Kodi muyenera kuchita chiyani kuti muchepetse?

Lero, amayi ambiri amalota kukhala ochepa komanso okongola, koma ndi chiyani chomwe chiyenera kuchitidwa kuti muchepe thupi limodzi? Simusowa kuti mudye zakudya zosiyanasiyana, kugwiritsa ntchito mapiritsi ndikugwiritsa ntchito njira zowopsya, chifukwa mumangopeza zotsatira zazing'ono ndikuwononga thupi lanu.

Malangizo, choti muchite kuti muchepetse kulemera

Mawerengero owerengetsera

Chimodzi mwazimene zikuluzikulu za kuchepetsa kulemera kwake - kuchuluka kwa makilogalamu omwe amadyetsedwa ayenera kukhala osachepera. Lero, aliyense angathe kuyeza mlingo wa thupi lawo komanso m'tsogolo kuti adye malire ake. Ndalama zochepa zomwe zimagwiritsidwa ntchito moyenera thupi ndi 1200 kcal.

Pezani kuchuluka kwa mafuta, mapuloteni ndi chakudya

Chimene muyenera kuchita kuti mutaya thupi - kuyang'ana zomwe mumadya. Mwachitsanzo, chakudya ndi chophweka komanso chovuta. Ngati mukufuna kuchotsa kulemera kwakukulu, ndiye kuti zakudya zanu zikhale zokha zokha. Mafuta, ndi othandiza kugwiritsa ntchito mafuta osatsitsika.

Musaiwale za masewera olimbitsa thupi

Malangizo abwino kwambiri, zomwe mungachite kuti muchepetse thupi - kuchita masewera olimbitsa thupi ndikudya bwino. Chinthu chokhacho chingakuthandizeni kupeza zotsatira zabwino pankhani ya kuchepa. Ophunzitsa ambiri amalangiza tsikulo kuti ayambe ndi kuwongolera , zomwe ziyenera kukhalapo kwa mphindi khumi zokha. Ndikofunika kupatula maola angapo ophunzitsidwa mwamphamvu masiku atatu pa sabata. Njira yabwino yochepetsera - cardio, kuvina, thupi labwino, masewera olimbitsa thupi, ndi zina zotero.

Ndikofunikira kudya bwino

Ndikofunika kudya nthawi zonse komanso magawo ang'onoang'ono. Chifukwa cha ichi, thupi lidzagwira ntchito nthawi zonse, motero, liwotchetsani. Ndikofunika kuti muzidya momasuka, opanda zopsekera zokometsera pamsana kapena patsogolo pa TV. Mu mkhalidwe uno, ndithudi mudzadya chinachake chosasangalatsa komanso chapamwamba.

Onetsetsani kumwa madzi

Kusunga madzi muyezo ndilofunikira kwambiri kuti mutaya thupi. Mtengo wa tsiku ndi tsiku uli pafupi 2 malita. Ngati mumamwa madzi osakwana theka la ora musanakadye chakudya chambiri, mumadya pang'ono, chifukwa mimba idzadzazidwa ndipo chizindikiro chidzamveka mu ubongo kuti mwadyetsedwa kale.

Azimayi ambiri ali ndi chidwi choti achite chiyani kuti achepetse mimba? Pofuna kuthetsa nkhaniyi, malangizi onsewa, kuphatikizapo njira za SPA, mwachitsanzo, wraps, ndizoyenera. Ndibwino kuti mumvetsetse kuti n'kosatheka kuchotsa mafuta pamalo ena, thupi lonse limataya kulemera kamodzi.