10 iindlela ukunciphisa umzimba kwinyanga edlulileyo nge-10 kg

umzimba ogqibeleleyo yaye ukulungele ngemvelo ilifa nye, bonke abanye kufuneka basebenze kwinani yakhe, ukuba sifinyelele ukuphelela. Zininzi izinto ezichaphazela nethe, kodwa isizathu omnye kuphela, akwazi ukuthatha n'wina.

Ngaphambi kokuba usebenzise ngcebiso zilandelayo, udibane nogqirha wakho malunga yokungabikho Izimo kule okanye ukutya.

Ngoko ke iindlela 10 ukuba unciphise umzimba kwinyanga edlulileyo nge-10 kg!

1. iiklasi kwibakala ngokunzulu. Sikuncede kwiziko qethe ezizodwa okanye ejimini okanye ukuthenga indlu treadmill kunye nezinye izixhobo. Eyona nto ibalulekileyo kukuba kufuneka uqiniseke ukuba ukufumana iiyure ezi-2 ngosuku umthambo. ekuseni wakho kufuneka uqale ixesha ukubizwa imizuzu engama-30 (ubuncinane!). Kwathi ngokuhlwa, ngaphambi lokulala, kufuneka dukuthamba 1.5-2 chasov.Esli unethuba ukubona specialist, oya isicwangciso umthambo wena - uya kuba ukhetho efanelekileyo. Kodwa musa ukucinga ukuba zonke izinto ilula kangaka! Unciphise umzimba kwinyanga edlulileyo nge-10 kg ngokusebenzisa zoqeqesho nje emzimbeni akunakwenzeka, kuyimfuneko ukunciphisa inani lweekhalori ukutya. Umfazi ngokwaneleyo ukuze calories 1100 ngosuku umthambo ukuze baphumelele, yaye umntu kancinane ngakumbi - 1300 kcal.

2. Cottage samasi yokudla. Le ndlela iquka ukutya sisi kuphela iveki, ngoko ungadibanisa nezinye iimveliso zobisi. Unciphise umzimba kwinyanga edlulileyo nge-10 kg kunye ukudla ilula kakhulu, kodwa kunzima kakhulu ukuthatha ngokwenene bazuze kuso. izilingo ezininzi kakhulu.

3. ukutya inyama isekelwe phezu ukusetyenziswa ukutya izityalo kuphela (imifuno kunye neziqhamo). Kwakhona kakuhle kakhulu, kodwa kunzima ukuba kuyilwe, nokuba banamathele ukudla okunjalo ixesha elide na eyingozi empilweni. iingcebiso ezilungileyo: ungakwazi ukudibanisa nemifuno kunye cottage itshizi ukutya, kodwa kusafuneka ukuba kuqwalaselwa calories yaye aluthathi ukuphambuka nemimiselo ekuvunyelwene ngayo.

4. Ukuzila kufuneka basele amanzi lemon (1 ikomityi) uze emini umtshato usele iglasi yamanzi evela incindi iziqhamo. Kuyimfuneko ukuba usebenzise ulawulo osidingayo zishiya khekhe izitya. Lumka, kuba ukudla okunjalo ukhuthaza iasidi esiswini.

5. Cwangcisa 10 kg kule nyanga iphelileyo ukunceda ukutya apile, hayi kuphela abo bafuna ukunciphisa umzimba ngokukhawuleza kwaye lukhulu, kodwa abo bafuna ukuba ifanelekile. kubume bayo usendleleni yokuba ngexesha iintsuku ezisi-7 uze udle apile kuphela (ekukhethwa eluhlaza) kunye namanzi. Kwaye apple amalungiselelo ezile ukutya iintsuku amaxesha 2-3 ngenyanga emva kokuba iziphumo ezinqwenelekayo.

6. cereal ukudla kunceda ukuba unciphise umzimba kwinyanga edlulileyo nge-10 kg. Ukuze wenze oku, thatha 5-6 neentlobo okuziinkozo, iyabiliswa (zintsonkotha jikelele kufuneka malunga 1 kg cereals). Yitya izidlo efanayo imini yonke. Emva kweentsuku 7, ukutya ngqongqo ngcembe zongezwe 1-2 isidudu semifuno. Kwinyanga kamva, ukuba nje nawe awusoze uyazi!

7. Ukudla protein iyasetyenziswa imihla inyama kunye nezinye iimveliso iiproteins isixa esifunekayo, isixa ulwelo kufuneka iilitha ezi-3 ngosuku. Khumbula, badle kungcono ukuba nisele ntoni na! Usele iglasi yamanzi imizuzu engama-30 emva kwesidlo - ngoko uya kufumana iziphumo ngokukhawuleza.

8. Indlela ukunciphisa-10 kg ngenyanga nganye, ukuba akukho zokutya ayisebenzi? Namhlanje, wonke umntu ithuba elikhethekileyo uzame ukuthelekelela indlela 25 yesakhelo. Ukuba uthathe ingqalelo inkoliso iiforam thina, kunqabile ukufumana izimvo malunga nale ndlela ezimbi. Ngokusisiseko, wonke thenga disc mvume yanelisekile ngokupheleleyo sisiphumo, yaye ngubani basindiswe - ayikho ukufikelela.

9. A lot of iirivyu ezintle yaye yaphumelela ukutya itshokolethi. Nangona kunjalo, siya kukhawuleza ndinganikhumbuza ukuba kuyimfuneko ukutya kukrakra kuphela, kodwa musa ukulibala malunga neemfuno caloric ngemihla. Ngokusekelwe kule, loo mhla udle-2 kuphela itshokolethi okrakra usele iilitha ezi-2 zamanzi.

10. Le ndlela yokugqibela abo bafuna ukulondoloza impilo athenge umzimba entle anobungozi. Ukuphelisa yonke okunamafutha, ukutya ezinetyuwa yaye yaba ngumsi yonke iphela, musani ukudla isonka kunye neemveliso umgubo. Lindela banikwe mihla le 1,100 kcal, imithambo-1 ngeveki ukulungiselela umhla tea green (uyakwazi kuyisela kuphela). Kwaye musa kumka le mithetho!