6 Zvikonzero Zvokunyengera Iwe Hausi Kurasikirwa Huremu

Zvemukati

• Sei Ndisiri Kurasikirwa nehuremu?
• 1. Handinwi mvura yakakwana.
• 2. Ini skimp pane protein.
• 3. Ndinogara nguva zhinji pazuva.
• 4. Nhamba dzangu dzadzimwa.
• 5. Ndinoshanda nguva dzose.
• 6. Ndiri nestress kesi.
• How Get Weight-Loss Results
• Mhiri kweChiverengo
• Ongororo ye

Food Journal? Tarisa. Kugara uchirovedza? Hongu, zvirokwazvo. Yaringana fiber kuti uchengetedze uto rese nguva dzose? Iwe unazvo. Ini ziva sei kuonda. Ndanga ndichinyora nezvemusoro wenyaya kweanopfuura makore gumi. Ndosaka zvaishungurudza pandinoona kuti mapaundi aive akanamatira kwandiri semukomana anozvimiririra, zvisinei kuti ndakaedza zvakadii kana kuti ndakaita zvakaoma sei. "Sei ndisingarasikirwe nehuremu?" Ndakada kubvunza sikero yangu. Uye sekureva kwenyanzvi, vakadzi vazhinji vakaita seni vanowana nyonganiso imwechete pamusoro penhamba isingazungunuke kunyangwe nekuedza kwavo. (BTW, kana ukaona uchigadzirisa, ona pano: Uyu blogger wekusimba anoratidza kuti huremu ingori nhamba.)

Ndakatsunga pakupedzisira kuita pundutso, ndakapinda mukutsvagisa uye nekudya kwakabikwa gurus kuti ndione zvikonzero zvishoma zvinozivikanwa nei kuedza kwako - neyangu - kusati kwave kuratidzwa pachiyero. Izvi ndizvo zvandakadzidza.

Sei Ndisiri Kurasikirwa nehuremu?

1. Handinwi mvura yakakwana.

Isu tese takanzwa kukosha kweH2O kana zvasvika pakudurura mapaundi. Zvinobatsira kudzvanyirira kuda kudya, saka hauzonyanyi kudyisa. Asi hazvisi izvo zvese: Kana iwe wakashayiwa mvura, itsvo dzako hadzigone kushanda nemazvo, saka muviri unotendeukira kuchiropa kuti uwane imwe rutsigiro. Nemhaka yokuti chiropa chiri kushanda zvakaoma, mafuta akawanda aunodya anochengetwa, pane kupiswa.

Chinonyanya kundishamisa, zvakadaro, ndechekuti kana uri kukwidza fiber yako yekudya asi usingagare uchizadza bhodhoro rako remvura, zvinhu zvinowanzoita zvishoma, er, kutsigirwa. "Zvakakosha kuwedzera fiber zvishoma nezvishoma uye kuwedzera kudyiwa kwemvura panguva imwe chete. Zvikasadaro, pachinzvimbo chekubatsira kugaya, faibha inogona kutungamira mukuzvimbirwa," anodaro Anna-Lisa Finger, R.D, mudzidzisi wega anozivikanwa uye wezvekudya. Zvinoitika, ini kazhinji ndinodya zvinenge zvakapetwa iyo yakakurudzirwa 25 magiramu e fiber zuva nezuva. Izvo zvinogona chaizvo kutora chikamu mune nei ini ndisiri kurasikirwa uremu. (Yakabatana: Zvinoita here Kuti Idye Zvakanyanya Fiber?)

Ingani mvura yakawanda yandinofanira kunge ndichinwa? "Inenge hafu yehuremu hwemuviri wako mumaounces zuva rega rega, kunyanya kana uri kurovedza muviri," anodaro Pamela Wartian Smith, MD, munyori weSei Iwe Usingakwanisi Kuderedza Uremu. Saka iwo masere-makapu-a-zuva mutemo unoshanda chete kune vakadzi vanogara pasi vanorema 128 mapaundi (chokwadi segehena kwete ini!). Kana iwe uri mumwe wekudya hukasha hwefiber (ane mhosva), imwezve 8 kusvika ku16 maonzi emvura pazuva ipfungwa yakanaka, anowedzera. Ingoyeverwa: Huwandu hwemvura - kwandiri, rita pakudya kwega kwega, hushoma - hunoda kushanda nesimba uye huchashandura iwe kuita muchina wekukoira.

2. Ini skimp pane protein.

Ongororo dzinoverengeka dzinoratidza kuti kudya kweprotein kwakakwira kunokonzeresa mamwe mapaundi akadeurwa, pakutanga pakutanga. Imhaka yekuti protein inowedzera kunzwa kwekuguta uye inodzivirira yako kurasikirwa mhasuru sezvaunorasikirwa nemafuta. Iwe zvakare une chekudya thermogenesis, inova simba raunopisa kugadzirisa uye kushandisa chikafu chaunodya, parutivi rwako. "Muviri wako unoshandisa simba rakawandisa kugadzirisa mapuroteni kupfuura carbs kana mafuta," anodaro Cari Coulter, R.D., director director wechirongwa cheWellspring Loss Camp muKenosha, WI. "Saka zvikafu zvine mapuroteni akawanda zvinoita kuti upise macalorie zvishoma."

Saka ndoda mapuroteni akawanda sei ini pazuva? "Zvinoenderana nehuremu hwako, asi vakadzi vazhinji vanofanirwa kuwana magiramu makumi mana kusvika makumi masere," anodaro Dr. Smith. Kuti ndiite izvozvo, ndine yogati yechiGreek (18 gramu) kana mazai akati wandei (13 magiramu) pakudya kwemangwanani, uye ndinodya mashoma ehuku dzakaonda (25 gramu) kana hove (22 gramu) kana kuunganidza kubatsira nyemba nhema (15 gramu) kana nyemba (18 gramu) panguva yekudya kwemasikati nekudya kwemanheru. Kana ndichida chikafu, ndinonhonga chitsama chemaarumondi mbishi (magiramu matanhatu). Nekuda kweizvozvo, ndinonzwa kuguta - dzimwe nguva kuguta zvekuti handitombosvevedze kuruma ice cream yemwanakomana wangu (mabatiro andaiita kana ndaiva nenzara kana kuti kwete) - saka zviri nyore kuchengeta macalorie ezuva nezuva.

3. Ndinogara nguva zhinji pazuva.

Ini ndinonyora nguva yakasimba yekurovedza muviri kanenge mazuva ese. Asi kunze kweizvozvo, nguva yangu inonyanya kushandiswa ndakagara pamberi pekombuta. Ichi chingava chimwe chezvikonzero nei ndiri kushanda kunze asi ndisiri kuderedza uremu?

Hongu. Zvakawanda kundishungurudza, tsvagiridzo inoona kuti maekisesaizi akazvipira haangogone kutsiva kugara wakagara nguva yese. Maererano neimwe ongororo yeYunivhesiti yeMissouri-Columbia, kugara kwemaawa mashomanana chete kunoita kuti muviri wako umire kugadzira enzyme inodzivisa mafuta inonzi lipase. Hazvishamisi kuti ini handisi kurasikirwa nehuremu zvachose. Kusimuka nekufamba kwemaminetsi maviri chete panguva yeimwe yeaya maawa kunopisa yakawedzera makumi mashanu neshanu macalorie pazuva, sekutsvagurudza kubva kuYunivhesiti yeWisconsin-Milwaukee.

Nyanzvi dzinokurudzira kumisikidza timer pakombuta kuti ikuyeuchidze kufamba awa imwe neimwe, asi chakandibatsira ndiFitbit One (Buy It, $ 280, amazon.com). Ini ndinochengeta ichi chiitiko tracker chakatemerwa kubhurugwa rangu 24/7, uye handiende kunorara kudzamara ndavhara zviuru gumi zvematanho pazuva. Kuti ndiite izvozvo, ndinoteerera mamwe ekurudziro isu tese takanzwa kanosvika miriyoni ("Tora masitepisi panzvimbo yerifiti," "Paka kure kure nezvitoro"). Ndinotomhanya panzvimbo uku ndichikwesha mazino ndichiona TV. Pakutanga murume wangu nemwanakomana wangu vakaseka tumabhuru twavo tudiki pandiri, asi ikozvino vachindiona ndichitenderedza imba yekutandarira zvinovarova seyakajairika. Kufamba chikamu chenguva yemhuri yangu yemanheru, uye "Matanho mangani aunawo izvozvi?" rave idzva "Tiripo zvakadaro here?" Ndakatopa Fitbits kushamwari nemhuri sezvipo kuti tione kuti ndiani anotora matanho mazhinji. Kufambisa-kwakawanda basa: kwaitwa.

4. Nhamba dzangu dzadzimwa.

Ndaigara ndichizviona semasvomhu whiz, saka ndakafunga kuti ndaive nemacalorie-in, macalorie-out formula pasi. Asi zvakadaro ini ndaigara ndichiita basa asi ndisingarasikirwe nehuremu. WTF?

Heano maitiro andakaona kuti mangani macalorie andinofanira kudya pazuva: I got my basal metabolic rate (BMR, kana nhamba yemacalorie andinoda kuchengetedza uremu hwangu) ndichishandisa online calculator, uye ndakapinda "yepakati" yezinga rangu rekuita, nokuti ndinoita maekisesaizi nguva dzose. Izvo zvakandipa angangoita 2 400 macalorie pazuva. Ipapo ini ndakawedzera chero macalorie andinopisa panguva yekushanda kwangu (kazhinji anenge mazana mashanu), zvinoenderana neyangu yemoyo-yekutarisa tarisa. Izvi zvaireva kuti ndaigona kudya dzinosvika zviuru zvitatu zvemakoriori pazuva ndisina kuwana pondo (kana ingangoita zviuru zviviri nemazana mashanu pazuva kuti ndirasikirwe pondo pavhiki). Chokwadi, zvaiita kunge zvakakwirira, asi ini ndanga ndashandisa karukureta. Zvaifanira kunge zviri izvo!

Kwete nekukurumidza, Coulter anodaro. "Calculator yeBMR yatokonzeresa mumacalorie aunopisa pamwe nekushanda kwako, saka haufanire kuzviwedzera zvakare," anotsanangura. Nhengo yekirabhu yemasvomhu yakabviswa! Nguva yese iyi ndaive ndafunga zvandaida zvezuva nezuva zvaive mazana mashanu macalorie akakwirira kupfuura zvavaive chaizvo. Ndosaka ndiri kusiri kuonda.

5. Ndinoshanda nguva dzose.

Ndinoziva, ndinoziva. Maitiro ekurovedza muviri angaite sei kuti uwane? Kutanga, vanhu vanowanzodya zvakanyanya pavanenge vashanda kunze, kungave nekuti vanonzwa kuti "vakazviwana," kana nekuti vari kuwedzeredza kuti vakapisa zvakadii - kana zvese zviri zviviri. "Izvi zvinonyanya kuitika mumatanho ekutanga echirongwa chekusimbisa muviri, apo muviri wako wave kujaira kuderera kwemakoriyori anopedzwa uye kuwedzera kwemakoriyori akapiswa," Finger anodaro. (Verenga: Uri kunetseka nenzara.)

Kushanda kunze kunogona zvakare kuita kuti iwe uchengetedze mvura. "Kuti uve nechokwadi chekuti haupererwe nemvura, iyo plasma iri muropa rako inochengetera mamwe mapaundi maviri kusvika mana emvura," anotsanangura Michele S. Olson, Ph.D., purofesa wezvekushandisa sainzi paAuburn University kuMontgomery mu Alabama. "Unogara uchitakura iyo yekuwedzera mvura kunze kwekunge waita kushomeka; haina mafuta kana mhasuru, asi kungova nemvura zhinji. Chinhu chakanaka." Icho zvakare chinhu chakanaka kuramba uchichekerera H2O, iyo inogona, inopesana, kubatsira kudzikisira kuwedzerwa kuchengetedza kwemvura. Saka ini ndichatora zano raOlson uye ndirambe ndichishanda, zvakanaka-hydrated ... uye kubva pachiyero. Uye ini zvakare ndichayeuka kuti kurovedza muviri kunonyanya nezve hutano hwese uye hutano pane huremu, uye hongu, kuwana mhasuru kunogona kureva kusimuka pachiyero. (Uye icho chinhu chakanaka kuti unzwe wakasimba uye uchipisa mafuta akawanda nekufamba kwenguva.)

6. Ndiri nestress kesi.

Ini ndakafanana nemakonzo erabhorani - nevanhu - vanoshandukira kunyaradza chikafu uye kurongedza mapaundi pavanenge vari pakumanikidzwa. "Hormone inoshungurudza cortisol inokonzera kurwisana-kana-ndege mhinduro, iyo inokurudzira chido chekudya," Dr. Smith anoti. "Pamusoro pezvo, inokwidzirisa kugadzirwa kweimwe kemikari yeuropi, neuropeptide Y, iyo inowedzera kushuvira makabhohaidhiretsi." Saka pane sainzi chaiyo yekutsigira nei uchida kudya chingwa chose kana iwe uchinetseka zvakanyanya.

Kunyange pandisingaregi kuchiva, kushushikana kunogona kuita kuti ndisanyanya kuonda. "Kortisol yakawandisa inoderedza metabolism," akadaro Dr. Smith. "Kunyanya kuipa, kunyanya kunetseka kunoita kuti mafuta achengetwe munzvimbo yedumbu, uko uremu huri kuoma kurasikirwa."

Sezvineiwo, zvinhu zvakawanda zvandiri kuita kuderedza uremu zvinofanirawo kurerutsa hasha dzangu. "Kudzidzira muviri kunoderedza kushungurudzika," Dr. Smith anoti. "Kudya kwakadzikama, kunovaka muviri kunogona kugadzirisa kukuvadzwa kunoitwa kushushikana kumuviri, uye network yekushamwaridzana inobatsirawo." Saka timu yangu yeFitbit-yakapfeka shamwari uye fam iri kundibatsira kudzikisa huremu munzira dzakawanda kupfuura imwe. (Yakabatana: 11 Zvikafu Zvinorwisa Kushushikana)

How Get Weight-Loss Results

Saka kurovedza muviri kunobatsira here kuti uderedze huremu? Pave nemwedzi mitatu kubva pandakatanga rwendo urwu, uye ndarasikirwa nemakirogiramu gumi nemaviri - pondo yakasimba pasvondo. Ndakawedzera mvura yangu uye mapuroteni ekudyiwa, ndinofamba zvakanyanya muswere wese, uye ndiri kuyedza kushushikana zvishoma. Asi chimwe chezvakanakisa zvinhu zvandakaita chave chiri - enda chimiro - kwete kuzviyera pachangu, zvirinani kwechinguva chidiki, sekutaura kwaOlson.

Ndakaedzwa pakutanga, asi ndakaomerera pazinga rangu rekumira kwemwedzi. Iye zvino ndinoyera vhiki nevhiki, asi kuchinja-chinja hakundinetsi. Mushure mezvose, "Huremu hwemuviri hunogona kuchinja kusvika pamapaundi mashanu pazuva chero ripi zvaro, saka huwandu hwawakadurura hunogona kurasika," Dr. Smith vakatsanangura.

Pakupera kwezuva, ndinoziva kuti ndiri kugadzira dhefisiti yekoriori yemazuva ese, zvisinei kuti chikero chinoti chii. Uyezve, ndawana dzimwe nzira dzekuyera kufambira mberi kwangu (kushevedzera kune dzisiri-chiyero kukunda!). Ini ndinonzwa kuvhenekerwa - munzira dzakawanda kupfuura imwe.

Mhiri kweChiverengo

Kana chikero chikuburitsa, heano dzimwe nzira nhatu dzekuyera kufambira mberi kwako.

1. Hembe dzako dzinokwana sei? Edza paiya imwechete yejean uye shati mavhiki matanhatu kusvika masere ega ega.
2. Unonzwa sei? Iwe unofanirwa kuva nesimba rakawanda, kurara zviri nani, uye kunzwa kusanyanya kunetseka.
3. Zvakawanda sei zvaungaite? Chengetedza chinyorwa chekudzidzira uye tarisa kuti huremu hupi hwaungasimudza uye kuti mangani mamaira aunogona kufamba kana kumhanya.

Ongororo ye