Kana iwe uchida kushaya uremu nzira yakagadzikana uye uchengetedze pounds kuti uite zvakanaka, iwe unofanirwa kupera zvishoma nezvishoma. Nyanzvi nyanzvi dzinokurudzira kuti iwe unorasikirwa ne1 kusvika pa2 pounds pavhiki, kunyange zvazvo iwe usingatomboregi kupera mapaundi maviri vhiki imwe neimwe . Saka unozadzisa sei chinangwa ichocho? Iwe unogadzirisa simba rako rega kuti uwane kukwana kwakakwana kwekoriori .
Kurasikirwa 1 pound pavhiki, unofanirwa kusvika pane kukanganiswa kwekakori kese ka 3500 koriori pavhiki kana 500 makoriori pazuva. Kurasikirwa nemapuraundi maviri pavhiki, unoda kudarika nhamba iyoyo. Saka iwe unoda kusvika 1000-koriori pazuva risina kukwana kana 7000 makoriki pavhiki. Inzwi rakaoma? Hazvisi zvakaoma, kana iwe uchinge wawana hang. Uye iwe unogona kushandisa calculator yakafanana neyiyu kuti uone kuti makireji akawanda aunofanira kunge uri kudya kuderedza kurasikirwa.
Kubhadhara makori enyu kwakafanana nekubhadharira mari. Muwandisi wezvokurasikirwa kwemashoko Mandy Levy anotsanangura zvakakwana. "Maorikiti anowedzera kusvika mapaundi sezvo kushanduka kwega kwega kunowedzera kusvika kudhora. Dhora, kana masendi zana, rinogona kugoverwa nenzira dzakawanda: 100 pennies, nickels 20, 10 dimes, 4 quarters ... uye mitezo yakawanda yaro. Pane nzira dzakawanda dzekuparadzira makoriro ako. " Kana uchikwanisa kubhadharira makoriro ako kuti auye "pfupi" ne 500-1000 makoriro zuva rimwe nerimwe , iwe uchatora uremu.
Nzira dzakanakisisa dzekusvika pakakanganiswa kwekoroori
Maitiro acho ari nyore, asi kuchinja tsika dzako kuti udye zviduku uye kutama zvakawanda zvakaoma. Saka, kutora zvimwe zvekufungidzira kunze kwekugadzirisa, Mandy neni tinoisa misoro yedu pamwe chete uye takakwanisa nenzira 10 dzakagadzirwa kuti tive nekukanganiswa kwema calorie 500-1000 zuva rega rega.
Chinhu chimwe nechimwe pasi apa chine makori ekusika "kushandiswa kwemari" kushandiswa kukubatsira kusvika pachinangwa chako. Iwe uchaona zvingasarudzwa zve 500-calorie patsika rezuva kuti urasike imwe pound pavhiki kana 1000-koriori pazuva risina kukwana kurasikirwa mapaundi maviri pavhiki. Sezvinogara nguva dzose, koriori inoyera inofanirwa, saka nhamba yako chaiyo inogona kusiyana. Uye chiitiko chimwe nechimwe kana chikafu chinoparadzirwa chinoguma nekukanganisa. Izvi zvinoreva kuti iwe haugoni kubhadhara zvekudya kwako-ushamwari hwekuita nechingwa chekuwedzera kana naptime. Asi kusanganiswa kwega kwega kunofanira kukuisa danho rimwe pedyo kusvika pakuzadzisa chinangwa chako.
1 - The Morning Cleanse + Kubata Kushanda
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
"Tanga purogiramu yako nekunatswa," anodaro Mandy. "Pazuva rako rokutanga rehutano hwehutano hwakanaka, shandura kudya kwako kwemazuva ano (250 makorikori) uye mukati mako mangwanani-ngwanani (150 makorikori) kweEvolution Evhangeri Fresh Sweet Greens & Lemon juisi (100 makorikiti mumwe nomumwe) waunowana pane Starbucks. " Zvadaro masikati, iwe uchatotora kusvika kukanganisa 200-koriori. Kuti uwane chikamu chakazara che 500-calorie, shingaira paunotarisa TV mumanheru. Kutenda kana kuti kwete, nzvimbo inofadza yekugara yakadzika inogona kupisa mazana matatu ekoriki kana kupfuura.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Pakudya kwemasikati uye kudya kwemanheru, famba mudiki. Usaiti chipukisi chimwe nechimwe sandwich yako panguva yemasikati uye fura mbatata yakabikwa newaini yako. Iyo starch pachayo haisi yekuti inodhura mari yakawanda. Rimwe mbatata yakabikwa, somuenzaniso, rinopa 150-200 makoriori. Asi zvigadziro zvaunowedzera zvinogona kuwandisa mazana emamwe akawanda.
2 - No-Excuses Workout
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
"Endai kumitambo yejimini!" anodaro Mandy. Zvinonzwika zviri nyore, asi isu tose tinouya nezvikonzero zvokuzvidzivirira. "Usaita zvikonzero," anodaro. Mandy anoratidza kuti iwe unosarudza mafuta-moto moto maitiro maunokwanisa kuverenga kuitira kuti uzive kuti ingani makoriji iwe uri kupisa panguva yako. Isa chinangwa chokupisa mazana matatu emakori. "Nguva yaunoshanyira kumitambo yekutamba nefirimu yako yaunofarira (kana kuti TV marathon!) Kuitira kuti paunenge uchimhanya kana kufamba pachitsiko chetsika kana kuti elliptical, unogona kungobuda kunze uye kunongedza makiromita."
Zvino panzvimbo yekuzvipa mubayiro wekudya, shandisa masukese uye uzvipe iwe nemamwe makisikiti mazana maviri ehurukuro kuti uwane kukwana kwako kwema 500-calorie kwezuva.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Panguva yemangwanani, tya chingwa pa sandwich yako ugoiputira mu lettuce pane. Ganda rakabikwa kana bhisi rinoshanda zvakanaka. Vamwe dieters vanoshandisa kunyange hombodo yakabuda kunze kwechingwa . Uye sezvo usina chingwa, hauzombodi kuti inowanzogadzirisa. Pasina chingwa uye maoo, iwe watora zvingwa zvako zvemasikati nema 250 makori.
Kupisa mamwe 250 makorikori, kuvhara kasi kana kuwedzera kutenderera kana iwe uri pamotokari yako yemotokari pamitambo yekurovedza. Kungoshandiswa kuduku kunogona kuwedzera kusvika kune mamwe 200-300 makorikori panguva yekushanda kwako.
3 - Sangano Nemaoko Ako
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Imbwa yako ndiyo yakakwana yekurasikirwa nemudzidzisi. Anogara akagadzirira kukubatsira iwe kupisa makorikiti kuti udzike pasi. Kupisa 250 makorikori, tora pooch yako yekufamba kweawa imwe kufamba.
Zvadaro mushure mekudya kwekodori-yakarongedzwa, fadzwa neka "dhimoni". "Rimwe rekudya zvandinoda zvikuru ndiTaffy Apple yangu," anodaro Mandy. "Anosunganidza 60-calorie Sugar-Free Caramel Snack Pack ine 80-calorie crisp Granny Smith aple.Iyi 140 calorie dessert inoda kusvika 300 makorikiti eghter kupfuura ndiro chaiyo ice cream, saka hauzongosviki kukanganiswa kwekoriki 500, iwe uchapfuura.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Kuti utende imbwa yako ichifamba muchikamu chekugadzira chika, tora pooch yako paki kuti uite basa rekuenda . Uchawana nzvimbo idzi dzakakwana pamapaki akawanda emunharaunda uye munzvimbo dzemunharaunda. Iyi inzira yakanaka yekupisa makoriro uye kuvaka simba.
4 - Mugovera Night Savings
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Iwe unogona nyore nyore kuchengetedza makoriro paunoenda neshamwari . Nokuda kwekudya-ane ushamwari hwekudya, Mandy anoratidza kuti iwe unounza wako ... chero chii. "Ita yako yakadzika-cal-salad mavara, madiki, cheeses, uye zvimwe zvipfeko kuti udye newe," anodaro. "Iwe uchachengetedza yakawanda calori bucks." Ndiani ane hanya kana iwe uchiita saMaria Poppins achibvisa zvose izvi pfuma kubva muchikwama chako? Iwe wava kuda kuva ganda! " Uye taurirai mudzidzisi kuti adye chingwa. Pasina chingwa kana yakakorori yakakura masukisi uye zvipfeko, unogona nyore nyore kuchengetedza mazana mashanu emakoriori (kana kupfuura!)
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Iwe unogonawo kuchengetedza mega makoriyori kuburikidza nekuputika iyo booze. Kutaura zvazviri, iwe unogona kuurasikirwa nyore nyore kana ukarega kunwa kwechinguva kana kusingaperi. Zuva rimwe nerimwe rinomwa rine kubva kune mazana matatu kusvika ku100 makorikori kana kupfuura. Wedzera awa mukutamba pasi uye pamwe chete nezvokudya zvako-zvine ushamwari hwekudya, iwe wawana purogiramu ye-1000-calorie yezuva.
5 - Math uye Miles Plan
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Imwe nzira iri nyore yekuita chokwadi kuti uri kusvika kudikanisi yako yekoriro zuva rega roga kuverenga BMR yako . Yako BMR kana kuti inoshandiswa nehutachiona yehutachiwana ndiyo nhamba yemakirori muviri wako unoda kuita mabasa ekutanga sekufema. Kana uchinge uchinge uchinge uine chiyero ichocho chekare uye uchitefamba makiromita mashanu mukati mezuva, iwe unofanirwa kusvika pakakanganiswa kwe-calorie 500. "Kufamba kuenda kubasa, kumhanyira pamusoro pekutsika, kutora manheru, kutarisa masitepisi, kuita mabasa epamba, kudzingirira vana vako, izvi zvose," anodaro Mandy. Itai basa rekuongorora uye kutarira kufamba. "Makiromita mashanu ari nyore kuita pane zvaunofunga, kunyanya kana iwe uchiri kushanda.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Kana iwe uchitove wakashinga mukati mezuva, wedzera zvimwe kufamba. Iwe unogona kuita kuti basa rako rekudzikisa imba rive mukati mekuita basa rokugadzirisa uye kutaurirana panguva imwe chete. Kana kutendeuka manheru ako famba uchienda kune imwe nguva kufamba-famba . Zvenguva inzira yakanaka yekuvandudza utano uye kupisa mafuta akawanda.
6 - Inwa Mvura Pabasa
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Inwa mvura panzvimbo yezvinodhaka zvinodhaka kuti uchengetedze mazana emakoriri masikati . Zvokudya soda, flavored coffee, uye kunyange mitambo yemiti yakazara neshuga uye mamwe mafuta ekugadzira. Uye zvimwe zvezvinwiwa izvi zvine mazana emakori. Musoro kumvura inotonhorera panzvimbo panzvimbo yekuti uwane kukwana kwe-calorie 500.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Bvisa imwe mazana mashanu makorikori nokuzadza imwe yeawa yepamusoro kukwira kubasa. Kana izvozvo zvikaita zvakaoma zvikuru, usanetseka. Iwe hausi kutoda chikwata chekuita zvekudzidzira kuti upedze basa iri. Chaizvoizvo, iwe unogona kurasikirwa nehutano paunenge uine basa iri iri nyore. Ingotora maawa oga oga uye famba masitepiti kwemaminitsi 7-10. Pashure pezvikamu zvakasiyana-siyana, iwe uchange uine maawa akazara okugadzirira. A
7 - Bvesai Maoriro Nevana
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Une vana pamba here? Vakaisa kuti vashande? Vana vanoda kutamba mitambo uye vanofarira kumhanya-famba. Saka iise simba iro risina simba rokushanda. Tora vana kupaki yemutambo wematekisi. Iyi miitiro yepakati yemaitiro inogona kupisa 300-400 makorikori muawa. Zvadaro tungamira kumidziyo yebhuku yekutamba kuitira kuti mhuri iite basa rakanaka kuti uwane kukwana kwako kwakazara mazana mashanu-calori.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Isai pikiniki ine hutano kuti muuye kupaki asi chengetedza makora enyu mukutora nekucheka zvikamu zvenyu zvose muhafu. Kana iwe uchiita izvi panguva yezvokudya zvako zviviri mukati mezuva iwe unogona kutema mamwe mazana mashanu kusvika ku500 kuti uwane kukanganiswa kwekoriori iwe unoda kurasikirwa 2 pounds pavhiki.
8 - Nyoka Yakasakara Nokurasikirwa Kwemafuro
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Nhamba dzekudya dzinotapira zuva nezuva dzinogona kuwanda kupfuura yekoriori iwe unopedza panguva yekudya. Izvo zviduku zviduku zvinowedzera! Saka kuti uderedze yako caloric kudya nema 500 makorikori, shandura zvokudya zvako zvekudya nekushumira kamwe chete kwechibereko chitsva kana yemiriwo. Iwe unogonawo kubvisa zvinotyisa zvachose zvachose. Uchitenda kana kwete, kunwa mvura hakudiwi apo uri kuedza kukanda uremu. Chaizvoizvo, chinogona kuita kuti uwedzere kuwedzera mune zvimwe zvinonzi dieters .
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Kuvenga zvakaoma kushanda? Hapana dambudziko! Shandisai mamwe 500 makoriyori ane nyore nyore (asi kwenguva refu) masikati panguva. Ronga mangwanani-ngwanani famba kweawa imwe mangwanani uye zvakare zvakare manheru. Basa rimwe nerimwe rinofanira kupisa zvinenge 250 makori.
9 - Slimming Smoothies
500-Kukanganiswa kweKarori Kurasikirwa 1 Pound pavhiki
Zvokudya zvinotsiviwa nenzira inyoreka yekuchera makorikori mazana mashanu kubva pakudya kwako kwezuva nezuva. Kana iwe ukatsiva imwechete kana miviri yekudya neine slack smoothie, iwe unofanira kusvika pachinangwa chako. Asi iwe unofanirwa kudya-friendly friendly smoothie. Izvozvo zvinoreva kuti hausi kungokanda boka rezvigadzirwa mu blender uye tariro yezvakanakisisa. My favorite green smoothie is a great option. Inosanganisira sipinashi, apuro, bhanana, uye mapuroteni powder. Icho hachina kumira zvakanaka, asi iwe uchachida.
1000-Nhamba yeKarori yekurasikirwa 2 Makirogiramu kwevhiki
Ita basa shoma nhasi kuti upise imwe 500 maoriyori. Itai mana zvakanyanya masiniti mashanu-mashoma ekurasikirwa kwemaitiro ekushanda kwekupisa imwe mazana mazana mashanu emakori. Iva nechokwadi chekuti iwe unoshanda zvakaoma zvakakwana kuti utore ruzivo rwezere rakazara koriori. Bhonasi ndeyokuti mushure mekuita basa iri, iwe zvechokwadi unopisa makoriki akawanda kwezuva rose nekuda kwemetabolism-kukurudzira kunonzi EPOC.
10 - Apo Mukusatenda ....
Chimwe chezvinhu izvi chinosangana nekugadzirisa maitiro ekugadzira nzira yekudya kuti usvike kushayikwa kwekoriori chinangwa, Asi, ngatitarisei. Iko kuchava nemazuva apo iwe haugone kupedza zvose zviri zviviri kana kunyange chimwe chezvinhu izvi zvakajeka kuti usvike kuora muviri kwako chinangwa. Uye ndizvo zvakanaka. Kana usina mubvunzo, ingodya zvishoma. Cheka zvikamu zvako zvezvokudya muhafu, kubvisa sauces uye kupararira, uye kunwa mvura. Aya matanho matatu ari nyore achaderedza yako caloric kudya zuva rega rega.
Chinonyanya kukosha ndechekusagadzikana. Kana iwe uine zuva rakashata, riseka, uye dzoka zvakare pamusoro penzira mangwana. "Kudya kunonwisa-isu tose tinozviziva," anodaro Mandy. "Asi mafungiro chinhu chose uye kubudirira kunogona kuva rwendo rwakareba. Zvishoma iwe unogona kuita ndezvokufara zvishoma kusvika ipapo."