Ukugijima kuyindlela enhle kakhulu yokwehlisa amakhilogremu, kodwa imizamo yokulahlekelwa kwesisindo ngokuvamile iyancipha futhi kube nzima ukubuyela emuva. Nazi ukulahlekelwa kwesisindo esivamile kanye nendlela yokuzigwema.
1 - Ukulindela okungenangqondo
Ngesikhathi ithelevishini ikhombisa njengokuthi "I-Biggest Loser" ingakhuthaza abantu ukuba banciphise isisindo, futhi bayibamise ngokulindela ukulinganiswa kokunciphisa umzimba. Kungenxa yokuthi othile ku-TV ulahlekelwa amakhilogremu angu-10 ngesonto akusho ukuthi kuphephile, kunempilo, noma kunengqondo ukuthi wenze into efanayo.
Ungayilungisa kanjani
Isisindo esinempilo sokulahlekelwa isisindo singamakhilogremu amabili ngesonto. Ukucwaninga kubonisa ukuthi abantu abalahlekelwa isisindo esikhulu ngokushesha kakhulu bangase babuyisele. (Njengoba nje uke wabona ku-"Where Are They Now?" Iziqephu zalezo zibonakaliso zokulahlekelwa kwesisindo.)
Kubalulekile ukuthi ube nesineke futhi ubone i-pound ngayinye elahlekile ukuze kube yimpumelelo enkulu endleleni. Futhi khumbula ukuthi kunezinye izindlela ngaphandle kwenombolo esikalini ukukala inqubekelaphambili yakho, njengokuthi izingubo zakho zifanele kanjani noma inani lamasentimitha olahlekile. Cabanga ngakho konke ukuthuthukiswa kwezempilo kanye nezinzuzo zokusebenza okubonayo, kufaka phakathi ukucindezeleka okunciphise, ukulala okuphuthumayo, amandla okwandisa, nokunciphisa ingozi yezifo eziningi.
2 - Ukuzidela
Ungase ucabange ukuthi ekudleni noma ekudleni okunempilo kusho ukuyeka konke okuthandayo okudla okuthandayo. Kodwa kwenzekani uma uzibamba kakhulu ukuthi ngokuvamile kuholela ekudleni ngokweqile. Ngolunye usuku uvele ungene futhi uhambe ngempela.
Ungayilungisa kanjani
Uma unesifiso esinamandla ngempela, kuhle ukuzitholela - kancane. Zama ukuzivimbela ngokwakho ukuhamba ngokweqile ngokubeka ukudla okulinganiselwe ngaphambi kwakho. Beka ama-chips amazambane esitsheni esincane esikhundleni sokuwadla ngaphandle esikhwameni, isibonelo. Lokhu kubaluleke ngokukhethekile ngemuva kokugijima okunzima noma ukuzivocavoca uma ungase uzizwe ukuthi i-big-calorie binge ilungile. Eqinisweni, ungaphetha ukudla ngendlela engaphezu kwekhalori kunokuba ushise ngenkathi ugijima.
Ukusebenzisa Ukudla Njengomvuzo
Kungakhathaliseki ukuthi bazama ukunciphisa umzimba noma cha, kuvamile kakhulu kubagijimi ukuthi basebenzise ukudla njengomvuzo. Ngokuvamile bafuna ukuzitholela ngokwabo ngemuva kokusebenza kanzima noma ubuhlanga. Kodwa lolu hlobo lwenkokhelo lombuso lungadambisa imizamo yakho yokulahlekelwa isisindo. Ungase uqale ukusebenzisa zonke izizathu ezimbalwa zokuziphathisa ekomidini ephezulu yekhalori noma ezinye izikhalo zokuphumula uma unesifiso kubo.
Ungayilungisa kanjani
Esikhundleni salokho, ziphathelane nemiklomelo engeyona ukudla, njengezigijimi ezintsha zokugijima, i-pedicure, noma i-massage uma ufinyelela umgomo osebenzayo. Uma ufinyelele umgomo othize, khetha isiteji esisha kanye nesinye isingeniso sokudla ukuze uhambisane nayo.
4 - Kudla ukudla
Abanye abantu badla ukudla badla ukuthi bazosindisa amakholori. Kodwa leli qhinga livame ukubuyela emuva. Imizimba yethu inendlela yokulondoloza ekwakheni i-calories uma sihamba isikhathi eside singadli. Ngakho-ke, uma weqa ukudla, umzimba wakho unciphisa umzimba wakho wokuvimbela ukuthi ungafelwa njala. Futhi, ukweqa ukudla kuzokukwenza ube nendlala, okwandisa isilingo sakho sokudla konke okubonakalayo.
Ungayilungisa kanjani
Zama ukudla ukudla okuncane ezinhlanu kuya kweziyisithupha usuku ngalunye, noma ukudla okuyisithathu kanye nokudla okunampilo okuphakathi. Uzothola ukuthi ukudla ukudla okuncane kuzokusiza ukugcina amazinga akho omzimba wonke usuku lonke futhi kukugcine ulamba (bese ubheja) ngaso sonke isikhathi. Uma weqa ukudla, njengokudla kwasekuseni, ngoba awunaso isikhathi, zama ukudla okuthile okusheshayo njengokusanhlamvu, ibhotela le-peanut kwi-toast, noma i-cottage ushizi nezithelo.
5 - Ukuphuza amaKhalori amaningi kakhulu
Abanye abagijimi bacabanga ukuthi ngoba baqhuba noma benza ezinye izinhlobo zokuzivocavoca, kufanele baphuze iziphuzo zezemidlalo. Kodwa iqiniso yilokho, kuyilapho kubalulekile ukuthi usebenzise iziphuzo zezemidlalo ukufaka esikhundleni se-electrolyte ngesikhathi sakho sokugijima isikhathi eside, akudingeki ukuba uphuze njalo lapho ungasebenzi. Akuzona nje kuphela ukuthi ziphakeme ngamakholori, kodwa futhi zinomsoco omncane kakhulu futhi ngeke zigcine zigcwele.
Ungayilungisa kanjani
Hlala kude neziphuzo zezemidlalo zoshukela, ngaphandle uma uqhuba imizuzu engaphezu kwengu-90 futhi udinga ukuthatha indawo ye-electrolyte elahlekile ngokuthuthumela. Kufanele uzame futhi ukugwema ama-juice wezithelo (izithelo zonke zihlala zihle kangcono), i-soda ejwayelekile, ne-high-calories ekhethekile yokuphuza ikhofi. Amanzi angama-plain ayenhle ukuhlala e-hydrated phakathi nesonto. Uma lokho kukukhathaza kakhulu, zama ukucindezela i-lemon emanzini akho noma uphuze amanzi angenalo-calorie avulekile. Futhi, zama ukunciphisa ubhiya nokuphuza utshwala ku-1-2 izibuko ngesonto.
6 - Ukuhlaziya ama-Calories akho avuliwe
Abanye abantu abazama ukunciphisa isisindo bazothembela kuthebula lenkcitho yekhalori ukuze bahlole ukuthi bangaki amakhalori abavuthayo ngenkathi beqhuba noma benza ezinye izinto zomzimba. Inkinga yukuthi lawo amatafula akutshela ukusetshenziswa kwekhalori yomuntu ojwayelekile futhi ngokuvamile ukugcizelela ukusetshenziswa kwekhalori. Kunjalo nakwezintambo zokubhala kanye neminye imishini ye-cardio ebonisa ikhalori ukusetshenziswa. Eminye imibiko ibonisa ukuthi ama- rollreader kanye neminye imishini ye-cardio empeleni i-calories ekhishwa ngamaphesenti angu-15 kuya ku-20%.
Ungayilungisa kanjani
Kubalulekile ukuthi uthathe ama-calories akhokhele izilinganiso ngokusanhlamvu kasawoti. Kuhle ukusebenzisa izinombolo njengendlela yokubheka ukugijima kwakho, kodwa ungalungiseleli ekudleni amakholori angeziwe asekelwe kulolo nani. Leyo ndlela elula yokuqala ukuthola isisindo , naphezu kwemizamo yakho yokuzivocavoca. Uma ufuna ngempela ukuthola umqondo ongcono wokuthi mangaki amakholori oshisayo phakathi nokugijima kwakho, zama ukusebenzisa umlingo wokushaya kwenhliziyo. Lokho kuzoba kunembile kunokuthembela kumatafula noma ukufundwa komshini we-cardio.
7 - Ukulungisa izidingo zekhalori
Njengoba ulahlekelwa isisindo, ikhalori yakho idinga ushintsho ngoba ithatha amakholori ambalwa ukugcina isisindo sakho. Ngakho-ke uma uqhubeka udla inani elifanayo lamakhalori, cishe uzothola insimu yokulahlekelwa isisindo .
Ungayilungisa kanjani
Uma ufuna ukugcina ulahlekelwa isisindo , kufanele unciphise kancane kancane ukudla kwakho kwekhalori. Sebenzisa umbala wokubala wekhalori ukunquma ukuthi mangaki amakholori owawudinga ngempela usuku ngalunye. Uma unayo leyo nombolo, udinga ukudala iphutha - kungaba ngokudliwayo noma ukuzivocavoca - cishe ama-khalori angu-500 ngosuku ukuze ulahlekelwe isiliva ngesonto.