Kuthamanga ndi njira yabwino kwambiri yochepetsera mapaundi, koma kuyesetsa kulemera kumawongolera ndipo ndizovuta kuti mubwererenso. Pano pali zolakwika zolepheretsa zolemera ndi momwe mungazipewere.
1 - Zoyembekeza Zosayembekezereka
Ngakhale TV ikuwonetsa ngati "Chosowa Kwambiri" ingayimbikitse anthu kuti achepetse kulemera kwake, amakhalanso ndi zifukwa zowonongeka zosayembekezereka. Chifukwa chakuti winawake pa TV ataya mapaundi 10 pa sabata sizikutanthauza kuti ndi zotetezeka, zathanzi, kapena zenizeni kuti iwe uzichita chimodzimodzi.
Mmene Mungakonzekere
Kulemera kwa kulemera kwake ndi mapaundi mpaka mapaundi awiri pa sabata. Kafukufuku amasonyeza kuti anthu omwe amalephera kulemera kwambiri mwamsanga amatha kuchipeza. (Monga momwe mwakhalira mu "Ali Kuti Tsopano"?
Ndikofunika kuti mukhale oleza mtima ndikuwona mapaundi omwe atayika kuti apindule kwambiri. Ndipo kumbukirani kuti muli ndi njira zina osati nambala yomwe ili pamlingo kuti muyese kupita patsogolo kwanu, monga momwe zovala zanu zilili zoyenera kapena chiwerengero cha masentimita omwe mwataya. Ganizirani za zowonjezereka zowonjezera zaumoyo ndi zopindulitsa zomwe mukuchita, kuphatikizapo kuchepetsa nkhawa, kugona bwino, mphamvu yowonjezera, ndi kuchepetsa chiopsezo cha matenda ambiri.
2 - Kudzipatula nokha
Mungaganize kuti kukhala pa chakudya kapena kudya wathanzi kumatanthauza kusiya zonse zomwe mumazikonda. Koma chimachitika ndi chiyani ngati mumadzipiritsa kwambiri kuti nthawi zambiri mumatsogolera kudya. Tsiku lina mumangolowera ndipo mumapita mofulumira .
Mmene Mungakonzekere
Ngati muli ndi chilakolako cholimba, ndibwino kuti muzipindula - pang'ono. Yesetsani kudziletsa nokha kuti musayambe kupita kumtunda poika chakudya chokhacho patsogolo panu. Ikani zipsera za mbatata mu mbale yaing'ono mmalo mozidyera mumatumba, mwachitsanzo. Izi ndizofunikira makamaka mutatha kugwira ntchito mwakhama kapena kuchita masewera olimbitsa thupi pamene mukumva kuti kumwa mowa wambiri kumakhala koyenera. Zoona, mungathe kumadya njira zowonjezerapo kuposa momwe mumatentherera mutathamanga.
3 - Kugwiritsa Ntchito Zakudya Monga Mphoto
Kaya akuyesera kuchepetsa thupi kapena ayi, ndizovuta kuti othamanga azigwiritsa ntchito chakudya monga mphotho. Nthawi zambiri amafuna kudzipangira okha atagwira ntchito mwakhama kapena mtundu. Koma mtundu wa mphothoyi imatha kuchepetsa kuyesayesa kwanu. Mungayambe kugwiritsa ntchito zifukwa zing'onozing'ono kuti mudzipatse zakudya zamchere zowonjezera kapena zina zotere pamene mukuwakakamiza.
Mmene Mungakonzekere
M'malomwake, dzipatseni zopindulitsa zopanda chakudya, monga zogwirira ntchito zatsopano, pedicure, kapena misala mukamaliza cholinga. Mukamaliza cholinga chenicheni, sankhani zochitika zatsopano komanso mankhwala ena osagwiritsa ntchito chakudya.
4 - Kudyetsa Zakudya
Anthu ena amadya chakudya ndikuganiza kuti adzapulumutsa zakudya. Koma njira imeneyi nthawi zambiri imabwereranso. Thupi lathu liri ndi njira yopulumutsirapo kuti tisunge zakudya zowonjezera tikapita kwa nthawi yaitali popanda kudya. Choncho, pamene mukudya chakudya, thupi lanu limachepetsa mphamvu yanu yowonjezera kuchepetsa njala. Komanso, kudya chakudya kumakupangitsani kukhala ndi njala, zomwe zimapangitsa kuti muyesedwe kudya chilichonse.
Mmene Mungakonzekere
Yesetsani kudya chakudya chamadzulo asanu ndi limodzi kapena asanu ndi limodzi tsiku lililonse, kapena zakudya zitatu ndi zakudya zopatsa thanzi pakati. Mudzapeza kuti kudya zakudya zing'onozing'ono kudzakuthandizani kukhalabe ndi mphamvu zowonjezera tsiku lonse ndikukupangitsani kuti musamve njala (ndikumangirira) nthawi zonse. Ngati mumadya chakudya, monga kadzutsa, chifukwa mulibe nthawi, yesetserani kudya mwamsanga monga ufa, mafuta a kirikisi pa tchire, kapena tchizi ndi zipatso.
5 - Kumwa Zakiritsi Zambiri
Ena othamanga amaganiza kuti chifukwa chakuti akuthamanga kapena kuchita masewera olimbitsa thupi, amafunika kumwa zakumwa za masewera. Koma zoona ndizakuti, pamene ndikofunikira kuti mugwiritse ntchito zakumwa za masewera kuti mutenge m'malo mwa magetsi anu, simukusowa kumwa nthawi zonse pamene simuthamanga. Osati kokha kokha mu makilogalamu, koma amakhalanso ndi phindu laling'ono la zakudya ndipo sangakulepheretseni.
Mmene Mungakonzekere
Pewani zakumwa zakumwa maswiti, kupatula ngati muthamanga mphindi zoposa 90 ndikusowa m'malo mwa electrolyte omwe mumataya thukuta. Muyeneranso kuyesa kupewa juices zipatso (zipatso zonse nthawizonse zimakhala bwino), zakumwa za soda komanso zakumwa zakumwa zakumwa zakumwa zapamwamba. Madzi amchere ndi abwino kuti asungunuke mkati mwa sabata. Ngati izi zikukuvutani kwambiri, yesetsani kupopera mandimu m'madzi anu kapena kumwa zakumwa za calt. Komanso, yesetsani kuchepetsa mowa ndi mowa mpaka magalasi 1-2 pa sabata.
6 - Kuwonetsa Zolakolako Zanu Zotentha
Anthu ena akuyesera kuchepetsa kulemera kudzadalira pa matebulo ogwiritsira ntchito kalori kuti azindikire kuchuluka kwa makilogalamu omwe akuyaka pamene akuthamanga kapena akuchita zochitika zina zakuthupi. Vuto ndilokuti matebulowa amakuuzani za ndalama zomwe munthu amagwiritsa ntchito komanso nthawi zambiri amadalira ndalama zowonongeka. N'chimodzimodzinso ndi makina opangira mapepala ndi makina ena a cardio omwe amasonyeza ndalama zowonongeka. Malipoti ena amasonyeza kuti makina opangira matepi ndi makina ena a cardio kwenikweni amawonjezera calories yotentha ndi 15% mpaka 20%.
Mmene Mungakonzekere
Ndikofunika kuti mutenge makomedwe oyaka moto ndi tirigu wamchere. Ndibwino kugwiritsa ntchito nambalayi monga chizindikiro cha kuthamanga kwanu, koma musakonzekere pakudya makilogalamu owonjezerapo owerengedwa pa chiwerengero chimenecho. Imeneyi ndi njira yosavuta kuyamba kulemera , ngakhale mutayesetsa kuchita zolimbitsa thupi. Ngati mukufunadi kupeza malingaliro abwino omwe mumakhala mukuyatsa pamene mukuyendetsa, yesetsani kugwiritsa ntchito kuyang'ana kwa mtima. Izo zidzakhala zolondola kwambiri kuposa kudalira pa tebulo kapena kuwerenga makina a cardio.
7 - Osakonza Zosowa za Kalori
Pamene mutaya kulemera, kalori yanu imasowa kusintha chifukwa zimatenga makilogalamu ochepa kuti mukhale wolemera. Choncho ngati mukudya zakudya zamtundu womwewo, mumatha kugula chimbudzi.
Mmene Mungakonzekere
Ngati mukufuna kupitiriza kuchepetsa thupi , muyenera kuchepetsa kupatsa kalori. Gwiritsani ntchito calator calculator kuti mudziwe kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse. Mutakhala ndi chiwerengerochi, muyenera kupanga zochepa - mwina mwa kudya kapena kuchita masewera olimbitsa thupi - pafupifupi makilogalamu 500 patsiku kuti mutaya pounds pa sabata.