Momwe Mungakwaniritsire Zolinga Zanu Zochepetsa Kunenepa Osadzilemba

Zamkati

• Ngati ndinu kapolo wa sikelo ...
• Ngati muwerenga kalori iliyonse ...
• Ngati mumaganizira kuchuluka kwa ma calories opsereza panthawi yolimbitsa thupi ...
• Ngati ubongo wanu ndi wokazinga kuchokera pazotsatira zonse ...
• Ndipo ngati mwazolowera kuchita bwino tsiku lanu ...
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Mukudziwa izi, muli ndi zida zonse zofunika kuti muchepetse zolimbitsa thupi: chida chowerengera masitepe anu, kugwiritsa ntchito pulogalamu yodula iliyonse .1 mailo, ndi ziwerengero zama calorie zomwe zimawerengera zomwe mumadya tsiku lililonse. Mungaganize kuti kutsatira mosamalitsa zoyesayesa zanu zochepetsa thupi ndiko chinsinsi cha kupambana. Koma kudera nkhawa manambalawa kumatsitsimutsa kapepala kanu mukamayenda kanthawi kochepa, kutsatira kalori iliyonse yomwe imalowa mkamwa mwanu, kapena kuponda sikelo kangapo patsiku-kumatha kuwononga. "Anthu ambiri amakhumudwa ndi izi," akutero Pat Barone, mphunzitsi wochepetsa thupi komanso woyambitsa Catalyst Coaching. "Ndikutanthauza kuti timafunikiradi giredi A, B, kapena C m'miyoyo yathu? Ayi ndithu."

Kugwiritsa ntchito manambalawa kuti akutsogolereni pakusankha bwino ndi chinthu chimodzi, koma kutsatira kumakhala kosavomerezeka mukapatsa manambalawo kufunika kwambiri. "Zimakhala ngati zikuwonetsa kuti ndiwe nambala imeneyo kapena kuti kufunikira kwako kulumikizidwa ndi nambalayo, ndipo palibe zomwe zili zoona," akutero Barone. Kupatula apo, kuwona zisankho zanu zatsiku ndi tsiku ngati zabwino kapena zoyipa sizimawerengera mbali zonse za imvi zomwe zimabwera ndikukhala ndi moyo wabwino (mwachitsanzo, kudya cookie ya tchuthi sikutanthauza kuti ndinu wolephera).

Kudzimva kuti ndiwe wolakwa kapena wamanyazi ukapanda kusankha A + kungasokoneze thanzi lako, atero a Gail Saltz, katswiri wazamisala komanso wolemba Mphamvu Yosiyana. Kuphatikiza apo, mwina mosazindikira mungasokoneze zolinga zanu zabwino mukakhala opanikizika kapena kuda nkhawa zakuperewera. "Tsoka ilo, kupopera kupanikizika kumakweza cortisol, zomwe zimapangitsa kuti zikhale zovuta kwambiri kuchepetsa thupi," akutero Saltz. Mukakhala ndi nkhawa, thupi lanu limalowa m'njira yomenyera kapena kuwuluka ndikuyesa kugwiritsitsa ma calorie aliwonse ndi maselo amafuta omwe angathe kuti apulumuke. Zomwe zikutanthauza kuti mapaundi osafunikirawo sakupita kulikonse.

Musanasiye kuwerengera ndi kuyeza zonse, dziwani kuti anthu ena amatha kupanga chinthu chowerengera kalori. popanda kuwalola kuti atenge miyoyo yawo. Ndizokhudza kudzidziwa nokha ndikusintha dongosolo lochepetsa thupi ngati likukuvutitsani. "Pali anthu omwe amangoyang'ana ndikukhala otanganidwa kwambiri ndi kayendetsedwe kazinthu, ndipo ngati ndiwe ndiye kuti zingakhale bwino kuti musatengere njira yeniyeni," monga momwe mukuonera kuluma kulikonse kapena sitepe iliyonse yomwe mutenga, akutero Saltz.

Mfundo sikuti tileke kuwunika momwe mukuyendera, koma kusintha momwe mungayang'anire kupita kwanu patsogolo. Nambala zonse ndizongoyambira chabe, akutero Barone. Chifukwa chake ngati mwakhala mukuzindikira za trackers m'mbuyomu, mukudziwa kale momwe muyenera kukhalira kuti mufikire masitepe 10,000 patsiku kapena momwe ma calories 1,500 amawonekera. Gwiritsani ntchito chidziwitsochi ngati chiwongolero chazomwe muyenera kuchita kuti mukwaniritse zolinga zanu, kenako tsatirani zizolowezi zina zinayi zathanzi "zambiri" m'malo mwake.

Ngati ndinu kapolo wa sikelo ...

Yesani kulemera pang'ono, kulikonse pakati pa kamodzi pa sabata mpaka kamodzi pa miyezi itatu iliyonse kutengera zomwe zimakulepheretsani kudutsa. Mwanjira imeneyi, mudzapewa kutengeka ndi kusintha kwachiphamaso, akutero Barone. Kulemera kwanu kumatha kusinthasintha tsiku ndi tsiku kutengera zinthu monga chakudya chanu chomaliza, komwe muli msambo, komanso nthawi yomwe mudamaliza kuchita masewera olimbitsa thupi. Kuchulukitsa nthawi pakati pa zolemera kumakupatsani chithunzi chowonekera cha kupita patsogolo kwanu. "Anthu amachita mantha kuti amafunika nambalayi kuti adzinena zowona," akutero a Saltz. M'malo mwake, samalani momwe mukumvera m'malo motengera malingaliro anu pa nambala pamlingo.

Ngati muwerenga kalori iliyonse ...

Ganizirani kukula kwa gawo m'malo mwake. Mwachitsanzo, yesetsani kudya gawo la protein yolingana ndi chikhatho chanu pachakudya chilichonse m'malo mongodziwa ngati nkhuku ikugwirizana ndi gawo lamasiku anu. Mutha kuchita zomwezo osafunikira kutsatira ndendende, akutero a Saltz. (Dziwani njira zina izi kuti muchepetse thupi osayesa.)

Ngati mumaganizira kuchuluka kwa ma calories opsereza panthawi yolimbitsa thupi ...

Chepetsani njira yanu ndikungoyesa kuchita china chake tsiku lililonse. Izi sizikutanthauza kuti iyenera kukhala kalasi yovuta ya mphindi 90. Kungakhale kosavuta monga kungoyenda mphindi 30 patsiku. Khalani ndi cholinga chongosuntha, ndipo mutha kulimbikitsidwa kuti mupitirizebe.

Ngati ubongo wanu ndi wokazinga kuchokera pazotsatira zonse ...

Ganizirani za zizolowezi zabwino. "Iwalani manambala-kwa ine, kusintha zizolowezi ndizothandiza kwambiri pamapeto pake," akutero Barone. Ngati mumadya zokhwasula-khwasula masana aliwonse, sinthanani ndi zakudya zina zopatsa thanzi. Kapena ngati Lamlungu nthawi zambiri amadya brunching, finyani masewera olimbitsa thupi kapena njinga kupita kumalo odyera. "Sinthani zina mwazizolowezi zomwe zikuwonongadi ndipo mupeza zambiri," akutero. Mukakhala chizolowezi, sipangakhalenso kuyerekezera komwe kumakhudzidwa. (Ma tracker aukadaulo ali ndi zabwino zawo. Nazi njira zisanu zabwino zogwiritsa ntchito kulimbitsa thupi kwanu komwe mwina simunamvepo.)

Ndipo ngati mwazolowera kuchita bwino tsiku lanu ...

M'malo mogawa zakudya zanu komanso masewera olimbitsa thupi, pendani nokha musanagone, akutero Barone. Osagwiritsa ntchito nthawiyo kuweruza zonse za tsikulo koma monga kuwunika momwe mukumvera. "Mwadya kwambiri lero? Mukumva kulemera?" akutero."Ndiye, sintha mawa." Dzipumitseni nthawi, ndipo tikubetani kuti mudzagona mosavuta. (Kupatula apo, kugona ndiye chinthu chofunikira kwambiri pakuchepetsa thupi.)

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