Yadda zaka rasa nauyi a cikin mako guda. Abin da kuke buƙatar cin abinci. Ka'idodi na yau da kullun na abincin yau

Shin da gaske ne don rasa 5-10 kg. Na mako guda ba tare da abinci ba?

  1. Masana sunce eh, zaku iya rasa nauyin da aka nuna. Amma kuna buƙatar bi duk dokokin da ke gaba, da kuma wasan motsa jiki (har ma da motsa jiki na talakawa da safe).
  2. Tunda rasa nauyi ba tare da abinci ba kuma cire ciki zai iya zama da wahala ga masu farawa, yin shirin abinci mai gina jiki kuma shirya da ɗabi'a. Ana buƙatar ƙarfafawa wanda zai taimaka kar ku karya.
  3. Duk abinci dauke da sukari, abinci mai sauri, soda, ana cire giya daga abinci. Tushen 'ya'yan itace ne tare da berries da kayan marmari, ruwa, ƙarancin -fat nama, tiyafa, madara mai ƙarancin-wuta da duk abin da zamuyi magana game da ƙasa.
  4. Idan kunyi tunanin yadda zaku rasa nauyi a cikin mako guda da kilogiram 10, to lallai ne ku kunna wasanni. Kawai don haka ba tare da abinci a gida ba zai iya kawar da ƙiyayya da santimita a cikin kugu. Wasannin wasanni suna da ƙarfin horo na zuciya, waɗanda aka yiwa kitse mai.
  5. Don asarar nauyi mai sauri, kuna buƙatar haɗuwa da Cardiyo (aƙalla 4 hours a mako) tare da iko (3 hours a mako) horo. Irin wannan duet zai haifar da asarar nauyin jiki da kuma samar da taimako.

Haske mai nauyi da sauri da 5 kg. Na mako guda ba tare da abinci ba: matakai 12

Da ke ƙasa za mu gaya muku yadda zaka rasa nauyi da kilogiram 5. Dukkanin ka'idojin da ke ƙasa zai kai ku sakamakon sati, ƙarƙashin buƙatun a gida. Don rasa nauyi ba tare da abinci ba gaskiya ne!

Mataki na 1. Sha ruwa

  1. Rage nauyi da tsarkakewa sune mahimmancin ra'ayi. Samun jiki gurbata da maye da gubobi, ba za ku taɓa rasa nauyi ba. Saboda haka, sha, sha da sha ruwa sake!
  2. Wajibi ne a cinye aƙalla lita 2 kowace rana. Tsarkake kwalba. Soyayyen ruwan 'ya'yan itace, soda, complotes mai dadi, ana cire giya gaba ɗaya daga menu.
  3. Sha gilashin ruwa tare da ruwan 'ya'yan lemun tsami 45 kafin abincin. Sannan cinye adadin adadin ruwan lemun tsami bayan awa 2 bayan cin abinci. Waɗannan sune tushe. Hakanan, amfani da ruwan lemun tsami a zazzabi a daki a cikin komai a ciki ba zai zama superfluous ba.
  4. Da yawa suna yin amfani da ruwa, kodayake wannan shine tushen komai. Yana haifar da tafiyar matakai na rayuwa a cikin jiki, yana sa jini ya kewaya da ƙarfi, kodan, hanta, da hanji. Zaka manta game da maƙarƙashiya har abada kuma zai rasa nauyi da sauri.
  5. Idan yana da wuya a bi yanayin shan giya, zazzage aikace-aikacen a kan wayar salula, wanda zai tuna maka da bukatar sha.

Mataki A'a. 2. Ware abinci mai sauri gaba daya

  1. Muna gaya wa ci gaba yadda zaka rasa nauyi da kilogiram 5. Don rabu da kai da yawa a cikin mako guda, a gida, cire duk abun ciye-ciye, kukis, Sweets baya. Bayan haka ba tare da abinci da kuma a pp zaka jefa mai kyau ba. Yarda da gidan saboda ba sa cin kwakwalwan kwamfuta da sauran "abubuwa marasa kyau" tare da ku.
  2. Babu buƙatar cizo tare da azumi -COK ko burgers. Takeauki apples, kwayoyi, yogurt na halitta ba tare da ƙari ba, cuku gida, bushe 'ya'yan itãcen marmari da wasu da amfani azaman abun ciye-ciye.
  3. Daga menu na har abada (kuma ba kawai don lokacin rasa nauyi ba), abinci mai sauri, abincin gwangwani, shan fata, shan sigari da samfuran da aka gama. Ki karya kawai a kan steamed steamed, stewed.
  4. Tsuntsu da fata, nama mai mai, man alade - duk wannan an haramta wannan. Koyi kayan yau da kullun na abinci mai dacewa yanzu, saboda a lokacin zai yi latti. Yayinda kuke shan abubuwa marasa kyau, wasu kuma sun cika jiki tare da samfuran da suka dace.

Mataki na 3. Guji saurin carbohydrates

  1. Me ake bukatar cire? Potatoes, polished rice, wheat bread, pasta is not made of hard wheat, ice cream, cakes and sdoba, chips, sugar.
  2. Yanke shawarar yadda zaka rasa nauyi da sauri ta 5 kilogiram. A cikin mako guda, tuna wani muhimmin bangare. A gida, ya isa ya bar saurin carbohydrates kuma hakan ya kasance! Rage nauyi ba tare da abinci da aka ba ku ba.

Mataki na 4. Ta hanzarta metabolism

  1. Babban aikinku shine haɓaka duk hanyoyin wucewa na rayuwa don kada ƙwayar kuɗi ba ta tarawa ba, amma akasin haka, ya ɓace. Har zuwa wannan, zaku iya siyan kayan abinci a cikin kantin magani. Dukansu suna da ƙari ga abinci kuma suna yin babban aiki na aikin da aka sanya.
  2. Amma ga waɗanda ba a shirye su kashe kuɗi a kan ƙari akan magunguna ba, za mu ba da shawara jerin kayayyaki. Ka kwanta akan lentils, ƙarancin cuku (m da laushi iri), barkono mai laushi), gingere, kirfa, zuma, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, madara, da duk samfuran madara.
  3. Tabbatar a ware gishiri, soda daga tsarin abinci. Suna jinkirta ruwa da hana asarar nauyi. Yakamata a sami abinci tare da Omega 3, 6 aciban, Vitamin D, furotin, fiber m abinci (fiber).
  4. Tushen abincin (30-40%) ya kamata 'ya'yan itace sabo da kayan lambu da berries. Wani 50% shine abincin furotin. Waɗannan sune kayan yau da kullun da kuke buƙatar sani don su fara rasa nauyi.
  5. Sauyawa Cardio (alal misali, Gudun) tare da iko (squat tare da dumbbells). Wannan dabara ce mai inganci. Yi tafiya sau da yawa akan ƙafa, hau kan matakala, ba akan mai hawa ba.
  6. Muna gaya wa ci gaba yadda zaka rasa kilogram 5 da sauri. Don rage nauyi a cikin mako guda, sha ruwa. A gida, zaku iya shirya shi tare da Bugu da kari na ginger, lemun tsami, zuma, kirfa da abin sha a kan komai a ciki. Sannan ba tare da abinci ba za ku iya jimre wa aikin.
  7. Muhimmin! Karka manta karin kumallo. Mun farka, sha gilashin ruwa tare da lemun tsami, jira na minti 45 kuma yana da karin kumallo. Karin kumallo shine tushen metabolism mafi kyau fiye da komai.

Mataki na 5. Ka jefa shan taba

  1. Alƙadewa zuwa taba sigari shine mafi yawan al'adar, wanda yake da wahalar watsi. Da yawa ba su san yadda za su ɗauki bakinsu da hannayensu ba lokacin da suke kawar da sigari.
  2. An yi sa'a a gare ku, akwai mafita. Zakar shakatawa na lantarki, wanda aka yi da ruwa tare da ruwa na musamman. Kuna iya siyan kowane kantin kan layi, ruwa ma.
  3. Sigasttes suna sannu a hankali rage tafiyar matakai na rayuwa, a sakamakon wanene mai tara kuma yana da wuya a bar. Idan ba za ku iya barin shan sigari ba, sayi lantarki, fara kunna wasanni, tausayi a jikin ku.
  4. Tobacco clogs jijiyoyin jini, yana haifar da gapaty da gajiya na na kullum, gurɓataccen jiki tare da poisons. A karkashin irin wadannan yanayi, kawai zai kasance da wahala a gare ku don rasa nauyi.

Mataki na 6. Karin kumallo

Daidai karin kumallo lokacin rasa nauyi

Don fahimtar yadda ake sauri rasa 5 kg. A cikin mako guda, ya kamata ka bi da sauki dokoki. A gida, zaku rasa nauyi ba tare da abinci ba idan ba ku rasa karin kumallo.

  1. Nazari ya nuna cewa matsananciyar yunwa ba ta taimaka wajen ce ban kwana ga kilogram. A akasin wannan, irin waɗannan ayyuka suna haifar da haɓakar manyan cututtukan.
  2. Jikin fara aiki daidai a lokacin karɓar karin kumallo. Idan kun rasa shi, ba za ku iya cewa ban kwana da mai. Tunda zaka iya rasa nauyi a gida da sauri, ya kamata ka fara da karin kumallo mai dadi. Za ku rasa nauyi ba tare da abinci ba.
  3. Nazarin sun tabbatar da cewa yawan amfani da abinci tare da wadataccen abun cikin kalori a farkon ranar ta ba da gudummawa ga raguwar nauyin jiki. Idan ka dauki dabi'ar samun karin kumallo, to, ka inganta metabolism.
  4. Karin kumallo, kuna goyan bayan matakin ingantaccen insulin a cikin jini. Da kyau aka fara, ranar tana ƙaruwa. Godiya ga wannan, farkon aiwatar da adadin kuzari yana farawa.
  5. Bayan farkawa, karin kumallo yana ba da mahimman abubuwan gina jiki. Idan baku rasa abincin safe ba, yanayin zai zama mafi muni. Ranar da aka fara da kyau za ta ba ku ƙarin makamashi don jiki da ayyukan kwakwalwa.
  6. Karin kumallo yana baka damar fahimtar yadda zaka rasa sauri 5 kilogram. Na mako guda. Cin da safe, zaku hana nauyin al'ada a gida ba tare da abinci ba. Bugu da kari, karin kumallo yana taimakawa rage haɗarin ciwon sukari.

Mataki na 7. Ku ci samfurori tare da abun cikin kalori marasa kyau

  1. Products tare da mummunan abun ciki na Calorie na buƙatar lokaci mai yawa don narkewa da kwanciyar hankali.
  2. Saboda wannan, jiki dole ne ya ciyar da yawa adadin kuzari. A sakamakon haka, yana kara hanzarta, asarar nauyi na halitta yana faruwa.
  3. Daga cikin waɗannan samfura, zuccholi, broccoli, asparagus, alayyafo, seleri, seleri, seleri, cucumbers da salatin ya kamata a rarrabe.

Mataki na 8. Ku ci a cikin ƙananan rabo

  1. Tsarin asarar nauyi kai tsaye ya dogara da sau nawa a rana ka ci. Dauki al'ada cin abinci daga kananan faranti. Manta game da ƙari.
  2. Iko a cikin karamin rabo lokacin rasa nauyi
  3. Ya kamata ku ci sau 5-6 a kowace rana. Wannan baya nufin kwata-kwata cewa zaku ci ƙarin samfurori. Wannan aikin yana ba ku damar yaudarar ciki kuma ya ba shi wani yanayi na yau da kullun.
  4. Don haka za ku san yadda ake sauri rasa 5 kilogiram. Na mako guda. Ci a gida daidai. Bayan haka zai zama waje ba tare da abinci ba.

Mataki na 9. Dousst

  1. Idan kun yi barci a cikin agogo da dama da isasshen adadin lokacin, to, Lafiya da matsalolin tsarin jijiya ba za su tashi ba. A sakamakon haka, koyaushe za ku ji daɗin farin ciki da kuzari. Za ku sami ƙarfin yin abubuwa daban-daban.
  2. Barcin hutu yana ba da jiki don shakatawa gaba ɗaya kuma yana murmurewa. Saboda wannan, a lokacin farkawa, adadin kuzari yana ƙone kuma, a sakamakon, asarar nauyi mai nauyi. Barci kimanin awa 7-8.

Mataki na 10. Canza Rayuwarka

  1. Aauki al'ada ta dafa abinci da kanku koyaushe. Manta game da abinci mai sauri da kayayyakin Semi da aka gama.
  2. Kuna iya sarrafa adadin adadin kuzari. Don rasa nauyi da sauri, darasi na jiki ba zai zama superfluous ba.
  3. Idan kayi dogon lokaci a komputa ko TV, wannan yana ba da gudummawa ga farkon saiti mai wuce haddi.
  4. Yi ƙoƙarin motsa ƙarin a ƙafa. Kiyayya da Elevator, yi amfani da ƙarancin cigaba ko injin. Sha karin ruwa.

Mataki na 11. Kada ku ci a wani lokaci daga baya

  1. Tun da sauri rasa nauyi da 5 kg. A cikin mako guda yana da gaske ainihin, kuna buƙatar dakatar da cin abinci bayan wani lokaci na rana. A gida, zaku fara rasa nauyi ba tare da abinci ba.
  2. Don rasa nauyi faruwa gwargwadon yadda zai yiwu, sanya kanka jadawalin. Bayyana lokacin cin abinci da kuma bin shirin. Sakamakon ba zai sa ka jira ba.

Mataki na 12. Guji damuwa

  1. Daina damuwa game da kiba. Yi ƙoƙarin rage damuwa a cikin aikin gida da gida. Hakan saboda kwarewar da ke faruwa da yawan matsalolin kiwon lafiya ke ci gaba, gami da kiba.
  2. Idan kuna fuskantar yanayin rashin tausayi, saurari wa kiɗan da kuka fi so kuma kwantar da hankali. Da kyau, idan zaku iya yi yoga.
  3. Idan za ta yiwu, ziyarci wurare masu ban sha'awa, wuraren shakatawa na kwantar da hankali, masu gishiri ko sabbin hanyoyin. Koyi yin zuzzurfan tunani kuma kuyi numfashi mai zurfi. Domeest.

Yi waƙa da igiyar dama ta saita manufa. Tun da sauri rasa nauyi da 5 kg. A cikin mako guda, da gaske ne, yi jadawalin kanku. A gida, ku ci daidai kuma ku jagoranci salon rayuwa mai aiki. A sakamakon haka, zaku sami fata mai wuce gona da iri ba tare da abinci ba.