Huremu asi 100, ndiko kutsvaga kwemusikana wese, uye muviri mutete unoda kuzvidzora. Kana iwe uchigara uchidya zvakanyanya uye kushaikwa kwekurovedza muviri, chimiro chako chiri nyore kuwedzera uremu. Zviri nyore kukora, asi zvakaoma kuonda.

Kana iwe uchigara usingakwanisi kudzikira pasi, ungangoda kuyedza izvi zvitanhatu zvekudzikisa mafuta zvigadzirwa zvakaoma. Aya matipi anoshanda achakubatsira iwe nyore kudonhedza mapaundi makumi maviri, kuitira kuti unzwe uine hutano uye uine simba.

Kutanga, kumuka mangwanani uye ita maminetsi gumi ekusvetuka jacks kana maminetsi makumi maviri ekumhanya usina chinhu

Mushure mekumuka mangwanani, maminetsi gumi ekusvetuka jacks kana maminetsi makumi maviri ekumhanya padumbu risina chinhu anogona kukurumidza kusimudza kurova kwemoyo wako uye kupisa mafuta.

Pamusoro pezvo, kutevedzera maekisesaizi emangwanani kunogonawo kusimbisa muviri, kukubatsira kukudziridza mararamiro ane hutano, uye kuisa simba mukushanda kwezuva uye kudzidza.

Chechipiri, bvisa zvese zvekudya mumba, gara uchidya katatu

Usachengete zvekudya kumba, kunyanya zvekudya zvisina kudya zvakadai semachipisi embatatisi, mapopcorn, uye chokoreti, kuitira kuti usanyanya kunwa macalories usingazivi.

Tinofanira kuchengeta tsika dzenguva dzose dzekudya, kudya katatu pazuva panguva uye maererano nehuwandu. Kudya katatu kwekudya kushoma chikafu chekudya, kudya mimwe miriwo uye michero uye chikafu chine mapuroteni, kuderedza kudya kweshuga yakakwira, chikafu chine mafuta akawanda, chinogona kukubatsira kudzora macalorie ekudya, kuwana kudzikisa mafuta.

Zano rechitatu, gadzirisa kurongeka kwekudya, idya miriwo kutanga

Vanhu vanoderedza uremu vanogona kuchinja kurongeka kwekudya, kudya miriwo yakakura-fiber uye mapuroteni ezvokudya kutanga, izvo zvinogona kuwedzera satiety uye kuderedza kudya kwe-high-calorie foods.

Zvinokurudzirwa kudya saradhi yemuriwo kana soup pakudya, uye wozodya chikafu chekudya uye nyama, iyo inobatsira kudzora macalorie ekudya uye kukurudzira kuderedza mafuta.

Tora kufamba kwemaminetsi gumi mushure mekudya usati wagara pasi

Usagara kana kurara pasi pakarepo mushure mekudya, asi tora maminetsi gumi kufamba kana kumira basa, izvo zvichabatsira kugaya uye kudzivirira kuunganidza mafuta.

Tinofanira kudzivisa kugara kana kurara pasi kwenguva yakareba, uye kushandisa nguva shoma yekufamba, kuwedzera kuwanda kwebasa kunobatsira kuchengetedza metabolism uye kukurumidza kupisa mafuta.

Zano 5: Kudya kwemanheru kunopera pamberi pe7 o'clock

Kunyanya kudya kwemanheru kunogona kutungamirira kukudzivirirwa uye kuunganidza mafuta, saka kudya kwemanheru zvine mwero. Kudya kwemanheru kunofanira kuedza kudzivisa kudya mukati maawa maviri vasati vaenda kunorara, uye zviri nani kupedza nguva isati yasvika 7 pm, izvo zvinogona kukubatsira kudzora macalorie ako ekutora usiku uye kudzivisa kukanganisa kunaka kwekurara nekuda kwekunyanya kuguta usiku.

Kurudziro 6: Imwe seti yekudzidziswa kwesimba mamwe mazuva ese

Kuwedzera kudzidziswa kwesimba kune uremu inzira inoshanda yekuwedzera tsandanyama uye kusimudza yako basal metabolic rate. Kuita maekisesaizi esimba zuva rega rega, senge squats, push-ups, mabhenji mashini, mitsara, kudhonza-ups, nezvimwe zvakadaro, zvinogona kukubatsira kukurumidza kupisa mafuta uye kuumba muviri wako.

Paunenge uchiita kurovedza simba, teerera kune kurongeka kwakarongeka kwechirongwa chekudzidzisa, sarudza kufamba kwakakodzera uye uremu kuti urege kukuvara. Panguva imwecheteyo, teerera kune kudya kwakanaka uye kuzorora, chengetedza kudya kwakakwana uye nguva yekurara.