20 Nā Kumu Maʻamau No Ke aha ʻAʻole ʻoe e Lilo i ke Kaumaha

Anter

• 1. Malia paha e Lilo ana ʻoe me ka ʻike ʻole
• 2. ʻAʻole ʻoe e mālama i ke ala o kāu mea e ʻai ai
• 3. ʻAʻole ʻoe ʻai i ka Protein lawa
• 4. Ke ʻai nei ʻoe i nā Calories he nui loa
• 5. ʻAʻole ʻoe e ʻai i nā meaʻai āpau
• 6. ʻAʻole ʻoe e hāpai ana i nā kaupaona
• 7. ʻO ʻoe ʻo Binge Eating (ʻoiai ma ka meaʻai olakino)
• 8. ʻAʻole ʻoe e hana ana iā Cardio
• 9. Ke inu nei nō ʻoe i ke kō
• 10. ʻAʻole ʻoe e hiamoe maikaʻi ana
• 11. ʻAʻole ʻoe e ʻokiʻoki i nā carbohidrat
• 12. Ke ʻai pinepine nei ʻoe
• 13. ʻAʻole ʻoe inu wai
• 14. Ke inu nui nei ʻoe i ka waiʻona
• 15. ʻAʻole ʻoe e ʻai me ka noʻonoʻo
• 16. Loaʻa iā ʻoe kahi kūlana olakino e paʻakikī ai nā mea
• 17. Hoʻohui ʻoe i ka ʻai Junk
• 18. Ua lōʻihi loa ka pōloli ʻana iā ʻoe iho
• 19. Kūpono ʻole kāu mau mea i manaʻo ai
• 20. Kālele nui ʻoe i kaʻai ʻana
• Ka Laina Lalo

Ke lilo ʻoe i kaupaona, hakakā hou kou kino.

Hiki paha iā ʻoe ke lilo i ka nui o ke kaupaona i ka wā mua, me ka ʻole o ka hoʻoikaika. Eia nō naʻe, lohi paha ka hoʻohaʻahaʻa ʻana i ke kaumaha a kū ʻole paha ma hope o kekahi manawa.

Ke papa nei kēia ʻatikala i nā kumu maʻamau he 20 no ke kumu e lilo ʻole ana ka paona.

Loaʻa iā ia nā ʻōlelo aʻoaʻo hiki ke hana i ka wāwahi ʻana i ka pā a lawe hou i nā mea.

1. Malia paha e Lilo ana ʻoe me ka ʻike ʻole

Inā manaʻo ʻoe ke ʻike nei ʻoe i kahi plateau kaumaha, ʻaʻole pono ʻoe e huhū i kēia manawa wale nō.

He mea maʻamau no ka pālākiō ʻaʻole e nalo no kekahi mau lā (a i ʻole mau pule) i kēlā me kēia manawa. ʻAʻole kēia manaʻo ʻaʻole ʻoe e lilo i ka momona.

Kūpikipiki ke kaumaha o ke kino e kekahi mau paona.Aia ia i nā meaʻai āu e ʻai nei, a ʻo nā homone hiki ke hana i ka hopena nui i ka nui o ka nui o ka wai e paʻa ai kou kino (ʻo ia hoʻi i nā wahine).

Eia kekahi, hiki ke loaʻa ka mākala i ka manawa like me kou nalo ʻana i ka momona. He mea maʻamau kēia inā ua hoʻomaka koke ʻoe i ka hoʻoikaika kino.

He mea maikaʻi kēia, ʻoiai ʻo ka mea āu e makemake ai e lilo ka momona o ke kino, ʻaʻole ka kaupaona wale nō.

He manaʻo maikaʻi e hoʻohana i kekahi mea ʻē aʻe i ka unahi e ana i kou holomua. ʻO kahi laʻana, ana i kou anapuni a me ka pākēneka momona o ke kino i hoʻokahi manawa i kēlā me kēia mahina.

Eia kekahi, pehea ke kūpono o kou lole a pehea ʻoe e nānā ai i ke aniani hiki ke haʻi ʻiʻo.

Inā ʻaʻole i paʻa kou kaupaona i ka helu like ma mua o 1-2 mau pule, ʻaʻole pono ʻoe e hopohopo no kekahi mea.

Hōʻuluʻulu Manaʻo E wehewehe ʻia paha kahi pāhaumaha kaumaha e ka mākala
loaʻa, ʻai ʻole ʻia a me nā fluctuations i ka wai o ke kino. Inā ʻaʻole ka pālākiō
budge, lilo paha ʻoe i ka momona.

2. ʻAʻole ʻoe e mālama i ke ala o kāu mea e ʻai ai

He mea koʻikoʻi ka hoʻomaopopo inā ke hoʻāʻo nei ʻoe e lilo i ka paona. ʻAʻole loaʻa i ka poʻe he nui i ka nui o ka ʻai maoli.

Hōʻike nā haʻawina e kōkua ana ka mālama ʻana i kāu papaʻai me ka pohō kaumaha. ʻO ka poʻe e hoʻohana ana i nā pukeʻai meaʻai a i ʻole paʻi kiʻi ʻana i kā lākou mau meaʻai e nalo mau i ka nui o ke kaumaha ma mua o ka poʻe ʻaʻole (1,)

Hōʻuluʻulu Manaʻo
Hiki ke kōkua i ka mālama ʻana i kahi diary meaʻai ke hoʻāʻo nei ʻoe e lilo i ka paona.

3. ʻAʻole ʻoe ʻai i ka Protein lawa

ʻO ka protein ka mea pono nui no ka lilo ʻana o ka kaumaha.

Hiki i ka ʻai ʻana i ka protein ma 25-30% o nā calorie ke hoʻonui i ka metabolism e 80-100 mau calorie i kēlā lā i kēia lā a ʻai pono ʻoe i hoʻokahi mau haneli a ʻoi paha nā calorie i kēlā me kēia lā. Hiki iā ia ke hoʻohaʻahaʻa nui i ka ʻiʻini a me ka makemake no ka meaʻai māmā (,,,,).

Hoʻonohonoho hapa ʻia kēia e nā hopena o ka protein i ka makemake-regulating hormones, e like me ghrelin a me nā mea ʻē aʻe (,).

Inā ʻai ʻoe i ka ʻaina kakahiaka, e makaʻala e hoʻouka i ka protein. Hōʻike nā noiʻi i ka poʻe e ʻai i ka ʻaina kakahiaka protein kiʻekiʻe-ʻoi aku ka liʻiliʻi o ka pōloli a ʻoi aku ka ʻiʻini i loko o ka lā ().

Kōkua pū kahi ʻai pūmua kiʻekiʻe i pale i ka lohi o ka metabolic, kahi hopena ʻaoʻao maʻamau o ka nalo ʻana o ka paona. Hoʻohui ʻia, kōkua ia i ka pale ʻana i ke kaumaha e loaʻa hou (,,).

Hōʻuluʻulu Manaʻo Haahaa
lawe mai ka protein i kāu hana hoʻemi kaumaha i kahi kū. E hōʻoia e
ʻai i ka nui o nā meaʻai waiwai protein.

4. Ke ʻai nei ʻoe i nā Calories he nui loa

ʻO ka nui o ka poʻe i loaʻa ka pilikia i ka lilo ʻana o ka paona e ʻai wale nei i nā calorie.

Manaʻo paha ʻoe ʻaʻole pili kēia iā ʻoe, akā e hoʻomanaʻo i ka hōʻike mau ʻana o nā haʻawina e hoʻowahāwahā ka poʻe i kā lākou lawe ʻana i ka calorie e kahi nui (,,).

Inā ʻaʻole ʻoe e lilo ana i ka paona, pono ʻoe e hoʻāʻo i ke kaupaona ʻana i kāu mau meaʻai a me ka huli ʻana i kāu mau calorie no kekahi manawa.

Eia kekahi mau kumuwaiwai kōkua:

• Calculator calculator - hoʻohana i kēia mea hana e kiʻi
  mai ehia mau calorie e ʻai ai.
• Nā helu helu Calorie - He papa inoa kēia o ʻelima manuahi
  Nā pūnaewele a me nā polokalamu i hiki ke kōkua iā ʻoe e mālama i kāu calorie a me kāu mea momona
  ʻai

He mea nui ka huli ʻana inā e hoʻāʻo ana ʻoe e hoʻokō i kahi pahuhopu nutrient, e like me ka loaʻa ʻana iā 30% o kāu mau calorie mai ka protein. ʻAʻole hiki i kēia ke hoʻokō inā ʻaʻole ʻoe e huli pono i nā mea.

ʻAʻole pono ia e helu i nā calorie a kau i nā mea āpau no ke koena o kou ola. Ma kahi o, e hoʻāʻo i kēia mau hana no kekahi mau lā i kēlā me kēia mahina e ʻike i ka nui o kāu ʻai ʻana.

Hōʻuluʻulu Manaʻo Inā
ua like paha kāu kūleʻa kaumaha me ke kū ʻana, hiki nō paha iā ʻoe
ka ʻai nui ʻana. Hoʻonui pinepine ka poʻe i kā lākou lawe ʻana i ka calorie.

5. ʻAʻole ʻoe e ʻai i nā meaʻai āpau

He mea nui ka maikaʻi o ka meaʻai e like me ka nui.

Hiki i ka ʻai ʻana i nā meaʻai olakino ke hoʻomaikaʻi i kou olakino a kōkua i ka hoʻoponopono ʻana i kou makemake. ʻOi aku ka nui o ka hoʻopiha ʻana o kēia mau meaʻai ma mua o kā lākou mau hoa hana.

E hoʻomanaʻo i ka nui o nā meaʻai i hana ʻia i kapa ʻia ʻo "nā meaʻai olakino" ʻaʻole maikaʻi ke olakino. Hoʻopili i nā meaʻai piha, hoʻokahi mea hiki ke hiki.

Hōʻuluʻulu Manaʻo Hana
hoʻokumu pono i kāu papaʻai i nā meaʻai āpau. Hiki i ka ʻai ʻana i ka meaʻai keu keu
hōʻino i kāu kūleʻa kaumaha.

6. ʻAʻole ʻoe e hāpai ana i nā kaupaona

ʻO kekahi o nā mea nui loa hiki iā ʻoe ke hana ke lilo ke kaupaona e hana i kekahi ʻano o ka hoʻomaʻamaʻa kūʻē ʻana, e like me ka hāpai ʻana i nā kaupaona.

Hiki i kēia ke kōkua iā ʻoe e mālama i ka nui o nā mākala, i puhi pinepine ʻia me ka momona o ke kino inā ʻaʻole ʻoe e hoʻolālā ().

Hiki pū ke hāpai i nā kaupaona i pale i ka lohi o ka metabolic a hōʻoia i ka noho o ke kino a me ka muscular ().

Hōʻuluʻulu Manaʻo
ʻO ka hoʻomaʻamaʻa ikaika kahi ala kūpono e lilo ai ka momona. Pale ia i ka nalo o
pili pinepine ka nui o ka mākala me ka pohō kaumaha a kōkua i ka mālama ʻana i ka momona lōʻihi
poho.

7. ʻO ʻoe ʻo Binge Eating (ʻoiai ma ka meaʻai olakino)

ʻO kaʻai Binge kahi hopena maʻamau o ka ʻai ʻana. Pili ia i ka ʻai wikiwiki ʻana i nā meaʻai he nui, ʻoi aku ka nui ma mua o kou kino.

He pilikia nui kēia no nā poʻe hānai he nui. ʻO kekahi o lākou e pīpī nei i ka mea ʻai maikaʻi ʻole, a ʻo ka poʻe ʻē aʻe e ʻai i nā mea olakino olakino, e like me nā nati, nā pōpoki nut, kokolekaʻeleʻele, tī, a pēlā aku.

ʻOiai ke olakino nei kekahi mea, helu mau ʻia kāna mau calorie. Kaukaʻi ʻia i ka leo, hiki i kahi binge hoʻokahi ke hōʻino pinepine i ka pau ʻana o ka hebedoma o ka ʻai ʻana.

Hōʻuluʻulu Manaʻo Inā 'oe
ʻimi pinepine i ka meaʻai, wehewehe paha i ke ʻano o ka piʻo ʻole o kāu pālākiō.

8. ʻAʻole ʻoe e hana ana iā Cardio

ʻO ka hoʻoikaika kino Cardiovascular, i ʻike ʻia he cardio a i ʻole hoʻoikaika kino aerobic, kekahi ʻano hoʻoikaika kino e hoʻonui ai i ka helu o kou puʻuwai. Aia pū me nā hana e like me ka jogging, paikikala a me ka ʻauʻau ʻana.

ʻO ia kekahi o nā ala kūpono e hoʻomaikaʻi ai i kou olakino. He maikaʻi loa hoʻi ia i ka puhi ʻana i ka momona o ka ʻōpū, ka momona "visceral" weliweli e kūkulu a puni i kāu mau lālā a kumu i ka maʻi (,).

Hōʻuluʻulu Manaʻo Hana
e hana maʻamau i ka cardio. Kōkua ia iā ʻoe e kuni i ka momona, ma kahi o kāu
waena waena. ʻO ka nele i ka hoʻoikaika kino ke kumu hoʻokahi no ka lilo o ka kaumaha i ka mauna.

9. Ke inu nei nō ʻoe i ke kō

ʻO nā mea inu kope ka mea momona o ka lako o ka meaʻai. ʻAʻole uku kāu lolo i nā calorie i loko o lākou e ka ʻai ʻana iā ʻoe i ka liʻiliʻi o nā meaʻai ʻē aʻe (,).

ʻAʻole pololei wale kēia no nā mea inu kō e like me Coke a me Pepsi - pili pū kekahi ia i nā inu "olakino" e like me Vitaminwater, i hoʻouka pū ʻia me ke kō.

ʻOiai pilikia nā wai momona huaʻai, a ʻaʻole pono e pau i ka nui. Hiki i ke aniani hoʻokahi ke loaʻa i ka nui o ke kō e like me nā ʻāpana o nā hua holoʻokoʻa.

Hōʻuluʻulu Manaʻo
ʻO ka pale ʻana i nā mea inu momona a pau kahi papa hana pohō kaumaha maikaʻi. Pinepine lākou
e hana i kahi ʻāpana nui o ka loaʻa ʻana o ka calorie o ka poʻe.

10. ʻAʻole ʻoe e hiamoe maikaʻi ana

ʻO ka hiamoe maikaʻi kekahi mea nui i kou olakino a me kou olakino, a me kou kaupaona.

Hōʻike nā noiʻi i ka hiamoe maikaʻi ʻole kekahi o nā mea nui loa no ka momona. Loaʻa i nā mākua a me nā keiki me ka hiamoe maikaʻi ʻole kahi 55% a me 89% ʻoi aku ka makaʻu o ka lilo ʻana i ka momona, ().

Hōʻuluʻulu Manaʻo Ka nele
o ka hiamoe maikaʻi he mea nui ia no ka momona. Hiki iā ia ke keakea i kāu
holomua hōʻemi kino.

11. ʻAʻole ʻoe e ʻokiʻoki i nā carbohidrat

Inā loaʻa iā ʻoe ka nui o ke kaupaona e lilo a / a i ʻole nā ​​pilikia metabolic e like me ka maʻi diabetes type 2 a i ʻole ka pre-diabetes, makemake paha ʻoe e noʻonoʻo i kahi papaʻai momona haʻahaʻa.

I loko o nā haʻawina wā pōkole, ua hōʻike ʻia kēia ʻano papaʻai e hiki ai i 2-3 mau manawa ke emi ke kaupaona ʻana e like me ka papaʻai "haʻahaʻa-momona" maʻamau e paipai pinepine ʻia (24,).

Hiki i nā papaʻai low-carb ke alakaʻi i nā hoʻomaikaʻi i nā markabolic metabolic he nui, e like me triglycerides, "maikaʻi" HDL kolesterol a me ke kō kō, e inoa i kekahi (,,,).

Hōʻuluʻulu Manaʻo Inā 'oe
hiki ʻole ke lilo i ka paona, e noʻonoʻo e hoʻāʻo i kahi papaʻai low-carb. Hōʻike nā haʻawina he nui
hiki i ka papaʻai low-carb ke lilo i papahana hoʻolālā pohō kaumaha.

12. Ke ʻai pinepine nei ʻoe

He kaʻao he pono i kēlā me kēia e ʻai i nā pāʻina liʻiliʻi i kēlā me kēia lā i mea e hoʻonui ai i ka metabolism a lilo i ka paona.

Hōʻike maoli nā haʻawina i ka hopena a me ka ʻole o ka hopena o ka ʻai pinepine ʻana i ka puhi ʻana i ka momona a me ka pohō kaumaha (,).

He mea maʻalahi ʻole ia ke hoʻomākaukau a me ka ʻai ʻana i ka meaʻai i ka lā holoʻokoʻa, no ka mea, ʻoi aku ka paʻakikī o ka meaʻai olakino.

Ma ka ʻaoʻao ʻē aʻe, ʻo kahi hana hōʻemi kaumaha pono i kapa ʻia ʻo ka hoʻokē ʻai pinepine ʻana e pili ana i ka hele ʻana me ka ʻole o ka meaʻai no nā manawa lōʻihi (15-24 mau hola a ʻoi paha).

Hōʻuluʻulu Manaʻo ʻAi ʻaina
pinepine paha i ka hopena i ka nui o ka lawe ʻana o ka calorie, ke kaohi ʻana i kou pohō kaumaha
hooikaika ana.

13. ʻAʻole ʻoe inu wai

Hiki i ka wai inu ke hoʻopōmaikaʻi i ka pohō kaumaha.

I loko o hoʻokahi hebedoma hebedoma hebedoma he 12, ua inu ka poʻe i inu i ka hapalua lita (17 auneke) o ka wai 30 mau minuke ma mua o ka lilo ʻana o ka ʻai i 44% ka nui o ke kaupaona ma mua o ka poʻe ʻaʻole ().

Ua hōʻike ʻia ka wai inu e hoʻonui i ka helu o nā calorie i puhi ʻia e 24-30% ma kahi o 1.5 mau hola (,).

Hōʻuluʻulu Manaʻo E hoʻēmi
ʻo kāu lawe calorie, inu i ke kīʻaha wai ma mua o ka pāʻina ʻana. Hiki paha ka wai inu
e hoʻonui pū i ka helu o nā calories iā ʻoe
kuni.

14. Ke inu nui nei ʻoe i ka waiʻona

Inā makemake ʻoe i ka waiʻona akā makemake ʻoe e lilo i ka kaupaona, ʻoi aku paha ka maikaʻi o ka hoʻopili ʻana i nā ʻuhane (e like me ka vodka) i kāwili ʻia me ka inu ʻole-kalori. ʻO ka pia, ka waina a me nā mea inu waiʻona kō ka mea kiʻekiʻe loa i nā calories.

E noʻonoʻo hoʻi i ka waiʻona ponoʻī ma kahi o 7 mau calorie ma ka gram, kahi kiʻekiʻe.

ʻO ka mea i ʻōlelo ʻia, hōʻike nā haʻawina e pili ana i ka waiʻona a me ke kaupaona i nā hopena hui ʻia. Me he mea lā he mea inu maikaʻi, ʻoiai ʻo ka inu nui ʻana e hoʻopili ʻia i ka waiwai kaupaona ().

Hōʻuluʻulu Manaʻo
ʻOi aku ka nui o nā mea inu waiʻona i nā calories. Inā koho ʻoe e inu
ʻalekohola, ʻuhane hui pū ʻia me nā inu inu ʻole-kalori ka ʻoi loa paha
ke koho ʻana ke ʻai iho ʻoe.

15. ʻAʻole ʻoe e ʻai me ka noʻonoʻo

ʻO kahi ʻenehana i kapa ʻia ʻo ka ʻai noʻonoʻo ʻana kekahi o nā mea hana kaumaha kaumaha loa o ka honua.

Pili ia i ka hoʻolohi ʻana, ka ʻai ʻana me ka ʻole o ka hoʻoluhi, ka ʻono a me ka leʻaleʻa i kēlā me kēia nahu, ʻoiai e hoʻolohe ana i nā hōʻailona kūlohelohe e haʻi i kou lolo ke lawa ka nui o kou kino.

Ua hōʻike ʻia nā noiʻi he nui i ka ʻai ʻana i ka noʻonoʻo e hiki ai ke hōʻemi i ka paona koʻikoʻi a hoʻemi i ke alapine o ka ʻai ʻana i ka binge (,,,).

Eia kekahi ʻōlelo aʻoaʻo e ʻai ai me ka noʻonoʻo pono:

1. ʻAi me nā mea hoʻonāukiuki ʻole, noho i lalo i kahi pākaukau me ka pololei
   kāu meaʻai.
2. ʻAi mālie a me ka nau pono. E hoʻāʻo e makaʻala i nā kala,
   ʻala, ʻono a me nā ʻano.
3. Ke makemake ʻoe e māʻona, inu i kahi wai a haʻalele i ka ʻai ʻana.

Hōʻuluʻulu Manaʻo Mau
ʻai noʻonoʻo me ka hoʻāʻo ʻana e lilo i ka kaupaona. ʻO kaʻai noʻonoʻo ʻole kekahi o nā mea nui
kumu e hakakā ai ka poʻe e lilo kaupaona.

16. Loaʻa iā ʻoe kahi kūlana olakino e paʻakikī ai nā mea

Aia kekahi mau kūlana olakino i hiki ke kalaiwa i ka loaʻa ʻana o ke kaumaha a ʻoi aku ka paʻakikī o ka lilo ʻana o ka paona.

Hoʻopili kēia i ka hypothyroidism, polycystic ovarian syndrome (PCOS) a me ka apnea moe.

Hiki i kekahi mau lāʻau ke hana i ka hōʻemi kaumaha o ka paʻakikī, a i ʻole ke kumu e loaʻa ai ke kaupaona.

Inā manaʻo ʻoe e pili ana kekahi o kēia mau mea iā ʻoe, e kamaʻilio i kāu kauka e pili ana i kāu koho.

Hōʻuluʻulu Manaʻo
Hiki ke keakea ʻia nā kūlana olakino e like me hypothyroidism, sleep apnea a me PCOS
kou hooikaika kaumaha.

17. Hoʻohui ʻoe i ka ʻai Junk

Wahi a kahi noi 2014, ma kahi o 19.9% ​​o ka poʻe ma ʻAmelika Hema a me ʻEulopa e māʻona i nā pae hoʻohālikelike no ka hōʻāʻai meaʻai ().

ʻO ka poʻe i loaʻa kēia pilikia e hoʻohana i nā mea ʻai maikaʻi i kahi ala like e like me ka hoʻohana ʻana o nā lāʻau lapaʻau i nā lāʻau ().

Inā pili ʻoe i ka ʻai ʻōpala, a laila ʻo ka ʻai ʻana i ka liʻiliʻi a i ʻole ka hoʻololi ʻana i kāu papaʻai hiki ke ʻike ʻia he hiki ʻole loa. Eia pehea e loaʻa ai ke kōkua.

Hōʻuluʻulu Manaʻo Inā 'oe
loaʻa ka ikaika o ka makemake i ka meaʻai a i ʻole ka hōʻino ʻana i ka meaʻai, paʻakikī ka pohō o ke kaumaha.
E noʻonoʻo e ʻimi i ke kōkua ʻoihana.

18. Ua lōʻihi loa ka pōloli ʻana iā ʻoe iho

ʻAʻole paha he manaʻo maikaʻi e "ʻai" no ka lōʻihi loa.

Inā ʻoe e lilo ana i ke kaupaona no nā mahina he nui a ua pā ʻoe i kahi pā, a laila pono paha ʻoe e hoʻomaha.

E piʻi aʻe i kāu loaʻa ʻana o ka calorie e kekahi mau haneli calories i kēlā lā i kēia lā, hiamoe nui aʻe a hāpai i kekahi mau kaupaona me ka pahuhopu o ka ikaika a me ka loaʻa ʻana o kahi ʻiʻo.

Kūpono e mālama i nā pae momona o kou kino no 1-2 mau mahina ma mua o kou hoʻomaka ʻana e hoʻāʻo e hoʻemi hou i ka paona.

Hōʻuluʻulu Manaʻo Inā 'oe
ua hōʻea i kahi papa kaumaha o ke kaumaha, hiki paha iā ʻoe ke ʻai no ka make pū kekahi
lōʻihi Maliʻa paha ka manawa e hoʻomaha ai.

19. Kūpono ʻole kāu mau mea i manaʻo ai

ʻO ke kaupaona he hana lohi. Nui ka poʻe e lilo ke ahonui ma mua o ka hiki ʻana i kā lākou pahu hopu hope.

ʻOiai he mea hiki ke lilo i ka wikiwiki i ka hoʻomaka, he kakaikahi wale nō ka poʻe e hiki ke hoʻomau i ka lilo ʻana o ke kaupaona ma kahi o ka nui o 1-2 paona i kēlā me kēia pule.

ʻO kekahi pilikia nui ka manaʻo nui ʻole o nā poʻe he nui i ka mea e hiki ai ke hoʻokō ʻia me ka papaʻai olakino a me ka hoʻoikaika kino.

ʻO ka ʻoiaʻiʻo, ʻaʻole hiki i nā kānaka āpau ke nānā aku e like me ke ʻano hoʻoikaika kino a i ʻole bodybuilder. Hoʻonui pinepine ʻia nā kiʻi āu e ʻike ai i nā makasina a me nā wahi ʻē aʻe.

Inā ua lilo ʻoe i kahi kaupaona a maikaʻi kou manaʻo e pili ana iā ʻoe iho, akā ʻaʻole makemake ka pālākiō e hele hou, a laila pono paha ʻoe e hoʻomaka e hana i ka ʻae ʻana i kou kino i kēia ʻano.

I kekahi manawa, e hiki ana kou kaupaona i kahi kuhi olakino kahi e ʻoluʻolu ai kou kino. Ke hoʻāʻo nei e hele ma ʻō aku ʻaʻole paha he waiwai o ka hoʻāʻo ʻana, a he hiki ʻole paha iā ʻoe.

Hōʻuluʻulu Manaʻo
ʻAʻole kūpono nā mea i manaʻo ʻia e ka poʻe i kekahi manawa ke hiki mai ka hōʻemi kaumaha.
E noʻonoʻo i ka lilo ʻana o ka paona i manawa nui a ʻaʻole hiki i nā mea āpau ke nānā aku e like me
k modelkohu hoʻoikaika kino.

20. Kālele nui ʻoe i kaʻai ʻana

ʻAno hana ʻole nā ​​papaʻai i ka wā lōʻihi. Inā he mea, hōʻike maoli nā noiʻi i ka poʻe ʻai e hoʻonui i ka kaumaha ma mua o ka manawa ().

Ma kahi o ka hoʻokokoke ʻana i ka pohō kaumaha mai ka noʻonoʻo dieting, e hoʻolilo i kāu pahuhopu nui e lilo i kanaka hauʻoli, olakino a maikaʻi.

E kia i ka hānai ʻana i kou kino ma kahi o ka hoʻonele ʻana iā ia, a e ukali i ka pohō kaumaha ma ke ʻano he hopena ʻaoʻao maoli.

Hōʻuluʻulu Manaʻo
ʻAʻole kaʻai ka hopena lōʻihi. Inā makemake ʻoe e lilo i kaupaona a mālama iā ia
i ka wā lōʻihi, kālele ana i ka hoʻohana ʻana i nā ʻano nohona olakino.

Ka Laina Lalo

ʻAʻole maʻalahi ka paona kaumaha a hiki i nā kumu he nui ke lawe iā ia i kahi kū.

I ka pae kumu nui loa, kū ʻole ka pohō o ke kaumaha ke kūlike ke ʻano o ka calorie a ʻoi aku paha ma mua o ka lilo o ka calorie.

E hoʻāʻo i nā hoʻolālā mai ka ʻai noʻonoʻo ʻana i ka mālama ʻana i kahi diary meaʻai, mai ka ʻai ʻana i nā protein i ka hana ʻana i nā hoʻoikaika kino.

I ka hopena, ke hoʻololi nei i kou kaupaona a me kou ʻano e koi ai i ka hoʻolaʻa, ka hoʻoponopono ʻana iā ʻoe iho, ka hoʻomanawanui a me ke kūpaʻa.