Ubunzima kodwa li-100, lusukelo lwentombazana nganye, kwaye umzobo obhityileyo udinga ukuzeyisa okuqhelekileyo. Ukuba uhlala udla ngokutya kunye nokungabikho kokuzivocavoca, umfanekiso wakho kulula ukufumana ubunzima. Kulula ukutyeba, kodwa kunzima ukubhitya.

Ukuba usoloko ungakwazi ukuncipha, ungafuna ukuzama ezi mveliso zintandathu zokunciphisa amafutha. Ezi ngcebiso ezisebenzayo ziya kukunceda ukulahla ngokulula iikhilogram ezingama-20, ukuze uzive usempilweni kwaye unamandla.

Okokuqala, vuka kusasa kwaye wenze imizuzu eli-10 yokutsiba iijack okanye imizuzu engama-20 yokubaleka ungenanto

Emva kokuvuka ekuseni, imizuzu eyi-10 yokutsiba iijacks okanye imizuzu engama-20 yokubaleka kwisisu esingenalutho inokunyusa ngokukhawuleza intliziyo yakho kwaye itshise amanqatha.

Ukongeza, ukuthobela umthambo wasekuseni nako kunokomeleza umzimba, kukuncede uphuhlise imikhwa enempilo yokuphila, kwaye ujobe amandla kumsebenzi wosuku kunye nokufunda.

Okwesibini, khupha zonke izinto ezityiwayo endlwini, izidlo ezithathu eziqhelekileyo

Musa ukugcina amashwamshwam ekhaya, ngakumbi ukutya okungenamsoco okufana neetshiphusi zetapile, iipopcorn, netshokholethi, ukuze uphephe ukutya kakhulu ii<em>calories ungaqondanga.

Sifanele sigcine imikhwa yokutya rhoqo, izidlo ezithathu ngosuku ngexesha kwaye ngokwemali. Izidlo ezithathu ukuze utye ukutya okuncinci okuncinci, ukutya imifuno kunye neziqhamo kunye nokutya okuneprotheyini eninzi, ukunciphisa ukuthathwa kweswekile ephezulu, ukutya okunamafutha aphezulu, okunokukunceda ukulawula ukutya kwekhalori, ukuphumeza umphumo wokunciphisa amafutha.

Ingcebiso yesithathu, lungisa ulandelelwano lokutya, yitya imifuno kuqala

Abantu abanciphisa umzimba banokutshintsha umyalelo wokutya, badle imifuno ene-fiber ephezulu kunye nokutya kweprotheyini kuqala, enokunyusa ukuhlutha kunye nokunciphisa ukutya okuneekhalori eziphezulu.

Kucetyiswa ukuba udle isaladi yemifuno okanye isuphu ekutyeni, kwaye emva koko utye ukutya okusisiseko kunye nenyama, enceda ukulawula ukuthathwa kwekhalori kunye nokukhuthaza ukunciphisa amafutha.

Thatha uhambo lwemizuzu eyi-10 emva kokutya ngaphambi kokuba uhlale phantsi

Musa ukuhlala okanye ulale ngokukhawuleza emva kokutya, kodwa thatha uhambo lwemizuzu eyi-10 okanye umsebenzi wokuma, oya kunceda ukugaya kunye nokuthintela ukuqokelela kwamafutha.

Sifanele sigweme ukuhlala okanye ukulala ixesha elide, kwaye sisebenzise ixesha elincinci lokuhamba, ukwandisa umthamo womsebenzi kunceda ukugcina imetabolism kunye nokukhawuleza ukutshiswa kwamafutha.

Icebiso lesi-5: Isidlo sangokuhlwa sigqityiwe phambi kwentsimbi yesi-7

Isidlo sangokuhlwa esikhulu kakhulu sinokukhokelela ekungangeni kunye nokuqokelela kwamafutha, ngoko ke ukutya okuphakathi kwesidlo sakusihlwa. Isidlo sakusihlwa kufuneka sizame ukuphepha ukutya kwiiyure ezimbini ngaphambi kokulala, kwaye kungcono ukugqiba ngaphambi kwe-7pm, enokukunceda ukulawula ukutya kwakho kwekhalori ebusuku kwaye ugweme ukuchaphazela umgangatho wokulala ngenxa yokuhlutha ngokugqithiseleyo ebusuku.

Ingcebiso yesi-6: Iseti enye yoqeqesho lwamandla yonke imihla

Ukongeza uqeqesho lwamandla ekulahlekeni kobunzima yindlela esebenzayo yokunyusa ubunzima bemisipha kunye nokunyusa izinga lakho le-basal metabolic. Ukwenza iiseti zokuzilolonga zamandla yonke imihla, ezifana ne-squats, i-push-ups, i-bench presses, i-rows, i-pull-ups, kunye nokunye okunjalo, kunokukunceda ukukhawulezisa ukutshisa amafutha kunye nokubumba umzimba wakho.

Xa uqhuba uqeqesho lwamandla, nikela ingqalelo kulungiselelo olufanelekileyo lwesicwangciso soqeqesho, khetha ukunyakaza okufanelekileyo kunye nobunzima ukuphepha ukulimala. Ngexesha elifanayo, nikela ingqalelo ekudleni okufanelekileyo kunye nokuphumla, qinisekisa ukutya okwaneleyo kunye nexesha lokulala.