Ukugijima mhlawumbe kungenye yezindlela eziphumelela kakhulu zokunciphisa isisindo, kodwa lokho akusho ukuthi kungumlingo womlingo. Eqinisweni, ungase uzuze amakhilogremu ambalwa ekuqaleni kwakho njengoba ulahlekelwa amafutha , kodwa engeza imisipha, okuyinto enamandla kakhulu futhi enzima kunamafutha. Kodwa uma uvumelana nokusebenza kwakho futhi unamathele ekudleni okunempilo, uzobe ugijime ngamapounds amancane. Nazi ezinye zezindlela eziphumelela kakhulu zabagijimi abafuna ukunciphisa umzimba.
1 - Yiba nesineke
Sonke sibheka ukulungiswa okusheshayo uma kuziwa ekulahlekelweni kwesisindo, kodwa ungalindeli ukuwuthola ekusebenzeni. Isilinganiso sokulahlekelwa kwesisindo esinempilo sibe yi-1/2 kuya kweyodwa isonto ngesonto, ngakho ungalindele ukulahlekelwa okungaphezu kwalokho. Beka umgomo ozwakalayo wokulahlekelwa isisindo, njengamakhilogremu amahlanu ezinyangeni ezimbili.
2 - Ungadli ukudla
Ngeke ulahlekelwe isisindo ngokushesha uma ungaphuthelwa ukudla. Eqinisweni, kuzokukwenza ube nendlala, okwandisa isilingo sakho sokudla konke okubonakalayo. Futhi ngeke ushise amakholori amaningi ngesikhathi sokugijima kwakho njengoba ungathanda uma ususiwe kahle.
3 - Run izikhathi ezimbalwa ngeviki
Abantu abaphumelele ukulahlekelwa isisindo futhi bawususe bashise cishe amakholori angu-2,800 ngesonto ngokusebenzisa umsebenzi ohleliwe, ngokusho kwezibalo ezivela kuRejistress National WeightControl Registry. Ukucabanga ukuthi isilinganiso sama-kilojoule angu-100 ngamakhilomitha angaba ngu-28, ngakho-ke yenza leyo njongo uma ugijima uhlobo lwakho lokuzivocavoca kuphela. Ungakhathazeki ngezinga lakho noma ukuqina komgijimi wakho, ukuthola nje amamayela kuzoshisa ama-khalori.
4 - Ukuqeqeshwa kwamandla
Ngeke nje ushise amakholori ngenkathi uqeqeshwa amandla, kodwa ukukhula komzimba wakho okunamandla kuyothuthukisa ukusebenza kwakho okusebenzayo, ngakho uzokwazi ukugijima ngokushesha futhi isikhathi eside, futhi ushise amakholori amaningi uma usebenza. Ukuqeqeshwa kwamandla nakho kuyasiza ekuvimbeleni ukulimala okusebenzayo , ngakho uzokwazi ukugcina ukuzibophezela kwakho ukuzivocavoca ngokuzilimaza.
5 - Spread Out Calories Yakho
Kungcono udle ukudla okuncane okuncane kanye nokudla okudliwayo kulo lonke usuku kunokudla isidlo sasekuseni esikhulu, ukudla kwasemini, nokudla. Uzokunciphisa isilingo sakho sokuzitika ngokweqile futhi uzothola ukuguquguquka okuningi ekuhleleni ukugijima kwakho ngoba ngeke kudingeke ulinde kuze kube yilapho ugaye ukudla okukhulu.
6 - Gcwalisa I-Plate Yakho Ngezindlela Zokungabi Nesisindo
Hlela ukuba nemifino, utamatisi, izaqathe, i-zucchini, isipinashi neminye imifino, isibonelo, nazo zonke izidlo. Zigcwele i- fibre , ngakho-ke uzozizwa unelisekile futhi ungalingwa kancane ukuba udle ngokweqile noma ufinyelele i-dessert ekhishwe ngekhalori.
7 - Landelela Ukudla Kwakho
Bhala phansi konke okudlayo nokuphuza okungenani izinsuku ezimbalwa. Ungase ushatswe ukuthi zingakanani ukhalori ozithathayo, kodwa kuzokusiza ukuthi ubone izindawo zokuthuthukisa. Ungakwazi ukulandelela ukudla kwakho kumagazini wakho wokuqeqesha , ukuze ubone nokuthi hlobo luni lomphumela ukudla okunye okusebenzayo.
8 - Buka indlela odla ngayo
Zama ukudla kancane kancane futhi uyeke ukudla uma uzizwa ukhululekile, hhayi okugxotshiwe. Uyomangala ukuthi ujabulela kangakanani ukudla kwakho!