Fumana ukususa amanqatha ngowothiyiweyo: 44 iindlela ezisebenzayo

In amanqatha ubuninzi ekunene kunokuba luncedo kuphela. Kodwa xa kufikwa umzimba, ngokuqinisekileyo ufuna ukuba siyitshabalalise ngokukhawuleza kangangoko kunokwenzeka. Asiyonto nje nobuhle, kodwa enobungozi empilweni. Ukuze ngempumelelo aqhumisele eekhilogram ezingaphezulu, usebenzisa iindlela ezichazwe ngezantsi!

Nika i isidlo embi

Xa ufuna ukuba aqhumisele ngamanqatha kwemfuneko, kufuneka sinikele ingqalelo koko udle. Ngokuyintloko, ukunciphisa ubungakanani iswekile, iziselo ezinxilisayo kunye ukudla kunye isixa esikhulu istatshi.

Thatha ixesha iti

Wonke umntu uye weva iingenelo lokusela iti eluhlaza, kodwa umdlalo kunjalo luncedo. Kukho ezininzi antioxidants, ezinceda ukulawula indlala singeze ukusebenza wokutshisa amanqatha ngexesha loqeqesho.

Yitya ukutya hemp

Imbewu hemp siqulathe eninzi omega-3 asidi okunamafutha. Kwakhona ndikho salmon, walnuts, imbewu trong zasendle. Banceda ukunciphisa umzimba, endaweni lokwandisa kuyo.

Podstegnite thermogenesis yakho

Elisezantsi fat-protein iintlobo ezahlukeneyo zekhaphetshu lifune uvutha calories abangakumbi ukwetyisa - sebenzisa thermogenesis emagemeni abo. Le menu kuya kukunceda ukuba ukunciphisa ubunzima bomzimba.

usele amanzi

Amanzi - yinto lichiza magic ukunciphisa umzimba. Kamsinya nje uvuke, usele iglasi yamanzi. Selani naphambi kokutya. Amanzi ngaphezulu oyiselayo, i ngokukhawuleza uya kuziva ngento engahluthisiyo, kwaye kulula ukuba ukugawula calories.

Yitya isidlo esikhulu emva koqeqesho

Emva ukuzilolonga olunzulu benemizimba umzimba wakho uya sibe namandla kunye istatshi ezakha amaqondo eswekile yegazi kunye nokuthintela nokuwa kwezihlunu. Yonwabela esidlweni emva Amazing, kwaye ngexesha eziseleyo iyileyo ngaphantsi.

Cwangcisa kwephulwa yakho yokudla

Ukuba uya kwindawo yokutyela okanye bar, ovame ucwangcwise kwangaphambili. Kulo mzekelo, ngemihla aseleyo kule veki uya kuba nako ukudla ngokuchanekileyo ngakumbi, nomnikelo omnye ngaphandle calories ukubala aziyi konakalisa iziphumo zakho.

Ulahle ukudla yezempilo

Ukuba ufuna ukufumana uxinzelelo entle, akuyi kufuneka utye ukutya ukutya, ezifana namanzi nezihlwahlwazayo - sweeteners ukuba ezibangela umntu nditye.

Zama Training Circuit

Zama ukusingatha Cardio kuphela. Ekumgangatho ophezulu umthambo zoqeqesho kwisekethe ezifana Burpee, squats bayiqhube-ups kuya kukunceda ukuba bazuze iziphumo ezisemagqabini.

anyakaze

Ukuba ufuna bahlukane namanqatha ngesisu, wenze Cardio ngakumbi - yeyona ndlela isebenzayo. Akunjalo ukuya ejimini, unako rhoqo ukuhamba, kutsiba kwizinyuko, musa ukuhlala ixesha elide.

Yidla iinqoba

Iinqoba ezifana ngamandongo- kunceda ukunciphisa umzimba, ngenxa yokuba ngowona mthombo protein ifayibha ukuqinisekisa ngento engahluthisiyo.

kuphekwe isuphu

A indebe isuphu umhluzi zemifuno kukunceda ukunciphisa umdla wakho kwaye zinciphisa inani yokusebenzisa lweekhalori kuwe.

Longa

Xa ufuna ukwehlisa umzimba, kuyimfuneko ukucwangcisa uqeqesho ezahlukeneyo. Vumela ishedyuli yakho nomnikelo amandla Cardio.

Musa ukusela ijusi

Nkqu ijusi yendalo iqulethe eninzi iswekile, ngaphandle, akukho ngokupheleleyo akukho ifayibha.

Gcina idayari

Bhala phantsi yonke into ungadla ngabom ujonge iimveliso musa mindlessly zidla. Oku kuya kukunceda ukuba uqonde into izitya babavalela kuwe ekuphumeleleni.

ulahle i plug

Le yindlela engaqhelekanga, ke, ungazama ukubuyisela ngeechopsticks fork - nto imenza inkqubo ukusetyenziswa kwayo, nto leyo ethetha ukuba uya kudla ngaphantsi nonolwazelelelo ngakumbi.

Fumana ukulala ngokwaneleyo

Ubuthongo, ukutya kakuhle kunye umthambo zibaluleke ngokulinganayo ukuba ufuna ukwakha umzimba ogqibeleleyo. Enoba zingaphi calories unciphisa kwi menu, akusayi nto ukuba ngaba uqale kakuhle ulale.

Udle phambi kokuba ulale

Ukuba udle ukuya ezingamashumi amathathu iigrem iiprothini ngokuhlwa, ukudibanisa eli ukutya zokuqeqesha ukukhulisa ubunzima, une izihlunu ubunzima.

Adle njalo

Yitya iiyure ezimbini ukuya kwezintathu yonke kubalulekile kakhulu xa ufuna ukuncipha. Kuqinisa somzimba wakho yonke imihla.

Yitya ukudla leucine

Foods isityebi leucine, i-asidi acid, kunceda ukwakha ubunzima kwezihlunu. Le nto ifumaneka yenkomo, inyama yenkukhu, tuna, peanuts, neentlumaya kunye namaqanda.

Musa ukuyeka

Inkqubo elwe zinokuba nzima kakhulu. Ngamanye amaxesha uyakwazi ukufumana iziphumo kuphela emva kweenyanga okanye iminyaka. Musa ukuyeka, mayihlale ihamba phambili.

Yidla ifayibha ngaphezulu

Nayiphi nutritionist uza kukuxelela ukuba inwebu - kubalulekile ukuba umzimba. Ngokutsho izifundo, ukusetyenziswa ukutya isityebi ifayibha enyibilikayo, inceda ukwehlisa isixa wanamanqatha esiswini.

Qeqesha ngokuzimisela

Zama ukujonga ukubetha - iqina ngakumbi ukuzilolonga, ngcono ukuba aqhumisele ngamanqatha.

Qaphela ukuba amafutha olun

Ukudla zizityebi amafutha kwelentshona, ebangela utyebile. izinto ezifana aqulathwe oli yemifuno, iivenkile khekhe kunye neemveliso efanayo.

Yidla ikhabe

Ivatala kuyanceda kakhulu kwimpilo - yinto imveliso leyo inegalelo nokwanda ngaphantsi okunamafutha.

Ngokubafekethisa ngokwakho ngayo ingqondo

Ukuba ugqiba ukulibala malunga ngokubala kilojoules, badle ukudla okunamafutha carbohydrate ngomlinganiselo protini. Umzekelo, sushi, keyiki okanye omelettes ungumcu kunye meatballs.

Yilwa ne nokudumba

Abantu abaninzi zithwaxwa kudumba: ukumelana nazo, umntu kufuneka ayeke gluten, yaye umntu - kwimveliso yobisi.

Baleka kwi track

Enye yeendlela eziphambili zokuba umbodamo - ekumgangatho ophezulu umthambo kwi treadmill. Qala uhambo olucothayo ngcembe ukwandisa isantya nithobele.

Yitya intlanzi

Iproteni efunekayo kuphuhliso kwezihlunu. Owona mthombo ngakwicala leeprothini iintlanzi, ezifana salmon.

Musani ukudla kudla ngumntu

Ulahle sweeteners iisoyi kunye ethutyana iswekile. Bona ziyingozi kakhulu kwindlela yakho yokwetyisa.

Relax

Nokuba uthe wadla umthambo ekunene kwaye, xi esinganyangekiyo ukuthintela ukuba ukuncipha.

Ulahle iimveliso fat-free

Kuphephe ephantsi-fat neemveliso zobisi. Inqatha kwi ukutya kuluncedo kuba iqulethe i-anti-ukudumba okunamafutha acid.

Yitya amaqanda

Iqanda - mthombo choline, into enceda aqhumisele ngenqatha nokugcina imilo elungileyo.

Isidlo ku kwemini

snacking Ukusoloko kunokukhokelela umzimba. Kodwa isidlo sasemini iluncedo ukuba nidle iziqhamo kunye nemifuno isityebi nefayibha.

Musa ukubonis uqeqesho

Ukuba umthambo, kodwa musa ukubona iziphumo, mhlawumbi isizathu kwisidlo sakho. Tshintsha ekudleni kwakho.

Ukuba ehlelwe

Soloko lungiselela isidlo elungeleleneyo ekhaya ucwangcise nokutya kwangaphambili.

Yitya imifuno ebomvu

I-iziqhamo ebomvu kunye nemifuno ngaphezu flavonoids, ezinceda ukunciphisa abekwe ngamanqatha.

Yidla iziqholo

Xa eninzi capsaicin ipepile ashushu, into enceda aqhumisele ngamanqatha kwemfuneko.

ukudla toboy afafaze

Xa Nesinamon iqulethe antioxidants ezinamandla, eyaziwa ngokuba polyphenols, zinceda ukwehlisa fat esiswini.

Yidla cherry

Cherry uya kuqinisa nje impilo wentliziyo, kodwa inceda ukwehlisa ubunzima ngenxa Antioxidants.

Musa ukusela utywala

ibhiya Cold nokubalisa eendaba azihambelani, ngoko uyeke utshwala.

Zama apple cider iviniga

Apple cider iviniga inceda ukugcina amaqondo eswekile yegazi izinzile. Emva koko ukuvelisa insulin encinane, nto leyo ithetha ukuba amanqatha ngaphantsi igcinwe.

Sebenzisa imithi fresh

Ukusetyenziswa womfuno kunye nobulawu kunokunceda ukunciphisa ukusetyenziswa ityuwa, ebangela ukudumba.

Yitya le window

Ngokutsho izifundo, abantu behleli amathunzi, ngokufuthi bathenga dessert.