Ungase uzibuze ukuthi zingaki ukhalori okufanele ushise ngokusebenza noma ezinye izinhlobo zokuzivocavoca ukuze ulahlekelwe isisindo. Iphadi elilodwa lamanoni liqukethe ama-calories angu-3500.
Ukuze ulahle iphedi, iseluleko esivamile ukuthi kufanele ushise ama-calories angu-3500 ngaphezu kokudla kwakho. Ukuze ulahle iphedi ngesonto, udinga ukushisa ama-khalori angama-500 ngosuku ngaphezu kokudla kwakho usuku ngalunye noma udle amakholori ambalwa kunokuba umzimba wakho uvutha usuku ngalunye.
Ukugijima ukuLawula isisindo
Ukugijima kungakusiza ukuba ulahlekelwe isisindo , kodwa akusiyo isibhamu somlingo. Isilinganiso sokupheka kwesisindo esiphephile siphephile cishe ngamakhilogremu amabili ngesonto. Uma ukulahlekelwa isisindo sakho kusheshe kunalokho, kungenzeka ukuthi ulahlekelwa isisindo somzimba ngaphezu kwamafutha. Ukushisa amakholori angu-500 ngosuku ngokusebenza, kuzodingeka ulinganise cishe ngamamayela angu-5 ngosuku, ngoba umgijimi ovuthayo ubutha cishe amakholori angu-100 ngehora ngalinye.
Nokho, lokhu kuhluka ngesisindo sakho nesisindo sakho. Umgijimi onzima kakhulu kanye nabagijimi abasheshayo bashisa amakholori angaphezu kweyhilomitha, abagijimi abalula futhi abagijimi abahamba kancane badla kancane. Ngaphezu kwalokho, ucwaningo olwenziwa yi-National Institutes of Health lithi ukubala akuhlolisisi ukuthi indlela yakho yokuguquguquka komzimba iguquka kanjani lapho uzama ukunciphisa isisindo. Ungadinga ngisho nokulahleka kwekhalori ukuze ubone ukulahlekelwa kwesisindo njengoba imizamo yakho iqhubeka.
Uma ungenayo isikhathi noma amandla okushisa ama-khalori angu-500 ngosuku ngokusebenza noma ukwenza ezinye izivivinyo, ungasebenzisa inhlanganisela yokunciphisa ikhalori nokuzivocavoca.
Isibonelo, uma ugijima ngamamayela angu-3 (cishe ama-khalori angu-300) nsuku zonke, kuzodinga futhi ukunciphisa ukudla kwakho kwekhalori okunconywe ngama-khalori angu-200 ngosuku ngalunye. Ukuhlanganiswa kwekhalori yokunciphisa ukungena kanye namakholori ashisa kungadala amakholori akho angu-500 / ukungabi namalanga.
Yiqiniso, kubalulekile ukuthola ukuthi mangaki amakhalori owudinga usuku ngalunye kusukela ekudleni kwekhalenda ye-USDA 2000 kuphela isincomo.
Ungasebenzisa i-calculator yokulahlekelwa isisindo ukuze ubone ukuthi mangaki amakhalori owudinga usuku ngalunye.
Pump Up the Burn
Uma ufuna izindlela zokwandisa uketshezi kwekhalori yakho, zama ukufaka ukuqeqeshwa kwamandla nokusheshisa emsebenzini wakho wokuzivocavoca. Enye yezinzuzo eziningi zokuqeqeshwa kwamandla wukuthi ukwakha umfutho we-muscle okwandisa ukwandisa ikhalori yakho, kokubili lapho usebenza nalapho uphumula.
Awudingi ukwenza okuningi ukuphakamisa okunzima ukuze uthole izinzuzo zokuqeqesha amandla. Zama ukwenza ezinye izindlela ezilula ezifana nokuzivocavoca umzimba noma umzimba ophansi uhamba izikhathi ezimbalwa ngesonto.
Ukugijima ngesivinini kungakusiza futhi ukuba usuqede imizamo yakho yokulahlekelwa isisindo ngokukhuphula ikhalori yakho. Zama ukusebenza okusheshayo kwethrekhi noma ukusebenza kwe-treadmill . Uma ungakakulungeli ukusebenza okusheshayo, gxila ekuqedeni ukugijima kwakho ngesivinini esheshayo noma ugijima ngokushesha ngezikhathi ezincane ngesikhathi sokugijima kwakho. Qalisa kanzima imizuzwana engu-30 bese uyinciphisa imizuzu embalwa, bese uzama ukwenza lokho izikhathi ezimbalwa ngenkathi ugijima.
Qaphela ezinye izilinganiso
Khumbula ukuthi ungagxila kakhulu kwinombolo esikalini. Zama ukunaka ukuthi uzizwa kanjani jikelele. Sebenzisa izilinganiso ngaphandle kwesisindo, njengezintintshi ezilahlekile noma ukuthi izingubo zakho zifanelekile kanjani, ukuphawula intuthuko yakho.
Ungase wengeze imisipha enempilo enhle ngisho nalapho ulahlekelwa amafutha. Ungaphinda ulandele inqubekela phambili yakho ngokugijima amabanga amasha, ukwandisa i-mileage yakho yamasonto onke, futhi uzama ukuthuthukisa izikhathi zakho zomncintiswano.
> Imithombo:
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> Donnelly JE, Blair SN, JJ Jicicic, Manore MM, Rankin JW, Smith BK. Izindlela ezifanele zomsebenzi wokuzivocavoca Amasu okuvimbela isisindo nokuvinjelwa kwesisindo aphinde athole abantu abadala. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (2): 459-471. i-doi: 10.1249 / mss.0b013e3181949333.
> Hall KD, Amasaka G, Chandramohan D, et al. I-Quantification yemiphumela yokungalingani kwamandla kumzimba womzimba. I-Lancet . 2011; 378 (9793): 826-837. i-doi: 10.1016 / s0140-6736 (11) 60812-x.
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