Vuto # 1 Loss-Weight Loss Anthu Amapanga Mu Januware

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Pofika nthawi ya Januware ndi tchuthi (werengani: makeke pamakona aliwonse, ma eggnog a chakudya chamadzulo, ndi masewera olimbitsa thupi ophonya) ali kumbuyo kwathu, kuchepa thupi kumakhala kopambana.

Palibe zodabwitsa pamenepo: Kafukufuku apeza kuti chaka ndi chaka, "kuonda" kumapereka mndandanda wazamaganizidwe za Chaka Chatsopano. Ndipo pomwe intaneti ili yodzaza ndi nkhani zonena za njira zopititsira patsogolo kunenepa mu Januware, tinali ndi chidwi chofuna: Chofunika kwambiri ndi chiani kulakwitsa ife tonse timapanga zikafika posiya mapaundi mchaka chatsopano?

Chifukwa chake tidalemba katswiri wazakuchepetsa Charlie Seltzer, MD-ndiye dokotala yekhayo mdziko muno yemwe ali ndi mbiri yovomerezeka ya mankhwala onenepa kwambiri ndipo wotsimikiziridwa ndi American College of Sports Medicine ngati katswiri wazolimbitsa thupi.

Yankho lake: "Kuyesera kusiya zizolowezi zofunikira pamoyo wonse nthawi imodzi chifukwa koloko idatembenuka." [Wolakwa.]

M'malo mwake, ndibwino kulingalira za kuchepa thupi potengera mwayi komanso mwayi wopambana, akutero. "Mukauza munthu yemwe amamwa masoda asanu ndi awiri patsiku kuti amwe zisanu ndi chimodzi, zitha kukhala zovuta, koma atha kutero." Seltzer akuwonjezera kuti: “Ukawauza kuti asamwe konse koloko, amalephera 100 peresenti ya nthaŵiyo. (P.S. Nayi zakudya zopatsa thanzi komanso zothandiza kwambiri zomwe mungatsatire chaka chino.)

Tonse tauzidwa kuti tipewe kuchita zinthu monyanyira: Sindidya shuga; Ndikusiya batala achi French moyo wonse; Ndikudula ma carbs kwathunthu. Koma tonse takhalanso ndi mlandu wogonjera ku malingaliro nthawi ndi nthawi. Ndi mawu ngati awa omwe amachititsa Seltzer kukhala otanganidwa.

Chifukwa chake tisanafike patali mu 2017, bwererani. Ndipo kumbukirani zolemba ziwiri izi:

Kuleza mtima n’kofunika kwambiri. "Pofotokoza zomwe zimagwira ntchito pakuchepetsa thupi, muyenera kuyang'ana pazaka, osati masiku," akutero Seltzer. "Theka la kilogalamu yowonda pa sabata pazaka ziwiri ndi mapaundi 50 - ndipo ndi njira yochepetsera thupi mwachangu kuposa munthu yemwe akutaya nthawi yayifupi koma akubwezeretsanso." (Chotsatira, onani njira zisanu ndi chimodzi izi zoletsa kunenepa ndikukhalabe olemera "osangalala".)

Gwiritsani ntchito zizolowezi zanu ku mwayi m’malo molimbana nawo. "Kwa anthu omwe amakonda kudya usiku, chinthu choyipitsitsa chomwe angachite ndikunena kuti," Sindidya usiku, "akutero. M'malo mwake, yang'anani zizolowezi zanu ndikukonzekera zomwe zikugwirizana ndi moyo wanu. Kupatula apo, ngati muli otanganidwa tsiku lonse ndi nthawi yochepa yoti mudye chakudya chomwe mwakonzekera ndipo simutero kudya kwambiri usiku, ndibwino kudya usiku, akuti. "Kuthandizira nkhumba pazizolowezi zomwe zilipo - ngakhale sizikhala bwino - ndizabwino kuposa kuyesa kukonzanso chilichonse."

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