ʻO kahiʻikepili no ka Loss Paona
ʻO ke kaʻina mua e lilo i ke kaumaha e piʻi mai me kahi hoʻolālā. Makemakeʻoe e hoʻokuʻu i lalo? Ma ka ukaliʻana i kekahi mau kumuhana pohō kaumaha e hiki ai iāʻoe ke aʻo i kaʻaiʻana i ka meaʻai maikaʻi, e hoʻomaka i kahi polokalamu hoʻolālā, hoʻonui i kou olakino, a me ka hopena i kāu pahuhopu kaumaha!
ʻO ka papahana maikaʻi maikaʻi loa no ka makeʻe kaumaha
ʻAʻole ka nui o nā meaʻaiʻaiʻai ma ka mākeke. Aia kekahi mauʻai pāʻoihana waiwai nui e like me Jenny Craig , Nutrisystem , a me Weight Watchers .
Eʻikeʻoe i nā pukeʻai a me nā papahana pūnaewele e like me The South Beach Diet a me Atkins . No laila, kahi hana? Ua hōʻikeʻia nā noiʻi noiʻiʻanaʻaʻoleʻainaʻoi aku ka maikaʻi ma mua o nā mea'ē aʻe. ʻO ka meaʻai maikaʻi loa iāʻoe,ʻo ia kaʻaiʻai hiki iāʻoe ke paʻa i.
No ke kohoʻana i ka meaʻai maikaʻi, e nīnau iāʻoe iho i nā nīnau nui e pili ana i ke kālā e hiki iāʻoe ke hoʻolilo, pehea ka nui o kou manawa e hoʻolālā a hoʻomākaukau i nā meaʻai maikaʻi, a me ka nui o kāu kākoʻo mai nā hoaaloha a me kaʻohana.
Hiki paha iāʻoe ke noʻonoʻo e pili ana i ke kumu i hanaʻole ai nā meaʻai mua. ʻO nā pane i kēia mau nīnau e kōkua iāʻoe e loaʻa i kahi meaʻai e kūpono i kāu mau pono.
Akā, hoʻomanaʻoʻaʻoleʻoe e kūʻai i kahi puke aiʻole e kau inoa no ka lālā eʻaʻa i nā pōmaikaʻi kaumaha. Hiki iāʻoe keʻoki i nā calories a lilo i ke kaumaha ma kāu iho. He nui nā meaʻoliʻoli lanakila eʻike i ka hanaʻana i nā loli liʻiliʻi i kā lākouʻai a me ka hoʻouluʻana i ka hana maʻamau i nā lā a pau hiki iā lākou keʻike i nā hopena maoli ma ka pālākiō. No ka hoʻomakaʻana i kāu hoʻolālā pono, ponoʻoe eʻike i ka nui o nā calorie eʻai i kēlā lā i kēia lā a me nā helu o nā calorie .
Pehea e helu ai i nā kaumaha o ka Loss Calories
ʻAʻole ia heʻano o keʻano o ka meaʻai e koho aiʻoe,ʻo ka pauʻana o nā kinona kaumaha kaumaha i kāu kele caloric i mea e momona ai kou kino i ka momona.
No kaʻike i ka nui o nā calorie eʻoki ai i ka kaumaha, ponoʻoe e helu i nā pono o ka caloric i nā lā a laila e ho'ēmi i kēlā helu no ka hanaʻana i kahi pōlele kalo . Hiki iāʻoe ke hoʻohana i ka calculator paʻakikī paʻakikī maʻamau e hoʻohālike koke i kēia, aiʻole hiki iāʻoe ke hana i kahi math liʻiliʻi e helu i kāu mau helu ma kāu iho.
E hoʻomanaʻo i ka hapa o 500 calories i kēlā lā i kēia lā e kōkua iāʻoe e lilo i kahi 1 paona ma kēlā me kēia pule. ʻO ka loaʻaʻana o ka calorie 1,000 mau calories i kēlā lā i kēia lā hiki i ka hopena he 2 mau paona i kēlā me kēia pule. ʻO kaʻokiʻana iʻoi aku ka nui o nā calorie ma mua o kaʻoi aku o ka maikaʻi. Pono e mālamaʻia nā meaʻai kalole liʻiliʻi ma lalo o ka nānāʻana o ke kauka.
Eʻoki i nā Kaloli e Loilo i ke kaumaha
I kēia manawa uaʻikeʻoe i ka nui o nā calo eʻai i kēlā lā i kēia lā,ʻo ka manawa ke hoʻemi i nā calorie no ka pohō kaumaha. ʻElua ala e hiki ai i kāu mau huakai calorie. Hiki iāʻoe keʻai i ka meaʻai (ka mana o nā mahele) aiʻole hiki iāʻoe keʻai i ka meaʻai me nā mea kelepona . Hoʻopili ka nui o nā diaters i nā alaʻelua no nā hualoaʻa maikaʻi loa.
Mālama ka mana o ka mana i ka mālamaʻana i nā mea a pau (a iʻole ma ka hapa nui) o kāu meaʻai punahele ma kāu papaʻai meaʻai i kēlā me kēia lā-ponoʻoe eʻai iki i ka mea e mālama ai i kāu kaloila.
Hiki iāʻoe ke kōkua heʻokiʻana i nā'āpanaʻai i ka hapalua e hoʻemi ai i nā kalo. ʻO kekahi mau mea koho e ana i nā meaʻai me ka pāʻani kīhini no kaʻikeʻana i ka pono pono eʻai. Hiki i kekahi ke maʻa i nā meaʻai me kaʻoleʻana o ka paona , e hoʻohana wale i ko lākou mau lima a me nā mea hana'ē aʻe.
Akā, he mea nui e aʻo i keʻano eʻai ai i nā mea kalo i lalo iho. Ke aʻoʻoe i kou kino eʻimi i nā meaʻai kūponoʻole i ka momona a kiʻekiʻe i ka meaʻai, kōkuaʻoe i kou kino e piha i ka piha a piha. ʻO ka hopena? Makemakeʻoe eʻaiʻuʻuku. E nānā i nā mea kanu hou, nā hua piha, ka momona lean, nā mea momona liʻiliʻi, a me nā'aleʻa'aleʻa maikaʻi e hāʻawi ana i nā meaʻala a me nā meaʻai'ē aʻe.
Ma kaʻoliʻoli, eʻikeʻoe he nuiʻole nā meaʻai maikaʻi loa no ka lilo kaumahaʻana , kūpono, a maʻalahi i kāu hale kūʻai. Ke aʻoʻoe pehea e hoʻolālā ai a hoʻomākaukau i nā meaʻai i mua a hoʻopiha i kāu pakuhi me nā meaʻaiʻai-meaʻai , hiki iāʻoe ke mālama i ka manawa a me ke kālā i ka wā e hoʻokuʻu ihoʻoe.
E ho'ēmi i nā kalo ma Daily Drinks
ʻO kahi o ka wikiwiki a me ka maʻalahi o ka liloʻana o ka kaumaha,ʻo ia ke hoʻololi i nā mea inu āu e inu ai i kēlā me kēia lā .
ʻO nā inu he nui wale i loko o nā waihona he nui o nā calories a me nā mele he nuiʻole o ke kō i kōʻia - aʻo kekahi o kēia mau mea inu ua kapaʻiaʻo "maikaʻi."
Hoʻokomo pihaʻiaʻo Sodas a me nā teasiʻona i nā calories nele . ŸO ka inu mau a me ka nui o nä calorie ma mua o ka mea e pono ai, a hiki i nä wai inu ke hana i kahi helu ma käu ÿai. A i kou hele i kēlā me kēia lā i ka hale kūʻai kope? Hiki iā ia ke hōʻano hou aku i 500 calories aʻoi aʻe paha i kāu waistline, ma muli o keʻano o ka mākaukau.
Hiki paha iāʻoe ke noʻonoʻo ināʻoi aku ka maikaʻi o nā meaʻai inu. ʻO ka pane e pili ana i ka mea āu e noi nei. ʻO kekahi o nā kumu hana pohō kaumaha a me nā mea make e'ōlelo ana i kaʻaiʻana o ka sodas a me nā meaʻona'ē aʻe i hanaʻia e nā mea i hanaʻia i ka wā e ho'āʻo aiʻoe e lilo i ka kaumaha. ʻO nā kānaka'ē aʻe e'ōlelo aku i nā mea'alamaki kūikawā hiki ke hoʻonui i kaʻino ma mua o ka maikaʻi. ʻO kāu pai maikaʻi loa,ʻo ia ke inu i ka wai i hoʻopiliʻia e hoʻomaluʻia i ka lā.
Pehea ka wikiwiki e hiki ai iaʻu ke lilo i ke kaumaha?
ʻO ka hapa nui o nā make e makemake ana eʻalo wikiwiki . He paʻakikī ke loaʻa ka hoʻomanawanui no ka nalo a me ka hoʻomau paʻakikī. Akā, uaʻae ka hapanui o nā luna he pono e manaʻoʻoe e lilo i ka kaumaha ma ke kūlana olakino 1 a 2 paona ma kēlā me kēia pule.
ʻAʻole nō ia he mea maʻamau, no ka loaʻaʻana o ka pohō kaumaha i ka hoʻomakaʻana o kahi papahana hou. ʻO kaʻoiaʻiʻo,ʻo kekahi mau papa hana pohō e komo kahi kahi hoʻokahi- aʻelua lā o ka hoʻomakaʻana o kaʻaiʻana kahi e hoʻonuiʻia ai kaʻai aʻoi aku ka nui o ka poho. Hiki iāʻoe ke lilo 3 a 5 paona i kēia wā. ʻO kekahi mau mea make i pau i 10 paona i nāʻelua hebedoma o kekahi mau kumumanaʻo.
Akāʻo kēia kaomi wikiwiki o ka hopena o ke kaumaha o ka wai. Keʻokiʻokiʻoe i kāuʻai, a ma keʻano hoʻi i ka wā eʻokiʻokiʻoe i kāuʻai'ūpona, hiki i kou kino ke lilo i ka nui o ka wai a me kou plummets kaumaha. ʻO ka helu hou ma ka pālākiō hiki ke hāʻawi i kahi hoʻonāukiuki. Akā he mea nui no ka mālamaʻana i kēlā mau hualoaʻa ma keʻano.
No ka liloʻana i ka kaumaha a mālama i ka pono e nele i ka momona,ʻaʻole ka wai. A he mea nui no ka mālamaʻana i ka puʻupuʻu musua e mālama i ka hanana olakino. Kūpono ka poʻe akamaiʻo ke ala maikaʻi loa e hiki ai i kēia mau pahuhopu ke hoʻomau i ke kaumaha me ka hoʻololi pono i kāuʻai a me kāu hoʻolālā papahana.
Hana Hana no ka Loss Lō
He nui nā mea make lanakila e hana i ka liloʻana o ka kaumaha, akā,ʻo ka hoʻonuiʻana i ka hana kino e hiki ai iāʻoe ke pōloli hou i ka lā, hoʻonui i ka luhi, a me ka hōʻeha. He mea nui e hoʻomaka me ka lemu a hoʻokumu i kahi papa hana hoʻolālā kaumaha no ke olakino a maikaʻi.
Ma mua o ka hoʻomakaʻana i kekahi papahana hoʻolālā, ponoʻoe e nānā me kāu kauka eʻike ponoʻoe i kou olakino no ka hana ikaika. I ka wā i weheʻia aiʻoe, hiki iāʻoe ke kūkulu i kahi papahana e pili ana i nā hana āu e hauʻoli ai. Malia paha makemakeʻoe e hoʻomaka i kahi papahana holomua no ka pohō kaumaha. Hiki iāʻoe ke koho i nā hana e like me kaʻauʻauʻana , ka hoʻokele , a iʻole ke paʻiʻana e lilo i ka kaumaha .
Ināʻaʻoleʻoe i maopopo kahi e hoʻomaka ai, hiki iāʻoe ke komo i kahi lumi hauʻoli aiʻole e hoʻolimalima i kahi mea nāna e hoʻolako i kāu kōkua. Aia kekahi mau hana ma ka pūnaewele a me nā papahana hoʻolālā home e hiki iāʻoe ke hana ma ka hiʻokoʻa o kou lumi lumi e hoʻonā i nā calories'ē aʻe a hoʻonui i kou kiʻekiʻe.
Akā, e hoʻomanaʻo i kāu mau hanaʻoihana'ōlohelohe. ʻO kāu mau hana i kēia lā a me kāna hana hanaʻole (e like me ka mahiʻaiʻana a me ka hanaʻana i ka holoi holoi) hiki ke hoʻololi nui i kāu hoʻolālā pōʻino. No laila, i kāu kūkuluʻana i kahi papahana hoʻolālā, e ho'āʻo e noho ma ka hana ma ka hana, ma ka home, a me ka wā e hele aiʻoe.
Ka Loss Loss a me nā Kauka'ē aʻe
I kou hopenaʻana i nā pilikia a me nā haʻawina ma kāu huakaʻi kaumaha nui, hiki iāʻoe ke ho'āʻo e ho'āʻo i nā meaʻai kīhāpai , nā lāʻau lapaʻau no ka pohō kaumaha , a me nāʻano'ē aʻe e lilo ai ka kaumaha. Ke hana nei kekahi o kēia mau koho, akā naʻe,ʻo ka hapa nuiʻole o lākou.
Aia nā hapa liʻiliʻiʻaiʻole iʻikeʻia e kōkua iāʻoe e lilo i ka kaumaha. ʻO nā lāʻau lapaʻau kaumaha nui loa e hana pono wale nō ke kuhikuhiʻia e kāu kauka. ʻO nā pailaʻaiʻai a me nā lāʻau laʻau eʻike aiʻoe ma nā hale waihona hale kūʻai pinepine pinepineʻole i ka hana, a i kekahi mau mea, e pilikia paha. E kūkākūkā i kāu kauka a nīnau i nā nīnau nui ma mua o ka laweʻana i kekahi pāʻaniʻaiʻai a iʻole kaumaha kaumaha keu.
Hiki iāʻoe keʻimi i nā kuʻuna kōkua a me nāʻano'ē aʻe , e like me ka hanaʻana i ka'ōpala, ka noʻonoʻo, a me ka massage no ka pohō kaumaha. I kekahi mau kumu, hiki iāʻoe keʻike he mau kōkua kēia mau hōʻailona i kāu manawa e hele ai. Hiki iā lākou ke hoʻomaikaʻi i kouʻano e pili ana i kou kino a ke kōkua iāʻoe e hiamoe maikaʻi i ka pō no ka hoʻomaikaʻiʻana i nā pōmaikaʻi kaumaha .
E kiʻi i ka kākoʻo e loilo i ke kaumaha
Nui nā lā e makemake aiʻoe e haʻalele a keʻanoʻoe e like me kāu hana ikaika loa he mea make wale nō ia. I kēia mau manawa, he mea nui ka hoʻokomoʻana i ka meaʻai no ka holomua lōʻihi.
I ka hoʻomakaʻana o kāu kaʻina hana kaumaha, hiki iāʻoe keʻike he kōkua ia e kaʻana like i kāu mau pahuhopu me nā hoaaloha a me nāʻohana o ka poʻe e makemake paha e kōkua. ʻO kāu wahine,ʻo kāu mau keiki, nā hoalauna, nā hoa hana, nā makamaka pili, a me nā lālā o kou kaiaulu kaiaulu eʻae paha e hoʻokipa iāʻoe i ka wā o ka heleʻana.
Akā ināʻaʻohe āu pūnaewele kokoke, hiki i nā koho'ē aʻe e loaʻa ai ke kōkua. Hiki i kāu mea mālama mālama ola ke hāʻawi i ke kākoʻo lapaʻau koʻikoʻi no kāu huakaʻi lilo i ke kaumaha. Hiki iā lākou ke hoʻolako i nā mea kuhikuhi i ka mea dietitian i kākauʻia, nā mea hoʻoponopono kino, aiʻole nā mea lapaʻau ola kino e kōkua iāʻoe e hoʻoponopono i nā pilikia i ko lākou alaʻana.
Aia kekahi mau'ōnaehana pūnaewele e kōkua iāʻoe ma o nā pēpili koʻikoʻi. Loaʻa nā polokalamu likeʻole e like me CalorieCount , MyFitnessPal, a me LoseIt e hāʻawi i kahi no nā lālā e nīnau i nā nīnau a iʻole hoʻololi i nā pilikia. Inā hoʻokomoʻoe i kahi papahana pohō kaumaha e like me nā Weight Watchers , hiki iāʻoe ke hoʻohana i mua o ka hālāwai a me nā hālāwai pūnaewele. Hiki paha iāʻoe ke huli i ke kākoʻo ma nā hui kaiaulu kaiaulu.
ʻO ka mea hope loa, ponoʻoe e aʻo e hoʻolālā iāʻoe iho i kāu mau pahuhopu. Aia kekahi mau hana maʻamau e hiki iāʻoe ke hoʻohana i kēlā mea e hoʻoikaika i kou hilinaʻi a kōkua iāʻoe e noʻonoʻo i nā lā paʻakikī, e like me ka mālamaʻana i ka loiloi pohō kaumaha a me ka hoʻohanaʻana i ka pilina maikaʻi .
Kōkua Kuʻunaʻana no ka Lona Lō
No laila, he aha kāu hana i ka wā e ho'āʻo aiʻoe i kaʻai a me ka hoʻolālā, ua hanaʻoe i nā meaʻoi loa, aʻaʻole hiki iāʻoe ke lilo i ka kaumaha? Mai hāʻawi pio. Hiki paha ke manawa e huli ai i kau kauka no ke kōkua nele . Hiki ke loaʻa i kekahi kumu olakino no kou kaumaha nui a me kahi lāʻau lapaʻau e hiki ke kōkua.
ʻO kāu kauka lapaʻau mua ke kumu mua e hoʻomaka ai i ka wā eʻimi anaʻoe i kahi hanana paʻakikī paʻakikī. Hiki iā ia ke loiloi i kāu mōʻaukala olakino maikaʻi a kuhikuhi iāʻoe i kahi kauka makamae (kaumaha kaumaha) hiki ke hāʻawi i kahiʻoihanaʻoihana hou. Hiki iāʻoe ke hana i kekahi noiʻi no kāu iho eʻike i kahi kauka kaumaha kaumaha ma kou wahi.
Hiki iāʻoe a me kāu kauka ke hōʻiliʻili i nā hōʻailona kūpono no kāu mau pilikia no ka poino , e like me nā lāʻau lapaʻau kaumaha , nā kāpili paʻakikī kaumaha , a me nā hana maʻamauʻole e kōkua iāʻoe e lilo i ka kaumaha. I kekahi mau manawa, hiki i ka liloʻana o ke kaumaha ke hāʻawi i nā pono pilikino. Ma kēlā mau hihia, hiki i kāu mea'inikini olakino makemake e uhi i ke kumukūʻai o kāu mālama.
ʻO kahi memo mai
ʻO ka paʻakikī paʻakikī, hiki ke paio. ʻO nā mea nui i hoʻolaʻaʻia i nā lā maikaʻi a me nā lā maikaʻiʻole, keʻike pinepine nei lākou i ka lanakila, ai kekahi manawa e makemake e haʻalele. I kaʻikeʻana mākou he mea nui iāʻoe nā pahuhopu kaumaha o ke kaumaha, a makemake mākou e hāʻawi iāʻoe i kaʻike a me ke kākoʻo e pono aiʻoe e lilo i ka kaumaha. E kipa pinepine iā mākou e loaʻa nā mea hana, nā'ōlelo aʻo, a me nā'ōlelo aʻo aloha e pono aiʻoe e hele i kāu huakaʻi i ka olakino, hauʻoli, a me ka holomua.
Hiki iāʻoe ke hoʻomaka ma ka huliʻana i kēia mau māhele:
- ʻO Loss Solutions
- Paumaha Loss Workouts
- Recipes and Cooking Tips
- Nā Nīnau Paena Lapaʻau no Weight Loss
> Kālā:
> Ka mea e pono ai ka loiloi, ka alakaʻi i ka hoʻololi hoʻololi. ʻO ka Lung a me ke Koko Pūpū o ka Mānā. http://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm.
> Johnston, BC (2014b) 'Nenehana kaumaha ma waena o ka papahana meaʻai', JAMA , 312 (9), pp 923-933. Doi: 10.1001 / jama.2014.10397.
> Malik VS, Schulze MB, Hu FB. Kaʻaiʻana i nā mea inuʻono a me ka waiwai waiwai: He hōʻike hou. ʻO ka American Journal of Clinical Nutrition . 2006, 84 (2): 274-288. http://ajcn.nutrition.org/content/84/2/274.long.
> Office of Dietary Supplements - Dietary Supplements for Weight Loss: Ke Kaulike Aʻo no nā Hana. Nā Papa Hoʻonaʻauao o Nā Aupuni. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/.
> Kalana kaumaha. ʻO Medline Plus. https://medlineplus.gov/weightcontrol.html.