Ungapheli amandla!
Uma uke waqala uhlelo lokuzivocavoca ukuze ulahlekelwe isisindo kuphela ukuze uthole isisindo sakho empeleni sikhuphuke, awuwedwa.
Lokho kushintshwa esikalini akusho ukuthi wenza noma yini engalungile, futhi akusho ukuthi uhamba ngendlela engafanele. Kukhona ezinye izizathu ezicacile futhi ezingekho-ezicacile ukuthi uthola isisindo.
Ingabe Ngempela Uthola Amafutha?
Isinyathelo sakho sokuqala ukuthola ukuthi yini oyitholayo i-fat, muscle, noma amanzi.
Isisindo sinamandla kunamafutha, kodwa kuthatha isikhala esincane. Lokho kusho ukuthi uma uthola imisipha, isisindo sakho singakwazi ukukhuphuka ngisho nalapho uhlehlisa phansi. Kungokwemvelo ukuthi abaningi bethu balahlekelwe ngamasentimitha, ngisho noma singalahleki .
Omunye umphumela wokugcina amanzi . Kunombono wokuthi umzimba uzothatha amanzi uma sivivinya, hhayi kuphela njengengxenye yenqubo yokuphulukisa futhi njengendlela yokuthola i- glycogen emzimbeni ngendlela ephumelelayo. Leyo ndlela esebenzayo yokusebenzisa uphethiloli kusho ukuthi ungathwala amakhilogremu ambalwa amanzi.
Noma ngabe yikuphi, i-scale ayikwazi ukukutshela noma yikuphi kwalokhu, yingakho kungeyona indlela engcono kakhulu yokukala inqubekela phambili . Enye indlela ukukhohlwa isikali, okungenani okwesikhashana futhi uthole umzimba wakho uhlolwe ngumqeqeshi ekuzivocavoca kwakho. Kodwa uma lokho akuyona inketho, thatha izilinganiso ezindaweni ezahlukene zomzimba njalo. Uma ulahlekelwa amasentimitha, usendleleni efanele.
Kunezindlela eziningi zokulandelela ukuthuthuka kwesisindo sakho .
Uma uzilinganisile ngezindlela ezahlukene futhi wazi ukuthi uhamba ngendlela engafanele, thatha isikhathi esithile ukubhekana nalezi zindlela ezilandelayo-kungase kudingeke wenze izinguquko ezincane ekudleni kwakho ukuze ubone imiphumela engcono.
Izizathu Ongase Uthole Isisindo
1) Kudla amakholori amaningi kakhulu
Kungase kubonakale kusobala, kodwa ngezinye izikhathi sidla ngaphezulu emva kokuqala uhlelo lokuzivocavoca ukukhokhela ukushisa lawo makhalori engeziwe.
Abaningi bethu bacabanga ukuthi siyadla ukudla okunempilo, okuphansi-khalori kodwa, ngaphandle uma ugcina idayari yokudla, awuzi ukuthi mangaki amakholori odlayo ngempela.
Abantu abaningi bayamangala lapho beqala ukugcina iphephandaba bese beqala ukwengeza ama-calories. Cishe njalo kuvela ukuthi bangaphezu kwalokho abakucabangayo. Gcina idayari yokudla okungenani ngesonto noma sebenzisa isayithi lokulandelela inthanethi njengo-FitWatch ukuze uthole umqondo walokho nokuthi udla kangakanani.
Uma kuningi, ungenza izinguquko ekudleni kwakho ukunciphisa ama-calories akho. Futhi zama ukugwema ingqondo ethi uthi ungadla noma yini oyifunayo ngoba wenza konke lokhu kuvivinya okukhulu. Ukuze ulahlekelwe isisindo, usadingeka ukuqapha amakholori akho.
2. Ukungadli amakholori alanele
Kungase kubonakale kungenakuphikisa, kodwa ukudla amakholori ambalwa kunempela kungagcina imizamo yakho yokulahlekelwa amafutha.
NjengoCathy Leman, umlobi wezokudla obhalisiwe kanye nomdali we-NutriFit! uthi, "... uma kukhona ukuvinjelwa okukhulu kwama-calories, umzimba ungaphikisana nalokhu ukunciphisa ngokunciphisa umzimba wayo." Qinisekisa ukuthi udla okwanele okwanele ukuze ugcine umzimba wakho, ikakhulukazi uma ukwandise umsebenzi wakho.
3. Ukunganiki Isikhathi Somzimba Wakho Ukuphendula
Kungenxa nje yokuthi uqala ukuvivinya umzimba akusho ukuthi umzimba wakho uzokuphendula lokho ngokushesha.
Njengoba uCathy Leman ebeka, "... kwezinye izimo umzimba udinga ukuhlunga" ukulungiswa kabusha "'ngokwayo. Ukwandisa umsebenzi nemikhuba yokudla entsha, njengokuthatha amakholori amaningi noma ambalwa kudinga ukuthi umzimba wenze izinguquko."
Zinike amasonto ambalwa, ngisho nezinyanga ukuvumela umzimba wakho ukuba uphendule kulokho okwenzayo. Awusitholanga isisindo ubusuku bonke, futhi nakanjani ngeke ulahlekelwe kuwo ubusuku noma. Futhi ungakhohlwa, kufanele usebenzise futhi unciphise ama-calorie isikhathi esiningi sokubona ngempela izinguquko ezinkulu. Lokhu kusho ukuthi, ukulahlekelwa isisindo akuyona inqubo ejwayelekile njalo. Ngezinye izikhathi uzolahlekelwa bese kwenzeka okuthile, ukugula noma ukulimala, okuguqula izinhlelo zakho bese kukubeka kancane.
Lokho kuvamile futhi kukhona okumele ukwenze kuhlelo lakho.
4. Rula Ngaphandle Kweziphi Izimo Zezokwelapha
Nakuba kungekhona wonke umuntu obhekene nezinkinga ze-thyroid, angenza ukuzuza kwesisindo nokunciphisa umzimba kube nzima kakhulu.
Uma ukholelwa ukuthi uyadla kancane futhi usebenzise okuningi, udala ukulahleka kwekhalori okudingeka ulahlekelwe isisindo, manje yisikhathi sokuhlola nodokotela wakho. Yenza i-thyroid yakho ihlolwe futhi ukhulume nodokotela wakho nganoma imiphi imithi oyithathayo engathinta ikhono lomzimba wakho wokulahlekelwa isisindo.
Khumbula ukuthi iminyaka ingaba yisici ekulahlekeni kwesisindo esincane . Kuyadabukisa ukuthi ukuguga kusho ukuthi kunzima kakhulu ukulahlekelwa isisindo njengoba isimo sethu sesimetabolthi sishintsha. Akulona lutho olwenzayo okungalungile, into eyodwa kuphela okumele uyiqaphele.
5. Uthola imisipha Ngokushesha Kunokuba Ulahlekelwa Amafutha
Uma kubonakala sengathi ukhula ngokwengeziwe ngemva kokuba uqale isimiso sokuqeqesha isisindo, kungenzeka ukuthi awulahlekelwa amafutha omzimba ngokushesha njengoba usakha isisu, inkinga evamile.
I-Genetics ingadlala indima; abanye abantu bagqoka imisipha kalula kunabanye. Uma kunjalo kuwe, ungayeki ukuqeqeshwa. Esikhundleni salokho, ungase ulungise nje uhlelo lwakho ukuze uqiniseke ukuthi uthola umzimba owanele we- cardio ukuze ukhuthaze ukulahlekelwa isisindo futhi ugxile ekusebenziseni ukuqeqeshwa kwamandla ekukhuthazeleni kwemisipha ngokugcina i-reps phakathi kuka-12-16.
Kungakhathaliseki ukuthi yisiphi imbangela yokuthola isisindo sakho, ungayeki ekuzivocavoca. Ngokuvamile kuyisimo sesikhashana esizozilungisa uma uqhubeka nje futhi, uma kungenjalo, ungayeki konke lokhu kuvivinya okukhulu lapho uqoqe.
Cabanga ukuqasha umqeqeshi noma umhlangano nesidlo sokudla ukuze sikusize ukwenza umsebenzi wakho nokudla. Ngezinye izikhathi, konke okudingayo kukhona izinguquko ezimbalwa ezihlukile.