Muaj ib qho yooj yim formula rau poob phaus. Kev siv calorie ntau dua li koj noj. Koj tuaj yeem hlawv calories ntxiv los ntawm kev noj zaub mov thiab kev tawm dag zog. Ua kom nquag plias thaum nruab hnub kuj tseem yuav muaj txiaj ntsig hauv kev hlawv calories.
Hauv qab no yog txoj hauv kev los hlawv 100 calories hauv lub sijhawm luv luv thiab nrog cov haujlwm yooj yim. Los ntawm kev thov ib lossis ntau ntawm cov dej num no ntxiv rau kev noj haus, koj tuaj yeem siv calories ntxiv yam tsis muaj teeb meem.
- Ua 10 lub plab ce hauv 150 feeb.
- Ua si ntaus pob tesniv rau 20 feeb.
- Taug kev ntawm lub teeb nrawm (xws li taug kev tus tsiaj) rau 25 feeb.
- Khiav rau 10 feeb.
- Ua noj rau 40 feeb.
- Ua las voos rau lub suab seev ceev 30 feeb.
- Hnia rau 40 feeb.
- Mus nce thiab nqis ntaiv 9 pem teb.
- Ua stretching rau 10 feeb.
- Ua si mini golf rau 30 feeb.
- Ci lub voj voog rau 10 feeb.
- Ua si ntawm lub console game rau 40 feeb.
- So lub qhov rais rau 30 feeb.
- Nyeem ntawv rau 1 teev.
- 20 feeb taug kev.
- Massage rau 20 feeb.
- Nqa qhov hnyav rau 10 feeb.
- ua luam dej rau 15 feeb.
- Ua haujlwm hauv computer rau 50 feeb.
- Tham hauv xov tooj rau 60 feeb. (Tawm thaum tham)
- Thawb lub stroller rau 30 feeb.
- Ua 2000 kauj ruam.
- Nce toj mus ko taw rau 15 feeb.
- Ironing rau 45 feeb.
- Broom rau 30 feeb.
- dhia hlua rau 10 feeb.
- Hu nkauj rau 60 feeb.
- Tsav tsheb rau 50 feeb.
- Txiav ntoo rau 5 feeb.
- Ua kev hlub rau 60 feeb.
- Ua si piano rau 35 feeb.
- Ntxuav lub tsheb rau 30 feeb.
- Xa sms rau 1 teev.
- Luag rau 30 feeb.
- Siv sijhawm 10 feeb hauv lub sauna.
- Khw muag khoom rau 40 feeb.
- Ua si ntaus pob tesniv rau 15 feeb.
- Cycling rau 15 feeb.
- Ua yoga rau 25 feeb.
- Flying ib kite rau 20 feeb.
Lub zog twg hlawv pes tsawg calories?
Ua exercise, ceev txoj kev los hlawv caloriesyog ib tug ntawm lawv. Hauv qab no yog ib lub rooj qhia seb muaj pes tsawg calories qee hom kev tawm dag zog hlawv raws li tus neeg qhov hnyav;
Kev ua si (1 teev) | Tus neeg hnyav thiab calories hlawv | ||
72 kg | 90 kg | 108 kg | |
kev cuam tshuam siab cardio | 533 | 664 | 796 |
tsis tshua muaj kev cuam tshuam cardio | 365 | 455 | 545 |
dej aerobics | 402 | 501 | 600 |
ua si basketball | 584 | 728 | 872 |
Cycling ntawm <16km qeeb pace | 292 | 364 | 436 |
bowling | 219 | 273 | 327 |
Kano | 256 | 319 | 382 |
seev cev, ballroom | 219 | 273 | 327 |
football | 584 | 728 | 872 |
Golf | 314 | 391 | 469 |
kev yos hav zoov | 438 | 546 | 654 |
Tsheb tuam skating | 511 | 637 | 763 |
Hla txoj hlua | 861 | 1074 | 1286 |
Kev tiv thaiv (qhov hnyav) kev cob qhia | 365 | 455 | 545 |
Txawb, tsau | 438 | 546 | 654 |
Khiav 8 km | 606 | 755 | 905 |
Khiav, 12 km | 861 | 1074 | 1286 |
caij ski, hla teb chaws | 496 | 619 | 741 |
caij ski, downhill | 314 | 391 | 469 |
Dej caij ski | 438 | 546 | 654 |
Pob Tsuas Lis | 365 | 455 | 545 |
Taug kev ntawm incline treadmill | 657 | 819 | 981 |
Tae-kwon-do | 752 | 937 | 1123 |
ntaus pob tesniv | 584 | 728 | 872 |
ntaus pob | 292 | 364 | 436 |
taug kev, 3 km | 204 | 255 | 305 |
taug kev, 5 km | 314 | 391 | 469 |
Lwm txoj hauv kev los hlawv txhua hnub Calories
noj cov vitamin D
nyob rau hauv British Journal of Nutrition nyob rau hauv ib qho kev kawm tiav Vitamin D tsis txaus cov poj niam uas muaj qhov hnyav dua lawv muab. Raws li kev tshawb fawb, cov vitamin D niaj hnub xav tau sib txawv ntawm ib tus neeg mus rau lwm tus. Kev noj 1000-4000 IU (25-100 mcg) ntawm vitamin D yuav kho qhov tsis txaus.
rau kas fes
Kev tshawb fawb tau pom tias muaj cov tshuaj stimulant pom hauv kas fes caffeinepom tias nws nce tus nqi ntawm calorie hlawv.
pw tsaug zog ntau
Kev pw tsaug zog tsawg tshaj li plaub teev rau ib lub sij hawm ntev slows cov metabolism. Cov kws tshaj lij pom zoo kom pw ntawm xya thiab cuaj. Ntxiv mus insomnia Cov neeg muaj teeb meem tuaj yeem nce qhov hnyav dhau sijhawm. Hmo ntuj pw tsis zoo ua rau tib neeg xaiv cov zaub mov tsis zoo. Ib txoj kev tshawb fawb kuj tau qhia tias cov neeg uas muaj insomnia txav tsawg dua.
Tsis txhob tso cov haujlwm hauv tsev rau cov tshuab
Tes ntxuav koj cov tais diav thiab ua noj koj tus kheej noj hmo. Tsis tas li ntawd, koj tuaj yeem hlawv ntau calories los ntawm kev ua haujlwm hauv tsev txhua hnub xws li ironing, folding ntxhua khaub ncaws, plua plav. Sim ua kom nquag plias thaum ua haujlwm hauv tsev.
txav ceev
Taug kev ceev ceev hlawv ntau calorie ntau dua li taug kev nrog cov kauj ruam ib txwm.
luag
Yog tias koj luag 10 mus rau 15 feeb ib hnub, koj yuav hlawv 50 calories ntxiv.
Noj tshais
Koj qhia koj lub cev rau lub hlwb tias koj tsis tshaib plab ces nws pib hlawv rog. Pib hnub nrog noj tshais nrog cov ntsiab lus muaj protein ntau yuav ua rau muaj txiaj ntsig zoo hauv qhov kev nkag siab no. Nws tau txiav txim siab tias cov neeg uas hla pluas tshais noj ntau calorie ntau ntau ntawm lwm cov pluas noj thiab nyiam cov zaub mov tsis zoo.
siv sijhawm rau koj tus kheej
Siv sijhawm tsib feeb kawg ntawm txhua teev (teem lub xov tooj timer) nce thiab nqis.
Xaiv cov zaub mov zoo
Tsawg-carb, cov khoom noj muaj fiber ntau siv sijhawm ntev dua los zom dua li lwm cov khoom noj thiab ua rau koj xav tias puv ntev. Qhov no yuav txo tau cov khoom noj txom ncauj.
ua fidgety
Raws li kev tshawb fawb ntawm Mayo Clinic, cov neeg uas tsis tuaj yeem sawv tseem tuaj yeem hlawv 350 calorie ntau ntau hauv ib hnub ntau dua li ib tus neeg uas tseem nyob. Sway koj ob txhais taw me ntsis thaum zaum, lossis txav mus tas li ntawm ib sab mus rau sab hauv koj lub rooj zaum.
Tsis txhob noj hmo lig
Noj hmo lig tuaj yeem ua rau tsis noj tshais, uas tuaj yeem cuam tshuam kev pw tsaug zog thiab qeeb metabolism.
kho koj tus cwj pwm
Kev noj qab haus huv lub cev tsis yog tsuas yog ua rau koj saib siab dua thiab leaner, nws tseem ntxiv dag zog rau koj cov leeg nqaij.
rau dej ntau
Cov neeg uas lawv lub cev lub cev qhuav dej muaj ib tug tsawg metabolic tus nqi. Kev haus dej txhua hnub ua rau cov metabolism hauv nce li 30 feem pua hauv kev tshawb fawb German. Koj yuav tsum haus tsawg kawg yim khob dej ib hnub twg.
saib xyuas qab zib
Qab zib ua rau lub cev tso cov tshuaj insulin, uas tom qab ntawd thauj cov piam thaj mus rau cov hlwb kom siv los ua lub zog thiab khaws cia ua rog.
zom gum
Chewing gum curbs xav saj los yog khoom noj txom ncauj, tshwj xeeb tshaj yog thaum ua noj.
Tham hauv xov tooj ntawm ko taw
Thaum hu xov tooj, tsis txhob zaum, taug kev thiab tham tib lub sijhawm.
Mloog nkauj kho siab
Ua kom lub suab nrov thaum mloog cov suab paj nruag upbeat ua rau koj cov calorie hlawv, tshwj xeeb tshaj yog thaum taug kev lossis nce ntaiv.
ua koj tus kheej noj
Ua noj koj tus kheej cov zaub mov yog ob qho tib si noj qab haus huv thiab tso cai rau koj sawv ntev.
Nqa cov khoom noj txom ncauj zoo nrog koj
Khaws cov txiv ntoo, cov khoom noj muaj calorie tsawg lossis ib daim txiv hmab txiv ntoo nrog koj txhua lub sijhawm. Cov khoom noj txom ncauj zoo tiv thaiv koj los ntawm kev tig mus rau cov khoom noj txom ncauj tsis zoo thaum koj tshaib plab thaum noj mov.
so kom txaus
kev nyuaj siab ua rau lub cev tso cov tshuaj hormone cortisol, uas ua rau cov calorie ntau ntau khaws cia li rog, tshwj xeeb tshaj yog nyob rau hauv plab.
saib TV tsawg
Hauv ib txoj kev tshawb fawb, cov neeg laus uas txiav lub sijhawm saib TV hauv ib nrab (siv lub kaw lus hluav taws xob) noj tsuas yog 119 calories tsawg dua ib hnub, tsis muaj kev hloov pauv rau lawv cov zaub mov.
nqa
Sawv ntawm koj ob txhais taw thiab rov qab los. Koj tuaj yeem yooj yim ua qhov yooj yim pilates tsiv mus nyob qhov twg.
Haus tshuaj yej ntsuab txhua hnub
Raws li kev tshawb fawb tau ua tshuaj yej ntsuabNtxiv nrog rau caffeine, nws muaj catechin polyphenols, uas yog cov tshuaj nroj tsuag uas tuaj yeem ua kom cov metabolism sai.
Siv cov txuj lom hauv zaub mov
Qee cov kev tshawb fawb qhia tias cov khoom noj ntsim tuaj yeem ua kom cov metabolism sai sai. Kua txob liab yog ib qho piv txwv zoo ntawm qhov no.
noj salmon
Hauv ib qho kev kawm salmon Cov neeg uas noj cov nqaij nyug poob hnyav dua li cov neeg uas noj cov nqaij nyug, txawm tias cov calories noj sib npaug.
Noj txiv hmab txiv ntoo nrog tev
Cov tawv nqaij ntawm txiv hmab txiv ntoo thiab zaub Lub cev xav tau ntau lub zog los rhuav tshem cov khoom noj muaj fiber ntau xws li
siv txiv maj phaub
Cov neeg uas hloov cov roj thiab cov rog, xws li tsiaj rog thiab roj sunflower, nrog rau cov uas muaj cov roj ntsha nruab nrab, xws li txiv maj phaub roj, poob ntau lub cev rog.
Rau oolong tshuaj yej
Qee qhov kev tshawb fawb oolong tshuaj Nws qhia tau hais tias haus dej tuaj yeem ua kom cov metabolism hauv nce mus txog 10 feem pua.
yoj koj txhais tes
Raws li cov kws tshaj lij, qhov ntau ntawm koj lub cev koj siv tib lub sijhawm, calorie ntau ntau koj hlawv.
Tsis txhob hnov qab cov khoom siv mis nyuj
Cov kws tshawb fawb xav tias cov khoom noj mis nyuj muaj roj tsawg inhibit qhov khaws cia ntawm cov rog.