10 mau ʻōlelo aʻoaʻo e nalowale i nā paona hāpai a mālama iā lākou!

Ke poho kaumaha ma hope o ka hāpai ʻana

1. E hoʻololi i kou nohona

No ka lilo ʻana o ke kaumaha mau loa, pono e haʻalele i nā meaʻai kupanaha e pili ana i ka nele a me ka hewa. Inā ʻo kāu pahuhopu wale nō ka loaʻa ʻana o kahi paona me ka wikiwiki, e hele ʻoe i laila ma ka hoʻonele ʻana iā ʻoe iho. Akā ke ho'ōki ʻoe i ka pōloli iā ʻoe iho, e hoʻihoʻi ka hopena rebound iā ʻoe i nā mea a pau āu i nalowale nui ai. A i ʻole kekahi mau paona ʻē aʻe! Inā ʻaʻole ʻoe e hoʻololi i kekahi mea ma ke ʻano hoʻomau, e hoʻi hou nā paona. ʻO ka mea huna o ka pohō kaumaha maoli, ʻo ia ka hoʻololi ʻana i kāu mau maʻamau, lawe i kahi meaʻai olakino a ʻano like ʻole, a hoʻokomo i ka hana kino i kou ola i kēlā me kēia lā. I ka pōkole, e ʻimi i kahi kaulike hou i ke ola, kahi kumu o ka leʻaleʻa a me ka maikaʻi.

E nana no hoi : 10 mau mea hoʻomaʻemaʻe slimming e hana!

2. 10 mau lā ma mua o ka poho kaumaha, e hoʻomākaukau iā ʻoe iho

No ke komo ʻana i ka ʻauʻau, e hoʻomākaukau mālie iā ʻoe iho. E hele wāwae 10 mau minuke i ka lā ma ka liʻiliʻi loa, inu i ka wai maʻemaʻe, e pale i nā momona momona a me nā mea ʻono, sodas. E kākau i nā mea a me ka nui o kāu mau meaʻai, nā meaʻai, a me nā mea inu no hoʻokahi pule. Ma kēia noiʻi meaʻai e ʻae iā ʻoe e hoʻomaopopo i kāu mea e ʻai maoli nei a e nānā i kāu "excesses" ... ʻike ʻole ʻia i kekahi manawa!

3. E ʻimi i ka hoʻoikaika kūpono

I ka hiki ʻana mai o ke kauwela, ʻōlelo ʻoe iā ʻoe iho: "Maʻi nui wau i kēlā mau paona hou, pono wau e hana i kekahi mea!" ʻO kēia ke kaomi, a he pono. ʻO ka nīnau e nīnau iā ʻoe iho, "ʻO wai kaʻu makemake e hoʻemi i ke kaumaha?" ” E hana i ka papa inoa o nā pono a me nā pōʻino o ka lilo ʻana o ke kaumaha. Ina oe e hana ia mea no kekahi, no ka mea, ke hoopilikia nei kou ipo ia oe, e nana pela, e komo i 36, e lilo i 5 paona, aole ia e holo. ʻO ka hoʻoikaika kūpono e hana ia no ʻoe iho, e ʻoi aku ka maikaʻi o kou kino, i ke olakino maikaʻi, e hoʻomaikaʻi i kou manaʻo ponoʻī a me kou pilina. ʻO ka pahuhopu ke lilo i ke kaumaha (ʻo ka lilo ʻana o XNUMX% o kou kaumaha i ʻekolu pule he pahuhopu slimming kūpono), akā ma luna o nā mea a pau e hana maikaʻi iā ʻoe iho a mālama iā ʻoe iho.

4 ʻai i nā mea a pau, a mālie

ʻAʻohe meaʻai "ʻino", ʻo ka nui o ka ʻiʻo, ka berena, ke kō, nā momona ʻino. ʻO ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi e lawe iā ʻoe i kēlā me kēia lā i nā ʻohana meaʻai a pau, ʻo ia hoʻi nā proteins (ʻiʻo / hua manu / iʻa), nā mea kanu, nā huahana waiu, lipids (ʻaila, ʻalemona, crème fraîche), nā hua a me nā meaʻai i loaʻa i ka fiber ( ʻO ka palaoa piha, ka bran a i ʻole ka berena ʻai piha, ka pasta palaoa a me ka raiki, nā pulu). Hiki iā Fiber ke kali ma waena o nā meaʻai no ka mea e hoʻemi i ka manaʻo o ka pōloli no ka lōʻihi. E hoʻomaʻamaʻa maikaʻi i ka nau ʻana i kāu meaʻai, no ka mea, inā ʻai wikiwiki ʻoe, ʻoi aku ka nui o kāu ʻai. E hōʻoia i ka kaulike o kāu mau ʻaina kakahiaka. No ka laʻana, 1 ʻāpana berena cereal + Comté + 1 wai huaʻai i ʻoki ʻia, a i ʻole 2 rusks + 1 spoonful o ka strawberry jam + cottage cheese + 1 hua. No ka ʻaina awakea a me ke ahiahi, e nānā i ka pule papa kuhikuhi. A hahai iā lākou no ʻekolu pule, e noʻonoʻo ana i nā ʻano like ʻole. No ka hoʻomaʻamaʻa ʻana i nā salakeke a me nā huaʻai maka, e hoʻomāmā i kāu mau ʻuala me kahi wai liʻiliʻi.

5. E hoemi i ka nui

E like me nā wahine a pau, ua hoʻomohala ʻoe i ka maʻamau o ka ʻai ʻana i ka wā hāpai a me ka hānai ʻana. Ua ʻai ʻoe no ʻelua, e like me ka ʻōlelo kaulana. ʻO ka manawa kēia e hoʻoponopono hou i ka nui. E lawe i nā papa ʻaina maʻamau 18-22 knm ke anawaena, ʻaʻole nā ​​papa hōʻike nui. E hoʻopiha i ka hapalua o ka pā me nā mea kanu a i ʻole nā ​​mea kanu maka, kahi hapaha o ka pā me ka ʻiʻo a iʻa paha, a me ka hapaha me nā starches. E pale i ka hoʻowalewale ʻana e ʻai i nā mea a kāu pēpē i pau ʻole ai (mash, compote...) ma waho aʻe o kāu ʻai. Lawe mai kēia i nā calorie pono ʻole a e mau paha kēia maʻamau no nā makahiki. A ʻoiaʻiʻo, loaʻa ka lima māmā i ka momona a me ke kō.

6. Ma ka papa kuhikuhi: starter + main course + dessert!

Leʻaleʻa ka ʻai ʻana a ʻo ke ʻano o ka leʻaleʻa ke kumu, ʻoiai inā makemake ʻoe e lilo i ke kaumaha. Pono e ʻokoʻa kāu mau meaʻai a hoʻokomo i ka mea hoʻomaka / papa nui / mea ʻai, no ka mea ʻo ka hoʻonui ʻia ʻana o nā mea ʻono e hiki ai ke loaʻa koke i ka manaʻo o ka māʻona. ʻO kēlā me kēia meaʻono hou e ho'āla i nā meaʻono a me ke kahaha

ʻono. Ma ka ʻai mālie a me ka hoʻonui ʻana i nā kīʻaha, ʻoi aku ka wikiwiki o ka māʻona. Ma ka ʻaoʻao ʻē aʻe, inā ʻai mākou i hoʻokahi kīʻaha, ʻaʻole nui ka hauʻoli i ka ʻai ʻana, ʻoi aku ka wikiwiki o ko mākou hoʻopiha ʻana i ko mākou ʻōpū a ʻaʻole wikiwiki mākou e māʻona.

7. E maʻalahi kou ola

I ole e naha kou poo, e hoʻomaʻamaʻa i ka hoʻomākaukau ʻana i nā kīʻaha like no ʻoe a me kāu pēpēʻē. Inā he 1 makahiki a ʻoi paha, ʻai ʻo ia i nā mea a pau. Hoʻololi wale ka hoʻokani pila. Hiki ke hoʻomoʻa ʻia nā huaʻai mahu no ka makuahine me ka paʻakai, ka pepa, nā mea ʻala, nā mea kanu, a no ka pēpē, ʻoki ʻia.

mashed. No ka laʻana, no oe, ua mokuahi zucchini me ke kāleka a me ka parsley me ka drizzle o ka aila, a nona, mashed zucchini. He mea maʻalahi ke ola a hoʻihoʻi i nā mea kanu i ka papa kuhikuhi. E kākau i kahi papa inoa kūʻai o nā mea nui āu e pono ai i nā pule ʻekolu o kāu ʻai, a e hāʻawi ʻia iā ʻoe e ka supermarket. ʻOiaʻiʻo, e hoʻomau i ka ʻai ʻana i ka meaʻai kaulike a maikaʻi hoʻi ma hope o kāu ʻai ʻana, no ka mea, ʻo kēia mau ʻai maikaʻi e kōkua iā ʻoe e noho maikaʻi a maikaʻi iā ʻoe iho.

8. E inu nui

No ka noho hydrated, pono ʻoe e inu i nā sips liʻiliʻi i ka lā. Inā ʻoe e kali a make wai ʻoe, ua lohi loa, ua maloʻo ʻoe. ʻAʻole koi ʻia ka nui o ka wai ke nalowale ʻoe i ke kaumaha. Poina e pili ana i "hoʻokahi lita a me ka hapa o ka wai i ka lā" a me nā "inu, hoʻopau" ʻē aʻe! No ka ʻike inā lawa ʻoe i ka inu ʻana, e nānā i ke kala o kāu mimi. I ke kakahiaka, pōʻeleʻele lākou a he mea maʻamau kēia, i ke ao, maopopo inā inu ʻoe. Inā ʻeleʻele lākou, inu hou. Hiki iā ʻoe ke inu i ka wai (ʻoi aku ka maikaʻi), nā kī kīwī, kofe (ʻaʻole nui, no ka mea hiki ke hoʻopilikia i ka hiamoe) a me ke kī. Inā makemake ʻoe i ke kī, e hoʻokuʻu iā ia no ka manawa lōʻihi, no ka mea, ʻoi aku ka ʻeleʻele o ke kī, ʻoi aku ka liʻiliʻi o ka caffeine a me ka liʻiliʻi o ka hoihoi. Akā ʻaʻole like ka nui, no ka mea ke pale nei ke kī i ka hoʻopaʻa ʻana i kahi hapa o ka hao.

9. Hoʻopilikia iā ʻoe iho

Ke hoʻomaka ʻoe i ka slimming, pono ia e lawe i ka manawa e mālama iā ʻoe iho, e holoi, e lomilomi iā ʻoe iho me nā aila moisturizing a i ʻole nā ​​lotions kino, nā ʻaila slimming. E lomilomi iā ʻoe iho ma ke ala o ka hoʻi ʻana o ka venous, e hoʻomaka me nā kuʻekuʻe wāwae a piʻi i luna i nā kuli, a laila nā ʻūhā, hiki i kēia ke hoʻokahe, e hoʻōla i ke kahe a hoʻomaʻemaʻe i ke kino. A e loaʻa ana kāu ʻili ʻili!

10. E neʻe

Pono ka hana kino ke makemake ʻoe e hoʻomalu i kou kino. Mai ka hiki ʻana mai o kāu pēpē aloha, ua kāpae ʻoe i ka haʻuki inā ʻoe i hana ma mua. A i ʻole ʻaʻole ʻoe i haʻuki a pono ʻoe e hoʻomaka! No ke aha mai ? No ka mea kōkua ka haʻuki i ka hakakā ʻana i ke koʻikoʻi a pale i ka hoʻowalewale ʻia e uku me ka ʻono. Kū'ē i nā manaʻo kaulana e like me "Ua luhi au ʻaʻole lawa koʻu ikaika e jog", ʻike ʻoe ma ka hana ʻana i ka haʻuki, e loaʻa hou ʻoe i ka leo no ka mea kōkua ka hana kino i ke kaua ʻana i ka luhi . Inā ʻaʻole ʻoe makemake e hele i ka loko wai a i ʻole ka hale haʻuki, hiki iā ʻoe ke hele no ka hele wikiwiki ʻana ma o ka hele wāwae ʻana i kāu keiki liʻiliʻi ma kahi kaʻa kaʻa ma ka paka. Pono e pi'i iki ka pu'uwai. ʻO nā keiki ʻauʻau keiki, nā papa haʻuki i loko (mom / baby gym type) he koho paha. Hiki iā ʻoe ke ʻike i nā wikiō o yoga, stretching, Pilates, relaxation, abs-glutes exercises ma Youtube a me ka hana ʻana i ka wā e hiamoe ana. I ke ahiahi, e hana i nā hoʻoikaika hanu e hakakā i ke kaumaha a hoʻomākaukau no ka hiamoe. E hanu mālie a hohonu i loko o ka ʻōpū, e hanu ma kou ʻōpū, a e hanu ma kou ihu.

E heluhelu hoʻii

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