zotsatira zofanana. Onetsetsani kuti lamba lomwe mumasankha limaphatikizana mozungulira m'chiuno mwanu, osati m'chiuno mwanu. Ndiye pamene mukudya, kupanikizika pakatikati kwanu kukukumbutsani kuchepetsa.
9 - Imwani Madzi Ambiri
Si zachilendo kuganiza kuti muli ndi njala pamene thupi lanu likusowa madzi, osati chakudya. Zizindikiro za ludzu ndi njala zimatha kusokonezeka mosavuta. Zotsatira zake ndikuti mungadye zakudya zambiri ndikudya zowonjezera zowonjezera pamene thupi lanu ludzu.
Mukhoza kupeŵa vutoli ndi kutaya thupi mwamsanga mukakhalabe hydrated. Bweretsani mabotolo angapo ndi madzi ndipo muwaike kutsogolo kwa firiji yanu yabwino. Mwanjira imeneyo mudzawawona pomwepo mutatsegulira khomo kuti mudye chakudya. Kenako, musanadye chakudya kapena kumwa chotupitsa, imwani ma ola 6-8. Mungasankhe kuti simukusowa kudya pambuyo pake.