Inu munayamba kuyenda kuti muchepetse kulemera kwa thupi , koma muyeso wanu umakanikizika mutatayika mapaundi ochepa oyamba. Kapena, mwinamwake mwakhala mukulemera thupi kwa milungu ingapo koma tsopano simunayambe kusintha masabata atatu. Chikuchitika ndi chiyani?
Izi zimadziwika ngati tsamba lolemera. Tchati cha kulemera kwako kumawoneka ngati ndizowonongeka, koma simunakwanitse cholinga chanu.
Kuchokera pa Plateau ya Weight Loss
Mudzachoka pamtunda ngati mutagwirizana ndi chakudya chanu chochepa cha zakudya komanso zakudya zanu zoonjezera. Ngati simunawone kusintha kwa masabata atatu kapena anayi, muyenera kuyang'ana momwe mungasinthire zakudya zanu komanso kuchita masewera olimbitsa thupi.
- Yendani zambiri. Pulogalamu yanu yoyendayenda iyenera kumangoyenda pang'onopang'ono, kuwonjezera miyendo yanu yonse kuposa 10 peresenti pamlungu kuti musapewe kuvulala. Yang'anani pa kuyenda kwanu ndikuwonjezerani makilomita anu malinga ndi ndondomekoyi. Pamene mutaya kulemera, mumayatsa makilogalamu pang'ono pa kilomita imodzi, kotero kuti mukhale ndi makilogalamu omwewo, mufunika kuwonjezereka mtunda umene mumayenda. Mukhozanso kuwonjezera kukula kwa maulendo anu powonjezerapo mapiri, masitepe, kapena kuthamanga.
- Pewani zakudya. Pezani calories yanu ndi ena 200 patsiku, koma musapite pansi pa makilogalamu 1200 patsiku pokhapokha mutakhala pulogalamu yowonongeka. Mankhwala amatha kudula zakudya ndikuchotsa zakudya zonenepa, kusinthanitsa zipatso ndi ndiwo zamasamba kuti azidyera zakudya zina, ndikusintha zakumwa zosafunika. Ngati mumayamba kutaya mapaundi oposa 1.5 pa sabata, yonjezerani makilogalamu 200.
- Onjezerani ntchito zambiri ndikuchepetseni nthawi yayitali. Pezani njira zomanga zinthu zambiri tsiku ndi tsiku . Tengani masitepe m'malo mokwerera. Paki pamalo otsika kwambiri a malo osungiramo magalimoto kusiyana ndi pafupi ndi khomo. Valani nyimbo ndi kuvina pakhomo kapena ntchito yokondweretsa. Onetsetsani kuti mukuyendetsa pulogalamu yanu ya tsiku ndi tsiku pa foni yanu kapena pamtunda wanu. Mufuna kudzuka ndikuyendayenda kwa mphindi imodzi kapena 250 pa ola lililonse.
- Sakanizani minofu yanu. Kuyenda ndikuyimba miyendo yanu, koma mukufunikirabe thupi lapamwamba ndi masewera olimbitsa thupi kuti mukhale omangika. Gulani gulu la zochita masewera olimbitsa thupi kapena zithunzithunzi zopepuka zogwiritsira ntchito ndondomeko ya mkono ndikusankha khalidwe labwino la m'mimba. Izi zidzasungira ziwongolero pamene mutaya kulemera.
- Pewani zolakwitsa zambiri: Ndi zizoloŵezi ndi malingaliro ati omwe muyenera kuwatsutsa? Onetsetsani kuti simukuchita zolakwika . Ngati simunatsatire chakudya ndi ntchito zanu, chitani sabata kuti muone kusintha kumene mungathe.
Kuchokera ku Mafuta mpaka Kumtundu
Ngati mutayamba kuchita masewera olimbitsa thupi ngati gawo la mapulani anu olemera, mukukumanga minofu yowonda. Muyeneranso kutaya mafuta pamene thupi lanu likufuna kuti likhale mafuta ngati mukudya zakudya zoperewera. Mudzawotcheranso mafuta pa nthawi yochita masewera olimbitsa thupi monga kuyenda moyenda kwa mphindi 45 kapena kuposerapo. Ngakhale izi zikuchitika, simungathe kusintha kusintha kwake, koma zinthu zambiri zoopsa zomwe zikuchitika m'thupi lanu zomwe zidzakuthandizani kuchepetsa thupi lanu ndikuthandizani kuti mukhale wolemera.
Kuyenda kumamanga minofu yaitali, yowonda osati minofu yowopsya. Minofuyi imatentha mafuta nthawi zonse, usana ndi usiku, ngakhale pamene mukugona. Minofu yakuda imayaka makilogalamu ochepa kwambiri. Poyenda ndi zochitika zina, mukuwonjezera mphamvu yanu ya thupi - chiwerengero cha mafuta omwe thupi lanu limawotcha tsiku lililonse, ngakhale masiku omwe simukuchita masewera olimbitsa thupi.
Izi zidzakuthandizani kutaya minofu yambiri.
Lekani Kuyeza, Yambani Kuyeza
Kuwona chiwerengero chomwe chikugwiritsidwa ntchito pa chiwerengero chomwecho chikhoza kukhumudwitsa. Mutha kuyesedwa kusiya makhalidwe anu abwino Gwiritsani ntchito njira izi poyerekeza kupita patsogolo kwanu:
- Yambani m'chiuno mwanu ndi m'chiuno. Tulukani tepi yoyezera kapena lamba. Yerekezerani kuti mukupita patsogolo bwanji poona momwe mungatetezerere lamba, kapena momwe inchi zikuchokera m'chiuno mwanu ndi gawo lanu lalikulu kwambiri m'chiuno mwanu.
- Dziyesere nokha kamodzi pa sabata. Kusinthasintha kwa tsiku ndi tsiku kungawonongeke, makamaka pa mlingo. Musalole kuti izi zitheke. Musamadziyeseko kamodzi pamlungu ngati mukufuna kudzipima nokha.
- Pangani zolinga zanu zisapangidwe, koma kukula kwake. Kusiya kukula kwa mathalauza kukutanthauza kuti mukuwoneka bwino ndikukhala wathanzi. Ndipo pamene izo zikuchitika, inu simungakhoze kuwona zotsatira pa scale yomwe inu mumaganiza kuti mungatero-koma zikutanthawuza kuti tsopano mwatulutsa mphamvu ya metabolism mwa kuwotcha mafuta ndi kuwonjezera minofu yowonda.
- Gwiritsani ntchito chiwerengero cha thupi. Mamba amapezeka omwe amadziwitsa thupi lanu, mafuta, ndi ziwalo zogonana pogwiritsa ntchito mankhwala osokoneza bongo. Kawirikawiri amavomerezanitsa ndi pulogalamu kuti muthe kuona nambala yanu yonse. Mudzawona kusintha kumene mukupanga pomanga minofu ndi kutaya mafuta.
Mawu Ochokera
Musalole kuti phindu likhale losasintha kusintha komwe mwakhala mukuchita pochita zambiri komanso kudya zakudya zabwino. Mukupeza phindu lochepetsa thanzi lanu ngakhale mutakhala kuti simukuyandikira zofuna zanu. Khalani ndi zizoloŵezi zanu zathanzi ndipo mwinamwake mudzawona zotsatira zomwe mukufuna.