Indlela Lose Weight Fast: 3 Amanyathelo ezilula, Ngokusekelwe kwi Science

Zininzi iindlela ukuba ulahlekelwe bubunzima obuninzi ngokukhawuleza.

Noko ke, inkoliso yabo iza kwenza ulambile enerisekanga.

Ukuba ngaba awunayo okuzimisela intsimbi, ngoko nendlala kuya kubangela ukuba ningayekeleli ezi zicwangciso ngokukhawuleza.

Esi sicwangciso echazwe lapha:

  • Yenza ukuba unciphise umzimba ngokukhawuleza, ngaphandle yindlala.
  • Nciphisa ukutya kwakho kakhulu.
  • Ukuphucula impilo yakho pathways ngexesha elifanayo.

Apha sisicwangciso elula linyathelo-3 ukuya ukunciphisa nkqi weight.

1. Sika Buyela kwi Iswekile kunye istatshi

Eyona ndawo ibalulekileyo kukuba ukunciphisa phezu iswekile kunye istatshi (carbs).

Xa wenze oko, amanqanaba yakho nendlala uye phantsi kwaye ekugqibeleni wokudla ambalwa kakhulu.

Ngoku endaweni yokutshisa carbs ukuba amandla, umzimba wakho uqala lusidla off okunamafutha egciniweyo.

Enye inzuzo ukunciphisa carbs kukuba lihlisa amanqanaba insulin, ebangela izintso zakho ukuba baphalaze isodiyam kwemfuneko kunye amanzi emzimbeni wakho. Oku kunciphisa ubunzima amanzi ezidala kunye engeyomfuneko (2, 3).

Kuqhelekile ukuva ukuphulukana ukuya iikhilogram-10 (ngamanye amaxesha ngaphezulu) kwiveki yokuqala Kulo ndlela, zombini nenqatha umzimba kunye namanzi weight.

Le grafu evela isifundo kuthelekisa elisezantsi-carb kunye izidlo ephantsi-fat amabhinqa utyebile okanye sidudla.

Iqela ephantsi-carb esidla de nenzaliseko, lo gama iqela ephantsi-amanqatha osidingayo-umda, belambile.

Sika carbs kwaye uya kuqalisa ukutya calories ezimbalwa ngokuzenzekelayo ngaphandle yindlala.

Ngamafutshane, ukusika carbs ubeka ilahleko wanamanqatha yalawa.

ISISHWANKATHELO

iswekile Ukususa kunye istatshi (carbs) ukususela kwisidlo yakho yangasese kuya kunciphisa umphefumlo wakho, ehlise amazinga zakho insulin uze wenze ukuba unciphise umzimba ngaphandle yindlala.

2. Yitya ngeeProteni, Fat kunye neMifuno

Ngamnye izidlo zakho kufuneka ibandakanye umthombo protein, ngumthombo otyebileyo kunye nemifuno ephantsi-carb.

Ukwakha izidlo zakho ngale ndlela kuya ngokuzenzekelayo kuzisa ukusebenzisa carb kulo uluhlu olucetyiswayo lwe 20-50 grams ngemini.

Imithombo protein

  • Fish and Seafood: yaseTsalmon, trout, Shrimp, njl
  • Inyama: Inyama yenkomo, inyama yenkukhu, inyama yehagu, imvana, njl
  • Amaqanda: amaqanda azeleyo kunye sac mihle.

Ukubaluleka ngokutya intabalala leeprothini awukwazi zabaxwa.

Oku kuye kwabonakala ukuba sandise yokucolwa ngu calories 80 ukuya kwi-100 ngosuku.

izidlo High-protein Unako nokunciphisa iinkanuko kunye neengcinga ukhathazeka lokutya ngama-60%, ukunciphisa umnqweno snacking kade-ebusuku ngesiqingatha, ndikwenze ube ngokupheleleyo ukuze ngokuzenzekelayo udle calories 441 ezimbalwa ngosuku – nje ngokudibanisa neprothini otya ngayo .

Xa kuziwa kwehle ubunzima, iproteni ngukumkani kwezondlo. Period.

Low-Carb Imifuno

  • Netyhukhamba
  • chard Swiss
  • ibrussels sprouts
  • iitumato
  • Icauliflower
  • Ibrokholi
  • Ispinatshi
  • Kale
  • Ikhaphetshu
  • Ilethasi

Musa ukoyika ukulayisha ipleyiti yakho le mifuno ephantsi-carb. Uyakwazi zidle omkhulu kubo ngaphandle kokuya carbs net ngaphezu 20-50 ngosuku. Ukudla ezisekelwe ubukhulu becala inyama kunye nemifuno iqulethe zonke ifayibha, iivithamini kunye neeminerali kufuneka ukuba ube sempilweni.

fat Imithombo

  • namafutha avocado
  • I-oyile ye-olivu
  • namafutha lwawo
  • ibhotolo

Yitya izidlo 2-3 ngosuku. Ukuba ufumanisa wena ulambile emva kwemini, yongeza isidlo 4.

Musa ukumoyika esidla amanqatha, njengoko ezama ukwenza ephantsi-carb KUNYE esezantsi-amanqatha ngexesha elifanayo iresiphi ukusilela. Uya kukwenza uzive uludwayi wabalahla sicwangciso.

Ukuze ubone indlela ndawonye izidlo zakho, khangela le sicwangciso isidlo esezantsi carb yaye olu luhlu 101 iiresiphi ezisezantsi-carb esempilweni.

ISISHWANKATHELO

Babizele ndawonye esidlweni ngasinye ngaphandle komthombo protein, ngumthombo otyebileyo kunye nemifuno ephantsi-carb. Oku kuza kubeka kuwe 20-50 gram carb uluhlu ehlisa kumanqanaba nendlala kakhulu.

3. nobuNzima Lift 3 Times Per Week

Akuyomfuneko ukuba sibonise ukuba unciphise umzimba kule sicwangciso, kodwa kuyacetyiswa.

Eyona ndlela ilungileyo ukuya kwi gym amaxesha 3-4 ngeveki. Yenza efudumeleyo-up niziphakamise ezinye iintsimbi.

Ukuba ezintsha ejimini, cela omnye umqeqeshi icebiso ethile.

Xa phakamisa iintsimbi, wena uya kuzitshisa emininzi calories kunye nokuthintela somzimba wakho luyehla, nto leyo isiphumo kwicala eliqhelekileyo ukuncipha.

Izifundo izidlo ezisezantsi-carb zibonisa ukuba unako nokuba ufumane intwana zihlunu ngelixa ukulahlekelwa ubeka imali ebonakalayo kwamafutha omzimba.

Ukuba ukuphakamisa iintsimbi ayisosizathu kuwe, uze wenze ezinye ukusebenzisa Cardio ezifana nokuhamba, ukubaleka, ukubaleka, ngebhayisekile okanye ukuqubha uya kwanela.

ISISHWANKATHELO

Kungcono ukwenza ezinye uhlobo loqeqesho ukumelana kufana nokuphakamisa weight. Ukuba oko ukhetho, ukusebenzisa Cardio nazo.

Okunganyanzelekanga – Yenza i “Carb Refeed” Xa Week Per

Ungathatha imini omnye ngeveki apho udla carbs ngaphezulu. Abantu abaninzi bakhetha ngoMgqibelo.

Kubalulekile ukuba babambelele imithombo carb siphilile sifana oats, irayisi, quinoa, iitapile, ibhatata, iziqhamo, njl

Kodwa namhla carb aphezulu enye kuphela – xa uqala ukwenza oko kaninzi ngaphezu kanye ngeveki akuyi ukubona impumelelo kakhulu kwesi sicwangciso.

Ukuba kufuneka ube isidlo ukukopela udle into mpilweni, ngoko ukuyenza ngolu suku.

Yazi ukuba izidlo ukukopela okanye refeeds carb angekho kuyimfuneko, kodwa sokuxhasa ezinye hormone fat-ukutsha idlala kunye ndlala kwencindi.

Uza kufumana ezinye ubunzima ngexesha imini yakho refeed, kodwa inkoliso yabo iya kuba ubunzima amanzi kwaye uya kulahlekelwa nguwo kwakhona ngemihla 1-2 elandelayo.

ISISHWANKATHELO

Ukuba imini enye ngeveki nganye apho udla carbs ngaphezulu Kwamnkelekile ngokuchanekileyo, nangona mfuneko.

Kuthekani calorie kunye Control neceba?

Kuyimfuneko ukuba kilojoules gama HAYI njengoko ukugcina carbs ephantsi kakhulu kwaye babambelele protein, amafutha kunye nemifuno ephantsi-carb.

Noko ke, ukuba ngokwenene ufuna ndizibalile, sebenzisa le sokubala.

Faka iinkcukacha zakho, uze ukhethe inani nokuba i “Lose Weight” okanye “Lose Weight olukhawulezayo” candelo – kuxhomekeke ufuna ukuncipha ngayo ngokukhawuleza.

Kukho izixhobo ezininzi kakhulu ungasebenzisa ukulandelela inani calories oyityayo. Nalu uluhlu lwe zokubala ezi-5 osidingayo ukuba simahla kwaye kulula ukuyisebenzisa.

Eyona njongo iphambili yale sicwangciso ukugcina carbs phantsi 20-50 grams ngemini kwaye ufumane ezinye lweekhalori yakho protein kunye namanqatha.

ISISHWANKATHELO

Akukho mfuneko yokuba kilojoules ukuze unciphise umzimba kule sicwangciso. Kubaluleke kakhulu Kubalulekile ukuba nawugcina ngokungqongqo carbs yakho kuluhlu 20-50 gram.

10 Weight Loss Tips ukwenza izinto zibe lula (nangokukhawuleza)

Nazi 10 tips to ukunciphisa umzimba ngokukhawuleza:

  1. Fumana ukulala kamnandi ebusuku, bonke ubusuku. ubuthongo Poor ngomnye wemiba umngcipheko kakhulu ngenxa yenzuzo ubunzima, ngoko ukunyamekela ebuthongweni bakho ibalulekile.
  2. Yitya ukutya kwakho ngokucothayo. ababe- Fast bafumane ubunzima ngakumbi ngokuhamba kwexesha. Ukutya kancinci ikwenza uzive ngokupheleleyo ngakumbi kwaye inika hormone ubunzima-ekunciphiseni.
  3. Sela ikofu okanye iti. Ukuba yekofu okanye iti wayini, ukusela kangangoko ufuna njengoko caffeine kunokukwenza somzimba yakho kubo 3-11%.
  4. Khetha ubunzima ukulahleka-friendly ukutya (bona uluhlu). ukudla okuthile ziluncedo kakhulu ukulahlekelwa ngamanqatha. Nalu uluhlu lwe kakhulu ubunzima ilahleko-friendly ukutya emhlabeni 20.
  5. Ziphephe iziselo ezineswekile kunye juice iziqhamo. Zizo ezo zinto ngokuzityebisa uyakwazi ukubeka emzimbeni wakho, yaye liyabazimela kukunceda ukunciphisa umzimba.
  6. Yitya isidlo sakusasa eliphezulu-protini. iye Kutya isidlo sakusasa eliphezulu-protein esibambekayo ukunciphisa iinkanuko kunye osidingayo ukutya imini yonke.
  7. Sela amanzi seyure phambi izidlo. Olunye uhlolisiso lubonisa ukuba amanzi okusela nesiqingatha seyure phambi izidlo landa yokwehla emzimbeni nge-44% ngaphezu kweenyanga ezi-3.
  8. Yitya ifayibha ayaphela. Uphando lubonisa ukuba kwimicu ezinyibilikayo ukuze ukunciphisa ezityebileyo, ingakumbi kummandla esiswini. yongezelela ifayibha efana glucomannan nako kungaluncedo.
  9. Yidla kakhulu yonke, ukutya engekalungiswa. Base kakhulu odla ngayo ukutya yonke. Bathi kunempilo, ukuzaliswa ngakumbi yaye phi esingenakubangela ukudla.
  10. Uzihlaziye wena yonke imihla. Uphando lubonisa ukuba abantu banobunzima obukanganani yonke imihla kungenzeka ukuba unciphise umzimba awugcine off ixesha elide .

Nkqu amacebiso ngaphezulu apha: 30 Kulula Iindlela Lose Weight Ngokwendalo (Bexhaswa Science).

ISISHWANKATHELO

Kubaluleke kakhulu Kubalulekile ukuba babambelele le mithetho mithathu, kodwa kukho ezimbalwa ezinye izinto onokuzenza ukuze isantya izinto phezulu.

Indlela ekhawuleza ngayo Uya Lose (kwaye Ezinye Benefits)

Ungalindela ukuba kutshabalale 5-10 buziikhilogram ubunzima (ngamanye amaxesha ngaphezulu) kwiveki yokuqala, iyavumelana ilahleko ngoko ubunzima emva koko.

Manditsho ukuba ulahlekelwe ngeekhilogram 3-4 ngeveki iiveki ezimbalwa xa oku ngokungqongqo.

Ukuba ezintsha itye, ngoko ke mhlawumbi kwenzeka izinto ngokukhawuleza. Ubunzima ngaphezulu kufuneka kuphulukana, ngokukhawuleza uya kulahlekelwa yiyo.

Kwiintsuku zokuqala ezimbalwa, usenokuba uvakalelwa kungaqhelekanga. Umzimba wakho sele avuthayo carbs yonke le minyaka, ngoko ke kunokuthatha ixesha kuba ukuba kusetyenziswa endaweni kutshiswa amafutha.

Oku kuthiwa “flu ephantsi-carb” okanye “umkhuhlane nee” kwaye idla ngaphakathi kweentsuku ezimbalwa. Kuba kum kuthatha ezintathu. Ngokongeza eminye ityuwa engaphezulu ekudleni kwakho mibuthoinganceda oku.

Emva kweentsuku ezimbalwa zokuqala, abantu abaninzi babika yayichwayitile kakhulu, kunye namandla ngakumbi kunangaphambili.

Nangona iminyaka emininzi babesaba anti-ezityebileyo, nokudla ephantsi-carb kwakhona iphucuke impilo yakho nangezinye iindlela ezininzi:

  • uxinzelelo lwegazi iphucula kakhulu.
  • Small, LDL yehlathi (i ezimbi) cholesterol uya phantsi.
  • Blood sugar lidla ukuba phantsi izidlo ezisezantsi-carb indlela.
  • Triglycerides bakholisa ukuya ezantsi.
  • HDL (elungileyo) cholesterol uyenyuka.
  • Ngaphezu koko off, izidlo ephantsi carb kubonakala ukuba ube nje lula nje ukulandela izidlo sezantsi-fat.

ISISHWANKATHELO

Ungalindela ukuba ulahlekelwe bubunzima obuninzi, kodwa dependson umntu oko kuya kwenzeka ngayo ngokukhawuleza. izidlo elisezantsi carb-kuphucule impilo yakho nangezinye iindlela ezininzi.

Wena Musa Kunokufuneka uzilambisa Lose Weight

Ukuba une imeko yempilo, thetha nogqirha wakho phambi kokwenza utshintsho kuba eli cebo kunciphisa ukufuna kwakho amayeza.

Ngokunciphisa carbs, lisibekele amanqanaba insulin, utshintsha okusingqongileyo hormone wenze umzimba wakho kwaye nobuchopho “ufuna” ukuncipha.

Oku kukhokelela wancipha ukutya kunye nendlala, ukuphelisa esona sizathu sokuba abantu abaninzi ayaphela iindlela eziqhelekileyo umzimba.

Oku kufunyaniswe ukuba ulahlekelwe ukuya amaxesha 2-3 ubunzima kangangoko esiveza ephantsi-amanqatha, ukutya osidingayo-imiqathango.

Enye inzuzo enkulu kuba abantu ngumonde kukuba ukuhla zokuqala ubunzima amanzi kunokukhokelela umahluko omkhulu kwi kwisikali kwasekuqaleni ngentsasa elandelayo.

Nantsi imizekelo embalwa ukutya esezantsi-carb alula, emnandi kwaye ilungiselelwe phantsi kwimizuzu 10: 7 ukutya okusempilweni Low-Carb kwiiNgcaciso-10 okanye ngaphantsi.

Kule sicwangciso, unako ukutya okulungileyo de ube ngokupheleleyo kwaye sisalahlekelwa ton okunamafutha. Wamkelekile kwi eParadisi.