I-Stay-Sane, Fumana isicwangciso esinamandla sokuzilolonga soMtshakazi oza kuba

Umxholo

• Ukuqalisa NgeSicwangciso soMtshato-Ukunciphisa ubunzima
• Fumana iSicwangciso sakho soMtshato esigqibeleleyo sokuLahla ubunzima
• Ukutya ngexesha lomtshato wakho Isicwangciso sokulahleka kwesisindo
• Ukunciphisa uxinzelelo loMtshato phambi koMhla omkhulu
• 3 Wedding Weight-Loss Plan Tips evela kubafundi
• Uphengululo lwe

Masiqonde into enye: Awufuni *akufuni* ukuba unciphise umzimba okanye ungene kwisayizi ethile yelokhwe ukuze ufanelekele ukuthandwa. Kodwa kuye kwaqinisekiswa amaxesha ngamaxesha ukuba umthambo wonyusa ii-endorphins kumanqanaba aphezulu esibhakabhakeni (bhayi-bye, i-bridezilla vibes) kunye nezihlunu ezomeleleyo ziya kukunceda uzive ngathi unephepha lakho elibomvu lekhaphethi njengoko uhamba ezantsi "Ndiyavuma." (Kwaye ukuba ufuna ithamo elincinci lokuzithanda, Nazi iindlela ezi-5 ezilula zokunyusa ukuzithemba kwakho.)

Ngale nto engqondweni, sathetha noLynn Bode, umqeqeshi onamava angaphezulu kweminyaka engamashumi amabini kunye nomnini wenkqubo ye-Intanethi yokusebenza kwabafazi, ukulungiselela umtshato wakhe wokunciphisa umzimba (AKA ukuhlala kwakho usempilweni, ukuba sempilweni, Isicwangciso soxinzelelo) ukukunceda wenze umtshato ulungele ukuziva ungonwabanga-kwaye uyenze ikhefu lakho lasemva komtshato livuya kwaye lisempilweni kunangaphambili. (BTW, siyazithanda iingcinga zikaJulianne Hough malunga nokutya ukutya ngaphambi komtshato wakhe.)

Ukuqalisa NgeSicwangciso soMtshato-Ukunciphisa ubunzima

Kunokuba usebenzise ixesha elikhokelela kusuku lwakho olukhulu ukuze uzibeke phantsi kwinombolo ethile yomlingo, thatha eli xesha ukuba ube ngoyena usempilweni. Akunyanzelekanga ukuba ubethe iincwadi kunye nophando-nangona udibana nengcali yezesondlo okanye umqeqeshi inokunika ubungqina obomeleleyo bokuba ungaqala njani irejimeni yakho- kodwa yazi iziseko. U-Bode ucebisa ngokujonga kule nto athi "yimigaqo emine ebalulekileyo": umthambo wentliziyo, isondlo esifanelekileyo, uqeqesho lwamandla kunye nokuzolula. "Zonke izinto ezine ziyimfuneko ukufikelela kwiinjongo zakho ngendlela esempilweni," utshilo. Bhanqa umngeni wethu weentsuku ezingama-30 we-cardio HIIT kunye nesi sikhokelo sokugqibela sokucoca ukutya ukujonga i-cardio kunye nesondlo kuluhlu. Emva koko betha imigaqo emibini yokugqibela ngemizuzu engama-30 kaJillian Michaels, ukuzilolonga ngomzimba opheleleyo kunye ne-10 ngaphambi kokulala kweyoga kukunceda ukuba ulale ngcono.

Fumana iSicwangciso sakho soMtshato esigqibeleleyo sokuLahla ubunzima

Ukukhetha umthambo kunye nesicwangciso sokutya kunokubonakala kunzima kunokuthatha isigqibo ngendawo yakho yokwamkela. Kodwa njengaso nasiphi na isigqibo esikhulu, kuthatha nje ukucutha ukhetho. Ewe kunjalo, nokuba yeyiphi na ogqiba ukuyilandela, uya kuyifuna ukuba inike amandla aphezulu kunye nolonwabo- zombini ngexesha nasemva kokuzilolonga kunye nokutya. Ngaphandle koko, unokufuna ukuqaphela isimbo sakho soxinzelelo (ubude, imilo, kunye nelaphu) okanye ii-asethi ~ ofuna ukuzibonisa uninzi ngaphambi kokukhetha isicwangciso sokuzilolonga, kodwa kubalulekile ukuba uqwalasele amandla akho akhoyo okwangoku. (Ukugqibezela umdyarho ngaphakathi kweenyanga ezimbini yinjongo ephezulu yomntu ongazange abe naziteki; ukuqala indlela yokubaleka yesiqhelo, nangona kunjalo, ayisiyiyo.)

Fumana i-granular kunye nezicwangciso zakho: Phanda iiresiphi kwaye ucwangcise ukutya kwangaphambili; ishedyuli yokusebenza kwikhalenda yakho kwaye uyigcine njengoko unokwenza naluphi na olunye unyulo. Njengoko ukhetha irejimeni yakho, gcina ulindelo lwakho lukhangele. (Kwaye khumbula ukuba umthambo unokuba yeyona nto ibalulekileyo kwi-equation ye-weight-loss equation.) "Umgaqo omhle wesithupha kukuba ungalahlekelwa phakathi kweepounds ezine ukuya kwezisibhozo ngenyanga," uBode uthi. "Ukuba umtshato wakho usele iinyanga ezimbini kuphela, ungazikhohlisi kwaye ubangele uxinzelelo olungeyomfuneko ngokwenza isifungo sokulahla iiponti ezingama-40. Misela ixesha lokwenyani osebenza kulo kwaye wamkele inani elifanelekileyo onokulifumana."

Ukutya ngexesha lomtshato wakho Isicwangciso sokulahleka kwesisindo

Uyayazi yonke loo ndlela-ukuya-entliziyweni-yabo-esiswini? Okufanayo kuya nakuwe: Zizondle kakuhle ngeli xesha linokuba ne-nutty, kwaye sithembisa ukuba ubudlelwane bakho nawe buya kuba ngcono, singasathethi ke ngobudlelwane bakho neqabane lakho, umphathi wakho, umthungi wakho, njl. re ngokwenene ukutya-kunye nokuba bangaphi okufuneka uhlale ugcwele amandla ngeli xesha lixakekileyo.)

Nokuba uthatha isigqibo sokuqalisa inkqubo entsha yokomelela (okanye ukhulise esele ukho), umyinge womthambo owongezelelweyo oza kuwenza ufuna isibaso esinamandla. Landela isikhokelo sethu seentsuku ezingama-30 sokucwangciswa kokutya okunempilo kwi-jumpstart. Kwaye khumbula: Xa usitya kubalulekile, kananjalo. Isayensi ithi ungayiqhekeza i-metabolism yakho ngokubeka ixesha lokutya kwakho ngolu hlobo.

"Ukungatyi ngokwaneleyo kunokonakalisa iinzame zesicwangciso sakho sokunciphisa ubunzima bomtshato njengoko utya kakhulu," wongeza uBode. (Fumana i-scoop malunga nokuba kutheni ukutya *ngaphezulu* kunokuba yimfihlelo yokunciphisa umzimba.) "Xa ungatyi ngokwaneleyo, umzimba wakho uqala ukubambelela kuzo zonke iikhalori ozidlayo kwaye uziguqule zibe ngamafutha. nokuba unciphisa ubunzima ekutyeni yindlala, awuzenzeli naluphi na uncedo kuba ukunqongophala kwesondlo kuya kunciphisa ubunzima bezihlunu zakho ngelixa ukhulisa ukugcinwa kwamafutha akho. "

Kwaye, u-Bode uthi, qaphela chwetheza yeekhalori ozidlayo. Iswekile eninzi kunye namanqatha aphezulu-ukutya okuqhelekileyo okukhawulezayo kunye neempawu zokutya ezigqityiweyo-kuya kukwenza uzive udangele. "Ukuba awufumani xesha lokupheka ekhaya, yiya kwivenkile yokutya esempilweni kwaye uthathe ukutya okubandayo okungagxili kwimichiza nakwizinto ezisigcinayo. hamba. " (Idibeneyo: Ukutya okuncinci kweCalorie ephantsi yokuNelisa ukuNqwenela kwakho)

Ukunciphisa uxinzelelo loMtshato phambi koMhla omkhulu

Umtshakazi oza kuba ngumakoti wenza umyinge wezigqibo ezili-177 ngexesha lokuthetha kwakhe, ngokutsho kwesaveyi yeBrides.com—ngoko ayimangalisi into yokuba uziva ubhidekile kule mihla. Ngelixa kunokubonakala kukuhleka ukongeza enye “Kufuneka” kuluhlu lwakho ngoku, ukucwangcisa ngexesha lokuphumla ukuma entlokweni yakho, ukubetha i-matinee, ukupheka into ukusuka ekuqaleni, okanye ukuchwechwela kwi-nap kunokutshintsha amandla osuku lwakho lonke. Ufuna utshintsho lwengqondo? Ivela nokuba ilungile ukucinga malunga nabo ubathandayo kunokukunceda uhlangabezane neemeko ezicinezelayo.

3 Wedding Weight-Loss Plan Tips evela kubafundi

Awukho kule nto wedwa! Khawuqwalasele le Ubume ingcebiso yomfundi ngaphambili njengoko usakha i-ajenda yakho yomtshakazi we-buff.

• Betha intsimbi. "Bendihlala ndiyimbaleki kwaye ndihambahamba, ke ndiyigcinile loo nto kabini okanye kathathu ngeveki kwaye ndafaka iBar Method kulolongeko lwam malunga nesibini ngeveki ukulungiselela umtshato wam. I-Bar Method iyincedile ithoni yomzimba wam-ngakumbi iingalo zam -kwaye ndingayincoma kuwo wonke umntu. Kukuzilolonga okumangalisayo. Ndasebenzisa iWW kwi-intanethi ukunceda ngokutya kwam. " - ULizzy, eSan Francisco, eCalifornia
• Umnqamlezo uqeqesha ingqondo nomzimba wakho. "Kwisicwangciso sam sokulahleka kobunzima bomtshato, ndiye ndaqala ukwenza i-Exhale's Core Fusion, edibanisa imeko-bume engundoqo, ii-Pilates, indlela yeLotte Berk, uqeqesho lwexesha lokuphefumla, kunye neyoga. Ukuya eklasini kundikhuthaze ekubekweni kweqela kwaye kugxile kumzimba wonke Iklasi ibhulorha ingqondo nomzimba ukuphucula impilo yomntu wonke ngelixa ndizalisekisa iinjongo zam zomzimba-ukuzilolonga okugqibeleleyo ukucoca intloko yam kucwangciso loxinzelelo olukhokelela emtshatweni! iyure yam oyithandayo yosuku kwaye yandigcina ndilungelelene. - UStephanie, kwisiXeko saseNew York
• Tsalela umnxeba ukuqiniswa. "Eyona nto yayisebenza kakuhle kum ngaphambi komtshato wam yayikukufumana umqeqeshi wobuqu. Ndandisazi ukuba ukuba nomntu ondikhuthazayo kuya kundigcina ndihamba. Kwakungeyona nje into eyonwabisayo, kodwa umyeni wam (owayengumyeni) naye wenza iiseshoni kunye nam ukusuka. Ndaqala malunga neenyanga ezisibhozo ngaphambi komtshato, ndenza iseshoni enye ngeveki nomqeqeshi wam, ndilungisa izinto njengoko usuku lusondela. kwindawo yokuzivocavoca, yintoni esebenza kakuhle kumzimba wakho, kwaye ufumane isikhokelo ukuze uzenzele ngokwakho." - UJaime, eHoboken, eNew Jersey (Sidlala umlingisi! Nantsi indlela yokufumana olona qeqesho olulungele wena.)

Uphengululo lwe