100 Nzira dzekupisa 40 Calories

Pane nzira iri nyore yekuderedza uremu. Kushandisa macalorie akawanda kupfuura aunotora. Iwe unogona kupisa mamwe macalorie nekudya uye kurovedza muviri. Kunyanya kushingaira mukati mezuva kuchavawo kubudirira mukupisa macalorie.

Pazasi pane nzira dzekupisa 100 makorikori munguva pfupi uye nemaitiro akareruka. Nekuita chimwe kana akawanda ezviitwa izvi padivi pekudya, unogona kushandisa mamwe macalorie pasina kuomerwa.

1. Kuita maekisesaizi emudumbu zana nemakumi mashanu mumaminitsi gumi.
2. Kutamba badminton kwemaminitsi makumi maviri.
3. Kufamba zvishoma (sekufamba chipfuyo) kwemaminitsi makumi maviri nemashanu.
4. Kumhanya kwemaminetsi gumi.
5. Kubika kwemaminitsi makumi mana.
6. Kutamba kumimhanzi inokurumidza kwemaminetsi makumi matatu.
7. Kutsvoda kwemaminetsi makumi mana.
8. Kwira nekudzika masitepisi 9 floors.
9. Ita kutambanudza kwemaminitsi gumi.
10. Kutamba mini gorofu kwemaminitsi makumi matatu.
11. Denderedzwa hoop kwemaminitsi gumi.
12. Kutamba pamutambo console kwemaminetsi makumi mana.
13. Pukuta hwindo kwemaminitsi makumi matatu.
14. Kuverenga kweawa imwe.
15. Maminitsi makumi maviri kufamba.
16. Massage kwemaminitsi makumi maviri.
17. Kusimudza masimbi kwemaminitsi gumi.
18. kushambira kwemaminitsi gumi nemashanu.
19. Kushanda pakombuta kwemaminitsi makumi mashanu.
20. Kutaura parunhare kwemaminetsi 60. (Famba uchitaura)
21. Kusundira stroller kwemaminitsi makumi matatu.
22. Tora 2000 matanho.
23. Kukwira chikomo netsoka kwemaminitsi gumi nemashanu.
24. Kusaina kwemaminetsi makumi mana nemashanu.
25. Broom kwemaminitsi makumi matatu.
26. Svetuka tambo kwemaminitsi gumi.
27. Kuimba kwemaminitsi makumi matanhatu.
28. Kutyaira kwemaminitsi makumi mashanu.
29. Kutema huni kwemaminitsi mashanu.
30. Kuita rudo kwemaminetsi makumi matanhatu.
31. Kuridza piyano kwemaminitsi makumi matatu nemashanu.
32. Kugeza motokari kwemaminitsi makumi matatu.
33. Kutumira sms kwe1 awa.
34. Kuseka kwemaminetsi makumi matatu.
35. Kupedza maminitsi gumi mu sauna.
36. Kutenga kwemaminetsi makumi mana.
37. Kutamba tennis kwemaminitsi gumi nemashanu.
38. Kuchovha bhasikoro kwemaminitsi gumi nemashanu.
39. Kuita yoga kwemaminitsi makumi maviri nemashanu.
40. Kubhururuka kite kwemaminitsi makumi maviri.

Ndeipi Movement Inopisa Mangani Macalories?

Kuita maekisesaizi, nzira dzinokurumidza kupisa macaloriemumwe wavo. Pazasi pane tafura inoratidza kuti macalorie mangani mamwe marudzi ekurovedza muviri anopisa zvichienderana nehuremu hwemunhu;

Dzimwe Nzira dzekupisa Daily Calories

kutora vitamini D

muBritish Journal of Nutrition muchidzidzo chakaitwa Vitamin D kushomeka vakadzi vane huremu hushoma vakapa. Maererano nezvidzidzo, zuva nezuva vhitamini D inoda inosiyana pamunhu nemunhu. Kushandisa 1000-4000 IU (25-100 mcg) yevhitamini D inogadzirisa kushomeka.

zvekofi

Tsvagiridzo yakaratidza kuti chinhu chinokurudzira chinowanikwa mukofi caffeineakawana kuti yakawedzera mwero wekupisa koriori.

kurara zvakanyanya

Kurara pasi pemaawa mana kwenguva yakareba kunoderedza metabolism. Vanamazvikokota vanokurudzira kurara pakati pechinomwe nepfumbamwe. Uyezve kushaya hope Vanhu vane matambudziko vanogona kuwedzera uremu nekufamba kwenguva. Kurara kwakashata kunoita kuti vanhu vasarudze zvokudya zvinovaka muviri zvishoma. Imwe ongororo yakaratidzawo kuti vanhu vane kushaya hope vakatama zvishoma.

Usasiye basa remumba kumichina

Geza ndiro dzako nemaoko uye uzvibikire kudya kwemanheru. Kunze kweizvi, unogona kupisa macalorie akawanda nekuita mabasa epamba ezuva nezuva senge ironing, kupeta mbatya, kupukuta guruva. Edza kushingaira paunenge uchiita basa repamba.

kufamba nekukurumidza

Kufamba nekukurumidza kunopisa macalorie akawanda pane kufamba nematanho akajairika.

seka

Kana ukaseka kwemaminetsi gumi kusvika gumi nemashanu pazuva, unopisa mamwe macalorie makumi mashanu.

Idya zvemangwanani

Iwe unoratidza muviri wako kuuropi kuti hauna nzara saka inotanga kupisa mafuta. Kutanga zuva nekudya kwemangwanani ine yakakwira protein yemukati ichapa mukana mune iyi pfungwa. Izvo zvakatemwa kuti avo vanorega kudya kwemangwanani vanodya akawanda macalorie pane kumwe kudya uye vanosarudza zvimwe zvisina hutano chikafu.

tora nguva iwe pachako

Pedza maminetsi mashanu ekupedzisira eawa yega yega (seta iyo nguva yefoni) uchifamba uchikwira nekudzika.

Sarudza chikafu chakakodzera

Low-carb, high-fiber foods inotora nguva yakareba kugaya kupfuura zvimwe zvekudya uye inoita kuti unzwe wakaguta kwenguva yakareba. Izvi zvinoderedza mukana wekudya.

kuva fidgety

Maererano nekuongorora kwakaitwa kuMayo Clinic, vanhu vasingakwanisi kumira vanogona kupisa 350 mamwe macalorie pazuva pane munhu anoramba akanyarara. Svetesa tsoka dzako zvishoma ukagara, kana kufamba nguva dzose kubva kune rumwe rutivi uchienda kune rumwe pachigaro chako.

Usadya pakati pehusiku

Kudya pakati pehusiku kunogona kukonzera kusvetuka kwemangwanani, izvo zvinogona kukanganisa kurara uye kunonoka metabolism.

gadzirisa chimiro chako

Hutano humiro haungoite kuti utaridzike kureba uye kuonda, zvakare inosimbisa mhasuru dzako dzemudumbu.

kune imwe mvura

Vanhu vane miviri isina mvura mumuviri vane mwero wakaderera wemetabolism. Kunwa mvura zuva rese kwakakonzera kuti metabolic rates iwedzere nezvikamu makumi matatu kubva muzana muongororo yeGerman. Unofanira kunwa magirazi masere emvura pazuva.

chenjerera shuga

Shuga inoita kuti muviri uburitse insulin, iyo inobva yaendesa shuga kumaseru kuti ishandiswe sesimba uye inochengetwa semafuta.

chew chingamu

Chewing gum inoderedza kuda kuravidza kana snack, kunyanya pakubika. 

Taura pafoni netsoka

Paunenge uchiridza runhare, usagara wakanyarara, famba uye taura panguva imwe chete.

Teerera mimhanzi inonakidza

Kuchengeta rhythm uchiteerera mimhanzi inonakidza kunowedzera calorie yako kupisa mwero, kunyanya kana uchifamba kana kukwira masitepisi.

zvibikire zvokudya zvako

Kuzvibikira chikafu chako kune hutano uye kunoita kuti umire kwenguva refu.

Takura zvokudya zvinovaka muviri

Chengeta nzungu, pasi-calori mabara kana chidimbu chemuchero newe nguva dzose. Zvokudya zvine utano zvinokutadzisa kutendeukira kuzvokudya zvisina utano paunenge wava nenzara pakati pekudya.

zorora

Kushungurudzika inoita kuti muviri uburitse hormone cortisol, iyo inoita kuti macalorie akawanda achengetwe semafuta, kunyanya mudumbu.

tarisa terevhizheni shoma

Mune kumwe kuongorora, vanhu vakuru vakacheka nguva yokuona terevhizheni nepakati (vachishandisa gadziriro yemagetsi yokuvharira) vaidya macalorie mashoma 119 chete pazuva, pasina kuchinja kupi nokupi pakudya kwavo.

Simudza 

Simuka nezvigunwe zvako wozodzokera pasi. Iwe unogona nyore kuita izvi zviri nyore pilates kufamba chero kupi.

Inwa green tea zuva nezuva

Maererano netsvakurudzo yakaitwa green teaMukuwedzera kune caffeine, ine catechin polyphenols, iyo inodyara makemikari anogona kukurumidza kuita metabolism.

Shandisa zvinonhuwira muzvokudya

Zvimwe zvidzidzo zvinoratidza kuti zvikafu zvinonaka zvinogona kukurumidza kukurumidza metabolism. Mhiripiri tsvuku muenzaniso wakanaka weizvi.

kudya salmon

Mune kumwe kudzidza salmon Avo vaidya nyama yemombe vakarasikirwa zvikuru nouremu kupfuura avo vakadya nyama yemombe, kunyange zvazvo macalorie aidyiwa akanga akaenzana.

Idya muchero nesvuura

Matehwe emichero nemiriwo Muviri unoda simba rakawanda kuputsa chikafu chine fiber senge

shandisa kokonati

Avo vanotsiva mafuta nemafuta, akadai semafuta emhuka nemafuta esunflower, neayo ane ma<em>medium-chain fatty acids, akadai semafuta ekokonati, anorasikirwa nemafuta akawanda emuviri.

Zvetii oolong

Zvimwe zvidzidzo oolong tea Zvinoratidza kuti kunwa kunogona kuwedzera kushandiswa kwemetabolism kusvika ku10 muzana.

zunza maoko ako

Maererano nenyanzvi, nzvimbo dzakawanda dzemuviri wako dzaunoshandisa panguva imwe chete, dzinowedzera macalorie aunopisa.

Usakanganwa zvigadzirwa zvemukaka

Vatsvakurudzi vanofunga kuti zvigadzirwa zvemukaka zvakaderera zvinodzivisa kuchengetwa kwemafuta.