Me pēhea te ki te Lose Weight nohopuku: 3 Hipanga Simple, I runga Pūtaiao

He maha ngā huarahi ki te ngaro i te rota o te taimaha nohopuku.

Heoi, ka meinga te nuinga o ratou koutou hiakai, me te kau.

Ki te kore koe e whai puai rino, ka ka meinga matekai ki te hoatu ki a koe ake i runga i enei mahere hohoro.

Ko te mahere whakaraupapahia konei e:

  • Hanga ngaro koe taimaha hohoro, kahore matekai.
  • Whakaititia koutou hiahia tino.
  • Te whakapai ake i tō hauora pūkoro tinana i te wa ano.

Tenei ko te mahere 3-taahiraa ohie ki te ngaro nohopuku taimaha.

1. Tapahia Hoki runga te huka ka me Starches

Ko te wahi tino nui, ko te ki te tapahia hoki i runga i te huka me te starches (carbs).

A, no te mahi koe e, o koutou taumata matekai haere ki raro, a te mutunga koutou ake kai nui iti Calories.

Na hei utu o tahu carbs mo pūngao, tīmata koutou tinana kai atu o te ngako penapena.

Ko tētahi atu painga o te tapahi carbs he e Whakahekea reira taumata taiāki, meinga koutou whatukuhu ki te whakaheke konutai me te wai i te taikaha i roto o to koutou tinana. whakaiti tenei bloat me tikanga taimaha wai (2, 3).

Ehara i te mea nohinohi ki te ngaro ake ki te 10 pauna (i ētahi wā atu) i roto i te wiki tuatahi o te kai i tenei ara, e rua ngako me te wai tinana taimaha.

Ko te kauwhata i te ako whakatairite iti-carb me kai ngako-iti i roto i nga wahine taumaha mōmoma ranei tenei.

Kei te kai i te rōpū iti-carb tae noa tini, i te rōpū ngako-iti he pūngoi-whāiti me te hiakai.

Tapahia nga carbs, a ka tīmata koe ki te kai aunoa me kahore te kai iti Calories.

Hoatu noa, tapahi carbs e mate ngako i runga i Autopilot.

WHAKARĀPOPOTOTANGA

Ka whakaiti te tango huka me starches (carbs) i tō kai koutou hiahia, raro koutou taumata taiāki me hanga ngaro koutou taimaha, kahore te kai.

2. Kainga Pūmua, Fat me Vegetables

Ia tetahi o koutou kai kia whakauru i te puna pūmua, he puna ngako me huawhenua iti-carb.

Constructing koutou kai i roto i tenei ara ka kawea mai aunoa koutou horomanga carb ki te whānuitanga tūtohutia o 20-50 karamu ia ra.

Rauemi pūmua

  • Ika me te Kaimoana: Haramono, taraute, kōeke, me ētahi atu
  • Meat: Beef, heihei, poaka, reme, me ētahi atu
  • Hua: hua Whole ki te toene e pai.

e kore e taea te whakamaihi te faufaa o te nui o te pūmua kai.

Kua whakaaturia tenei ki te whakanui pākia e 80 ki te 100 Calories ia ra.

Ka taea hoki e kai High-pūmua whakaiti hiahia me whakaaro pokepoke e pā ana ki te kai i te 60%, te whakaiti i te hiahia mō te paramanawa mutunga-po i te hawhe, ka meinga koutou kia ki tonu e kai aunoa koe 441 iti Calories ia ra – e tika tāpiri pūmua ki tou kai .

A, no te haere mai te reira ki te ngaro taimaha, te pūmua ko te kingi o ngā matūkai. Wā.

Vegetables Low-carb

  • kūkamo
  • Chard Swiss
  • tupu Brussels
  • tōmato
  • kareparāoa
  • broccoli
  • kōkihi
  • Kale
  • Cabbage
  • Lettuce

Kaua e wehi ki te uta i tō paraharaha ki enei huawhenua iti-carb. Ka taea e kai e koe te moni nui o ratou kahore haere i runga i 20-50 carbs kupenga ia ra. He kai e hāngai ana te nuinga i runga i te kai, me te huawhenua kei te muka katoa, huaora me ngā ōpapa e hiahia ana koe ki te kia hauora.

Fat Rauemi

  • hinu awhekātō
  • hinu oriwa
  • hinu Coconut
  • pata

Kai 2-3 kai ia ra. Ki te kitea e koe hiakai koe i roto i te ahiahi, tāpiri i te kai 4.

Kaua e wehi o te kai ngako, rite ngana ana ki te mahi e rua iti-carb ME ngako-iti i te wa ano ko te tunu mō te kore. Ka meinga te reira koutou ite pouri, me te whakarere i te mahere.

Hei kite pehea koe e taea e huihuia koutou kai, tirohia atu tenei iti-carb mahere kai me tenei rārangi o 101 tohutao iti-carb hauora.

WHAKARĀPOPOTOTANGA

Huihuia ia kai i roto i o te puna te pūmua, te pūtake ngako me huawhenua iti-carb. Ka hoatu koe i tenei i roto i te whānuitanga carb 20-50 karamu, me te tino raro koutou taumata matekai.

3. Weights ara 3 Times Per Wiki

e kore e hiahia ana koe ki te faaohipa ki te ngaro taimaha i runga i tenei mahere, engari e tūtohu ana.

Ko te kōwhiringa pai ko ki te haere ki te omaoma 3-4 wā i te wiki. Te mahi i te mahana-ake, me te ara etahi pauna.

Ki te kei hou koe ki te omaoma, ui he kaiwhakangungu mo etahi tohutohu.

Na roto i te ara pauna, ka tahu koutou rota o Calories me te ārai i tō pākia i tērā ki raro, i te mea he pānga taha noa o te ngaro taimaha.

Studies runga i kai iti-carb whakaatu e ara taea riro koe i te wahi o te uaua i ngaro nui moni o ngako tinana.

Ki te kore te mea he kōwhiringa hoki koutou ara pauna, ka mahi i te tahi mau workouts manawa, ano he haere, koringa, rere, ka rato pahikara kaukau ranei.

WHAKARĀPOPOTOTANGA

He pai ki te mahi i etahi ahua o te whakangungu ātete, ano he toronga taimaha. Ki te kore te mea e he kōwhiringa, he whai hua hoki workouts manawa.

Kōwhiringa – E te “carb Refeed” Kia Per Wiki

Ka taea e te tango e koe kia kotahi ra atu ia wiki te wahi kai koe atu carbs. E rave rahi te iwi hiahia Rāhoroi.

He mea nui ki te piri ki puna carb hauora rite ōti, raihi, quinoa, rīwai, reka rīwai, hua, me ētahi atu

Ko anake tenei tetahi teitei ra carb – ki te tīmata koe i te mahi i te reira atu maha atu i te kore haere kotahi koutou ia wiki e ki kite nui angitu i runga i tenei mahere.

Ki te takoto te tikanga kia whai koe i te kai tinihanga me te kai te tahi mea e hawata ana, ka mahi i te reira i tenei ra.

Kia mōhio e he NOT kai tinihanga refeeds carb ranei e tika ana, engari ratou e taea e whakanui etahi hormones ngako-tahu rite leptin me thyroid hormones.

Ka riro koe etahi taimaha i roto i to koutou ra refeed, engari te nuinga o reira ka hei taimaha wai, a ka ngaro ano koe i te reira i roto i te 1-2 ra i muri.

WHAKARĀPOPOTOTANGA

He ra kotahi ia wiki te wahi kai koe atu carbs he maitai manakohia, ahakoa e kore e tika.

He aha Mō Calories me Mana wahi?

Ko reira NOT tika ki te tatau Calories rite te roa rite pupuri koutou i te carbs rawa iti, me te piri ki te pūmua, te ngako, me te huawhenua iti-carb.

Heoi, ki te hiahia tino koe ki te tatau ratou, te whakamahi i tenei calculator.

E tomo koutou taipitopito, a ka tiki i te tokomaha i te “Lose Weight” rānei ranei te wāhanga “Lose Weight nohopuku” – i runga i te āhua o nohopuku e hiahia ana koe ki te ngaro taimaha rānei.

He maha taputapu nui taea e koe te whakamahi i ki te aroturuki i te maha o Calories e kai koutou. Tenei ko te rārangi o ngā porotiti 5 pūngoi e he noa, me te ngāwari ki te whakamahi.

Ko te whāinga matua o tenei mahere ko ki te pupuri i carbs i raro i 20-50 karamu ia ra, me te tiki i te toenga o koutou Calories i pūmua, me te ngako.

WHAKARĀPOPOTOTANGA

Ehara i te mea e tika ana ki te tatau Calories ki te ngaro taimaha i runga i tenei mahere. He mea tino nui ki te pupuri i tino o koutou carbs i roto i te whānuitanga 20-50 karamu.

10 Taumaha Ngaronga Tips ki Hanga mau mea māmā (me Hana)

Tenei e 10 atu tohutohu ki te ngaro taimaha noa tere:

  1. Haere moe, a he po pai katoa te po. moe Poor Ko tetahi o nga āhuatanga mōrearea kaha mo te taonga taimaha, na te tiaki o koutou moe he nui.
  2. Kai kai koutou āta. kai nohopuku riro atu te taimaha i runga i te wā. āta kai hanga koe ite atu tonu, me te huhua hormones taimaha whakaiti-.
  3. Inu kawhe ranei tea. Ki te kei te kawhe ranei tea inu koutou, ka inu ai i ta te hiahia koe kia rite ki e taea te kawhe i roto i a ratou whakanui i to outou pākia e 3-11%.
  4. Kōwhiri taimaha kai mate-hoa (kite rārangi). He tino whai hua mō te ngaro ngako etahi kai. Tenei ko te rārangi o te 20 taimaha te nuinga o ngā kai mate-hoa i runga i te whenua.
  5. A ape i inu huka me te wai hua. Ko nga mea tino ka tetere taea hoatu e koe ki roto ki tou tinana enei, a te haapae ratou e nehenehe e tauturu ngaro koe taimaha.
  6. Kai i te parakuihi nui-pūmua. Kua kai te parakuihi nui-pūmua kua whakaaturia ki te whakaiti hiahia me te pūngoi te horomanga puta noa i te ra.
  7. Inumia te wai te hawhe haora i mua i ngā kai. whakakitea Kotahi ako e wai inu i te hawhe haora i mua i nui haere kai mate taimaha e 44% ki runga 3 marama.
  8. Kai te muka wairewa. whakaatu Studies e kia whakaiti ngako muka wairewa, ina koa i roto i te rohe kopu. Ka taea hoki e tāpiringa muka rite glucomannan te āwhina.
  9. Kai te nuinga katoa, kai te hokotai. Base te nuinga o koutou kai i runga i ngā kai katoa. He hauora, ake whakakī, me te nui iti pea ki te meinga opue ratou.
  10. Paunatia koe i nga ra katoa. whakaatu Studies e te iwi e paunatia ratou i nga ra katoa e nui pea atu ki te ngaro taimaha, me te pupuri i te reira atu mo te wa roa .

Ahakoa atu tohutohu konei: 30 ara Easy ki Lose Weight matauia (anö i te Pūtaiao).

WHAKARĀPOPOTOTANGA

He mea tino nui ki te piri ki te ture e toru, engari i reira e te tahi atu i te torutoru nga mea e taea e koe te mahi ki te tere mea ake.

Kia pehea te nohopuku e Lose koe (me Ētahi atu hua)

Ka taea e koe te tūmanako ki te ngaro 5-10 pauna o te taimaha (i ētahi wā atu) i roto i te wiki tuatahi, ka mate taimaha ōrite i muri i taua.

Ka taea e ngaro fakatāutaha ahau 3-4 pauna ia wiki mo te wiki torutoru, ina mahi ahau i tenei tino.

Ki te kei hou ki te dieting koe, na ka pea tupu hohoro mea. Ko te atu taimaha i koe ki te ngaro, te tere e ngaro koe i te reira.

Hoki te torutoru nga ra tuatahi, kia whawha koe i te bit ke. Kua tō tinana kua tahu carbs mo enei tau katoa, kia taea te tango i reira te wa mo reira ki te kia whakamahia ki tahu ngako hei utu.

huaina ana tēnei ko te “rewharewha iti-carb” “rewharewha keto” ranei, me te ko te tikanga i runga i roto i te torutoru nga ra. Hoki ahau e te reira e toru. Tāpiri etahi tote anō ki tou kai e taea te āwhina ki tenei.

I muri i te torutoru nga ra tuatahi, te nuinga o te iwi pūrongo mana’o tino pai, ki atu ara pūngao atu i te aroaro o.

Ahakoa maha tekau tau o te tangi anti-ngako, whakapai ake hoki i te kai iti-carb hauora koutou i roto i maha atu ara:

  • whakapiki i te pēhanga toto tino.
  • Small, LDL mātotoru (te kino) cholesterol haere ki raro.
  • whangai ana Toto huka ki te haere te ara ki raro i runga i kai iti-carb.
  • Pāhare ahu ki te haere ki raro.
  • HDL (te pai) cholesterol haere ake.
  • Hei runga i te reira katoa atu, puta kai iti-carb ki kia tika rite ngāwari ki te whai kai-ngako iti rite.

WHAKARĀPOPOTOTANGA

Ka taea e koe te tūmanako ki te ngaro i te rota o te taimaha, engari DependsOn reira te tangata pehea hohoro ka tupu te reira. te whakapai ake hoki kai Low-carb hauora koutou i roto i te maha atu ara.

Koe e kore e Me ki hemokai koe ki te Lose Weight

Ki te whai koe i te huru hauora, kōrero ki tō tākuta i mua i te hanga huringa no te mea e taea e tenei mahere whakaiti koutou hiahia mo te rongoā.

Na roto i te whakaiti carbs, me te e tukupu ana ngā taumata taiāki, te huri koe i te taiao hormonal me meinga koutou tinana, me te roro “e hiahia ana” ki te ngaro taimaha.

arata’i tenei ki iti matemate hiahia me te matekai, te whakakore i te take matua e kore te nuinga o te iwi ki te tikanga mate taimaha tikanga.

kï ana tēnei te ki kia ngaro koe ki runga ki te 2-3 wa rite nui taimaha rite te-ngako iti angamaheni, kai pūngoi-whāiti.

Tētahi atu painga nui mo te patata pouri, ko e te maturuturunga iho tuatahi i roto i te taimaha wai e taea arahi rite wawe rite te ata i muri ki te rerekētanga nui i runga i te tauine.

Tenei ko te tahi mau hi’oraa o kai iti-carb e te hunga kuware, reka, me te taea te rite i roto i raro i te 10 meneti: 7 Meals Healthy Low-carb i te 10 Minutes Iti ranei.

I tenei mahere, ka taea e kai koe kai pai noa kei a koe tonu, me te ngaro tonu te ton o ngako. Nau mai ki te Pararaiha.