cara menurunkan berat badan tanpa olahraga dengan cepat aLose isisindo ukuze inombolo okahle is ukuthola okuningi kwenziwe . Hhayi kuphela ngenxa okufunwa indlela yokuphila futhi basekele ukubukeka , kodwa futhi ngcono ikhwalithi kwezempilo . Esikhundleni sakho kokuthatha imiphumela imithi side abawona ecacile , sebenzisa lolu ndlela elula !
Bob Harper , nomqeqeshi ngubani I Loser Enkulu Kunazo senza i- United States zihlanganyela imfihlo kancane lokhu elula , kubika uBeauty Genius . Bob uye wakwazi ukunciphisa umzimba abantu abaningi . Manje , Ithuba lakho !
1 . Amanzi AMHLOPHE
Amanzi umthombo isimangaliso , futhi lokhu kuyisimangaliso owayengakushintsha ukuma zomzimba wakho . Njalo ekuseni , qala umsebenzi nge ingilazi enkulu yamanzi . Yup , izibuko big . Ukuphuza nge Usayizi uzoqala inqubo umzimba . Ungase futhi baphuze amanzi ngaphambi kokudla . Kuyinto elula futhi evikelekile ukwenza isisu bazizwe egcwele ngaphambi kokudla , ngakho ngeke udla kakhulu .
2 . Amaphrotheni ukusetshenziswa
Yidla amaprotheni esiningi nsuku zonke. Ukusetshenziswa of amaprotheni at kwasekuseni , kwasemini ne dinner . Kuyiqiniso ungakhohlwa edonsa carbohydrate kanye kwamafutha emihle . Amaprotheni ingatholakala inyama , inkukhu , inhlanzi , amaqanda , ubisi , amantongomane , kuhlanganise tempeh namantongomane .
3 . GWEMA EKUSENI EMNANDI
Ekuseni , azinalo eziningi kilojoule ngokusebenzisa uphuzo zakho . Okuwukuthi , ngangokunokwenzeka asikho utshwala ngoketshezi olunoshukela ekuseni . Ulwazi Full uchofoze lapha
4 . Ukuthi yini okudlayo
Ukudla awukona nje ukubeka ukudla , nokutshalwa ukugwinya . Kufanele bazi ukuthi yini ungena umzimba . Funda lonke ulwazi amalebula umsoco , kilojoule bangaki , kuhlanganise ukwakheka carbohydrate , amafutha kanye amaprotheni .
5 . Ukudla ukudla kanye ngesonto izintandokazi imenyu
A ukudla plus okumnandi ngokuvamile okunamafutha amaningi kanye kilojoule . Not ngokudla ukudla ozithandayo sebebonke akuyona into enhle , ngoba uma umzimba wakho akhuthazwa ukuba sikujabulele it , wena uyodla esiningi .
Ngakho-ke , kungaba ngcono uma wena konakalisa nolimi kanye ngesonto . Yakha usuku olukhethekile lapho ungakwazi ukujabulela ukudla ozithandayo ngaphandle kokuzizwa benecala . Kodwa khumbula , akusho nawe ungadla ' olubi ' kuhlanganise ngolunye usuku, kodwa udle kuphela balowo okhonzayo kokudla okuhle ngosuku olulodwa .
Bob Harper , nomqeqeshi ngubani I Loser Enkulu Kunazo senza i- United States zihlanganyela imfihlo kancane lokhu elula , kubika uBeauty Genius . Bob uye wakwazi ukunciphisa umzimba abantu abaningi . Manje , Ithuba lakho !
1 . Amanzi AMHLOPHE
Amanzi umthombo isimangaliso , futhi lokhu kuyisimangaliso owayengakushintsha ukuma zomzimba wakho . Njalo ekuseni , qala umsebenzi nge ingilazi enkulu yamanzi . Yup , izibuko big . Ukuphuza nge Usayizi uzoqala inqubo umzimba . Ungase futhi baphuze amanzi ngaphambi kokudla . Kuyinto elula futhi evikelekile ukwenza isisu bazizwe egcwele ngaphambi kokudla , ngakho ngeke udla kakhulu .
2 . Amaphrotheni ukusetshenziswa
Yidla amaprotheni esiningi nsuku zonke. Ukusetshenziswa of amaprotheni at kwasekuseni , kwasemini ne dinner . Kuyiqiniso ungakhohlwa edonsa carbohydrate kanye kwamafutha emihle . Amaprotheni ingatholakala inyama , inkukhu , inhlanzi , amaqanda , ubisi , amantongomane , kuhlanganise tempeh namantongomane .
3 . GWEMA EKUSENI EMNANDI
Ekuseni , azinalo eziningi kilojoule ngokusebenzisa uphuzo zakho . Okuwukuthi , ngangokunokwenzeka asikho utshwala ngoketshezi olunoshukela ekuseni . Ulwazi Full uchofoze lapha
4 . Ukuthi yini okudlayo
Ukudla awukona nje ukubeka ukudla , nokutshalwa ukugwinya . Kufanele bazi ukuthi yini ungena umzimba . Funda lonke ulwazi amalebula umsoco , kilojoule bangaki , kuhlanganise ukwakheka carbohydrate , amafutha kanye amaprotheni .
5 . Ukudla ukudla kanye ngesonto izintandokazi imenyu
A ukudla plus okumnandi ngokuvamile okunamafutha amaningi kanye kilojoule . Not ngokudla ukudla ozithandayo sebebonke akuyona into enhle , ngoba uma umzimba wakho akhuthazwa ukuba sikujabulele it , wena uyodla esiningi .
Ngakho-ke , kungaba ngcono uma wena konakalisa nolimi kanye ngesonto . Yakha usuku olukhethekile lapho ungakwazi ukujabulela ukudla ozithandayo ngaphandle kokuzizwa benecala . Kodwa khumbula , akusho nawe ungadla ' olubi ' kuhlanganise ngolunye usuku, kodwa udle kuphela balowo okhonzayo kokudla okuhle ngosuku olulodwa .
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