Pehea e lilo Weight Fast: 3 Simple kapuwai, Ma muli o Science

He nui nā ‘ano, e lilo ka hailona o ke kaupaonaʻana, hoʻokēʻai.

Naʻe, ka hapanui o ia, e hana oe i pōloli a me ka unsatisfied.

Inā ‘aʻole’ ole i hao willpower, laila, ka pololi, e kaohi ana ia oukou, e haawi aku i ma luna o kēia mau mea kuka koke.

Ke manao ua hōʻolokeʻaʻiaʻaneʻi e:

  • E oe mi kino koke, me ka pololi.
  • Emi kou ikaika loa ka makemake me ka nui loa.
  • Hoʻoikaika ‘ana i kou metabolic ola ma ka mea hookahi manawa.

Eia ka he mea 3-anu u papahana e mi kino hoʻokēʻai.

1. Eʻoki Back ma luna o nā mahi kō a me ka Starches

Ka mea nui wale hapa mea eʻoki hoʻi ma luna o nā mahi kō a me starches (carbs).

I ka wa e hana ana, i kou pae pololi e iho a oe hopena i ai nui’emi calories.

Ano, kahi o ke ahi no ka ikehu carbs, kou kino kaʻina kānāwai hanai ana aku o ka waiho waho momona.

pono o keʻoki carbs kekahi mea ia mea, emi insulina pae, e kauoha ana i kou puʻupaʻa, e hoʻokahe i ke oi paʻakai a me ka wai mai o kou kino. Keia ho’ēmi i kā bloat a me ka hoʻokali kūpono ‘ka wai ke kaupaonaʻana (2, 3).

HeʻAʻole uncommon ke lilo mai i 10 paona (i kekahi manawa hou aku) i loko o ka hebedoma mua o ka ai ana i kēiaʻaoʻao, nā kino momona, a me ka wai i kaupaonaʻia.

He He pakuhi mai ka ao ke kapakai a haʻahaʻa-carb a me ka haʻahaʻa-momonaʻai hoʻi i loko o overweight a obese wahine.

Ka mea haʻahaʻa-carb pūʻulu ua ai a piha, oiai ka haʻahaʻa-momona pūʻulu mea calorie-kapu a me ka pōloli.

Oki i ka carbs a oe e hoʻomaka e ai uuku calories koho, a me ka pololi.

E kau wale, a oki carbs e ukuhi i ka momona poho ma autopilot.

hōʻuluʻulu manaʻo

Wehe o nā mahi kō a me starches (carbs) mai kouʻai, e emi kou ikaika loa ka makemake, ma lalo i kou pae insulina, a e oe mi kino me ka pololi.

2. Eʻai kumuʻiʻo, mea momona a me kaʻai iā

Kēlā i kekahi o kou mau meaʻai, e komo i loko o ke kumuʻiʻo kahi, he momona kahi a me ka haʻahaʻa-carbʻai.

Kūkulu i kouʻai i loko o kēiaʻaoʻao, e koho lawe i kou carbʻai ana i loko o ka paipai huahelu o 20-50 nā huna no ka lā.

kumuʻiʻo Sources

  • Fish a me ka MeaʻAi O Ke Kai: Salemona, trout, shrimp, etc.
  • Ai: pipi, ka moa, kaʻiʻo puaʻa, keiki hipa, etc.
  • Hua: a pau hua me ka yolk i maikaʻi loa.

Ka nui o ka ai nui o ke kumuʻiʻo hiki ole ke overstated.

Kēia, ua hōʻike e hoʻonui pūnao e 80 a hiki i 100 calories no ka lā.

hiki i High-kumuʻiʻoʻai ho’ēmi iʻono wale nō ia, a obsessive manaʻo e pili ana i ka ai ma ka 60%, emi ka makemake no ka hopena o-po snacking ma ka hapalua, a e oe i piha ia oe koho ai 441 poʻeʻuʻuku calories no lā – pono ma ka pepa kumuʻiʻo i kāuʻai .

I ka wa e hele mai i ka losing kaumaha, kumuʻiʻo o ke alii o māhuaola. Manawa.

Low-Carb ka lau

  • kaʻukama
  • Hawaiian chard
  • Palukela kupu
  • nā komako
  • Cauliflower
  • Broccoli
  • Spinach
  • Kale
  • Kāpiki
  • Lettuce

Mai Mai e makau i ke kiʻi i kou una me kēia mau haʻahaʻa-carbʻai. Oe keʻai nunui dala o ka ia me ka hele ma 20-50 upena carbs no ka lā. Aʻai me ka nānā ‘ka hapanui i ka ai a me ka lauʻai kekahi mau mea a pau i ka puluniu, nā wikamina a me nā minelala hao oe pono e e ola.

kona kaikea a Sources

  • Avocado aila
  • Olive aila
  • Coconut aila
  • Me ka bata

ʻai 2-3ʻai no ka lā. Inā ‘oe oe iho pololi i loko o ka auina loaʻa, hui aku i ka 4th meaʻai.

Mai Mai e makau i ka ai momona, e like me ka ho’āʻo e hana nā haʻahaʻa-carb AND haʻahaʻa-momona i ka ia manawa mea he beauty no ka ole. Ka mea, e hoolilo oe i haha aku ko oukou poino a me ka haʻalele i ka manao.

E ike pehea e hiki akoakoa kāuʻai, kaha mai keia haʻahaʻa-carb mohai manao a me kēia papa inoa o ka 101 ola haʻahaʻa-carb ideas.

hōʻuluʻulu manaʻo

E ho’ākoakoa kēlā me kēiaʻai mai o ke kumuʻiʻo kahi, he momona kahi a me ka haʻahaʻa-carbʻai. Kēia, e kauʻoe i loko o ka 20-50 gram carb huahelu, a me ka nui loa ma lalo o kou pae pololi.

3. Eʻalawa paona 3 Times Per Week

Oe e ole e pono ai e hana, e lilo ke kaupaonaʻana ma luna o kēia hana, akā, ka mea, ua pono.

Ka pono koho mea e 3-4 manawa i ka pule, e hele i ka hale haʻuki. Hana i ka mahana-i, aʻolua e hoʻokiʻekiʻe aʻe i kekahi paona.

Inā ‘oe makemake e hou ai i ka hale haʻuki, e noi i kekahi kanaka aʻo no kekahi mau’ōlelo aʻo.

Me ka hookiekie ana i paona, oe, e kuni i ka mea nui o ka calories a me ka pale aku i kou pūnao, mai ka meheu o ia, i mea ka e like me kaʻaoʻao kanawai o losing kaumaha.

Haʻawina ma haʻahaʻa-carbʻai hoʻi hōʻike ia oe ke hiki iaʻu i kekahi wahi o ka Muscle ana losing nui dala o ke kino momona.

Inā ua leha aku paona mea,ʻaʻole he koho no oe, alaila, e hana i kekahi cardio workouts e like me ka holoholo, jogging, holo, Paikikala a ‘auʻau, e lawa.

hōʻuluʻulu manaʻo

E aho nō e hana i kekahi mauʻano o ka ia’ku aʻo me ke kaupaona punohu. Inā i mea ole he koho, cardio workouts i i ka hoʻokō.

Koho – E hana i kekahi “Carb Refeed” Once Per Week

Oe ke lawe i kekahi lā aʻe no ka hebedoma kahi e ai hou aku carbs. He nui nā kanaka makemake ka Poaono.

He nui ke pili i ola carb kumu e like ota, raiki, quinoa, uala, uala, hua, etc.

Akā, wale keia kekahi kiekie ae carb lā – ina oe hoʻomaka hana ia oi ma mua o hookahi no hebedoma āu e hele aku e ike i ka pomaikai nui ma keia manao pinepine ana.

Inā ‘oe pono i ka hoopunipuni ai, aʻai i ka mea unhealthy, alaila, hana ia i kēia lā.

E makaala i ka hoopunipuniʻai a me carb refeeds i NOT pono, akā, e hiki hoʻonui kekahi momona-kuni hormones e like leptin a me ka thyroid hormones.

Oe e lilo mai kekahi kaupaona i kou refeed lā, akā, ka hapanui o ka mea, e ia wai ke kaumaha a me oe, e lilo ia hou ma ka hope 1-2 lā.

hōʻuluʻulu manaʻo

He hoʻokahi lā kēlā me kēia pule, kahi e ai ai oi carbs mea e akakaʻi maliuia mai, eia nae i pono.

He aha About Calories a me portions Na Makuahine?

He NOT pono e helu calories like loa me kou malama oe i na carbs loa haʻahaʻa, a pili i ka kumuʻiʻo, momona a me ka haʻahaʻa-carbʻai.

Eia naʻe, ina oe anei makemake e helu ia, e hoʻohana i kēia me ka m’kini helu.

Kikokiko i kou lāliʻi, a laila, e koho i ka helu, mai kekahi o ka “lilo aku Weight” a me ka “lilo Weight Fast” Pauku – kaumaha pehea hoʻokēʻai oe makemake e lilo ke kaumaha ma luna o.

Aia, ua nui na hana nui ‘oe ke hoʻohana i ka Hoʻokolo i ka helu ana o calories oe e ai. Eia mea he papa inoa o ka 5 calorie counters i noa a me ka oluolu i ka hana.

ʻO ka pahuhopu nui o kēia kumumanao mea e malama i carbs ma lalo o 20-50 nā huna no ka lā, a kiʻi i ke koena o kou mau calories mai kumuʻiʻo a me ka momona.

hōʻuluʻulu manaʻo

Ia mea,ʻaʻole e pono ke helu calories e lilo kaumaha ma keia hana. He mea nui no ka pololei malama i kou carbs ma ka 20-50 gram laulā.

10 Weight Loss Kōkua e E Things maʻalahi (a Aku)

Eia nō 10 hou manaʻo kōkua e lilo ke kaupaonaʻana, a hiki wikiwiki:

  1. E kiʻi i ka maikaʻi ka po o ka hiamoe, o kela mea keia po. Hune hiamoe o kekahi o ka ikaika loa kamepiula kumumea no ke kaupaonaʻana ka waiwai, no laila, lawe malama o kou hiamoeʻana mea nui.
  2. ʻai i kāuʻai lohi. Fast mea eʻai ana loaa hou kaumaha no manawa. Ai lohi mea e haha hou piha oe a boosts kaupaona-hoemi hormones.
  3. E inu kope paha kī. Inā ‘oe makemake e kekahi kope paha kī pakela inu, laila inu like ka nui me kou makemake, e like me ka caffeine hiki i loko o ia hoʻonui i kou pūnao ma 3-11%.
  4. Koho ke kaupaona poho-alohaʻai (e nānā papa inoa). Kekahiʻai, ua loa pono no ka losing momona. Eia mea he papa inoa o ka 20 loa kaumaha poho-alohaʻai ma luna o ka honua nei.
  5. Pale sugary kea a me ka hua wai. Mau mea i ka loa fattening mea e hiki i loko o kou kino, a me ka ae ho’āʻo ana ia ke kōkuaʻoe mi kino.
  6. Eʻaiʻoukou i kekahi kiʻekiʻe-kumuʻiʻo aina kakahiaka. Ai i kekahi kiʻekiʻe-kumuʻiʻo aina kakahiaka, ua hōʻike e ho’ēmi iʻono wale nō ia a me ka calorieʻai ana ma ka lā.
  7. Inu i ka wai o ka hapalua hola muaʻai. One like hōʻike i inu i ka wai i ka hapalua hora muaʻai mahuahua ke kaupaonaʻana poho ma ka 44% ma 3 mahina.
  8. ʻai wailana puluniu. Haʻawina hōʻike i wailana olona, i emi momona, ka oi aku i loko o ka’ōpū wahi. hiki i puluniu kumukanawai a me glucomannan kōkua.
  9. Maiʻai ka hapanui a pau, unprocessed ai. Base loa o kouʻai i kaʻai. Ka mea, e healthier, oi hoopiha a me ka emi paha e i overeating.
  10. Kaupaona iho i kela lā. Haʻawina hōʻike i kanaka e kaupaona iho i kela lā ua ikaika nui ae paha, e lilo ke kaupaonaʻana, a malama hoi ia aku no ka lōʻihi manawa .

E like hou kōkuaʻaneʻi: 30 Easy mau aoao, e lilo maoli ai Weight (makani hoʻi e Science).

hōʻuluʻulu manaʻo

He mea nui e pili ana i na rula ekolu, akā, aia nō he mau ‘ē aʻe mea e hiki ke hana e oia i na mea i.

Pehea Fast oe e lilo (a Other ia e pōmaikaʻi ai)

Oe ke manaʻo e lilo 5-10 paona o ke kaupaonaʻana (i kekahi manawa hou aku) i loko o ka hebedoma mua, alaila, e ku i ke kaupaonaʻana poho ma hope o ia.

I hiki kino lilo 3-4 paona no hebedoma no kekahi mau pule, i ka wa aʻu e hana i kēia pololei.

Inā ‘oe makemake e hou i ka eaioiuo, laila mea e paha hana koke. Ka nui kaumaha oe i ka lilo, i ka wikiwiki oe, e lilo ia.

No ka mea mua mau lā, oe e haha i ka iki’ē. Kou kino i ua kuni carbs no kēia mau makahiki a pau, no laila ka mea, hiki ke lawe manawa no ka mea, ke hele a maʻa i ke ahi kahi momona.

Keia ua kapaia ka “haʻahaʻa-carb maʻi palū” a me “keto maʻi palū” a me ka mea ana ma loko o kekahi mau lā. No ka mai iaʻu ka mea, ai ekolu. Ohui i kekahi keu ka paʻakai i kāuʻai ke kōkua me keia.

Ma hope o ka mea mua mau lā, ka hapanui kanaka hoike e manao ana loa maikai, a me ke ahiahi, oi ikehu ma mua o mua.

I loko nō na makahiki o Anati-momona hysteria, ka haʻahaʻa-carbʻai i hoonui ae i kou ola i loko o nui no hoi na aoao:

  • Ke koko, iaono? Ienoai me ka nui loa.
  • Small, anuanu LDL (ka ino) naʻokoko hele i lalo.
  • Ke koko kōpaʻa mālama, e hele aku ia i haʻahaʻa-carbʻai.
  • Triglycerides kamaʻilioʻana, e hele aku i lalo.
  • HDL (ka maikai) naʻokoko pii mai.
  • I ka wēkiu ka mea, a pau aku, hōʻike haʻahaʻa-carbʻai e e like me ka paakiki ole e hahai like haʻahaʻa-momonaʻai.

hōʻuluʻulu manaʻo

Oe ke manaʻo e lilo ka hailona o ke kaupaonaʻana, akā, e dependson ke kanaka pehea koke ia, e hiki mai ana. Low-carbʻai hoʻi i hoʻoikaika ‘ana i kou ola i loko o na mea he nui nāʻaoʻao.

Oe Mai Mai hea hana e Starve iho e lilo Weight

Inā ‘oe i ka’ inikua ana, kamakamailio ae la oia i kou kauka mua ana i loli no ka mea, ua manao ke emi i kou hemahema no ka lapaʻauʻia.

Ma ka hoemi carbs a hakumakuma insulina pae, e hoʻololi i ka hormonal i hoʻolilo ‘ia a me ka hana i kou kino a me ka lolo “makemake” e mi kino.

Ua hiki aku i ka a loa hoemi ikaika loa ka makemake a me ka pololi, ke kāpaeʻana i ke kumu nui i ka hapanui kanaka ole me kaʻike mau kaumaha poho ki ina hana like.

Keia ua ai ia e oe lilo i ka 2-3 manawa like ka nui o ke kaumaha me ka typical haʻahaʻa-momona, calorie-kapuʻai.

Kekahi pomaikai nui no ka impatient mā mea i ka loiloi mua kulu i loko o ka wai paona ke alakai i ka nui likeʻole ma luna o ka unahiʻole, i like kakahiaka nui me ke kakahiaka nui.

Eia nō kekahi mau examples o haʻahaʻa-carbʻai i ka mea noʻonoʻo, ono a me ka hiki ke hoomakaukau ia ma lalo o 10 minuke: 7 Healthy Low-Carbʻai i loko o 10 Hekikai a emi mai paha.

Ma keia hana, e hiki ai maikai ka ai a ‘oe i piha oe me nō lilo he tona o ka momona. Aloha i ka paredaiso.