Poob ntau dua 7 kg ntawm lub cev qhov hnyav yuav tsum muaj kev cog lus rau kev noj zaub mov, tawm dag zog thiab ua haujlwm ntau ntxiv. Koj yuav tsum sim poob li 1 kg txhua lub lim tiam. Cov lus qhia hauv qab no tuaj yeem pab koj txhawb kom poob 14 kg, thiab npaj rau 4 lub hlis qhov kev poob phaus.
Kauj ruam
Ntu 1 ntawm 4: Kev Npaj
Kauj Ruam 1. Pib khaws phau ntawv teev zaub mov nyob rau hnub uas ua rau poob phaus
Koj yuav tsum paub txog cov calories uas koj tab tom siv ua ntej pib txwv cov calories.
Kauj Ruam 2. Xam koj cov calories txhua hnub tam sim no
Mus ntsib webmd.com/diet/healthtool-food-calorie-counter txhawm rau ntxiv cov calories uas koj haus hauv ib hnub nrog cov zaub mov uas koj ib txwm noj.
Kauj Ruam 3. Nrhiav kom paub txog lub sijhawm poob phaus tiag tiag
Siv tus tsim kom poob phaus online ntawm fitwatch.com/qkcalc/weight-loss-calculator.php kom paub tias ntev npaum li cas nws yuav tsum coj koj kom poob phaus raws li kev txwv cov calories thiab kev tawm dag zog.
- Xaiv ib qho ntawm 4 qhov kev xaiv noj zaub mov nrog qhov feem pua ntawm kev txwv cov calories uas koj xav ua. Koj tuaj yeem xaiv qhov feem pua ntawm 15 txog 30 feem pua raws li koj qhov siab, qhov hnyav, hnub nyoog thiab poj niam txiv neej.
- Nco ntsoov tias poob phaus ntau npaum li 14 kg. yuav siv sijhawm tsawg kawg ntawm 4 txog 6 lub hlis. Koj yuav poob phaus ntau dua thaum xub thawj, tab sis koj qhov hnyav poob thaum kawg yuav nkag mus rau toj siab (lub sijhawm thaum cov neeg yoo mov tsis nco qab hnyav ntxiv lawm).
Kauj Ruam 4. Sau koj qhov kev txhawb siab rau qhov poob phaus hauv koj phau ntawv qhia zaub mov thiab kev tawm dag zog
Rov qab mus rau phau ntawv xov xwm niaj hnub no thiab txhua lub lim tiam no los npaj koj lub hom phiaj, koj qhov hnyav thiab koj qhov hnyav.
Kauj Ruam 5. Nrhiav phooj ywg los ua haujlwm nrog koj ntawm koj lub hom phiaj poob phaus
Muaj kev txhawb nqa kev coj ncaj ncees, tshwj xeeb los ntawm tsev neeg, yog qhov tseem ceeb.
Ntu 2 ntawm 4: Kev Hloov Khoom Noj
Kauj Ruam 1. Luam tawm qee cov qauv kev npaj noj zaub mov zoo, tsim kom poob phaus
Mus ntsib cov vev xaib hauv qab no rau cov qauv kev npaj noj mov: webmd.com/diet/features/4-healthy-meal-plans-from-the-pyramid, eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/weight_loss_diet_meal_plan thiab lhj.com/health/ hnyav -loss/pib-pib/qhov-loj tshaj-poob-7-hnub-noj zaub mov-phiaj xwm/
Kauj Ruam 2. Nco ntsoov tias txoj hauv kev zoo tshaj plaws kom poob 14 phaus thiab tshem tawm yog hloov koj li kev noj zaub mov kom suav nrog txiv hmab txiv ntoo thiab zaub ntau dua thiab noj zaub mov tsawg dua
Kauj Ruam 3. Yuav qee cov phau ntawv qhia zaub mov kom muab tswv yim rau koj yuav ua li cas ua zaub mov tshiab, tsis muaj calorie
Tus Saib Xyuas Qhov Nyhav thiab Ua Lub Teeb series ntawm phau ntawv qhia zaub mov qhia koj yuav ua li cas hloov cov khoom xyaw rau cov rog tsawg uas tsis poob qhov saj.
Kauj Ruam 4. Khaws kaw cov zaub mov hauv koj phau ntawv teev npe
Tej zaum koj yuav xav tias muaj lub luag haujlwm rau phau ntawv xov xwm, paub tias koj yuav tsum sau yam koj noj thiab pes tsawg calories hauv cov zaub mov.
Kauj Ruam 5. Npaj khoom noj txom ncauj zoo
Muab cov khoom noj txom ncauj uas muaj 100 calories hauv lub hnab me me thiab nqa cov hnab ntawd, tsis yog nqa tag nrho lub ntim. Yog tias koj xaiv ua raws cov khoom noj txom ncauj tiav, nco ntsoov tias lawv tsuas muaj 100 calories.
Kauj Ruam 6. Noj cov khoom me me thiab ntawm cov phaj me
Siv cov phaj zaub xam lav thaum noj hmo tuaj yeem pab koj tswj hwm qhov ntau thiab tsawg dua.
Kauj Ruam 7. Noj kom zoo
Tsis txhob noj ua ntej TV, vim tias koj tuaj yeem noj tau ntxiv tom qab koj puv lawm.
Kauj Ruam 8. Siv kev faib kom haum
Sau ib nrab ntawm koj lub phaj nrog zaub lossis txiv hmab txiv ntoo, 1/4 phaj nrog cov nplej tag nrho thiab 1/4 phaj nrog cov protein rau pluas tshais, su thiab noj hmo.
Kauj Ruam 9. Tsis txhob hla pluas tshais
Siv tsawg kawg 300 calories thaum sawv ntxov los ncaws tawm koj cov metabolism.
Ntu 3 ntawm 4: Qib Kev Ua
Kauj Ruam 1. Tshem tawm txoj kev ua neej nyob ntsiag to/tsis ua haujlwm, yog tias piav qhia koj tam sim no
Koj yuav tsum tsom mus hlawv 300 txog 500 calories ntau dua li niaj hnub no koj ua kom ua tiav qhov hnyav poob.
Kauj Ruam 2. Yuav lub pedometer
Hnav txhua hnub. Yog tias koj taug kev tsawg dua 10,000 cov kauj ruam hauv ib hnub, koj qib kev ua haujlwm qis dua li qhia los ntawm koj tus kws kho mob.
Kauj Ruam 3. Hloov koj li kev mus ncig
Sim taug kev lossis caij tsheb kauj vab tsawg kawg ib feem ntawm koj txoj kev mus ncig. Yog tias koj yuav tsum tsav tsheb, nres ib qho chaw kom deb li deb koj thiaj tuaj yeem taug kev li 5 txog 10 feeb los ntawm qhov chaw nres tsheb.
Kauj Ruam 4. Taug kev li 30 feeb tom qab noj hmo
Kev taug kev me me thaum ua haujlwm, thaum sawv ntxov lossis thaum koj teev su yuav tseem pab koj poob rog.
Kauj Ruam 5. Npaj cov dej num es tsis txhob saib TV
Txhawb koj tsev neeg tag nrho kom ua haujlwm ntau dua. Mus ua si golf me me, taug kev tus dev lossis ua kis las.
Ntu 4 ntawm 4: Kev Ua Si
Kauj Ruam 1. Mus ntsib koj tus kws kho mob yog tias koj muaj teeb meem hauv lub cev, xws li mob plawv, ntshav qab zib, mob caj dab lossis raug mob
Koj tus kws kho mob yuav tsum pom zoo koj li phiaj xwm kev tawm dag zog/tawm dag zog thiab txwv nws raws li xav tau.
Kauj Ruam 2. Npaj ua haujlwm 4 hli nrog tus kws qhia tus kheej lossis kws kho lub cev
Ua kom koj qhov kev cog lus qeeb qeeb kom tsis txhob raug mob.
Kauj Ruam 3. Pib nrog kev tawm dag zog tsawg
Sim ua luam dej, taug kev, dej aerobics lossis siv elliptical thaum thawj hli. Sim ua kom qoj ib ce tsawg kawg 20 feeb hauv ib hnub 3 hnub hauv ib lub lis piam.
Ua kom muaj pes tsawg hnub uas koj tawm dag zog kom ntau li 5 hnub hauv ib lub lis piam thaum thawj lub hlis. Ua kom koj qhov kev tawm dag zog kom ntev li 30 feeb, ntxiv rau kev taug kev thiab lwm yam haujlwm niaj hnub ua
Kauj Ruam 4. Ntxiv kev cob qhia lub zog thaum lub hli thib ob
Nqa hnyav li niaj zaus (siv barbells) lossis siv lub tshuab nqa hnyav tsawg kawg 30 feeb 2 txog 3 zaug hauv ib lub lis piam.
Sau npe rau qhov kev cob qhia ntiag tug kom kawm paub qhov tsim nyog ntawm kev tawm dag zog. Koj yuav tsum tau ceev faj heev kom tsis txhob raug mob. Txheeb xyuas koj daim ntawv tshiab thiab ua haujlwm nquag nrog tus kws qhia tus kheej
Kauj Ruam 5. Nrhiav chav kawm qoj ib ce lossis tawm dag zog hauv lub hlis thib peb
Hloov koj cov kev tawm dag zog rau cov leeg, lossis sim ua cov haujlwm sib txawv, yuav pab koj mus txog koj lub hom phiaj poob phaus. Sim yoga, barre, pilates, chav qhia kev tawm dag zog lub cev thiab cov phiaj xwm hlawv calories rau kev txhawb ntxiv hauv koj qhov kev poob phaus.
Kauj Ruam 6. Koom nrog pab pawg ncaws pob, koom nrog lossis sib qhia
Ua rau koj tus kheej thov siv koj txoj kev ua neej tshiab haum mus tas li. Koom nrog pab pawg, ncaws pob lossis ncaws pob yuav muab kev txhawb zog ntxiv rau koj qhov kev poob phaus.
