Uma ufuna ukunciphisa isisindo ngendlela enempilo futhi ugcine amakhilogremu avulekile, kufanele uhlehlise kancane kancane. Iningi lezazi zincoma ukuthi ulahlekelwa cishe ngamapounds angu-1 ngesonto, yize ungahle ulahlekelwe amakhilogremu amabili ngesonto . Ngakho ufinyelela kanjani lowo mgomo? Ulungisa ibhalansi yakho yamandla ukuze ufinyelele ukulahlekelwa kwekhalori efanele .
Ukuze ulahlekelwe isisindo esingu-1 ngeviki, udinga ukufinyelela inani elincane lekhalori lama-khalori angu-3500 ngesonto noma ama-khalori angu-500 ngosuku. Ukuze ulahlekelwe amakhilogremu angu-2 ngesonto, udinga ukuphinda kabili lelo nani. Ngakho udinga ukufinyelela ku-1000-khalori ngosuku lokulahleka kwesikhashana noma ama-calories angu-7000 ngesonto. Umsindo onzima? Akunzima kakhulu, uma uthola i-hang yayo. Futhi ungasebenzisa i-calculator njengaleli ukuze ubone ukuthi mangaki ama-khalori okufanele uwadle ngokulahlekelwa isisindo.
Ukubhajethi ama-calories akho kufana nemali ebhajethi. Umlobi wokulahlekelwa yisisindo uMandy Levy uyichaza kahle. "Ama-calories afaka amakhilogremu njengoba nje ukuguqulwa kwezinguquko kuhlanganisa idola. I-dollar, noma ama-centi ayikhulu, ingahanjiswa ngezindlela eziningi: amapenki angu-100, ama-nickels angu-20, ama-dimes angu-10, ama-4 quarters ... nezinhlanganisela ezingenakubalwa zazo. Kunezindlela eziningi kakhulu zokusakaza ama-calories akho. " Uma ungakwazi ukubeka isabelomali ama-calories akho ukuze ufike "mfushane" ngama-500-1000 khalori ngosuku ngalunye , uzothola isisindo.
Izindlela Zokudala Zokufinyelela Ukulahlekelwa Kwekhalenda
Izibalo zilula, kodwa ukushintsha imikhuba yakho ukuze udle kancane futhi uhambise okuningi kunzima. Ngakho-ke, ukuze ngiphume kule nqubo, mina noM Mandy sibeka amakhanda ethu ndawonye futhi sinezindlela ezilula ezingu-10 zokudala ukulahleka kwekhalori ka-500-1000 nosuku ngalunye.
Iphuzu ngalinye ngezansi liqukethe ikhalori yokudala "isabelomali" inhlanganisela ukukusiza ufinyelele umgomo wakho. Uzobona izinketho ze-500-khalori ngosuku lokulahleka kwesikhashana ukuze ulahlekelwe isisindo esisodwa ngesonto noma i-1000-khalori ngosuku lokulahleka kwelanga ukulahlekelwa amaphilisi amabili ngesonto. Njengezinsuku zonke, inani lekhalori lilinganiselwa, ngakho izinombolo zakho eziqondile zingahluka. Futhi umsebenzi ngamunye noma ukushintshaniswa kokudla kufanele kubangele ukulahlekelwa. Lokho kusho ukuthi awukwazi ukukhokhela ukuziphatha kwakho okunomusa nokudla okwengeziwe noma isikhathi sokulala. Kodwa inhlanganisela ngayinye kufanele ibeke isinyathelo esisodwa eduze kokufinyelela umgomo wakho.
1 - I-Morning Cleanse + I-Couch Workout
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
"Qala uhlelo lwakho ngokuhlanza okuncane," kuphakamisa uMandy. "Ngosuku lwakho lokuqala lokudla okunempilo, shintshela ukudla kwasekuseni (ama-kilojoule angu-250) kanye nesidlo sakho sasekuseni ekuseni (ama-calories angu-150) we-Evolution Fresh Fresh Greens nemifino ye-Lemon (amakholori angu-100 ngamunye) oyothola kunoma yikuphi I-Starbucks. " Khona-ke emini, uzobe usufinyelele ukulahlekelwa kwekhalori engu-200. Ukuze ufinyelele ukulahlekelwa okugcwele kwekhalori engu-500, usebenze uma ubuka i-TV kusihlwa. Kholwa noma cha, ukuvuthwa kwegumbi lokuphila elihle kakhulu lingashisa amakholori angu-300 noma ngaphezulu.
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Ngesidlo sakusihlwa nakudla, hamba isitashi. Ungazikhiphezi nge-sandwich yakho ngesikhathi sokudla kwasemini bese weqa amazambane ophekwe ngodla yakho. I-starch ngokwayo akuyona imali enkulu yekhalori. Ngokwesibonelo, amazambane aphekiwe ahlinzeka ngamakholori angu-150-200. Kodwa ama-toppings owengezayo angakwazi ukubala inani elingamakhulu amaningi.
2 - I-No-Excuses Workout
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
"Iya endaweni yokuzivocavoca!" kusho uMandy. Kuzwakala kulula, kodwa sonke siza nezizathu zokukugwema. "Ungenzi izizathu," esho. U-Mandy uphakamisa ukuthi ukhetha ukuzivocavoca kwamafutha okushisa ongawafaka ngakho ukuze wazi kahle ukuthi mangaki amakholori oshisayo ngesikhathi sakho. Setha umgomo wokushisa okungenani ama-khalori angu-300. "Isikhathi sokuvakashela kwakho ukuvivinya umzimba nge-TV yakho oyithandayo (noma i-marathon ye-TV!) Ukuze uma ugijima noma uhamba ku-treadmill noma i-elliptical, ungakwazi ukuphuma bese ugibela amamayela."
Khona-ke esikhundleni sokuzizuzisa nge-dessert, weqa amaswidi bese uzinikeze ngokwanele ukulahlekelwa kwekhalenda engu-200 ukuze ufinyelele ubunqikithi bakho be-500-khalori ngosuku.
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Ngesikhathi sasemini, weqa isinkwa esihlabathini sakho bese usifaka ngethusi. I-iceberg noma i-lettuce lebhu isebenza kahle. Amanye ama-dieters asebenzisa ngisho ikhukhamba ehlongoziwe esikhundleni sesinkwa . Futhi njengoba ungenaso isinkwa, awudingi isidingo esivamile. Ngaphandle kwesinkwa nama-mayo, usuqede inani lakho lasemini ngamakholori angu-250.
Ukushisa ama-calories angu-250 engeziwe, jack ijubane noma ukwandise ukugxila lapho usemshini wakho we-cardio e-gym. Ukulungiswa okuncane kuphela kungafaka kuze kube ngama-calories angama-200-300 phakathi nokuzivocavoca kwakho.
I-3 - Iqembu Nge-Pooch Yakho
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Inja yakho ingumqeqeshi ophelele wokulahlekelwa isisindo. Uhlala ekulungele ukukusiza ukuthi ushise ama-khalori ukuze unciphise. Ukushisa ama-kilojoule angu-250, thatha i-pooch yakho ngokuhamba okuhamba ngehora elilodwa.
Ngemuva kokudla kokudla kwekhalori, jabulela i-dessert "yokuphosa". "I-dessert eyodwa engithandayo kakhulu yi-Taffy Apple yami," kusho uMandy. Uhlanganisa i -Pack-Snam Pack ye-Sugar-Free Caramel ayi-60 ngekhalori nge-apple ka-Granny Smith ayi-calories ayi-80. Le dessert eyi-140 i-calories elula ngaphezu kwesitsha i-ayisikhilimu, ngakho-ke ngeke ufike kuphela ekulahlekeni kwekhalori engu-500, empeleni uzoyidlula.
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Ukuvula inja yakho ukuhamba ngeseshini ekusebenzeni kwenja, thatha i-pooch yakho epaki ukuze ufunde umsebenzi. Uzothola lezi zindlela ezifanele emapaki amaningi wendawo kanye nezikhungo zomphakathi. Kuyindlela enhle yokushisa amakholori bese ukwakha amandla.
4 - Ukulondolozwa koMgqibelo ebusuku
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Ungakwazi ukusindisa kalula amakholori uma uphuma nabangani . Ukuze uthole ukudla okudla okunomusa okudla, uMandy uphakamisa ukuthi ulethe eyakho ... noma yini. "Letha isaladi yakho ephansi e-salad, ama-condiments, ama-cheeses, nezinye izinto zokudla ukuze udle nawe," usho kanje. "Uzogcina ubhalisi obuningi bekhalori. Ubani okhathalelayo uma ubheka njengoMary Poppins esusa yonke le mcebo esikhwameni sakho? Usuzoba mnandi!" Futhi utshele umgcini wezinsizakalo ukuthi weqa isinkwa. Ngaphandle kwesinkwa noma ama-sauces aphezulu ne-dressings, uzogcina kalula amakholori angu-500 (noma ngaphezulu!)
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Ungagcina futhi u-mega amakholori ngokususa ama-booze. Empeleni, ungakwazi kalula ukulahlekelwa isisindo uma uyeka ukuphuza okwesikhashana noma unomphela. Isiphuzo ngasinye sinezinkampani eziyi-100-300 noma ngaphezulu. Engeza ihora emgodini wokudansa futhi kanye nokudla kwakho okunomusa wokudlela, usufinyelele ukulahlekelwa kwekhalori engu-1000 ngosuku.
5 - Uhlelo lweMat and Miles
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Enye indlela elula yokuqinisekisa ukuthi ufinyelela ukulahlekelwa kwekhalori lakho usuku ngalunye ukubala i-BMR yakho . I-BMR yakho noma isilinganiso se-basallic isisindo samakholori umzimba wakho udinga ukwenza imisebenzi eyisisekelo efana nokuphefumula. Uma udla kuphela lelo nani lama-kilojoule bese uhamba cishe ngamamayela amahlanu kulo lonke usuku, kufanele ufikelele ekulahlekeni kwekhalori engu-500. "Ukuhamba emsebenzini, ukugijima esitokisini, ukuhamba ebusuku, ukukhetha izitebhisi, ukwenza umsebenzi wendlu, ukuxosha izingane zakho, konke kubalulekile," kusho uMandy. Thola ukuqapha umsebenzi nokulandelela ukuhamba. "Kulula ukufeza amamayela amahlanu kunokuba ucabangele, ikakhulukazi uma usuvele usebenza kakade. Lena uhlelo oluhle kunazo zonke, futhi umbono ongenamathelisi ozowuhlose."
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Uma usuvele usebenza kahle emini, engeza ukunyakaza okuningi. Ungakwazi ukuguqula imisebenzi yakho yokuthungela indlu ibe ngumsebenzi ukuze uhlaziye futhi uphendule ngesikhathi esisodwa. Noma phenduka kusihlwa kusihambela ekusebenzeni okuhamba kwesikhathi . Izikhathi ziyindlela enhle yokuthuthukisa ukuqina nokushisa amafutha amaningi.
6 - Phuza Amanzi Ngomsebenzi
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Phuza amanzi esikhundleni seziphuzo ezivuthayo ukuze ugcine amakhulu ama-khalori emini . Ukudla okufana ne-soda, ikhofi enomlilo, ngisho neziphuzo zezemidlalo zigcwele ushukela nezinye izithako ezidliwayo. Futhi ezinye zalezo ziphuzo ziqukethe amakhulu ama-khalori. Hamba endaweni epholile emanzini ukuze ufikelele ekulahlekeni kwekhalori engu-500.
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Bhisa ama-khalori angama-500 ngokuqedela ukuhamba kwe-stair elilodwa. Uma lokho kuzwakala kunzima kakhulu, ungakhathazeki. Awudingi ngisho nobulungu bokuzivocavoca ukuqedela lo msebenzi. Eqinisweni, ungalahlekelwa isisindo emsebenzini ngalesisimiso esilula. Vele uthathe ikhefu zehora bese uhamba ngezinyathelo ze-7-10 imizuzu. Ngemuva kwezinhlelo ezimbalwa, uzoba nokusebenza okugcwele kwehora elilodwa. A
7 - Burn Calories Ngezingane
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Uthole izingane ekhaya? Beka ukuba basebenze? Izingane zithanda ukudlala imidlalo futhi zithanda ukugijima nxazonke. Ngakho faka amandla angenamkhawulo ukusebenza. Thatha izingane epaki ngomdlalo wethegi. Lokhu kusetshenzwa kwesitayela sesikhathi kungashisa ama-calories angu-300-400 ngehora. Bese ungena emishinini yokudlala yokudlala komndeni ukuze ufikelele ekulahlekeni kwakho okuphelele kwama-calorie angu-500.
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Faka ipikiniki enempilo ukuze ulethe epaki kodwa ugcine ama-calories akho ekulawuleni ngokusika zonke izingxenye zakho ngesigamu. Uma wenza lokhu ngesikhathi sokudla okubili ngesikhathi sosuku ungakwazi ukusika amanye amakholori angu-400-500 ukuze ufinyelele ekulahlekeni kwekhalori okudingayo ukuze ulahlekelwe amakhilogremu amabili ngesonto.
I-Snack Smarter ye-Weight Loss
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Amakholori avela ekudleni okujwayelekile nsuku zonke angaba ngaphezu kwamakholori owadla ngesikhathi sokudla. Lezo zinyosi ezincane zihlanganisa! Ngakho ukunciphisa ukudla kwakho nge-caloric ngama-calorie angu-500, faka ukudla okudla ngokudla okulodwa kwesithelo noma imifino. Ungakwazi futhi ukuqeda ukudla okuphelele. Yikholelwa noma cha, ukuphuza okudingayo akudingeki uma uzama ukunciphisa isisindo. Eqinisweni, kungabangela ukuzuzwa kwesisindo kwezinye izidakamizwa .
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Honda ukusebenza kanzima? Ayikho inkinga! Bhisa ama-khalori angama-500 anemisebenzi emibili elula (kodwa ende) emini. Hlela ekuseni ekuseni uhambe isikhathi sehora ekuseni bese uphinde ubusuku. Umsebenzi ngamunye kufanele ushise amakholori angu-250.
9 - Sebenzisa ama-Smoothies amancane
500-Ukulahleka Kwekhalenda Ukulahlekelwa Pound 1 Ngesonto
Ukudla esikhundleni sokudla kuyindlela elula yokusika amakholori angu-500 kusuka ekudleni kwakho kwansuku zonke. Uma ususele ukudla okulodwa noma amabili nge-smoothie ephule, kufanele ufinyelele umgomo wakho. Kodwa kufanele wenze i-smoothie enobungane-enobungane. Lokhu kusho ukuthi awugcini nje ukuphonsa isixuku sezithako ku-blender nethemba lokuhle kakhulu. I-smoothie yami ethandekayo eluhlaza kuyindlela enhle. Ihlanganisa isipinashi, apula, ibhanana, namaprotheni powder. Akuzwanga kahle, kodwa uzoyithanda.
I-1000-Calorie Insizakalo Yokulahlekelwa Ama-2 Amakhilogremu Ngesonto
Yenza umsebenzi omncane namhlanje ukushisa amanye amakhalori angu-500. Yenza imizuzu emihlanu yokunciphisa umzimba isisindo somzimba emihlanu yokushisa ukushisa amakholori angu-400 engeziwe. Vele uqiniseke ukuthi usebenzise kanzima ngokwanele ukuze usebenzise inzuzo egcwele ikhalori. Ibhonasi yukuthi emva kwalesi sitayela sokuzivocavoca, empeleni ushisa amakholori amaningi usuku lonke ngenxa yomphumela wokuvuselela i-EPOC.
10 - Uma Ukungabaza ....
Ngamunye walezi zindlela uhlanganisa isixazululo sokuzivocavoca ngesu lokudla ukuze ufinyelele umgomo wakho wokulahleka kwekhalori, Kodwa, masibhekane nakho. Kuyoba nezinsuku lapho ungeke ukwazi ukuqedela kokubili noma ngisho neminye yalezi zinto ezithile ukuze ufinyelele umgomo wakho wokulahlekelwa isisindo. Futhi lokho kulungile. Uma ungabaza, mane udle kancane kancane. Sika izingxenye zakho zokudla ngesigamu, ususe ama-sauces bese usakazeka, uphuze amanzi. Lezi zinyathelo ezintathu ezilula zizonciphisa ukudla kwakho kwe-caloric nsuku zonke nangesonto.
Okubaluleke nakakhulu ukuhambisana. Uma unosuku olubi, lihlehle, uphinde ubuyele emlandweni kusasa. "Ukudla kudliwa-sonke siyakwazi lokho," kusho uMandy. "Kodwa isimo sengqondo siyinto yonke futhi impumelelo ingaba uhambo olude kakhulu. Okungenani ongakwenza ukujabulela ukufika lapho."