Uma uzama ukukhipha amafutha omzimba anenkani, ungase uzibuze ukuthi kusebenza yini ikhambi. Ngeshwa, ukugijima akuyona indlela eqinisekile yokulahlekelwa isisindo . Ngendlela efanayo, akuyona indlela eqinisekisiwe yokulahlekelwa isondo lakho lokuphumula, isisu, i-pooch, noma ngabe yini enye ongayifuni-ngakho-ke ngokuyinhloko uyibize. Kuyiqiniso futhi ukuthi ngeke ulahlekelwe amafutha kusuka endaweni yakho yesisu kuphela ngokukhomba i-abs yakho ne-crunches noma ezinye izivivinyo zesisu .
Ukuze ulahlekelwe yi-fat belly, kufanele unciphise umzimba wakho wonke. Ngesikhathi ukugijima kungakusiza ulahlekelwe amafutha , uzothola impumelelo enkulu ngokuyihlanganisa ngokudla okunempilo, okuphansi kwekhalori. Futhi, noma kunjalo, izakhi zakho zofuzo zibona ukuthi yiziphi izindawo ezizolahlekelwa amafutha kuqala.
Amasu Okulahlekelwa I-Belly Fat
Nazi ezinye izeluleko zokulahlekelwa isisindo (futhi, ngenxa yalokho, amafutha esiswini) ngokusebenza nokudla okunempilo, okuphansi kwekhalori:
- Ukuzivocavoca kwe-Cardio : Hlela okungenani imizuzu engu-30 yokuzivocavoca kwe-cardio endaweni yakho yezinga lokushaya kwenhliziyo ezinsukwini eziningi zesonto. Ukuze ugweme ukushisa nokulimala, okunye phakathi kokusebenza nokuqeqesha , njengokuhamba ngebhayisikili, umqeqeshi we-elliptical, ukudansa, ukubhukuda noma ukuhamba.
- Izinyathelo ezingu-10,000 : Abanye abantu bakuthola kuwusizo ukulandelela izinyathelo zabo zansuku zonke. Kuthatha izinyathelo ezingaba ngu-10 000 ngosuku ukuvimbela ukuzuza kwesisindo, ngakho-ke uhlose ngaphezu kwalokho uma uzama ukunciphisa isisindo.
- Ukuqeqeshwa kwamandla: Hlanganisa ukuqeqeshwa kwamandla omzimba wonke esimisweni sakho kabili ngesonto. Awudingi ngisho nokufinyelela emishinini yokuzivocavoca emnandi njengoba ungenza ezinye zalezi zivivinyo zomzimba zomzimba ekhaya. Qinisekisa ukuthi wenza umzimba ophansi nomzimba ophansi , kanye nokuzivocavoca okuyisisekelo .
- Yazi inhloso yakho yekhalori : Sebenzisa i- caloric yokubala izindleko zansuku zonke ukuthola ukuthi mangaki amakholori owawudinga ngempela usuku ngalunye. Uma unayo leyo nombolo, udinga ukudala ukulahleka-ngokusebenzisa inhlanganisela yokudliwayo noma ukuvivinya umzimba-kwama-3500 amakholori ngesonto (noma ama-500 ngosuku) ukuze ulahlekelwe isiliva ngesonto.
- Idayari yokudla : Bhala phansi konke okudlayo nokuphuza ukugcina ithrekhi yamakhilogrekhi amaningi ongena kuwo bese uthola ukuthi imiphi imikhuba emibi okudingayo ukuze uyilungise. Ngeke ube nemiphumela encane kakhulu yokuhamba ngaphezulu uma wazi ukuthi kufanele uwubhale phansi.
- Yenza izinguquko ezincane zokudla : Gxila ekwenzeni izinguquko ezincane ekudleni kwakho , njengokukhipha i-soda ejwayelekile futhi ungeze izithelo nemigodi eminingi.
- Gwema ukudla okucutshungulwayo: Izithako ezimpahla ezihlanganisiwe kanye nokudla okudlayo ngokuvamile zilayishwa ngamafutha ashukela, ushukela owenezelwe, nosawoti wengeziwe. Lezo zinto ezintathu zalabo abangaphezu kwalokho zingenza kube nzima ukunciphisa umzimba.
- I-portion contro l: Buka ubukhulu bezinxenye zakho, ikakhulukazi ngemva kokusebenza, lapho ungase uzwe ukulingwa ukuba udle kancane kancane ngenxa yazo zonke ukhalori owushisayo ngenkathi ugijima . Uthole ukudla okulula okungama-100-khalori ekhaya, ngakho-ke awulingi ukulingwa ukuze uhambe ngaphezu kwebhodi. Uma udla, hamba ukudla-noma udle ingxenye yesidlo sakho bese uhlala ekhaya.
- Hlola amalebula okunomsoco ngokucophelela . Kungenxa yokuthi ukudla kunamafutha aphansi akusho ukuthi akukona kwezinye izinto, njenge-carbs noshukela. Ngezinye izikhathi ushukela uzofakwa ukuze ulahlekelwe ukunambitheka kwamanoni. Ukudla okufana nokugqoka isaladi, ama-marinades, imayonnaise, kanye namasiki ngokuvamile aneziqu ezifihliwe nama-khalori amaningi.
> Imithombo:
> Izindlela ezingu-8 zokulahlekelwa amafutha aseBelly bese uphila impilo enhle kakhulu. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/healthy_heart/eat_smart/8-ways-to-lose-belly-fat-and-live-a-healthier-life.
> I-Belly Fat kwabesifazane: Ukuyithatha nokuyigcina. I-Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809.