Nasihun Rage Nauyi Holiday

Wadatacce

• Wadannan shawarwarin abincin biki za su ba ku damar cin abin da kuke so - kuma har yanzu rasa nauyi.
• Kada ku ci abinci kafin abincin dare? Waɗannan su ne tsoffin ƙa'idodi. Bincika sabbin shawarwarin abincin biki dole-sani.
• Holiday weight loss tip # 1. Kashe abincin dare
• Nemo ƙarin shawarwarin asarar nauyi wanda ke ba ku damar jin daɗin hutunku - kuma har yanzu kuna rasa nauyi.
• Anan akwai ƙarin shawarwarin abincin biki don taimaka muku hana ku da yawa yayin da kuke dafa bukin Kirsimeti.
• Shawar rage nauyi na hutu # 2. Tauna Yayin da kuke sara
• Bincika ƙarin shawarwari guda biyu na asarar nauyi don taimaka muku rasa nauyi yayin lokacin hutu.
• Shape.com yana ba da ƙarin shawarwarin abinci na biki waɗanda ke ba ku damar jin daɗin lokacin ba tare da tattarawa akan fam ba.
• Shawar rage nauyi na hutu # 3. Kasance Mai Cin Abinci
• Shawar rage nauyi na hutu # 4. Daauki Cizon Dainty
• Kuna buƙatar ƙarin shawarwarin asarar nauyi na biki? Ga su nan!
• Ci gaba da karatu don ƙarin nasihun cin abinci na hutu ya haɗa da hanyoyi don daidaita ayyukan motsa jiki yayin kakar zaki da abubuwan jin daɗi.
• Shawar rage nauyi na hutu # 5. Yi Tunani Kafin Ku Ci
• Taimakon asarar nauyi na hutu # 6. Kasance akan Motsawa
• Babu lokaci don zuwa wurin motsa jiki don ayyukan motsa jiki na yau da kullun?
• Nemo ƙarin shawarwarin rasa nauyi don taimaka muku rage nauyi yayin lokacin hutu.
• Me ya sa kuke ƙara cin abinci? Me za ku iya yi don hana hakan faruwa? Duba waɗannan nasihohin cin abinci na hutu don samun amsoshin ku.
• Tushen asarar nauyi na hutu # 7. Fara Skinny Sipping
• Taimakon asarar nauyi na hutu # 8. Ka mai da hankali
• Ci gaba da karantawa don ƙarin saiti ɗaya na shawarwarin asarar nauyi waɗanda ke aiki da gaske.
• Barci hanyar ku don asarar nauyi? Karanta ƙarshen shawarwarin abincin biki don neman ƙarin bayani.
• Shawar rage nauyi na hutu # 9. Kwace Wasu ZZZ
• Nemo ƙarin shawarwarin asarar nauyi na biki a Shape.com.
• Bita don

Wadannan shawarwarin abincin biki za su ba ku damar cin abin da kuke so - kuma har yanzu rasa nauyi.

Ya kamata bukukuwan su kasance mafi kyawun lokacin shekara, amma ga yawancin mata masu nauyin nauyi, ba komai bane illa farin ciki. Wannan saboda suna ciyar da makonni biyar tsakanin Thanksgiving da Sabuwar Shekara suna kewaya filin ma'adinai na abinci, kawar da abinci mai ban sha'awa duk da haka, kamar kukis na sukari, pecan kek, da dankali mai dankali.

"Amma hana kanku kawai zai bar ku ku ji takaici," in ji Sharon Richter, R.D., masanin abinci a birnin New York. "Daga ƙarshe za ku yarda, kuma wannan ɗanɗano na shaƙewa zai kai ga taimako na biyu ko na uku."

A zahiri, binciken da aka yi kwanan nan a cikin mujallar Appetite ya gano cewa matan da ke bin tsauraran matakan abinci sun fi fuskantar jaraba-da ƙima-fiye da waɗanda suka shagaltu a wani lokaci. Don haka a wannan shekara, muna ba da shawarar wani sabon salo na tunani wanda zai amfanar da ƙugu da ƙoshin lafiya: Ku ci abincin da kuke so.

Dabarar, ba shakka, ita ce shiga tsakani. Bi waɗannan ƙa'idodi masu sauƙi don haɓaka ƙarfin ƙarfin ku da rage yunwar ku kuma za ku iya shakatawa kuma ku more kanku da gaske a waɗancan shuwagabannin yanayi-da haɓaka halayen da za ku iya amfani da su tsawon shekara. Bugu da ƙari don kawar da ƙimar nauyi na hunturu, kawai kuna iya samun tsalle-tsalle akan ƙudurin ku na 2010.

Ci gaba da karantawa don ƙarin shawarwarin abincin biki waɗanda suke aiki da gaske.

[header = Tukwici na abinci na hutu: tsallake abincin rana yana ɗaya daga cikin nasihun asarar nauyi don gujewa.]

Kada ku ci abinci kafin abincin dare? Waɗannan su ne tsoffin ƙa'idodi. Bincika sabbin shawarwarin abincin biki dole-sani.

Holiday weight loss tip # 1. Kashe abincin dare

Tsallake abincin rana da abin ciye-ciye na rana don adana adadin kuzari don daren liyafa na iya zama kamar motsi mai wayo, amma kusan koyaushe yana komawa baya.

Debbie Bermudez, R.D., babban masanin abinci na asibiti a Cibiyar Kiwon Lafiya ta Ochsner da ke New Orleans, ta ce "Lokacin da kuka nuna wa jam'iyya mai raɗaɗi, za ku iya yin zaɓi mara kyau kuma ku ƙetare abincinku." Don cika-kuma har yanzu barin dakin cin abincin dare-Bermudez ya ba da shawarar cin abincin rana mai haske cike da furotin da fiber, kamar rabin gurasar turkey tare da kopin miya na tushen broth ko salatin kore tare da wake ko tofu.

Bayan haka, kusan awa ɗaya kafin taron, kawar da yunwar ku tare da abun ciye-ciye na kalori 100 zuwa 150, kamar cuku mai ƙyalli da 'yan crackers, rabin mashaya makamashi (kamar Larabar ko Kind Fruit and Nut), ko ma ofaya daga cikin waɗannan ƙananan kukis-raisins ɗin daga teburin magani na ofis.

Wani zaɓi: Sanya Granny Smith a cikin jakar ku don ƙuntatawa akan hanyar ku zuwa can. A wani sabon bincike daga jihar Penn, matan da suka ci tuffa kafin cin abincin taliya sun cinye kashi 15 cikin 100 kasa da 187 karancin adadin kuzari fiye da wadanda suka sha ruwa. "Saboda manyan apples suna wucewa ta sannu a hankali ta hanyar tsarin narkar da abinci, kuna ci gaba da gamsuwa da nisa," in ji marubucin binciken jagora Julie Obbagy, Ph.D., R.D.

Nemo ƙarin shawarwarin asarar nauyi wanda ke ba ku damar jin daɗin hutunku - kuma har yanzu kuna rasa nauyi.

[header = Holiday weight loss tips: yadda tauna yayin da kuke sara yana taimaka muku rasa nauyi.]

Anan akwai ƙarin shawarwarin abincin biki don taimaka muku hana ku da yawa yayin da kuke dafa bukin Kirsimeti.

Shawar rage nauyi na hutu # 2. Tauna Yayin da kuke sara

Taimakawa shirya abincin dare na Kirsimeti ko bulala kayan zaki don potluck na iya zama girke-girke don samun nauyi. "Waɗannan ƴan cizo da ɗanɗanon da kuke ɗauka yayin dafa abinci na iya ƙara ɗaruruwan adadin kuzari," in ji Amy Jamieson-Petonic, R.D., darektan horar da lafiya a asibitin Cleveland kuma mai magana da yawun Ƙungiyar Abinci ta Amurka. Wani yanki na cuku cheddar, alal misali, yana samar da adadin kuzari 100, yayin da dintsin cakulan cakulan yana ɗaukar wasu adadin kuzari 70.

Don guje wa ɓacin rai, buɗa ɗan ɗanko don shagaltar da bakinka lokacin da kuke cikin kicin don ku iya adana waɗannan adadin kuzari don abubuwan da za ku ji daɗin gaske. Masu bincike a Jami’ar Jihar Louisiana sun gano cewa mutanen da ke tauna cingam a duk rana ba sa iya cin abinci da hankali fiye da waɗanda ba su ci ba.

Lokacin ɗaukar fakiti, isa ga mashin ko ruhun nana maimakon ɗanɗano mai daɗi ko ɗanɗano. "Kamshin mint na iya motsa sashin kwakwalwar da ke yin rajistar cikawa, yana taimaka maka rage cin abinci," in ji Bryan Raudenbush, Ph.D., masanin farfesa a fannin ilimin halin dan Adam a Jami'ar Wheeling Jesuit. A wani bincike na baya-bayan nan, ya gano cewa mutanen da suka yayyafa man naman nama kafin abinci sun cinye kusan adadin kuzari 250 a rana. Daga danko? Rabauki alewa daga itacen ko kunna kyandir mai ƙanshi.

Bincika ƙarin shawarwari guda biyu na asarar nauyi don taimaka muku rasa nauyi yayin lokacin hutu.

[kanun labarai = Nasihun cin abinci na hutu: zama mai daɗi da daɗi don cimma asarar nauyi.]

Shape.com yana ba da ƙarin shawarwarin abinci na biki waɗanda ke ba ku damar jin daɗin lokacin ba tare da tattarawa akan fam ba.

Shawar rage nauyi na hutu # 3. Kasance Mai Cin Abinci

Tare da wasu shirye-shiryen gaba, ko da mafi ƙarancin abincin abinci na iya zama abincin da ake yi. Mataki na farko: duba zabin ku. A cewar wani bincike na baya-bayan nan daga Jami’ar Pennsylvania, mutane sukan yi watsi da yawan amfani da su idan aka ba su abinci iri-iri. Kafin ciki har zuwa teburin, bincika duk shimfidar wuri don ku san ainihin abin da za ku zaɓa daga. Sai ki koma, maimakon ki dandana komai, ki taimaki kanki akan abubuwa uku ko hudu da suka kama ido.

Bermudez ya ce "Mafi kyawun dabara ita ce zaɓar kayan abinci na musamman waɗanda kuke so kuma za ku iya samun su kawai lokacin hutu, kamar naman alade mai ruwan zuma ko macaroni da cuku, da jin daɗin kowane cizo," in ji Bermudez. Kuma saboda yana ɗaukar aƙalla mintuna 20 don jin daɗin ci gaba, canza tunaninku tare da 'yar'uwarku ko kuma ku sha gilashin ruwa a hankali kafin komawa teburin don taimako na biyu ko kayan zaki.

Shawar rage nauyi na hutu # 4. Daauki Cizon Dainty

Kun fi sani fiye da sheki a cikin abincinku, amma ko da matsakaicin baki yana iya zama faɗuwar abincinku. A cewar wani sabon binciken da aka yi a cikin Mujallar American Journal of Clinical Nutrition, mutanen da suka sha cizo kimanin girman cokali guda sun fi cin abinci kashi 25 cikin 100 fiye da wadanda suka sha girman cokali. Richter ya ce, "Ƙananan bakin-kowane irin abinci-rage jinkirin cin abinci kuma ƙara tsawon lokacin da kuke ciyar da ɗanɗano abincin," in ji Richter, "don haka kuna jin gamsuwa da ƙarancin."

A guji shan cikakken cokali mai yatsu ko cokali; abincin ku ya kamata ya rufe ƙasa da rabin kayan aikin. (A gida, ku ci abincinku tare da cokali na salatin ko teaspoon.)

Anan akwai ƙarin nasihohin cin abincin hutu: Hakanan, isa ga ƙaramin farantin da za ku iya samu: Bincike ya nuna mutane suna goge kusan duk abin da aka ba su, don haka za ku ci kusan kashi 20 cikin ɗari idan kun yi amfani da farantin salatin maimakon girman abincin dare ɗaya ko kofi maimakon kwano. A zahiri, binciken da aka yi kwanan nan daga Jami'ar Cornell ya gano cewa mutanen da ke da babban kwano na ice cream tare da babban cokali sun ɗauki kusan kashi 53 cikin ɗari-ko kusan 74 ƙarin adadin kuzari-fiye da waɗanda aka ba ƙaramin faranti da cokali.

Kuna buƙatar ƙarin shawarwarin asarar nauyi na biki? Ga su nan!

[header = Tukwici na abinci na hutu: daidaita ayyukan motsa jiki a lokacin kakar kayan zaki.]

Ci gaba da karatu don ƙarin nasihun cin abinci na hutu ya haɗa da hanyoyi don daidaita ayyukan motsa jiki yayin kakar zaki da abubuwan jin daɗi.

Shawar rage nauyi na hutu # 5. Yi Tunani Kafin Ku Ci

Domin kawai abokiyar aikin ku ta shigo da shahararren ɗanɗanonta na cakulan ba ya nufin kuna buƙatar ci har sai kun ji rashin lafiya. Richter ta ce "Mata da yawa suna tunanin dole ne su dace da duk abincin da suka fi so yanzu saboda hutu yana zuwa sau ɗaya kawai a shekara."

Kafin ku kai ga jinya, ku tsaya don tambayar kanku yadda kuke jin yunwa-kuma ko da gaske kuna so. "Har ila yau, tunatar da kanku cewa za a sami sauran damammaki da yawa don shagaltar da duk lokacin kakar," in ji ta. Idan kun riga kun cika amma ba za ku iya jurewa ku ƙetare waɗancan kyawawan abubuwan ba, yi la’akari da ɗan ɗanɗanon ɗanɗano ko adana su don wata rana. (Kuna iya tsawaita lokacin ta hanyar ajiye abin da ake kula da shi a cikin injin daskarewa na wasu watanni.)

Taimakon asarar nauyi na hutu # 6. Kasance akan Motsawa

Halartar wasannin motsa jiki na raguwa a cikin Nuwamba da Disamba, in ji Hukumar Lafiya ta Duniya, Racquet, da Associationungiyar Wasanni. Amma yin aiki da gumi yana da mahimmanci musamman a cikin waɗannan watanni. Bermudez ya ce, "Ba wai kawai motsa jiki yana ƙona adadin kuzari ba, yana kuma haɓaka yanayi da rage damuwa." Kuma wannan abu ne mai kyau musamman, tun da wani bincike na baya-bayan nan daga kungiyar masu ilimin halin dan Adam ta Amurka ya nuna cewa kashi 41 cikin 100 na mata sun ce sun koma abinci ne domin su kwantar da jijiyoyi da suka taso a lokacin hutu. Gwada bugun mashin a maimakon haka: Wani bincike daga Jami'ar Loughborough na Burtaniya ya gano cewa mutanen da suka yi gudu na awa ɗaya sun sami nutsuwa mafi girma a cikin yunwar su fiye da waɗanda suka ɗaga nauyi na mintuna 90. Masu bincike sun ce motsa jiki na motsa jiki yana haɓaka samar da peptide YY, furotin da aka nuna don hana ci.

Babu lokaci don zuwa wurin motsa jiki don ayyukan motsa jiki na yau da kullun?

Yi ɗan motsa jiki ta hanyar yin tafiya mai sauri a kusa da unguwa kafin aiki, yin tsalle a cikin DVD na rawa, ko yin ɗaya daga cikin motsa jiki na motsa jiki na minti 15 da aka nuna a cikin "Beat Winter Weight Gain," shafi na 114.

Duk da haka, ko da kun dace da motsa jiki mai kyau, kar ku yi amfani da hakan azaman izinin wucewa don ɗaukar kaya akan snickerdoodles. Richter ya ce "Zaman motsa jiki ɗaya ba zai soke ɗaruruwan ƙarin adadin kuzari da kuke cinyewa ba." Idan kun san za a jarabce ku, ta ba da shawarar ɗaukar ƙarin mintuna 10 ko 15 zuwa abubuwan da kuka saba.

Nemo ƙarin shawarwarin rasa nauyi don taimaka muku rage nauyi yayin lokacin hutu.

[header = Nasihu na asarar nauyi na biki: gano yadda fatalwar fata ke taimaka muku zubar da fam.]

Me ya sa kuke ƙara cin abinci? Me za ku iya yi don hana hakan faruwa? Duba waɗannan nasihohin cin abinci na hutu don samun amsoshin ku.

Tushen asarar nauyi na hutu # 7. Fara Skinny Sipping

Tare da kawai adadin kuzari 123 don gilashin 5-oza, ruwan inabi shine ciniki na calorie idan aka kwatanta da sauran abubuwan sha, kamar gin da tonic (calories 164), rum-spiced cider (calories 275), da eggnog (calories 321). "Bugu da ƙari, ba za ku iya yin amfani da gilashin giya ba kamar yadda za ku iya sha mai gauraye," in ji Jamieson-Petonic. Idan kuna cikin yanayin shaye-shaye, ku ji daɗi- amma ku sha giya guda ɗaya kacal kafin ku canza zuwa abin sha mai ƙarancin kalori, kamar shayi mai sanyi ko ruwa mai kyalli tare da murɗaɗɗen lemo ko lemun tsami.

Komai abin sha da kuka zaba, kada ku zubawa kanku gilashi har sai kun zauna don cin abinci. Jamieson-Petonic ya ce "Barasa yana sassauta abubuwan hana ku kuma yana motsa sha'awar ku." Ta hanyar haɗa wannan pinot tare da abinci, duk da haka, za ku iya rama wa waɗannan ƙarin adadin kuzari a cikin gilashin ku ta hanyar cin abinci kaɗan daga abin da ke kan farantin ku: Bincike daga Jami'ar Jihar Colorado ya gano cewa mutanen da suka sha ruwan inabi tare da abincin yamma kowace dare har shida. makonni ba su sanya wani nauyi ba.

Taimakon asarar nauyi na hutu # 8. Ka mai da hankali

Lokaci na ƙarshe da kuka ga ɗan uwanku ya dawo jami'a, don haka kuna da yawan kamawa don yin. Amma musanya labaru a kan kwano na artichoke tsoma ba zai yi muku wani alheri ba. Masu bincike daga asibitin Hôtel-Dieu na Faransa sun gano cewa matan da ke sauraron labari yayin cin abincin rana sun fi kashi 15 cikin ɗari fiye da waɗanda suke cin abinci cikin natsuwa.

Richter ya ce "Lokacin da kuka shagala, ba ku cika komai da komai ba, don haka kuna yawan cin abinci." "Ba da cikakkiyar kulawa ga tattaunawar ko zauna don mai da hankali kan abincin da ke gabanka-za ku ƙara godiya sosai." Inda kuke zama a wurin abincin dare ma. Gwada kuɓutar da kujerar kusa da kyakkyawan ɗan'uwan ɗan'uwanku: Wani sabon binciken da aka buga a mujallar Appetite ya gano cewa matan da ke cin abinci a gaban namiji suna cin ƙarancin kalori 358 fiye da lokacin da suke cin abinci tare da ƙungiyar mata. Masu bincike a Jami'ar McGill ta Kanada sun ce mata kan danne cin abinci a gaban mutumin da ba jinsi ba. Sun kuma ayan madubi su cin abinci abokan' halaye, don haka kauce wa wurin zama kusa da wannan aboki tare da babbar ci da kuma enviable metabolism.

Ci gaba da karantawa don ƙarin saiti ɗaya na shawarwarin asarar nauyi waɗanda ke aiki da gaske.

[kanun labarai = Nasihun rage nauyi na hutu: rufe ido na iya taimakawa cikin tsarin asarar ku.]

Barci hanyar ku don asarar nauyi? Karanta ƙarshen shawarwarin abincin biki don neman ƙarin bayani.

Shawar rage nauyi na hutu # 9. Kwace Wasu ZZZ

Tsakanin shirya gidanku don baƙi na gari da gama siyayyar hutunku, bacci na iya zama farkon abin da za a yanke daga jerin abubuwan da ba za ku yi ba. Amma yin watsi da ido na iya yin fiye da ƙirƙirar da'irar ido: Binciken da aka buga a mujallar Kimiyya ta Jama'a ya gano cewa mutanen da suka shiga ƙasa da sa'o'i biyar na barci suna da ƙananan matakan leptin, hormone wanda ke sarrafa yadda kuke ji. , fiye da waɗanda suka yi bacci har takwas. Menene ƙari, wanda ya hana barci kuma yana da matakan ghrelin da yawa, wani hormone wanda ke motsa sha'awa. "Lokacin da kuka gaji, kuna jin yunwa da ƙarancin gamsuwa bayan cin abinci, wanda zai iya saita matakin samun nauyi," in ji Richter.

Don tabbatar da cewa kun sami isasshen barci, saita ƙararrawa na awa ɗaya kafin lokacin kwanta barci da kuka saba don tunasarwa don fara jujjuyawa. Idan ba za ku iya daina jita-jita game da abubuwa 1,001 da har yanzu za ku cim ma kafin ƙarshen mako ba, yi lissafin kafin ku shiga kuma ku ajiye shi a kan teburin gadonku. Sanya damuwar ku da ayyukan ku akan takarda zai taimaka muku share tunanin ku-don haka za ku iya fara yin mafarki game da yadda za ku kasance a cikin rigar Sabuwar Shekara!

Nemo ƙarin shawarwarin asarar nauyi na biki a Shape.com.

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