Zowona za Kutaya Kwambiri
Njira yoyamba yoperewera kulemera ikubwera ndi ndondomeko. Kodi mwakonzeka kuchepa? Mwa kutsatira zofunikira zofunikira zowonjezera zolemera zenizeni mungaphunzire momwe mungadye zakudya zathanzi, yambani kuchita masewera olimbitsa thupi, mukhale ndi thanzi lanu, ndipo potsirizira pake mukwaniritse cholinga chanu cholemetsa!
Zakudya Zapamwamba Zomwe Zidapangitse Kutaya Thupi
Kukonzekera kwa zakudya kumsika sikukusowa. Pali zakudya zambiri zamalonda monga Jenny Craig , Nutrisystem , ndi Watcher Weight .
Mudzapeza mabuku a zakudya ndi mapulogalamu a pa Intaneti monga The South Beach Diet kapena Atkins . Kotero, ndi uti amene amagwira ntchito? Kafukufuku wasonyeza kuti palibe chakudya chimodzi chomwe chili chabwino kuposa ena. Chakudya chabwino kwambiri kwa inu ndi zakudya zomwe mungathe kumamatira.
Pofuna kudya zakudya zoyenera, dzifunseni mafunso ofunika kwambiri pankhani ya ndalama zomwe mungagwiritse ntchito, nthawi yochuluka yomwe muyenera kukonzekera ndi kukonzekera chakudya chamadzulo, komanso m'mene mumathandizira ndi anzanu ndi abambo anu.
Mwinanso mutha kulingalira za chifukwa chake zakudya zam'mbuyomu sizinagwire ntchito. Mayankho a mafunso awa adzakuthandizani kupeza chakudya chomwe chingakwaniritse zosowa zanu.
Koma kumbukirani kuti simukuyenera kugula bukhu kapena kulembera mamembala kuti mukhale ndi phindu lolemera. Mukhoza kudula zakudya ndi kulemera kwanu nokha. Ambiri opeza bwino amapeza kuti mwa kusintha zochepa pa chakudya chawo ndi kupititsa patsogolo ntchito zolimbitsa thupi tsiku ndi tsiku amatha kuona zotsatira zenizeni pa msinkhu. Poyambitsa ndondomeko yanu, muyenera kudziwa makilogalamu angati omwe amadya tsiku ndi tsiku komanso kuchuluka kwa ma calories .
Mmene Mungayankhire Calories Loss Loss
Zilibe kanthu kuti mumasankha zakudya zotani, mapulogalamu onse otayirira amachepetsa kudya kwanu kuti thupi lanu liwotche mafuta kuti akhale mafuta.
Kuti mudziwe kuchuluka kwa makilogalamu kuti mudule, muyenera kuwerengera zosowa za tsiku ndi tsiku ndi kuchepetsa chiwerengerocho kuti mupange chosowa cha calorie . Mungagwiritse ntchito pulogalamu yosavuta yochepera yojambulidwa pa Intaneti kuti muwone izi nthawi yomweyo, kapena mukhoza kuchita pang'ono masamu kuti muwerengere nambala yanu.
Kumbukirani kuti kuchepa kwa makilogalamu 500 patsiku kukuthandizani kutaya pafupifupi 1 pounds pa sabata. Kutaya kwa kalori ya makilogalamu 1,000 patsiku kungapangitse 2 pounds kulemera kwa sabata. Kudula makilogalamu opitirira 1,000 kuchokera ku zakudya zanu kungapweteke kwambiri kuposa zabwino. Zakudya zochepa kwambiri za kalori ziyenera kutsatiridwa pokhapokha kuyang'aniridwa ndi dokotala.
Dulani Zidutswa Zotsitsa Kulemera
Tsopano kuti mumadziwa makilogalamu angati omwe amadya tsiku lililonse, ndi nthawi yochepetsera makilogalamu olemera. Pali njira ziwiri zofikira zolinga zanu za calorie. Mukhoza kudya zakudya zochepa (gawo lopangira gawo) kapena mukhoza kudya chakudya ndi zakudya zochepa . Zambiri za dieters zimagwirizanitsa njira zonse zotsatila zabwino.
Kulamulira kwa gawoli kudzakulolani kusunga zakudya zonse zomwe mumazikonda pazakudya zanu za tsiku ndi tsiku-muyenera kudyetsa pang'ono kuti musunge kalori yanu.
Mungapeze zothandiza kudula magawo odyera pakati pa kudya zakudya zopatsa mphamvu. Ma dieters ena amayeza chakudya ndi zakudya za khitchini kuti apeze chakudya choyenera. Ena amatha kuyeza zigawo za chakudya mopanda malire , pogwiritsira ntchito manja awo kapena zipangizo zamakono zowakhitchini.
Koma ndifunikanso kudziwa momwe mungadye zakudya zamtundu wa kalori. Mukamaphunzitsa thupi lanu kukhumba zakudya zomwe zimakhala zochepa kwambiri ndipo zimakhala ndi zakudya zabwino, mumathandiza thupi lanu kukhala lokhutira. Chotsatira? Mwachibadwa mumafuna kudya pang'ono. Fufuzani masamba atsopano, zipatso zonse, mapuloteni oonda kwambiri, mkaka wochepa kwambiri, ndi zakudya zowonjezera zomwe zimapereka zitsulo ndi zina zowonjezera.
Mwamwayi, mudzapeza kuti zakudya zabwino kwambiri zowonongeka ndi zotsika mtengo, zosavuta, komanso zosavuta kupeza m'sitolo. Mukaphunzira momwe mungakonzekerere ndi kukonzekera chakudya pasanafike ndikudzaza firiji yanu ndi zakudya zokoma , mungasunge nthawi ndi ndalama pamene mukuchepera.
Kuchepetsa Zolakolako Zamakono Zambiri
Imodzi mwa njira zofulumira komanso zosavuta kuchepetsa thupi ndi kusintha zakumwa zomwe mumamwa tsiku lililonse .
Zakudya zambiri zotchuka zimakhala ndi ma makilogalamu ambiri ndi magalamu ambirimbiri a shuga wambiri- ndipo zina mwa zakumwa zimenezi zimatchedwanso "wathanzi."
Mazira a Sodas ndi okoma kwambiri nthawi zambiri amakhala odzaza zopanda kanthu . Zakumwa zamasewera nthawi zambiri zimakhala ndi ma calories ambiri kuposa momwe mukufunikira, ndipo ngakhale timadziti timatha kupanga nambala pa zakudya zanu. Ndi ulendo wanu wa tsiku ndi tsiku kupita ku shopu la khofi? Mmawa umenewo ukhoza kuwonjezera makilogalamu mazana asanu kapena ochulukirapo pamsana wanu, malingana ndi momwe zakonzedwera.
Mungadabwe ngati zakumwa zakumwa zili bwino. Yankho likudalira amene mumamufunsa. Akatswiri ena ofunika kulemera kwa thupi ndi dieters amanena kuti zakumwa za zakudya ndi zakumwa zina zotsekemera zimasintha pamene mukuyesera kulemera. Akatswiri ena amanena kuti zotsekemera zowonjezera zingapangitse zoipa kuposa zabwino. Mtengo wanu wabwino ukhoza kukhala kumwa madzi osungunuka kuti mukhale osungunuka patsiku.
Kodi Ndizithamanga Bwanji Mofulumira?
Ambiri amadzimadzi amafuna kutaya thupi . Zimandivuta kukhala oleza mtima chifukwa cha kuchepa kwapang'onopang'ono. Koma akatswiri ambiri amavomereza kuti muyenera kuyembekezera kulemera kwake pa mapiritsi 1 kapena 2 pa sabata.
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Momwe Mungavomere Zolakwitsa Zakudya
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Kodi Pangatenge Nthawi Yotani Kuti Muone Zotsatira Zowonongeka?
Sizodabwitsa, komabe, kuti chiwonongeko chofulumira chichitike pakutha kwa dongosolo latsopano la zakudya. Ndipotu, mapulogalamu ena ofunika kulemera amatenga gawo limodzi lalifupi loyamba lamasabata omwe mukudya kwambiri ndipo kuchepa kumachitika mwamsanga. Mukhoza kutaya mapaundi 3 mpaka 5 panthawiyi. Ma dieters ena amataya mapaundi 10 m'masabata awiri oyambirira a mapulani ena.
Koma kuchepa kofulumira kumeneku nthawi zambiri kumakhala chifukwa cha kuchepa kwa madzi. Mukamachepetsa kudya zakudya zanu, makamaka pamene mukudula chakudya chanu, thupi lanu limataya madzi ambiri ndi zotsatira zake zolemetsa. Nambala yatsopano pamalingo ingapereke mphamvu zolimbikitsa. Koma ndifunikanso kusunga zotsatirazi.
Kuti muchepetse kulemera kwake ndikuyenera kutaya mafuta, osati madzi. Ndipo ndikofunika kusunga minofu kuti mukhale ndi thanzi labwino. Akatswiri amavomereza kuti njira yabwino kwambiri yofikira zolingazi ndi kuchepa thupi pang'onopang'ono ndi kusintha kosasintha kwa zakudya zanu ndi masewera olimbitsa thupi.
Kuchita Zochita za Kutaya Kwambiri
Zambiri zomwe zimapangitsa kuti thupi lanu liziyenda bwino zimakhala zochepetsetsa, koma kuwonjezereka kwa thupi kumathandizanso kuti mukhale ndi njala patsiku, kuwonjezera kutopa, komanso kuvulaza. Ndikofunikira kuyamba pang'onopang'ono ndikupanga ndondomeko yochepetsera kulemera kwa thanzi labwino kuti mukhale ndi thanzi labwino.
Musanayambe pulogalamu yochita masewera olimbitsa thupi, muyenera kufunsa dokotala kuti mutsimikizire kuti muli ndi thanzi lokwanira kuti muchite ntchito. Mukachotsa, ndiye kuti mukhoza kumanga pulogalamu yozikidwa pazochita zomwe mumakonda. Mwinamwake inu mukufuna kuyamba pulogalamu yakuyenda yolemetsa. Mukhozanso kusankha zinthu monga kusambira , kuyenda njinga , kapena kutsekereza kuti muchepetse .
Ngati simukudziwa kumene mungayambire, mutha kujambula masewera olimbitsa thupi kapena kukalembera wophunzira kuti mupeze chithandizo. Palinso mapulogalamu ambiri a pa intaneti ndi mapulogalamu olimbitsa thupi omwe mungathe kuchita panokha m'chipinda chanu chodyera kuti muwothe mafuta owonjezera komanso mukhale ndi thanzi labwino.
Koma kumbukirani kuti zochita zanu zosachita zolimbitsa thupi zimakhudzanso. Zomwe mumachita tsiku ndi tsiku komanso kusagwira ntchito (monga munda ndi kusamba) zingapangitse kusiyana kwakukulu mukukonzekera kulemera kwanu. Kotero pamene mumanga pulogalamu yochita masewera olimbitsa thupi, yesetsani kukhalabe ogwira ntchito mwakhama, kunyumba, ndi pamene mukuyenda.
Kuchepetsa Kulemera kwa Thupi ndi Njira Zina Zochiritsira
Mukamagonjetsa mavuto ndi ulendo wanu wolemetsa, mungayesedwe kuyesa zakudya zowonjezera zakudya, mankhwala a zitsamba zolemetsa , ndi njira zina zowonjezera kulemera. Zina mwa zosankhazi zimagwira ntchito, koma mwatsoka, ambiri a iwo samagwira ntchito.
Pali mapiritsi ochepa odyetsera omwe atsimikiziridwa kuti akuthandizani kulemera. Kuchuluka kwa mankhwala ochepetsa kulemera kumene kungagwiritsidwe kokha kungaperekedwe ndi dokotala wanu. Mapiritsi a zakudya ndi mankhwala omwe mumawaona m'masitolo masuku pamutu nthawi zambiri sagwira ntchito, ndipo nthawi zina amatha kuvulaza. Lankhulani ndi dokotala wanu ndipo mufunse mafunso ofunika musanayambe kumwa mapiritsi kapena kuperewera kwa zakudya.
Mudzapeza mankhwala othandizira kapena othandizira , monga kuchitapo kanthu, kusinkhasinkha, kapena kupaka minofu kuti uwonongeke. Nthawi zina, mungapeze kuti mankhwalawa ndi othandiza paulendo wanu wa zakudya. Angathe kusintha mmene mumamvera ndi thupi lanu komanso kukuthandizani kugona bwino usiku kuti mupindule kwambiri .
Pezani Thandizo Kuti Mutha Kulemera
Padzakhala masiku pamene mukufuna kusiya ndipo mukumva ngati kugwira ntchito mwakhama kuli chitayiko. Panthawiyi, thandizo la zakudya ndilofunika kuti pakhale nthawi yaitali.
Kumayambiriro kwa kuwonongeka kwa thupi lanu, mungapeze zothandiza kugawana zolinga zanu ndi abwenzi ndi achibale omwe angakhale okonzeka kuthandizira. Mwamuna kapena mkazi wanu, ana anu, oyandikana nawo, anzanu akuntchito, mabwenzi apamtima, ngakhalenso mamembala a chipembedzo chanu akhoza kukhala okonzeka kukukondani pamene mukupita kovuta.
Koma ngati mulibe intaneti pafupi, palinso zosankha kuti muthandizidwe. Wothandizira zaumoyo wanu angapereke thandizo lofunikira la mankhwala pa ulendo wanu wolemetsa. Angathenso kupereka zolembera kwa olemba zakudya, olemba thupi, kapena katswiri wathanzi kuti akuthandizeni kuthetsa mavuto pamene akuwuka.
Palinso anthu omwe ali pa intaneti kuti akuthandizeni kudutsa mabala ovuta. Mapulogalamu otayika otchuka monga CalorieCount , MyFitnessPal, ndi LoseIpatseni malo oti afunse mafunso kapena kuthetsa mavuto. Ngati mutaphatikizapo pulogalamu yolemetsa ngati Weight Watchers , mungathenso kugwiritsa ntchito maso ndi maso kapena misonkhano pa intaneti. Mukhozanso kupeza chithandizo m'magulu azinthu zamagulu.
Pomaliza, muyenera kuphunzira kudzilimbikitsira kuti mukwaniritse zolinga zanu. Pali njira zenizeni zomwe mungagwiritse ntchito zomwe zingakuthandizeni kuti mukhale ndi chidaliro ndikuthandizani kuti mukhalebe olimbikitsidwa pa tsiku lovuta, monga kusunga magazini yolemetsa komanso kugwiritsa ntchito bwino .
Thandizo la Zamankhwala pa Kutaya Kwambiri
Kotero, chimachitika ndi chiyani mutayesa kudya ndi kuchita masewera olimbitsa thupi, mwagwira ntchito mwakhama kwambiri, ndipo simungathe kulemera? Musataye mtima. Kungakhale nthawi yopitako kwa dokotala kuti athandizidwe . Mwina pangakhale vuto lachipatala chifukwa cholemera kwambiri komanso mankhwala omwe angakuthandizeni.
Dokotala wanu woyamba kusamalira ndi malo oyamba pomwe mukuyang'ana njira yothetsera vuto la mankhwala. Akhoza kupenda mbiri yanu yonse yaumoyo ndikukutumizirani dokotala yemwe ali ndi matenda olemera. Mukhozanso kufufuza nokha kuti mupeze dokotala woyenera kulemetsa m'dera lanu.
Inu ndi dokotala wanu mukhoza kufufuza mankhwala omwe angatheke chifukwa cha kulemera kwanu , kuphatikizapo kuperewera kwa mankhwala , kuchitidwa opaleshoni , komanso ngakhale mankhwala ena osapaleshoni kuti muthe kulemera. Nthawi zina, kutaya thupi kungapindulitse thanzi. Zikatero, wothandizira inshuwalansi yaumoyo angakhale wokonzeka kulipira mtengo wa mankhwala.
Chidziwitso Chochokera
Kulemera kwa thupi kungakhale kovuta. Ngakhale odzipereka odzipereka kwambiri ali ndi masiku abwino ndi masiku oipa, nthawi zambiri amamenyedwa, ndipo nthawi zina amafuna kusiya. Pa, timadziwa kuti zolinga zanu zolepheretsa kulemera ndi zofunika kwa inu, ndipo tikufuna kukupatsani zambiri ndi chithandizo chomwe mukufunika kuti muchepetse. Tiyenderereni nthawi zambiri kuti mutenge zipangizo, malangizo, ndi malangizo abwino omwe mukufuna kuti ulendo wanu ukhale wathanzi, wokondwa, ndi wopambana.
Mungayambe mwa kufufuza zigawo izi:
- Kusintha Kwambiri Kwambiri
- Zochita Zochepa Zochepa
- Maphikidwe ndi Zokuthandizani Kuphika
- Njira Zothandizira Zamankhwala Zofooka Kwambiri
> Zotsatira:
> Njira Yabwino Yothetsera Kunenepa, Kutsogolera Khalidwe la Kusintha. National Heart Lung ndi Magazi Institute. http://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm.
> Johnston, BC (2014b) 'Kutaya thupi kwa mitundu yosiyanasiyana ya zakudya, JAMA , 312 (9), pp. 923-933. lembani: 10.1001 / jama.2014.10397.
> Malik VS, Schulze MB, Hu FB. Kulowetsa shuga-zotsekemera zakumwa ndi phindu lolemera: Kuwongolera mwatsatanetsatane. The American Journal of Clinical Nutrition . 2006; 84 (2): 274-288. http://ajcn.nutrition.org/content/84/2/274.long.
> Maofesi a Zakudya Zakudya - Zakudya Zakudya Za Kulemera kwa Thupi: Zolemba Zolemba za Ophunzira. National Institutes of Health. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/.
> Kuletsa kulemera. Medline Plus. https://medlineplus.gov/weightcontrol.html.