6 Kurakurai-Rashin Kiba Mashahuran Masu Koyarwa Suna Ganin Koda Yaushe

Wadatacce

• 1. Yin awo a kowace rana.
• 2. Rashin cin abinci sosai.
• 3. Yin sauye-sauye da yawa lokaci guda.
• 4. Neman gyaran abinci na ɗan gajeren lokaci.
• 5. Tsoron nauyi.
• 6. Rashin son kai ya isa.
• Bita don

giphy

Rage nauyi: Kuna yin kuskure. Harsh, mun sani. Amma idan kuna bin "dokokin" na al'ada na asarar nauyi - kuyi tunanin yanke duk carbohydrates a lokaci ɗaya-watakila ba da gangan kuna hana kanku cim ma burin ku ba.

Labari mai dadi: Masu horar da shahararrun suna nan don gaya muku cewa amsar nasara gaskiya ce hanya kasa da zafi. Wasu shawarwarin da suke ba da jerin sunayensu da Jikin Fansa abokan ciniki? Ka auna kanka da kanka, ka ci abinci, kuma *kar a* sake cika tsarin cin abinci ko motsa jiki cikin dare.

Gaba, manyan kurakuran da ke hana ku daga nasara mai ɗorewa na asarar nauyi.

1. Yin awo a kowace rana.

"Ku daina auna kanku kowace rana, don Allah!" in ji shahararren mai horarwa kuma malamin Flywheel Lacey Stone. "Nauyin mata yana canzawa kullum tare da abubuwa kamar zagayowar su da damuwa, lokacin da kuka auna kan ku a kowace rana, za ku yi sanyin gwiwa kuma ku samu. Kara ya jaddada, wanda zai haifar da riƙe nauyi-ainihin sabanin dalilin da kuka taka akan sikelin da fari. "

Idan ba kwa son cire sikelin gaba ɗaya (akwai mafi kyawun hanyoyin da ba na sikeli ba don sanin ko kuna rasa nauyi!) Gwada waɗannan ka'idoji guda huɗu waɗanda zasu kiyaye ma'aunin daga lalata girman kan ku.

2. Rashin cin abinci sosai.

Duk da yake kuna da sha'awar rage yawan adadin kuzari don hanzarta bin diddigin nauyin ku, wannan na iya zama ainihin dalilin ku ba rasa nauyi. "Kuskuren asarar nauyi na lamba ɗaya da nake gani shine mata ba sa shayar da kansu," in ji Ashley Borden, wacce ta horar da taurari kamar Christina Aguilera da Mandy Moore.

"Bayan na gama Jikin Fansa Mahalarta suna yin gwajin ƙimar kuzarinsu na hutawa- gwajin numfashi mai sauƙi wanda ke ƙididdige adadin adadin kuzari da kuke ƙonewa a hutawa-ya canza komai! Dukan mahalarta na sun kasance suna cin abinci kuma wannan shine babban dalilin farkon asarar nauyi mai sannu a hankali. "

3. Yin sauye-sauye da yawa lokaci guda.

"Babban kuskure shine ƙoƙarin yin canje-canje da yawa da sauri. Kada ku yi ƙoƙari ku zama ɗanyen ganyayyaki kuma ku horar da tseren marathon bayan kun kasance masu zaman kansu da cin abinci mara kyau a yawancin rayuwar ku," in ji Harley Pasternak, mashahuran kocin kuma marubucin littafin. Abincin Sake Saitin Jiki. "Mabuɗin shine yin wasu ƙananan canje -canje masu sauƙi kuma sannu a hankali ƙara ƙarin, sabbin halaye akan lokaci don kada ku ƙone kuma ku watsar da shirin ku."

Ya sanya tsarin sa cikin wasan kwaikwayon tare da abokin cinikinsa Crysta, wanda ya yi asarar fam 45 ta hanyar sauya salon rayuwarta a hankali. “Maimakon a fara ta a matakai 14,000 a rana, sai na fara ta a 10,000 kuma a hankali na kara kirga ta, haka ma barcinta, ta kan yi barci karfe biyu na safe, sai na sa ta yi barci. Mintina 15 kafin kowane dare har sai ta yi bacci kafin tsakar dare. "

Ci gaba da waɗannan canje -canjen na yau da kullun ya ƙaru da ƙarfin gwiwa, wanda ya ba mu damar sannu a hankali da haɓaka ƙimar matakan ta, ma'aunin bacci, da abincin ta. " (Mai dangantaka: Abubuwa 4 Na Koyi Daga Kokarin Harley Pasternak's Reset Diet)

4. Neman gyaran abinci na ɗan gajeren lokaci.

A cewar Simone De La Rue, mahaliccin Jiki By Simone, babban kuskuren da za ku iya yi shine neman gyare-gyare na gajeren lokaci a cikin nau'i na sabon yanayin abinci. "A wani lokaci, cin abinci ya ƙare, kuma ina kuke zuwa?"

Kamar Pasternak, De La Rue ya yi imanin komai game da yin ƙananan, canje -canje na rage cin abinci a hankali, maimakon yanke kungiyoyin abinci cikin dare. "Don haka, idan kun girma kuna samun toast guda biyu kowace rana tare da karin kumallo, ku sami yanki ɗaya. Idan kuna da sukari tare da kofi, yi ƙoƙarin yanke shi, ko a hankali rage daga cokali ɗaya zuwa rabin cokali, sannan wani rabin mako mai zuwa, da sauransu. "

"Ba kimiyyar roka ba ce. Ƙarama ce kawai, haƙiƙa ce, canje -canjen da ake iya cimmawa," in ji ta. "Ina kallon shi a matsayin kalubale da kaina da kuma gwada ladabina."

5. Tsoron nauyi.

"Na yi imani abu na daya-daya da ke hana mata cim ma burinsu na asarar nauyi shine tsoron aikin juriya da daga nauyi," in ji Luke Milton, mashahuran kocin kuma wanda ya kafa kungiyar horon Mate. "Tsoron 'girmamawa' yana hana mata da yawa daga gina tsoka mai laushi, wanda ke taimakawa wajen motsa jiki da kuma juya jiki zuwa wani calorie incinerator."

Ya yi daidai: Kona kitsen jiki (musamman a yankin ciki) ɗaya ne daga cikin fa'idodin kiwon lafiya da aka tabbatar na ɗaga nauyi. Ban gamsu ba? Dubi waɗannan sauye -sauye 15 waɗanda za su ƙarfafa ku don fara ɗaga nauyi.

6. Rashin son kai ya isa.

“Mata sukan fifita wasu a gaban kansu, don haka ka zama mai son kai, ka ba wa kanka tukuna, kuma ka fahimci cewa lokacin da kake baiwa kan ka tukuna, kana zama uwa, ‘ya, masoyi, mata, budurwa, ma’aikaci...mafi kyau. dan Adam," in ji Nicole Winhoffer, wanda ya kafa hanyar NW.

A cewar Winhoffer, wannan yana nufin sassaƙa lokaci a cikin jadawalin ku don yin aiki, sanin lokacin da za a ce a'a, da "sanin abin da kuke buƙata da yadda ake ɗaukar sa." (Mai Alaƙa: Yadda ake Samun Lokaci don Kula da Kai Lokacin da Ba ku da Kowa)

Bita don