Shawarwarin Rage Nauyi da Nasihu

Wadatacce

• Haɓaka ƙoƙarinku na asarar nauyi tare da waɗannan nasihun rage nauyi da nasihun dacewa.
• Tukwici Na Abinci Uku
• Tukwici na Ƙwarewa Biyu
• Anan ne yadda ake canza ayyukan motsa jiki na cardio da ayyukan horo na ƙarfi don sakamako mai kyau.
• Bugu da ƙari, a nan shine ƙarshen nasihun asarar nauyi mai inganci sosai.
• Bita don

Haɓaka ƙoƙarinku na asarar nauyi tare da waɗannan nasihun rage nauyi da nasihun dacewa.

Kuna jin shawarwarin asarar nauyi iri ɗaya akai -akai: "Ku ci sosai kuma ku motsa jiki." Shin ba abin da ya fi wannan? Lallai akwai! Muna bayyana ingantattun shawarwarin abinci da shawarwarin motsa jiki don rage nauyi, kiyaye shi kuma ku kasance cikin koshin lafiya da himma.

Tukwici Na Abinci Uku

1. Ku ci abinci guda tara na 'ya'yan itatuwa da kayan marmari a kullum. Cushe da bitamin A, C da E, phytochemicals, ma'adanai, carbs da fiber, samar da lafiya, cika, kuma ta halitta low a cikin adadin kuzari da mai. Ji daɗinsa a abinci, abubuwan ciye-ciye da kafin/bayan motsa jiki don ci gaba da cikawa, jin kuzari da rasa nauyi, in ji masanin abinci na Seattle Susan Kleiner, R.D., Ph.D.
2. A sha aƙalla gilashin ruwa takwas 8 a kullum don kasancewa cikin ruwa, kula da kuzari da rage kiba -- ƙarin idan ayyukan motsa jiki na yau da kullun suna faruwa a waje ko mai ƙarfi, in ji Kleiner. "Don gina tsoka da haɓaka metabolism, kuna buƙatar ƙona kitse. Kuma ba za ku iya gina tsoka da ƙona mai ba idan ba ku da ruwa sosai," in ji ta. "Shan ruwa mai yawa zai taimaka maka ka ji koshi kuma zai sa ka sami kuzari don motsa jiki."
3. Yi amfani da dabarun dafa abinci lowfat. A guji soya da saute tare da man shanu kuma a yi amfani da slimmer dabaru kamar tururi, yin burodi, gasa (barbecue ya dace da wannan), ko kuma soya.

Tukwici na Ƙwarewa Biyu

1. Yi akalla minti 20 na cardio sau hudu a mako. Wani ɗan gajeren lokaci na babban aiki mai ƙarfi a cikin ayyukan motsa jiki na cardio zai ɗaga bugun zuciya na sa'o'i biyu zuwa huɗu, in ji Kevin Lewis, ƙwararren mai horar da kai kuma mamallakin State of Art Fitness a Woodland Hills, Calif. Kyakkyawan motsa jiki na cardio. , kamar sa'a guda na matsakaicin tafiya ko hawan keke yana ƙone kusan adadin kuzari 300 da adadin kuzari 380 bi da bi. Ko gwada sabon wasa (in-line skating, hawan igiyar ruwa) don wargajewa da aiki tsokoki da ba ku saba niyya ba.
2. "Weight" ya fita. Ayyukan horon ƙarfin jiki na tsawon minti 30 kacal a mako guda zai ƙarfafa da kuma gina tsokoki da kuke aiki da kuma ƙara yawan kuzarin ku, in ji Lewis. "Manufar [don ayyukan horar da ƙarfi] shine gina ƙwayar tsoka, wanda zai haifar da ƙona kalori mafi girma," in ji shi.

Gano ƙarin ayyukan motsa jiki da shawarwarin abinci waɗanda suke aiki da gaske.

[header = Ƙarin manyan nasihu na asarar nauyi da shawarwari don ayyukan motsa jiki na cardio daga Siffar.]

Anan ne yadda ake canza ayyukan motsa jiki na cardio da ayyukan horo na ƙarfi don sakamako mai kyau.

1. Karya shi. Kawai sami lokaci don rabin aikinku na tsawon sa'a ɗaya? Tafi ko ta yaya, ko yin ayyukan motsa jiki na minti 30 na motsa jiki na motsa jiki ko ayyukan horon ƙarfi a lokuta daban-daban na yini, in ji Lewis.
2. Horo don tseren marathon, ƙaramin triathlon, ko kasada na jakunkuna don ɗaukar hankali daga asarar nauyi kuma sanya shi akan samun ƙarfi, sauri da/ko jimiri. Za ku rasa nauyi ta halitta idan kun daidaita adadin kuzarin ku kuma ku dage kan horon ku.
3. Kashe rashin motsa jiki ta hanyar canza yanayin motsa jiki na motsa jiki, gwada sabbin injina da azuzuwan (yoga, Spinning, Pilates, kickboxing) ko fita waje don yin tafiye-tafiye, keke, da sauransu.
4. Saurari jikin ku. Idan wani abu bai ji da kyau ba - kun fuskanci ciwon tsoka, haɓaka ciwon ƙirji, zama gajiya mai yawa ko iska, jin ƙishirwa, haske ko dizziness - tsayawa kuma, duba shi. Idan hutawa ba ze rage damuwar ku ba, yi magana da likitan ku. Ta wannan hanyar zaku iya samun matsalolin kiwon lafiya da wuri maimakon haɗarin haɗari kuma ku rasa duk ƙarfin ku, in ji Lewis.

Bugu da ƙari, a nan shine ƙarshen nasihun asarar nauyi mai inganci sosai.

1. Kafa manufa. Yi la'akari da dalilin da ya sa kuke son zubar da fam (kuma ko kuna buƙatar ma) kuma ku tabbatar da cewa manufa ce mai lafiya da gaske, in ji Kleiner. Da ikon iya cewa "Na rasa nauyi!" na iya zama kamar lada kamar dacewa da wando na slimmer.

Bita don