Isisindo kodwa esiyi-100, siwukuphishekelwa yiwo wonke amantombazane, futhi umzimba omncane udinga ukuzithiba okuvamile. Uma njalo udla ngokweqile futhi ungawuvivinyi umzimba, isibalo sakho kulula ukukhuluphala. Kulula ukukhuluphala, kodwa kunzima ukuba nomzimba omncane.

Uma njalo ungakwazi ukuncipha, ungase ufune ukuzama le mikhiqizo eyomile yokunciphisa amafutha ayisithupha. Lawa macebiso awusizo azokusiza ukuthi ulahle kalula amakhilogremu angu-20, ukuze uzizwe unempilo futhi unamandla.

Okokuqala, vuka ekuseni futhi wenze imizuzu eyi-10 yokugxuma ojeke noma imizuzu engama-20 ugijima esiswini esingenalutho

Ngemva kokuvuka ekuseni, imizuzu engu-10 yokugxuma ojekhi noma imizuzu engu-20 yokugijima esiswini esingenalutho kungakhuphula ngokushesha ukushaya kwenhliziyo yakho futhi kushise amafutha.

Ngaphezu kwalokho, ukunamathela ekuvivinyeni kwasekuseni nakho kungaqinisa umzimba, kukusize uthuthukise imikhuba yokuphila enempilo, futhi kufake ubungqabavu emsebenzini wosuku nokutadisha.

Okwesibili, khipha konke ukudla okulula endlini, ukudla okuthathu okujwayelekile

Ungagcini ukudla okulula ekhaya, ikakhulukazi ukudla okungenamsoco okunjengamazambane amazambane, uphophukhoni, noshokoledi, ukuze ugweme ukudla ngokweqile ama-kilojoule ungaqaphile.

Kufanele sigcine imikhuba yokudla evamile, ukudla kathathu ngosuku ngesikhathi nangenani. Izidlo ezintathu ukuze udle ukudla okuyisisekelo okuncane, udle imifino nezithelo eziningi kanye nokudla okunamaprotheni amaningi, unciphise ukudla okunoshukela omningi, ukudla okunamafutha amaningi, okungakusiza ukulawula ukudla kwekhalori, ukuzuza umphumela wokunciphisa amafutha.

Isiphakamiso sesithathu, lungisa indlela yokudla, udle imifino kuqala

Abantu abalahlekelwa isisindo bangashintsha ukuhleleka kokudla, badle imifino ene-fiber ephezulu kanye nokudla kwamaprotheni kuqala, okungase kwandise ukusutha futhi kunciphise ukudla okunama-kilojoule amaningi.

Kunconywa ukuthi udle isaladi yemifino noma isobho ngesikhathi sokudla, bese udla ukudla okuyisisekelo nenyama, okusiza ukulawula ukuthathwa kwekhalori nokukhuthaza ukunciphisa amafutha.

Thatha uhambo lwemizuzu eyi-10 ngemuva kokudla ngaphambi kokuhlala phansi

Ungahlali noma ulale phansi ngokushesha ngemva kokudla, kodwa thatha uhambo lwemizuzu engu-10 noma umsebenzi wokuma, ozosiza ukugaya nokuvimbela ukunqwabelana kwamafutha.

Kufanele sigweme ukuhlala noma ukulala isikhathi eside, futhi sisebenzise isikhathi esincane sokunyakaza, ukwandisa inani lomsebenzi kusiza ukugcina imetabolism nokusheshisa ukushiswa kwamafutha.

Ithiphu 5: Isidlo sakusihlwa siqedwa ngaphambi kwehora lesi-7

Isidlo sakusihlwa esikhulu kakhulu singaholela ekuqulekeni nasekuqongeleleni amafutha, ngakho ukudla kwakusihlwa okulinganiselwe. Isidlo sakusihlwa kufanele sizame ukugwema ukudla kungakapheli amahora amabili ngaphambi kokulala, futhi kungcono ukuqeda ngaphambi kuka-7pm, okungakusiza ukulawula ukudla kwakho kwekhalori ebusuku futhi ugweme ukuphazamisa ikhwalithi yokulala ngenxa yokusutha ngokweqile ebusuku.

Incomo 6: Isethi eyodwa yokuqeqeshwa kwamandla njalo ngolunye usuku

Ukwengeza ukuqeqeshwa kwamandla ekwehleni kwesisindo kuyindlela ephumelelayo yokwandisa imisipha futhi ikhulise izinga lakho le-basal metabolic. Ukwenza isethi yokuzivocavoca umzimba nsuku zonke, njengama-squats, ama-push-ups, ukucindezela amabhentshi, imigqa, ukudonsa, nokunye okunjalo, kungakusiza ukusheshisa ukushiswa kwamafutha futhi ulolonge umzimba wakho.

Lapho wenza ukuqeqeshwa kwamandla, qaphela ukuhlelwa okunengqondo kohlelo lokuqeqesha, khetha ukunyakaza okufanele nesisindo sokugwema ukulimala. Ngesikhathi esifanayo, qaphela ukudla okunengqondo nokuphumula, qinisekisa ukudla okwanele kanye nesikhathi sokulala.