ʻO ka hou o ka lā 3 e hoʻopau i ka luhi a me ka momona ma hope o ka pā ʻana o ka Blowout

Anter

• E hoʻomaikaʻi ai i kēia maʻamau, loaʻa iā mākou kahi hana hoʻomākaukau e hana
• Lā 1: Pāʻina mua
• He aha e ʻai a inu ai i kēia lā
• E inu nui i nā wai
• E hoʻopili me ka mea a kou kino e ʻike ai
• Mālama i kāu lawe ʻana i ka meaʻai maʻamau
• E hoʻāʻo i kahi ʻumeke paukena no ka ʻaina kakahiaka
• He aha ka hana i kēia lā
• Koho i kahi hoʻoikaika hoʻoikaika ikaika
• ʻO ka hana yoga pre-ʻahaʻaina
• E ʻike i kahi hoa
• Lā 2: Lā ʻahaʻaina
• He aha e ʻai a inu ai i kēia lā
• Inu 2-3 liters o ka wai
• ʻAi i kahi ʻaina kakahiaka protein-waiwai
• ʻAi i kahi protein a me nā mea kanu non-starchy no ka ʻaina awakea
• Hoʻopiha i kāu pāʻina ʻahaʻaina me nā mea ʻai
• He aha ka hana i kēia lā
• Hana iā LISS (cardio mokuʻāina kūpaʻa haʻahaʻa haʻahaʻa) i ke kakahiaka
• E hoʻonohonoho iā ʻoe iho no kahi hoʻomaʻamaʻa HIIT 15 mau minuke maʻalahi
• Yoga e mahi i ka mahalo
• E hele wāwae ma hope o ka pāʻina nui
• Nā lā 3: ʻAhaina ma hope
• He aha e ʻai a inu ai i kēia lā
• Hydrate, hydrate, hydrate
• E inu i nā tī tī
• Koho pono i kāu meaʻai
• He aha ka hana i kēia lā
• Hana i kahi hoʻolālā 20-minuke
• Hoʻomau i kāu polokalamu hoʻoikaika kino maʻamau
• ʻO Yoga no ka digestion
• E hoʻomau

E hoʻomaikaʻi ai i kēia maʻamau, loaʻa iā mākou kahi hana hoʻomākaukau e hana

ʻO nā lā nui ka manawa e hoʻomaikaʻi aku ai, e noho me nā hoaaloha a me ka ʻohana, a loaʻa kahi manawa makemake nui ʻia mai ka hana. Hele mai kēia hoʻolauleʻa āpau me nā mea inu, nā mea ʻono maikaʻi, a me nā pā nui me nā mea aloha.

Inā ʻoe e nānā i mua i ka ʻahaʻaina nui, akā e ʻike ʻoe iā ʻoe iho me ka makaʻu i ka bloat post-holiday, ka ʻeha o ka ʻōpū, a me ka ikaika o ka ikaika, ua uhi mākou iā ʻoe.

Mai ka mea e ʻai ai a me nā hoʻomaʻamaʻa e maikaʻi loa, lawe kēia alakaʻi ākea i ka wānana mai pehea e ʻike ai i kou maikaʻi i ka lā ma mua, o, a ma hope o ka pāʻina nui.

Lā 1: Pāʻina mua

ʻO kēia mau lā a pau e pili ana i ka hydrating, ka mālama ʻana i kāu papaʻai maʻamau, a me ke koho ʻana i nā meaʻai e ʻoluʻolu ai kou kino. He lā maikaʻi nō hoʻi e hoʻopili i kahi hoʻolālā hoʻoikaika kino e ukali ʻia e nā kaʻina yoga.

He aha e ʻai a inu ai i kēia lā

E inu nui i nā wai

E hōʻoia e inu i ka wai he nui a pale i ka ʻalekohola nui. Ma muli o ka nui o ka wai e pono ai i kahi lā e pili ana i nā ʻano like ʻole, nui nā poʻe loea e haʻi iā ʻoe e inu wale i ka wai ke make wai ʻoe a pale i nā mea inu me ka caffeine, kō, a me nā mea ʻono ʻono.

E hoʻopili me ka mea a kou kino e ʻike ai

ʻO ka physiologist a me ka mea hoʻoponopono meaʻai, Rachel Straub, MS, CSCS, i ʻōlelo e koho i nā meaʻai maikaʻi āu i ʻike ai i kou kino ke mālama a maʻalahi ka ʻai.

ʻOiai ʻokoʻa kēia no nā mea āpau, ʻōlelo ʻo Straub i kekahi mau meaʻai maʻalahi maʻalahi i kāu ʻōnaehana:

• smoothies-ma muli o smoothies
• huamoa
• nā salakeke me ka moa moa
• ʻūlili ʻili
• nā huaʻai a me nā mea ʻai

Mālama i kāu lawe ʻana i ka meaʻai maʻamau

ʻAʻole ka pane ka wī iā ʻoe iho ma mua o ka hanana nui.

"ʻO ka hapa nui o ka poʻe e kuhi hewa i ka ʻokiʻoki loa ʻana i nā calorie ma mua o ka hoʻolauleʻa ʻana," wahi a ka mea hoʻomaʻamaʻa pilikino hōʻoia, ʻo Katie Dunlop. Hiki i kēia ke alakaʻi i ka ʻai nui no ka mea ua hoʻopau ʻoe i ka pōloli a makemake e ʻai hou.

E hoʻāʻo i kahi ʻumeke paukena no ka ʻaina kakahiaka

Paipai ʻo Dunlop e honi i kahi mānoanoa me ka paukena no ka ʻaina kakahiaka, ʻoiai ua hoʻokau ʻia me nā meaola a me nā antioxidant e mālama iā ʻoe i ke olakino i kēia manawa kaumaha. He kiʻekiʻe hoʻi ia i ka fiber e mālama i kāu digestion ma ka kiko a mālama iā ʻoe i ka lōʻihi o ka lōʻihi.

He aha ka hana i kēia lā

Koho i kahi hoʻoikaika hoʻoikaika ikaika

Pono ia e kaulike i ka hoʻomaʻamaʻa ikaika a me ka hoʻomaʻamaʻa cardio i nā lā e alakaʻi ana i kahi hanana. 'Saysleloʻo Dunlop i ka piha o kā mākou papa kuhikuhi a piʻi i luna nā pae koʻikoʻi, makemake ʻoe e pili i kāu hana maʻamau.

I mea e pono ai, e noʻonoʻo e hana i kahi hoʻolālā kino holoʻokoʻa me ka neʻe ʻana o ka ikaika a me nā cardio i waena o nā hoʻonohonoho, i ʻike ʻia hoʻi ma ke ʻano he kau waena waena kiʻekiʻe (HIIT).

ʻO nā wikiō hoʻoikaika kino he 20 minuke ka lōʻihi.

ʻO ka hana yoga pre-ʻahaʻaina

Wahi a ke kumu aʻo yoga ʻo Claire Grieve hana mau ʻo ia i kahi kahe ahi, ikaika e hoʻoneʻe i kāna metabolism i ka lā ma mua o ka pāʻina nui.

Paipai mākou i kēia mau poses no ka bloating a i ʻole kēia no ka digestion. A i ʻole hoʻāʻo i kēia wikiō hoʻomaʻamaʻa yoga i aʻo ʻia e Yoga me Adriene.

E ʻike i kahi hoa

Hāʻawi nā lā hoʻomaha iā ʻoe i kahi manawa kūpono loa e hōʻiliʻili i kāu luina a hoʻoikaika pū. Kōkua kēia i ka pale i ka hoʻowalewale e kau i kāu mau hoʻomaʻamaʻa ma ka mea hoʻā hope i mea e hoʻolilo ai i ka manawa me nā mea aloha.

Lā 2: Lā ʻahaʻaina

Ma mua o ke luʻu ʻana i kāu hoʻolālā pāʻani no ka lā ʻahaʻaina, he mea nui e hoʻomaopopo i ke kumu a mākou e lohi a momona ai ma hope o kahi pāʻina nui.

Hiki i ka nui o ka sodium ke hoʻonāukiuki iā ʻoe, a ʻo ka hoʻoulu ʻana ma mua o kāu nui o ka pāʻina hiki ke lawe i ka nui o ka ikehu - hiki i ka luhi.

E ʻike paha ʻoe i kahi kiʻekiʻe o ke kō ... a laila hāʻule ka ikehu, inā ʻoe e hōʻea i nā meaʻai momona lā.

ʻO ka nūhou maikaʻi, hiki iā ʻoe ke mālama i kahi kaulike i kou kino a ʻoluʻolu mau i kāu mau lāʻai punahele punahele.

He aha e ʻai a inu ai i kēia lā

Inu 2-3 liters o ka wai

ʻAʻole wale ʻoe e hoʻopiha i ka wai, akā hiki i ka make wai ke huikau e like me ka pōloli, e like me Gelina Berg, RD.

E iho i hoʻokahi aniani a ʻelua paha i loko o nā hola e piʻi ana i ka pāʻina ʻai - a kau no 2-3 liters a pau i kēia lā.

"E loaʻa ana paha ka nui o ka paʻakai ma mua o ka maʻa mau, keu hoʻi inā ʻaʻole ʻoe ka mea kuke, no laila keʻehi i ka lawe ʻana o ka wai e hakakā i ka momona o ka lā nui," wehewehe ʻo ia.

ʻAi i kahi ʻaina kakahiaka protein-waiwai

Paipai ʻo Maya Feller, MS, RD, CDN, e hoʻomaka i kou lā me kahi papaʻai momona-protein e ʻoi aku ka piha o ka lōʻihi.

Hōʻike ʻo ia i nā hua i kāwili ʻia me ka kōmato a me ka mushroom a me kahi ʻaoʻao o nā hua, a i ʻole he tofu scramble me nā huaalalā, kālika, a me ka ʻaka me kahi ʻaoʻao o greens.

ʻAi i kahi protein a me nā mea kanu non-starchy no ka ʻaina awakea

Paipai ʻo Feller i kahi sāleta ʻōmaʻomaʻo me nā pīpī, nā ʻāpala, nā ʻanoʻano, a me nā mea kanu waihoʻoluʻu (Tomato, pepa bele, radish, a pēlā aku.).

E kōkua kahi ʻaina awakea protein a kiʻekiʻe a me nā momona momona iā ʻoe e hōʻole i ke komo ʻana i loko o ka papa ʻaina nui me ka pōloli nui.

Hoʻopiha i kāu pāʻina ʻahaʻaina me nā mea ʻai

ʻAe, hiki iā ʻoe ke hoʻouka i nā ipu punahele a pau o kāu lā punahele, akā ʻōlelo ʻo Berg e nānā pū i ka hoʻouka ʻana i nā mea ʻai.

"E hoʻopiha i ka hapalua o kāu pā me nā mea ʻai a hoʻomaka e ʻai iā lākou ma mua (ke kiʻekiʻe loa kou makemake) ʻoiai e ʻono lākou i ka mea ʻoi aku ka maikaʻi ke pīloli ʻoe," hoʻohui ʻo ia. ʻO Asparagus, kāloti, pīni ʻōmaʻomaʻo, a me kaʻuala kahi koho nui loa.

He aha ka hana i kēia lā

Hana iā LISS (cardio mokuʻāina kūpaʻa haʻahaʻa haʻahaʻa) i ke kakahiaka

Hele no ka hele wāwae lōʻihi, ka hele wāwae ʻana, a i ʻole ke jogging. ʻO kahi ala maikaʻi loa e hoʻomaʻemaʻe i kou poʻo ma mua o ka wikiwiki o ka lā. Hoʻohui, hiki iā ʻoe ke hoʻolilo iā ia i hanana hanana ʻohana a hoʻoikaika me ka hoa a i ʻole ka hui.

E hoʻonohonoho iā ʻoe iho no kahi hoʻomaʻamaʻa HIIT 15 mau minuke maʻalahi

ʻO kēia lā e pili ana i ka maʻalahi. ʻO ia ke kumu e koi ai ʻo Genova i kahi hoʻoikaika kino ma ka home a i ʻole ke jogging ʻana a puni ka palaka.

"Mai noʻonoʻo i ka kaomi e hoʻolilo i ka manawa nui i ka hana i mea kaumaha. Ma kahi o, hoʻohana i ka hana HIIT e hoʻohui i ka hoʻomaha iki, ka neʻe ʻana o ke kino piha, a me ka helu kiʻekiʻe o ka puʻuwai e hana akamai, ʻaʻole lōʻihi, "i ʻōlelo ʻo ia.

Yoga e mahi i ka mahalo

ʻO nā lā nui e pili ana i ka hoʻomaikaʻi ʻana, no laila no ke aha e hoʻomaka ʻole ai i kou lā me kahi kahe yoga e mahi i ka mahalo?

E hoʻāʻo i nā mea wehe puʻuwai i ka lā o ka ʻahaʻaina nui, e like me ka ʻīlio e nānā ana i lalo, ke kāmelo, a me nā mea hihiu.

Mahalo mahalo yoga e Yoga me Adriene

E hele wāwae ma hope o ka pāʻina nui

Mālama i kou ikehu no ka manawa ʻohana a kōkua i ka digestion me ka hele mālie ma hope o ka pāʻina ʻana.

Nā lā 3: ʻAhaina ma hope

Ke ala ʻoe i kēia lā, aia kahi manawa kūpono e manaʻo ai paha kou kino i kahi palaualelo a momona. ʻO ia ke kumu e kau ai ka nānā no ka lā ma hope o ka pāʻina ma ka hydrating, ka ʻai ʻana i nā meaʻai āpau, a neʻe i kou kino.

He aha e ʻai a inu ai i kēia lā

Hydrate, hydrate, hydrate

Pono i kou kino i nā wai, akā ʻo ke kī e hydrate me nā caffeine ʻole, ʻaʻohe kō i hoʻohui ʻia, a ʻaʻohe mea inu ʻono i hana ʻia.

E inu i nā tī tī

Sip ma nā lāʻau tī me nā mea hōʻoluʻolu e like me ka ginger, turmeric, chamomile, a me ka mint.

Koho pono i kāu meaʻai

Hoʻopiha i kāu mau papa i nā mea kanu non-starchy, ʻoi loa i nā greens lau-anti-antioxidant. A, mai hōʻalo i ka ʻai!

He aha ka hana i kēia lā

Hana i kahi hoʻolālā 20-minuke

"ʻO 20 wale nō mau minuke āu e pono ai, a e ʻā wela ana ʻoe i nā calorie a hou aku iā lākou e like me ka ʻaʻohe mea," wahi a Dunlop. Eia kekahi, ʻoi aku ka maʻalahi o ka hoʻomaʻamaʻa wikiwiki inā ʻoe pōkole i ka manawa (hello, Pōʻalima ʻEleʻele!).

E hoʻāʻo i kahi hoʻolālā me ka hoʻohana ʻana i kekahi o kā mākou polokalamu hoʻoikaika kino punahele.

Hoʻomau i kāu polokalamu hoʻoikaika kino maʻamau

Inā manaʻo ʻoe iā ia, ʻōlelo ʻo Straub he maikaʻi nō ka hoʻomau hou ʻana i kāu papa hana hoʻoikaika kino. Akā inā ʻoe e manaʻo lethargic, e hoʻoholo i kahi hele maʻalahi.

ʻO Yoga no ka digestion

I ka lā ma hope o kaʻahaʻaina nui, 'ōleloʻo Grieve makemake ʻoe e hana i kekahi mau mea e hoʻoulu ai i kāu ʻōnaehana digestive. Noho wili, noho wili, a me ke kāmelo me nā kōkua āpau e hoʻopakele i nā pilikia digestive ma hope o ka pāʻina.

E hoʻomau

He mau lā paha ka lōʻihi e hoʻi hou ai kou kino mai nā lā hauʻoli. E ʻoluʻolu iā ʻoe iho a me kou kino i kēia manawa.

ʻO ka hoʻohaʻahaʻa ʻana i ka bloating a me ka manaʻo i kou maikaʻi o ke kino kahi hui pū o ka papaʻai a me ka hoʻoikaika kino.

E kiʻi i ka kuke ʻana me kēia mau meaʻai no kahi ʻōpū momona.

E hoʻomau i ka cardio a me ka yoga hana āu i hoʻomaka ai i nā lā ʻekolu i hala me kēia maʻamau. E hoʻihoʻi i kāu hana hoʻoikaika kino maʻamau.E hele wāwae - ʻoiai ke kūʻai aku i nā lā hoʻomaha - a i ʻole e ʻike i nā ala ʻē aʻe e hoʻohui i ka neʻe ʻana o ka hauʻoli.

ʻO Sara Lindberg, BS, MEd, he mea kākau olakino kūʻokoʻa. Loaʻa iā ia kahi kekelē laepua i ka ʻepekema hoʻoikaika kino a me kahi kekelē laeoʻo ma ka ʻōlelo aʻoaʻo. Ua hoʻolilo ʻo ia i kona ola e aʻo i ka poʻe i ke koʻikoʻi o ke olakino, olakino, noʻonoʻo, a me ke olakino noʻonoʻo. Hana kūikawā ʻo ia i ka pili o ka noʻonoʻo-kino, me ka nānā ʻana i ka hopena o ka maikaʻi o ka noʻonoʻo a me ka noʻonoʻo i ko mākou olakino a me ke olakino.