Uma unjengama- dieters amaningi, awunandaba nokushintsha imikhuba yakho yokudla futhi awukhathazeki ngisho nokusebenza okudingeka ukwenze ukuze ube phansi. Kodwa ungathanda ukulahlekelwa isisindo ngokushesha. Ukulinda amasonto ukubona imiphumela esikalini akusijabulisi.
Ngakho-ke kungani ungahambisani necebo lakho lokulahlekelwa isisindo? Kunezinguquko ezilula ongazenza kumkhuba wakho wansukuzonke kanye nemikhuba yakho yokudla ezokusiza ukuba udle kancane, ushise amakholori amaningi futhi ugcine uhlelo lwakho lokulahlekelwa kwesisindo endleleni. Futhi ngokudla kwakho ku-hyperdrive, uzothola imiphumela oyifunayo futhi ufanelwe ngesikhathi esingaphansi.
1 - Gwema ukudla ngesigamu
Asikho isikhathi sokubala amakholori? Ayikho inkinga! Vele uthathe okuningi kokudla kwakho nokudla okudliwayo ngesigamu. Uyodla kancane futhi wehlisa ngokushesha.
Ngakho yiziphi izinto okufanele uzihlanganise phakathi? Gcina izingxenye zemifino nezithelo ezigcwele. Kodwa unciphisa amazinyo akho (njengezambatho, isinkwa, nelayisi), amaprotheni akho (lokhu ngokuvamile inyama) kanye namaswidi akho ngesigamu. Ngokuvamile lezi zinto zikhulu kakhulu noma kunjalo. Ngokuzisika ngesigamu, cishe ukhonza izilinganiso ezilinganiselwe zesisindo sokulahlekelwa isisindo.
Futhi ungakhohlwa ngeziphuzo zakho. Ungakwazi ukusika labo abasenxenye. Ungakhathazeki ngokunciphisa iziphuzo ezingekho-khalori njengamanzi kanye nekhofi emnyama, kodwa qhubeka uphinde uthele ingxenye yengxenye yakho yama-cream, iziphuzo zezemidlalo nezinye iziphuzo ezimbi ekudleni kwakho .
2 - Gwema ijusi kuma-Smoothies
Ungumuntu fan of smoothies? Isithelo se-calorie ephansi noma i-smoothie yemifino ingaba yisidlo esihle sokudla noma isisindo somzuzu. Ama-dieters amaningi awasebenzisa ukuze alahlekelwe isisindo. Kodwa kuzokusiza ukuthi ulahlekelwe isisindo ngokushesha uma ungasebenzisi ijusi uma wenza.
Izithelo zejusi zengeza ama-calories kanye noshukela eziphuzweni zakho ezihlanganisiwe. Ngeshwa, ijusi alinikezi izinzuzo eziningi. Izithelo zonke, noma kunjalo, kungcono ekudleni kwakho. Uzothola ukunambitheka, ukuthungwa nokuzuza izakhi ezibalulekile uma ungeze izithelo. Futhi i- fiber ezithelo zonke kukusiza ukuba udle kancane futhi ube mncane .
Ngakho uhlanganisa kanjani isiphuzo sakho esikhilimu ngaphandle kwejusi? Vele ufake amanzi kanye neqhwa elincane. Ngeke uphelelwe ijusi, futhi umzimba wakho uzokubonga ngokushiya ama-calories ngemuva.
3 - iMultitask Ngesikhathi sokusebenza
Uhlelo oluhle kakhulu lokulahlekelwa isisindo kufanele lubandakanye ukuzivocavoca. Ukusebenza kwe-Cardio ukushisa amafutha, ukuvivinya umzimba ukuthuthukisa ukuguquguquka nokuqeqeshwa kwamandla ukudala umzimba omzimba kubalulekile. Kodwa ubani onesikhathi sokwenza wonke lowo msebenzi?
With kancane kancane gym savvy, ungakwenza konke ngesikhathi esifanayo. Uma usekliniki yezempilo, weqa imishini yokuqeqeshwa isisindo nemishini ye-cardio. Esikhundleni salokho, hamba ejimini lokuzivocavoca bese wenza umzimba ogcwele umzimba wesisindo kunalokho. Ukunyakaza okufana ne-lunge yokuhamba kukhulisa izinga lenhliziyo yakho ukushisa amafutha, ukuqinisa futhi ukubeka ithoni emzimbeni ophansi bese ukwandisa uhla lwezinyathelo ezinqulwini nasemathangeni akho.
Uma ungachithi isikhathi esivela emshinini kuya emshinini, ungasebenzisa umzimba owengeziwe futhi ushise amafutha amaningi ngesikhathi esingaphansi. Ukuzivocavoca umzimba nakho kulula ukwenza ekhaya. Ngakho-ke asikho isizathu sokunqamula ukuqeqeshwa kwakho uma ungeke ukwazi ukuya ejimini.
4 - Engeza i-Low Low-Calorie Volume kuya njalo
Uma usika ukudla kwakho ngesigamu ukuze ukhulule ukudla kwakho, ipuleti yakho ye-dinner ingase ibonakale ingenalutho. Ngeke ukwazi ukuzwa unelisekile ngokudla okubukeka kuncane. Thuthukisa ivolumu epulatifheni yakho ngaphandle kwekhalori noma ukudla okuphansi kwekhalori.
Gcina i-ulethisi entsha efrijini bese uyisebenzisa ukuze ukwandise usayizi wesangweji lakho, isaladi noma ama-tacos. Ukwenza i-casserole? Gcina imifino efriziwe ngakwesokunene bese wengeza izaqathe eziqoshwe ama-peas noma ummbila ku-mix. Ungenza ngisho nelayisi kanye nezinhlamvu kakhulu ngokufaka u-anyanisi nopelepele.
Ukwandisa ivolumu nama-veggies kuzongeza amakholori ambalwa kakhulu ekudleni kwakho kodwa kungasiza ekunikezeni ukwaneliseka okukhulu kokudla nokuthokozisa. Uma uzizwa ugcwele futhi ujabule, cishe ungadla kancane emahoreni ngemva kokudla kwakho.
5 - Vele uthi Hhayi ku-Elevator
Ukukhuphuka kwezitebhisi kushisa ama-calories angu-mega. Kuyindlela esheshayo futhi ephumelelayo yokuthola imilenze ehamba phambili nangemilenze ehamba phambili. Kodwa ungase ungafuni ukwenza isiteji sokunyuka esiteji nsuku zonke.
Esikhundleni salokho, vele ugibele izindiza ezimbalwa izitebhisi lapha nakwezenzeke emisebenzini yakho evamile yansuku zonke. Yeqa i-elevator emsebenzini, gwema i-escalator emakethe futhi wenze umzamo owengeziwe uma usekhaya. Ushisa cishe ama-khalori angu-10 ngomzuzu uma ukhuphuka izitebhisi. Inamba yakho yonke ingase ifinyelele ama-kilojoule ayikhulu noma ngaphezulu usuku lonke. Le nkohliso elula ingakusiza ukuba ulahlekelwe isigamu esingaphezu kwesigamu noma ngisho nesiliva esingaphezulu ngesonto ngalinye.
6 - Hamba kakhulu
Ungase ungafuni ukuyeka ukuphuza utshwala ngokuphelele, kepha uma ungavimbela ukuphuza amasonto ambalwa, uzobona umehluko esikalini. Kunezinzuzo eziningi zokulahlekelwa kwesisindo ozozijabulela uma uhamba kahle.
Okokuqala, uma uphuza amanzi esikhundleni sewayini ngesikhathi samahora ajabulisayo neminye imicimbi yemikhosi, uzokwehlisa kakhulu ukudla kwakho kwekhalori. Ingilazi eyodwa yewayini inikeza cishe ama-kilojoule angu-125 noma ngaphezulu. Ama-cocktails anganikeza 200 noma ngaphezulu.
Okulandelayo, ngeke ube nemiphumela encane yokufaka ukudla okunamafutha aphezulu kanye nekhalori eliphezulu uma ugwema utshwala. Futhi ekugcineni, kungenzeka ukuthi ugcine uhlelo lwakho lokuzivocavoca ngomkhondo uma ungadingeki ukuthi ubhekane nokukhanda kwekhanda ekuseni nangemva kokukhathala. Khona-ke umphumela wokuphela? Ukunciphisa okuncane kokudla kanye nemiphumela yokulahlekelwa kwesisindo ngokushesha.
7 - Qala Ukudla Ngomunye Ngomhluzi
Ngaphambi kokuba udle isidlo sasemini noma isidlo sakusihlwa, ujabulele indebe yomhluzi ofudumele, ocacile. Inkukhu yezinkukhu, umhluzi wemifino kanye nenkomo yenkomo kukhona okukhethwa kukho. Lezi isobho eziduduzayo zinikeza amakholori ambalwa kakhulu, futhi zikusiza ukuba udle kancane ngezindlela ezimbalwa ezahlukene.
Okokuqala, bakugcwalisa, ngakho-ke awufuni ukudla okuningi. Futhi umhluzi ofudumele uphinde wehlisa inqubo yokudla. Uma ufunda ukudla kancane kancane, kungenzeka ukuthi uzizwe futhi uvume izimpawu zokugcwala ukuze uyeke ukudla uma udinga.
8 - Gqoka i-Belt
Kungenzeka ukuthi uzwile ngokuqeqesha izinwele ukuze ulahlekelwe isisindo. Noma mhlawumbe ujwayele ukudla kwe-corset, okwenziwe yizintambo eziningi ze-Hollywood. Lezi zidlo zisebenza kwabanye besifazane ngoba umqeqeshi oqinile noma umqeqeshi okhalweni akwenza kube lula ukudla ngokweqile. Ngakho unamathela ekudleni kwakho futhi kancane kancane.
Kodwa akudingeki ukuthi uthenge ingubo ebizayo (futhi engavamile) ukuze usebenzise leli qhinga. Vele ugqoke ibhande ukuze uthole umphumela ofanayo. Qinisekisa ukuthi ibhande olikhethayo lihambisana ne-snugly ezungeze okhalweni lwakho, kunokuba uzinqunu zakho. Khona-ke njengoba udla, ukucindezeleka phakathi kwe-middlesection yakho kuzokukhumbuza ukuba unciphise.
9 - Phuza amanzi amaningi
Akuvamile ukucabanga ukuthi ulambile lapho umzimba wakho udinga ngempela amanzi, hhayi ukudla. Izimpawu zokoma nokulamba kalula zidideka. Umphumela wukuthi ungadla ukudla okunye futhi udle amakholori engeziwe uma umzimba wakho ukomile.
Ungagwema le nkinga futhi ulahlekelwe isisindo ngokushesha uma uhlala u-hydrated. Gcwalisa amabhodlela ambalwa ngamanzi bese uwagcina phambi kwesiqandisini sakho esisezingeni elihle. Ngaleyo ndlela uzobabona ngokushesha lapho uvula umnyango wokudla ukuze udle. Khona-ke, ngaphambi kokuthi udle ukudla noma uthathe isiphuzo, uphuze ama-ounces aphelele angu-6-8. Unganquma ukuthi akudingeki udle ngemuva kwakho konke.