20 enempilo ezikhokelela iziphumo ezinkulu

umsebenzi Physical kunye ukutya okunempilo uya kukunika impilo, ulonwabo kunye namandla. Kodwa imikhuba ezilula kunokuba isebenze ngakumbi ukuba kancinane kwabo iguqulwe kancinane. Phambi kokuba iindlela ezilula 20 bazive ngathi umntu omhle kakhulu ehlabathini.

1. Movement

Yonke imihla zama ukuhamba, ukubaleka, ukuhamba ngebhayisekili okanye uthathe wonke umsebenzi kunokwenzeka ebonakalayo imizuzu engama-30. ingqondo, umzimba wakho kunye esinqeni uqinisekise kubulela kuwe.

2. Priority: Sleep

Okukhona umntu indiva ukulala ebusuku, umonakalo ngakumbi ibangela empilweni. ubuthongo mfanelo ibalulekile xa kufikwa ekunciphiseni ubungozi izifo ezininzi ezaziwayo-kakuhle. Lo mkhwa kuya kukunceda ukuba unciphise umzimba kwaye anike kugqajukelwa amandla. ukulala Good ebusuku, uya kuba nako ukuphumeza zonke iinjongo ze-to-Uluhlu lokwenza. Iziphumo ziya Zizigqithile zonke izinto ezilindelweyo zakho.

3. Sela amanzi amaninzi

Ukuba uya ukusela amanzi amaninzi, ufumana amandla kwaye nomzimba wakho uya kuzitshisa calories ngaphezulu.

4. Yidla uyaqaphela

Ukususela ngoku, akukho izidlo avele! Libala malunga magqabi. Ukuba awukwazi komulela kwiimeko eziqhelekileyo, ezingcono ukutsiba isidlo. Xa udla kancinane, wena bekhululekile kwaye onwabele inkqubo. Xa kutyiwa, cinga ukutya kwakho, ukwenza ukhetho nempilo, lo mkhwa ukutya ukuzila.

5. Funda amanyathelo

Awukwazi imali izixhobo kunye imithambo zemidlalo abizayo nge umqeqeshi qethe. ugcine nje umkhondo izenzo zakho usebenzisa isicelo smart. usukelo lwakho lufanele lube ingxingwa amanyathelo 10,000 yonke imihla.

6. Yongeza amagqabi ukutya

Iimveliso ngaphezulu kuya kubakho ebomini bakho, kokukhona uya kuziva. Yongeza arugula ku pizza, isipinatshi isaladi kunye imifuno zinqunqwe kwi isuphu. Ifayibha kunye neevithamini ixesha elide balahle yindlala.

7. Cinga kakuhle

zempilo yengqondo kwakhona kubalulekile yobukho bethu. Ziba Ukufuna lithemba, lahla iingcinga ezingentle entlokweni yenu.

8. Uncedo imithambo, "umtya"

Lo msebenzi ayidingi hardware ezongezelelweyo, kwaye kungenziwa naphi na. iiveki ezimbini "ibha" nje imizuzwana 30-60 ngosuku kuya kuvumela umzimba wakho ukuba kuziva womelele.

9. ukolula

Uya kuhlala Skiwimo, kwaye ufumane i yamanzi engaphezulu amandla xa imizuzu embalwa ekuseni ukuze sinikele babe imithambo yokuzolula. Ngoko phi yoga ukhuko lwakho?

10 Yidla on amantongomane

Thatha emsebenzini amashwamshwam luncedo. Xa nati enesiqulatho eliphezulu protein, yingenelo amafutha omega-3, kwaye calories "engenanto" zilahlekile. Ukuzalisa encinane weminoti, ngosuku kuya kukunceda ukuba ugcine besinqe isilinganiso yakho igqibelele.

11. ukubaluleka imisipha

Uqheliso benemizimba akukwenzi ube "avuza" nenye indoda. Noko ke, izihlunu ephuhliswe kakuhle emzimbeni iza kuphucula ukutya. Ungasebenzisa dumbbells e ezintsonkothileyo yakhe eqhelekileyo. Ngoko ke umzimba wakho uya kuzitshisa kilojoules ngaphezulu, ukwandisa kwamathambo nokuqinisa izihlunu.

12. Sebenzisa Ungqabhuko omkhulu umsebenzi

I kakhulu Ungqabhuko yesibini-30 lomsebenzi kwiiklasi fitness eliqhelekileyo cholesterol yaye kwamnceda imisipha intliziyo. sixhenxe kuphela imizuzu imithambo kwizithuba elifutshane kakhulu ngokupheleleyo anayo na, nkqu ishedyuli kakhulu lexinene.

13. stand More

Xa rhoqo ukuhlala, wande uxinzelelo lwegazi kunye basengozini enkulu yokufa ngaphambi kwexesha. Rhoqo sukuma uhambe - nomzimba wakho nangoko kwakhona ngendlela esempilweni.

14. Ukujongisiswa yokudla

Ukuba efrijini izele iimveliso eziyingozi, oko kuthetha ukuba singqongwe izilingo. Ngoku lixesha lokuba enze uphicotho-zincwadi.

15. Lahla lo soda

iziselo nezihlwahlwazayo (kuquka ukutya) - utshaba eziphambili impilo yakho. Zama ukuyeka lo mkhwa kwaye endaweni Coke nokuselwa iziqhamo.

16. Ukuphumla kunye nokuzonwabisa

A imizuzu embalwa ngosuku kufuneka ukuphungula uxinzelelo kwaye "uqalise amabhetri." Thatha ikhefu ukusuka computer, ukufunda incwadi, ndiphulaphule umculo okanye kucamngca nje.

17. Ukufumaneka kokutya okunempilo

Ukuba iminqathe zibe ziingceba ecocekileyo narezhete wayifaka kwisingxobo kwiincam zakho zomnwe ziya kusoloko okulula sempilweni.

18. I 80/20 Umthetho

Ukuba yonke imihla uya kudla 80 ekhulwini ukutya okunempilo, ngoko uya kuba nethuba lokuba badle ice cream okanye ikeyiki ngaphandle nobungozi kwimpilo. Le ifomula - intsalela ogqibeleleyo.

19. Lungiselela izidlo zakho

Xa upheka ngokwakho, uyakwazi ukulawula ubungakanani amanqatha, sodium kunye calories. Khetha izithako yonke kunokuba phambili.

20. Solutions Smart ngaphandle

Lo mkhwa ngokutya ukutya okunempilo kufuneka mazingapheleli iindonga zekhaya lakho. Yiya kwindawo yokutyela? Emva koko ukuyalela isaladi okanye ahlulelane isidlo enkulu kunye nomhlobo.