Aia kekahi mau mea ʻaʻole pono e hoʻāʻo kekahi ma luna o 40 e hana. E hoʻohana i kekahi mea mai ka Forever 21, no ka laʻana. A i ʻole e aʻo i kekahi e like me ia loa 21. Akā, aia kekahi mau mea e pono ai ka poʻe a pau ma luna o 40 ke hana i mea e hoʻohauʻoli ai ka hapa lua o nā pāʻani nui o ke ola e like me ka hapa mua.
Ka papa o nā mea
40 mau ʻōlelo aʻoaʻo hoʻemi kaumaha no ka poʻe ma mua o 40
Ma hope o nā mea a pau, i ka makahiki 40, hoʻomaka kou kino e nalowale i ka nui o ka ʻiʻo, ka ʻiʻo lean e kōkua iā ʻoe e puhi i ka momona a me nā calorie. Hoʻokuʻu nā wahine i kahi paona o ka ʻiʻo i hoʻokahi makahiki ma hope o ka hele ʻana i ka 4-0, e like me ka ʻōlelo a Pamela Peeke, ka mea kākau o Na kino no ke ola o na wahine. No laila, ʻo 40 ka laina hoʻokaʻawale ma waena o ka poʻe e hele ana i kahi ola lōʻihi, wīwī, olakino a me ka poʻe e hele ana i kahi lua kupapaʻu mua (a ʻoi aku paha).
No ka noho ʻana ma ke ʻano kiʻekiʻe ma hope o ka hoʻomaka ʻana o nā poʻe ʻē aʻe e nalowale i kou mau makahiki, ʻo ka hui ma Eat This, Not That! ua ʻike i kēia mau ʻōlelo aʻoaʻo 40 no ka pāʻani ʻana i kāu hapa ʻē aʻe i ka hemolele. A no ka hoʻoikaika hou aku, e nānā i ka 40 Best Superfoods No ka poʻe ma luna o 40.
E kāpae i nā meaʻai Yo-Yo.
Sopa kāpeti? ʻOiaʻiʻo? ʻAʻole wale. Hiki ke hoʻopōʻino i ka insulin, leptin, ghrelin, a me nā hormones ʻē aʻe ke kaohi ʻana i nā calorie a me ka lilo ʻana o ka momona o ke kino, e piʻi ai ka pōloli a me ka emi ʻana o ka metabolism. Wahi a kahi noiʻi 2011, hiki i kēia mau hopena ke hoʻomau no hoʻokahi makahiki, ʻoiai ma hope o ka haʻalele ʻana i ka ʻai. ʻO ka nūpepaʻo New England Journal of Medicine. ʻO ka ʻai ʻana ʻo Yo-yo ke kumu hoʻi i ka emi ʻana o ka dopamine, ʻo ia hoʻi ke manaʻo ʻole ʻoe i ke kaumaha a me ke kaumaha. E hōʻoia ʻaʻole ʻoe i hewa i kekahi o kēia mau mea 25 āu e hana ai e hoʻolohi i kāu metabolism.
E aʻo iā ʻoe iho ma mua o ka ʻai ʻana i waho.
He mea maʻamau ka ʻai ʻana i waho a he mea paha kāu e hana ai no ka mea pono ʻoe - malia paha ʻo kou lā hānau, ke hoʻolauleʻa nei ʻoe i kahi lālā o ka ʻohana, a i ʻole e noho pū ana me nā hoaaloha kahiko. Akā e hoʻokuʻu, ʻaʻole ia manaʻo e makapō ʻoe i ka ʻoiaʻiʻo he nui nā koho papa ʻaina hale ʻai hiki ke alakaʻi hewa. Mai ka ʻaina kakahiaka me ka ʻoi aku o ke kō ma mua o ʻehiku mau pahu Snickers a i nā pasta me ka momona momona ma mua o 50 mau hua (ʻae, ʻelima zero), pono e heluhelu ma mua o kou hele ʻana i waho. E hoʻomaka me kā mākou papa inoa o nā koho papa inoa maikaʻi loa ma 41 mau hale ʻaina kaulana. E hoʻomaka ana ʻoe e loaʻa ka manaʻo maikaʻi o ka mea e ʻimi ai!
Moe koʻikoʻi loa.
I loko o nā makahiki, ua loaʻa paha iā ʻoe nā manawa i ʻaneʻane he hōʻailona hanohano ka hiki ke loaʻa i kahi hiamoe liʻiliʻi. Akā, i ka ulu ʻana o ka lāʻau hiamoe a aʻo hou ka poʻe e pili ana i ke olakino hiamoe, ua maʻalahi nā pilina ma waena o Zzzs a me LB ma kahi pālākiō. ʻO ka nalowale ʻana i hoʻokahi hola o ka hiamoe i kēlā me kēia pō no nā lā ʻekolu e hiki ke hoʻonui i ka hormone ghrelin, ka mea e hoʻoulu ai i ka ʻai, a me ka emi ʻana o ka hormone leptin, e haʻi mai iā mākou i ka wā e piha ai mākou, wahi a Michael J., he kauka psychologist ma Va, Virginie. Breus, Ph.D., hoa kākau o ʻO ka ʻai a ke kauka moe. ʻO ka hiamoe hohonu, ma ka ʻaoʻao ʻē aʻe, e hoʻoulu i ka hana ʻana o ka hormone ulu momona momona (HGH).
Mai hoʻohana hou i nā ʻōmole wai.
Manaʻo ʻoe e pili ana i ke kaiapuni a i ʻole ke kālā, akā e hoʻomaka ana ʻoe ma ka pale ʻana i nā ʻōmole plastik. Hōʻike nā hōʻike ulu e hiki ke hoʻopili i nā pilikia kaumaha e like me ka bisphenol A (BPA), organophosphate pesticides a me phthalates. "Ke hoʻomaka nei mākou e ʻike i ka nui o nā haʻawina kanaka e hōʻike ana i kahi loulou ma waena o ka noho ʻana o nā mea kemika a me ka momona," wahi a ke Kulanui o Kaleponi, Irvine, mea noiʻi ʻo Bruce Blumberg, Ph.D., nāna i ʻike i ka huaʻōlelo. obsessive "e wehewehe i kēlā nā meaʻawaʻawa. Ua ʻike ʻia kahi haʻawina ʻo Harvard i ka makahiki 2011 ʻo ka poʻe pākeke me ka nui o ka BPA i loko o ka mimi he nui nā ʻāpana pūhaka a ʻoi aku ka nui o ka 75% ma mua o ka poʻe i ka quartile haʻahaʻa. ʻO ka hoʻohana hou ʻana i nā ʻōmole plastik i loaʻa ka BPA e hoʻonui i ka pilikia, no ka mea, hoʻololi ka mahana a me ka hoʻohaʻahaʻa haʻahaʻa o ka plastic e hoʻonui i ka nui o ka hoʻokuʻu ʻana o ke kemika.
Hele pupule jar.
ʻAʻole, ʻaʻole mākou e kamaʻilio wale nei no Pinterest-y D.I.Y. ʻōlelo hoʻohiwahiwa. ʻO kekahi o nā ʻano meaʻai maikaʻi loa i kēia manawa ke manaʻo nei i ka hoʻohana ʻana i nā ipu mason, e komo pū me nā salakeke mason jar a me nā oats i ka pō. ʻO ka ʻai ʻana i ka salakeke a i ʻole ka oatmeal mai loko mai o ka ipu mason e hōʻoluʻolu iā ʻoe, ʻo ia ka mea āu e hoʻokomo ai i nā mea e nani ai ʻoe a lawelawe iā ʻoe ma kou ʻōpū. ʻAʻole mākou e ʻōlelo e kiola ʻoe iā Tupperware; Ke ʻōlelo wale nei mākou hiki iā ʻoe ke lanakila i ka luhi a loaʻa ka maʻalahi o ka pohō kaumaha.
E hoʻomaka i ka Instagramming i kāu meaʻai.
I ka hiki ʻana mai i ka ʻoihana pūnaewele, ʻo ia ka manawa e lawe ai i ka hoʻoikaika ʻana mai nā kenekulia iPhone pupule, no ka mea, ʻo kēia paha ka pohō kaumaha āu e makemake ai! Eia ka mea: ʻO ka mālama ʻana i kēlā hoʻomanaʻo meaʻai hiki ke kōkua iā ʻoe e ʻai liʻiliʻi i ka ʻaina kakahiaka. A me ka ʻaina awakea a me ka ʻaina ahiahi. ʻO kahi loiloi o kekahi mau haʻawina e pili ana i ka hoʻihoʻi noʻonoʻo i paʻi ʻia ma American Journal of Clinical Nutrition ua hōʻike ʻia inā hoʻomanaʻo ka poʻe i kā lākou ʻai hope ma ke ʻano he māʻona a māʻona, ʻaʻole lākou e ʻai liʻiliʻi i kā lākou ʻai hou. Ua loaʻa i nā kānaka ʻepekema nā ʻenehana e like me ke kākau ʻana a i ʻole ke kiʻi ʻana i nā meaʻai (a me ka hoʻonohonoho ʻana i nā ʻaina awakea a me nā loaʻa kālā!)
E noʻonoʻo no kekahi manawa.
E hoʻokomo i kēia i kou noʻonoʻo: ua lilo ʻoe i ke kaumaha a me ka hoʻoikaika kino no 10 mau makahiki a ʻoi aku ʻoe ma mua o ka wā. Ua pōʻino kou olakino a ʻaʻole hiki iā ʻoe ke pale aku i ka hoʻowalewale o ka meaʻai. Ua ʻoi aku ka maikaʻi o kou ʻike, akā ʻike ʻoe a like me ka lua. ʻO kēia ke ʻano o nā "manaʻo maikaʻi ʻole" a ka poʻe ʻepekema i ʻōlelo ai he paradoxically kahi mea hoʻoikaika ikaika no ka lilo ʻana o ke kaumaha. wahi a ʻAi ʻole kō, he haʻawina ma ka puke pai ʻO ka hoʻomaʻamaʻa cognitive a me ka noiʻi ua ʻike ʻo nā wahine kaumaha nui ma kahi huakaʻi hoʻemi kaumaha i loaʻa nā manaʻo maikaʻi loa e hōʻike ana i ko lākou kino hou wela i nā hoaaloha i hoʻokahi makahiki ma hope ua lilo maoli lākou i 24 paona. emi ma mua o ka poʻe i loaʻa nā manaʻo maikaʻi ʻole. ʻOiai he mea leʻaleʻa ka nānā ʻana i nā pōmaikaʻi e hiki mai ana o ka lanakila ʻana o ke kaumaha, ʻōlelo ka poʻe ʻepekema ʻo nā manaʻo noʻonoʻo hoʻemi maikaʻi ʻole e hoʻomākaukau noʻonoʻo i nā mea make no ka hoʻowalewale a me ka pilikia.
E hoʻoneʻe māmā i ka mea holoi lima a puni.
ʻIke mākou, ʻike mākou: ʻo ke kau maʻi maʻi. Akā, minamina mākou e ʻōlelo, ma hope o kā mākou hui noiʻi ma aneʻi E ʻai i kēia, ʻaʻole kēlā! i loko o ka ʻepekema, loaʻa iā mākou nā lono maikaʻi iā ʻoe: hiki i kāu mea holoi lima ke hoʻonui iā ʻoe i ke kaumaha. ʻO Triclosan kahi mea antibacterial synthetic i hoʻohui pinepine ʻia i ka kopa. Ua kapa ʻia e nā kānaka ʻepekema he pūhui "obsessive" hiki ke hoʻonui i ke kaumaha ma ke keʻakeʻa ʻana i ka ʻōnaehana endocrine (hormone) o ke kino. Hōʻike nā haʻawina e hiki i ka triclosan ke hoʻopilikia i ka thyroid. Ma muli o ka mālama ʻana o nā hormones thyroid i ka metabolism, hiki i kekahi pōʻino i ke kino ke hoʻonui iā ʻoe i ke kaumaha. ʻO nā mea hōʻike e pili ana i nā limahana o ka haukapila, ʻōlelo ka poʻe noiʻi, no ka mea ua ʻike pinepine ʻia lākou i ka lāʻau antibacterial a loaʻa pinepine nā kiʻekiʻe o ka triclosan i kā lākou mimi. He haʻawina ma ka nūpepa PLOS Hoʻokahi loaʻa kahi pae ʻike ʻia, pili pū me ka piʻi ʻana o ka helu 0,9 i loko o ka helu kino kino (BMI). Inā holoi pinepine ʻoe i kou mau lima, ʻōlelo ka poʻe loea e pili ana i ka aila maikaʻi (ʻaʻole ke ʻano antibacterial) a kūʻai aku i nā mea hoʻomaʻemaʻe organik inā hiki.
E nānā i nā wikiō Facebook viral.
ʻIke ʻoe iā lākou: i loko o 30 kekona a i ʻole ka liʻiliʻi, ʻike ʻoe i kahi paʻa keke pohihihi me ka Oreos a me ka hui brownie. E kālua, ʻokiʻoki a ʻo, ʻono a pupule, ʻakaʻaka, ka momona o ka noho lima. "ʻO ka mea maʻamau, ʻo ka Pūnaewele a me ka ʻoihana pūnaewele e momona ʻoe," ʻo Lisa Hayim, MS, RD, a me ka mea nāna i hoʻokumu iā WellNecessities, i haʻi mai iā mākou i kā mākou ʻatikala ma The 30 Worst Women's Stomach Mistakes. "Inā he 25 mau ala e ʻai ai i ka tater tots, a laila ʻo ia ka lā ʻāina ʻē aʻe. Ua lilo ka Internet i mea hiki ʻole ke haʻalele i nā makemake a me nā kaumaha. ʻAʻole kēia he kumu no ka ʻai ʻana i nā meaʻai pono ʻole. "I ka manawa aʻe e nānā ʻoe i kekahi o kēia mau wikiō, e nīnau iā ʻoe iho pehea e hoʻomaikaʻi ai i kou olakino a inā ʻaʻole hiki iā ʻoe, kaomi ma luna a ʻaʻole e nānā i hope.
E noʻonoʻo i kāu meaʻai hōʻoluʻolu.
He ʻano kāhāhā kēia āu e ʻike ʻole ai e hele mai ana. "Ke ʻai ʻoe i nā mea āu e maʻalahi ai a ʻaʻole hoʻomanawanui paha, loaʻa iā ʻoe ka piʻi ʻana o nā hormones epinephrine a me nā norepinephrine, no laila e waiwai maoli ʻoe," wahi a Pamela Wartian Smith, MD, ka luna hoʻomalu o ke kēkelē laepua ma Medical Sciences. Kulanui o South Florida. ʻo ka lāʻau lapaʻau, e wehewehe ana i ke kumu e hiki ai i kēia hopena ke alakaʻi i ka wikiwiki o nā meaʻai e pale aku ai. Hiki nō hoʻi i ka ʻike ʻana i ka meaʻai ke hoʻoulu a me ka paʻa ʻana o ka wai. Hōʻike nā haʻawina e kākoʻo ana nā antihistamines i ke akamai a me ka ikaika e hoʻopau i ka pilikia.
E kiʻi i kahi pākaukau kū.
I kēia manawa, ua hala ʻoe ma kahi o 20 mau makahiki a ʻoi aʻe paha i ka hana. Ua uku ʻoe i kou ala a holo i nā pōʻai a puni kāu mau mea hoʻokūkū - hana i kāu keʻena ponoʻī, ma hope. No laila, no ke aha ʻaʻole iā ʻoe kēia wahi ma ke ʻano he haku? ʻO ka hoʻololi mua e hana ai i ke keʻena: hoʻokomo i kahi pākaukau kūpaʻa kiʻekiʻe; ʻai ka poʻe ʻauwaʻa i kēlā, ʻaʻole kēlā! e hoʻohana iā Veridesk a hoʻohiki iā lākou. Eia ke kumu e lilo ai ia i mea hoʻololi pāʻani no kou pūhaka: Ua ʻike ʻia kahi noiʻi Pelekane ʻo ka noho ʻana ma ka hana i puhi i 50 calories i kēlā me kēia hola ke hoʻohālikelike ʻia me ka noho ʻana. Inā maikaʻi ʻole kēlā, e noʻonoʻo i kēia: Inā noho ʻoe i ʻekolu hola i ka lā hana, e puhi ʻoe ma mua o 30 mau calorie hou i kēlā me kēia makahiki, ʻo ia ka like me 000 paona momona!
E hana oe ia oe iho,
E hoʻomanaʻo i kou makahiki he 23 a ʻaʻole ʻoe i moeʻuhane e hoʻolilo i kāu kālā i makemake nui ʻia e hoʻokuʻu i kahi ʻē aʻe e ʻoki i kou mauu, holoi i kāu kaʻa a pena i kou lumi noho? E ho'āʻo e eli hou aʻe i loko o ka like ʻole a me ka naʻauao o loko a makemake ʻoe e ʻimi i nā calorie wela. ʻO kahi laʻana, ʻo ke kanaka he 150 paona ke kaumaha e puhi ana ma kahi o 200 calories inā e holoi a holoi i ke kaʻa no 40 mau minuke. No nā ala hou aʻe e pale ai i ka loaʻa ʻana o ke kaumaha ma ka home a puhi i nā calorie hou aʻe, e nānā i kēia mau ala 12 e hiki ai i kou home ke momona iā ʻoe!
E hana i ke kī me ia i nā manawa a pau.
Loaʻa iā mākou: ua lōʻihi kou pilina me ka kofe ma mua o kāu wahine. Akā ʻo ka pōmaikaʻi o ke kī unbelievable ʻo mākou iho i hana i kahi kī palahalaha maʻemaʻe 7 lā i kēia manawa he papahana kūʻai maikaʻi loa! Eia ka mea e pili ana i ke kī: ʻO ke aʻo ʻana ma hope o ke aʻo ʻana e hōʻike ana e hoʻonui ke kī i ka metabolism, hoʻōla i nā hormones puhi momona, a kōkua i ka hōʻemi ʻana i ke kaumaha. Hiki iā ʻoe ke hoʻokomo i loko o ka smoothies a i ʻole ke kuke pū me ia, e like me ka mea a ka mea kākau meaʻai a me ka mea kākau ʻo Kelly Choi i ʻōlelo ai i kēia mau 60-kekona pohō kaumaha i hoʻohiki ʻia. Inā ʻaʻole ʻoe maopopo i ke kī e hoʻomaka ai, e koho i ka matcha: ʻo ia ka mana superhero o ke kī ʻōmaʻomaʻo ikaika loa.
E hoʻololi i kāu berena.
I kekahi manawa ua manaʻo ʻoe ʻo ka berena keʻokeʻo paha kekahi o nā meaʻai nui. A ua koho paha ʻoe i ka palaoa, ʻo ia ka hoʻomaikaʻi ʻana - inā ʻo ia ka makahiki 1996. Akā inā ʻo "palaoa i hoʻonui ʻia," "kiʻekiʻe fructose corn syrup," a i ʻole "sugar" kekahi o nā meaʻai mua i helu ʻia ma kāu papa inoa. Etiquette berena, ʻaʻole ʻoe e hana i kou pūhaka i kekahi mea maikaʻi. ʻO ka ʻekolu e hoʻāʻo: E ʻimi i ka berena ʻoi aku ka 1.) emi iho ma mua o 80 calories, 2.) emi iho ma mua o 3 grams o ke kō i kēlā me kēia ʻāpana, a me 3.) papa inoa i nā kīʻaha holoʻokoʻa e like me ka mea mua. Ezekiel 4:9 ʻO ka palaoa kaʻa kaʻa a me ka Alpine Valley Organic Whole Grain 21 Hana maikaʻi ka berena.
Hoʻopau i ka soda.
Hōʻike nā haʻawina inā loaʻa iā ʻoe hoʻokahi soda i ka lā, e hōʻiliʻili ʻoe i ka momona a puni kou mau ʻōpū (fat visceral) a hāʻawi paha ʻoe iā ʻoe iho i "soda" - he ʻōpū e like me ka ʻōpū e puka mai ana ma muli o ka nalowale ʻana o 2 paona momona mai kāu. ʻōpū. A ʻo ia ma luna o nā mea ʻino ʻē aʻe a mākou i ʻike ai e pili ana i ka soda. (ʻAʻole hāʻawi ka meaʻai iā ʻoe i kekahi pōmaikaʻi.) ʻO nā mea inu carbonated kahi kumu e hopohopo ai. No laila ua hoʻokomo mākou i kahi hōʻike kūʻokoʻa e hoʻokūkū ana i kēlā me kēia mea inu maʻamau a me nā meaʻai meaʻai!
E inu i 2 kīʻaha wai ma mua o kēlā me kēia ʻai.
He mea nui ka inu wai no nā hana a pau o ke kino a hoʻonui nui i kou kūlana o ka noho slim. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi o ke Kulanui o Utah i ka poʻe make i inu i ʻelua kīʻaha wai ma mua o kēlā me kēia ʻai, ua lilo ka 30 pakeneka ʻoi aʻe ke kaumaha ma mua o ko lākou mau hoa inu ʻole i ka H20 ma mua o ka ʻai ʻana. Inā ʻaʻohe āu mea hoʻoluʻu wai ma ke keʻena, e hoʻopiha i ka hue wai ʻole BPA ma ka home. Inā inu ʻoe i ʻelua kīʻaha ma mua o ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi, waiho ʻoe iā ʻoe iho me ʻelua kīʻaha ma mua o ka hālāwai ʻana i kaʻu manaʻo no ka lā. Maʻalahi loa!
Na ka legume e lawe i ke kuleana.
Wahi a ka loiloi i paʻi ʻia ma ka puke pai obesity, nā legumes - me nā pīni, nā moa, nā lentila a me nā pī - hiki iāʻoe ke hoʻokuʻu iāʻoe mai ka pāʻai meaʻai i kaʻaina ahiahi. Ua ʻike nā kānaka ʻepekema ʻoi aku ka piha o ka poʻe i ʻai ma waena o hoʻokahi kīʻaha legumes i kēlā me kēia lā i 31% ma mua o ka poʻe ʻaʻole i ʻai! Aia kekahi pilikia: ʻOiai ua piha ka poʻe komo i ka ʻai ʻana i nā legumes, ʻaʻole lākou i ʻai mau i ka liʻiliʻi i ka lā. Aia nō iā ʻoe ke hoʻokō i ka makemake o ka poʻe kelepona – he holoholona ʻokoʻa loa ma mua o ka pōloli. Akā i ka hiki ʻana i ka powerboosters, ʻo ka pule kahi ala maikaʻi loa e kiʻi ai i kahi lele. ʻO lākou kekahi o nā 30 meaʻai maikaʻi loa no 6-Pack Abs.
Mai inu i ka nui o nā calorie.
He hoʻopaʻi make kēia soda-calorie soda. Akā, no ke kofe me ka ʻaila a me ke kō i kēlā me kēia kakahiaka? Aia he 80 mau calorie hou aʻe inā e kauoha ʻoe i ke kofe maʻamau a ʻaʻole hoʻokahi o nā lulu Frappa-Cappa i hoʻokiʻekiʻe ʻia - kekahi mau mea inu mai kāu hale kūʻai kofe punahele he mau haneli kaila. Nui nā wai huaʻai, nā mea inu ikaika, a me nā kaulahao nui i hoʻopiha ʻia me nā calorie. No ka hoʻokō ʻana i kou makemake i kahi mea ʻono me ka ʻole o ka sabotaging i kou hiki ke ʻemi, e hoʻāʻo i kekahi o kēia 25 Best Weight Loss Smoothies!
E hele hou aku.
ʻO ka hele ʻana mai ka hoʻomaha ʻana i ke kaumaha a hiki i ka hoʻoikaika ʻana i nā ʻiʻo wāwae he nui nā pono. Akā, hiki i kēia hana maʻalahi ke pale i ka loaʻa ʻana o ke kaumaha ma muli wale nō o ka hoʻohana ʻana i nā calorie ʻoi aʻe ma mua o ka lawe ʻana i ka elevator a i ʻole ke kaʻa ʻana ma kahi kokoke i ka puka. Akā, no ka lilo ʻana o ke kaumaha a hoʻomaka i ke ahi, pono ʻoe e kaʻa ma 3 mph, e like me kou mokulele e kokoke ana e kau a e hele ana ʻoe i kou ʻīpuka. A ʻoiai ʻaʻole pono lākou he 3 mph, ʻo ka ʻōlelo awelika he 10 mau ʻanuʻu i kēlā me kēia lā. E hana maikaʻi a maʻalahi hoʻi i kāu hana maʻamau, akā e hoʻohui i kēia mau ʻōlelo aʻoaʻo 000 no ka pohō kaumaha.
Noho emi.
ʻO ICYMI (ʻo ia ka "inā ʻaʻole ʻoe", ka wikiwiki kahiko): ʻO ka noho ʻana ke puhi paka hou. Ua hōʻike koke mai nā ʻepekema ʻo Toronto e hiki ke alakaʻi i nā ʻano noho maʻamau i ka make mai nā pilikia cardiovascular a me ka maʻi kanesa, a me ke kumu o nā maʻi maʻi e like me ka maʻi diabetes type 2. ʻO ka noho lōʻihi, ʻo ia hoʻi ka noho ʻana no 8 i nā hola 12 a ʻoi aʻe paha, hoʻonui i ka pilikia o ka hoʻomohala ʻana i ke ʻano 90. ka maʻi maʻi ma ka 2%. A loaʻa ke kaumaha. No laila. he nui. kaumaha kaumaha. E ʻoluʻolu e hoʻomaopopo ʻoe ʻaʻole ʻoe e huki ana ma luna o ka noho i ke ahiahi a inā hiki iā ʻoe ke hoʻololi i ke aniau, aia ʻoe ma ka hana e ala. Ua lohe paha ʻoe i ke kū ʻana? ʻO kēia nā hālāwai kahi e hui pū ai nā mea a pau a he nui nā poʻe e like me lākou no ka mea ʻoi aku ka pōkole o kēia mau hālāwai ma mua o nā mea ʻē aʻe kahi e ʻoluʻolu loa ai nā poʻe ma ka papaʻaina kūkā!
E hoʻokuʻu i nā ala ʻē aʻe e hana ai.
Inā paha e pāʻani ana me kāu ʻīlio, e lawe ana i ka stroller i nā lālā o ka ʻohana me nā keiki liʻiliʻi, a i ʻole e ʻimi ana i ke ala kūlohelohe, he mea nui ia e hoʻokau i kahi hana hou i kēlā me kēia manawa āu e hiki ai. "ʻO ka metabolism a me nā hoʻololi hormonal i nā makahiki 40 e hoʻokumu i kahi kūlana kūpono no ka mālamaʻana i ka momona i loko o nā wāhine - ma ka waena waena," wahi a Marisa Moore, MBA, RDN, LD. "I ka makahiki 40, he mea nui ka hana. »
Hoʻonui i ka metabolism me nā manawa microtraining.
ʻO ka makuahine o ʻekolu nāna e aʻo i ka papa wili a nānā mau i ka fanfreakintastic? Maka. Akā ʻaʻole hiki ke hoʻokō ʻia no kēlā me kēia kanaka, kahi e hōʻeha ai ʻoe ʻaʻole ʻoe he akua a he akua wahine paha. ʻO ka nūhou maikaʻi: Pono ʻoe i 2 ½ mau minuke e hoʻonui i kāu metabolism a hoʻomaka i ka puhi ʻana i nā calorie. Paʻi ʻia ka noiʻi ma ka nūpepa Pilikino kino Ua hōʻike ka poʻe i hana i ʻelima mau hoʻoikaika ʻana he 30-kekona, a ma hope o 4 mau minuke o ka hoʻomaha, puhi i nā calorie 200 hou aʻe i kēlā lā a hoʻonui i kā lākou metabolism i nā hola 24 a hiki i 48. ʻAʻole paha e loaʻa iā ʻoe kahi kaʻa paʻa paʻa ma kāu wahi hana, akā hiki iā ʻoe ke hoʻokō i kahi hopena like me ka piʻi ʻana i nā alapiʻi a me ka lele ʻana i nā pilina. A ʻoiai mākou e kamaʻilio nei e pili ana i ka hana, e nānā i kēia mau ala 21 e momona ai kāu hana.
E hele wikiwiki kou kino.
Ke ʻai ʻoe i kēia, mai! ʻOiai e kamaʻilio pū ana me nā poʻe akamai i ka meaʻai a me ka hoʻoikaika kino mai ka hōʻike hou a ABC, "ʻOi aku ka maikaʻi o kaʻu meaʻai ma mua o kāu," ua aʻo mākou i kekahi mau ʻōlelo aʻoaʻo kupanaha. ʻO kekahi manaʻo i ʻoi aku ka hiki i ka poʻe ma luna o 40, ʻo ia ka manaʻo o ka loea waiwai ʻo Jovanka Ciares, nāna i ʻōlelo mai ʻelua wale nō ʻoe. 21 p.m. a me 18:30 p.m. (Hiki iā ʻoe ke noʻonoʻo i ke kaikamahine kulanui a i ʻole ka makuahine hou e like me kēia lula?) I kou ʻai ʻana i ka nui o nā calorie no ka mālama ʻana i kou metabolism, hiki i kēia hana ke kōkua iā ʻoe e hoʻemi i ke kaumaha no ka mea e hoʻokomo i kou kino i ka ʻoihana paʻa. E like me ka ʻōlelo a Ciares, hiki i kēia kūlana ke maʻalahi a me ka wikiwiki.
E honi i na kui.
He mea paʻakikī paha ka mālama ʻana i nā superfoods āpau ma ka mākeke, ʻike mākou. Akā, ʻoiai he meaʻai maikaʻi loa ia, pono ʻoe e ʻai hou aku (a ʻike mākou ʻaʻole ʻoe), ʻo ia ka limu. He kumu maikaʻi ka iodine ka mea kanu kai a hiki iā ʻoe ke hauʻoli i ka limu i ka sushi, ka hupa i hoʻokumu ʻia i ka broth, nā ʻāpana a i ʻole nā mea ʻai, a me nā mea hou aku. "Me ka lawa ʻole o ka iodine, nāwaliwali ka hana thyroid a ʻoi aku ka paʻakikī o ke kino i ka puhi ʻana i ka momona," wahi a ka meaʻai meaʻai ʻo Dana James o Food Coach NYC, e ʻōlelo ana e ʻoki i ka iʻa mai ka meaʻai ma kahi o ʻekolu manawa i kēlā me kēia pule. Loaʻa i ka Tang kahi pūhui i kapa ʻia ʻo alginate, i hōʻike ʻia e hōʻemi nui i ka lawe ʻana i ka momona, wahi a Tanya Zuckerbrot, RD, ka mea kākau o Miracle Carb Diet: Hoʻopau i nā calorie a me ka momona - me ka fiber.
E aʻo e ʻai me ke olakino.
Ua lohe pinepine ʻoe i kēia huaʻōlelo animated i kēia manawa, ʻeā? ʻOi aku ka maʻamau ma mua o kou manaʻo, a ʻoi aku ka hiki ke hoʻokō ma mua o kou manaʻo. ʻO ke kānāwai kumu o ka ʻai maikaʻi - a kala mai iā mākou no ka hoʻoinu ʻana me nā pono meaʻai a me nā mea makemake makemake - ʻo ia ka ʻai ʻana i ka meaʻai maoli a emi ʻole ka meaʻai hoʻopunipuni. ʻAʻole ʻai ʻo Doritos. ʻAʻole ʻoi aku ka maikaʻi o nā enchiladas paʻa paʻa a Big Store Brand Brand. A ʻo ka ʻaila o kēlā me kēia sopa āu e hoʻoulu ai i loko o kēlā me kēia kīʻaha moa he ʻano ola e ulu ai kou ola. No ke aʻo ʻana pehea e lilo ai i mea ʻai maʻemaʻe, e nānā i kā mākou alakaʻi hope loa i ka ʻai olakino. Inā hoʻomaka ʻoe e noho ma kekahi o kēia mau lula, e hāʻule paha kou waha i ka wā e hoʻohana ai ʻoe!
E ho'ōki i ka hana sit-up.
ʻAʻole ʻoi aku ka maikaʻi o kēia hoʻomaʻamaʻa kahiko ma mua o ka papa mua, akā ʻo ka noho ʻana he mea weliweli no ka spine a hiki ke hoʻoulu i nā disc herniated. ʻOiaʻiʻo: ʻO kahi noho kuʻuna ma kahi o 3350 Newtons o ka ikaika compressive ma luna o ka iwi kuamoʻo, akā ʻōlelo ka US Department of Occupational Safety and Health ʻoi aku ma mua o 3 Newtons ʻaʻole palekana. I kēia manawa hiki iā ʻoe ke ʻike i ke kumu ʻo Mark Langowski, ka mea hoʻomaʻamaʻa kaulana a me ka mea kākau o E ʻai i kēia, ʻaʻole kēlā! no Abs inaina i ka ike ana i na kanaka e noho ana. "Ua hana wau i kahi hoʻolālā hoʻomaʻamaʻa holoʻokoʻa e hāʻawi iā ʻoe i kahi kumu paʻakikī, ʻaʻole ia he manaʻo hoʻokahi wale nō hoʻomaka," wahi āna. E pale i kou iwi kuamoʻo i hiki iā ʻoe ke hoʻomau i ka hoʻoikaika kino a me ka lilo ʻana o ke kaumaha no nā makahiki e hiki mai ana. E hoʻomaka ma ke kipa ʻana i kā mākou ʻāpana Fitness ma ka pūnaewele ETNT!
E ho'āʻo i ka noʻonoʻo.
ʻO ke kaikuahine kahiko, ʻoi aku ka naʻauao, ʻoi aku ka liʻiliʻi o ka curvy o yoga, ʻo ka noʻonoʻo ʻana he hana maikaʻi ia e hiki ai i nā kānaka ke loaʻa nā pōmaikaʻi nui. Hōʻike nā haʻawina i ka poʻe e hoʻomaʻamaʻa i ka noʻonoʻo noʻonoʻo mau i ka ʻoi aku ka nui o ka hana ma kā lākou cortex prefrontal hema, e ʻoluʻolu a hauʻoli ʻoe. Eia hou, ua ʻike ʻia kahi noiʻi 2014 ʻaʻole hiki i ka poʻe e noʻonoʻo ana ke hoʻohuli a hoʻokomo paha i ka ʻai naʻau. No ka hoʻomaka ʻana, e ʻōwili i kahi moena yoga a i ʻole e noho ma luna o kahi moena i loko o kahi lumi lā (e kū pono ana i ka hikina inā hiki) a lawe i ʻelima mau minuke paʻa ʻole e noʻonoʻo i kahi mea āu e hauʻoli ai. E lilo ana kekahi LB iā ʻoe, akā inā ʻaʻole ʻoe e nalowale, hōʻoiaʻiʻo ʻoe e hauʻoli mau ʻoe i kou noʻonoʻo ʻana i kou ola.
E ola ma ka lula hapalua pā.
Non, la règle n’est pas seulement de manger la moitié de ce qui est dans votre assiette. C’est que la moitié de votre assiette sera toujours composée de légumes et f en 3e position de notre liste de 10 façons géniales de perdre 10 kilos en 2016. Cette règle est plus efficace lorsque vous mangez tous les légumes en premier. Vous vous sentirez rassasié plus vite, plus longtemps et moins susceptible d’aller en quelques secondes. Comme toujours, ne vous inquiétez pas du nettoyage du plat ou de la nourriture jetée; Ça va gaspiller si vous le mangez ou pas!
ʻAi liʻiliʻi ka paʻakai.
Hiki i ka nui o ka sodium ke ho'āla i ka ʻōpū, a ʻoi aku ka nui o ka sodium ma mua o kou pono. (Psst! E hoʻopau i ka ʻōpū, wikiwiki, me kēia mau ala 24 e hōʻemi ai i kou ʻōpū i nā hola 24.) No ka hōʻemi ʻana i ka ʻai ʻana i ka paʻakai, ʻōlelo ʻo Alexandra Miller, RDN, LDN, Business Dietitian ma Medifast, e ʻai i nā meaʻai liʻiliʻi e like me ka berena, pizza a mea ʻala. "E heluhelu i ka lepili Nutrition Facts e ʻike ai i ka nui o ka sodium i kēlā me kēia lawelawe," wahi āna. "ʻO ka sodium haʻahaʻa haʻahaʻa he 35 milligrams a i ʻole ka liʻiliʻi i kēlā me kēia lawelawe; ʻO ka sodium haʻahaʻa he 140 milligrams a i ʻole ka liʻiliʻi i kēlā me kēia lawelawe; ʻO ka sodium i hoʻemi ʻia (a i ʻole ka liʻiliʻi) he 25 pakeneka ka liʻiliʻi o ka sodium ma kēlā me kēia lawelawe ma mua o ka pae sodium maʻamau. »
Mai makaʻu i ka momona.
I kekahi manawa pono ʻoe e ʻai i ka momona e lilo ka momona. ʻO nā momona maikaʻi loa - ʻo nā mea i loaʻa i ka omega-3 fatty acids, monounsaturated fatty acids a me oleic acid - kōkua nui i ka pōloli a puhi i ka metabolism. E noʻonoʻo i nā avocados, nā nati, ka aila niu a me nā huahana waiu momona ʻole. (ʻOi aku ka maikaʻi o ka momona haʻahaʻa ma mua o ka maikaʻi, no laila, ʻo ka momona kekahi o nā 20 supermarket kiʻekiʻe ma 20!) I mea e ʻai ai ʻoe i ka momona kūpono, e nānā i kā mākou hōʻike kūʻokoʻa 2016 Best Weight Loss paona.
E hoʻohana i kou lima lima ʻole.
E hoʻomanaʻo i kou wā liʻiliʻi a makemake ʻoe e kākau me nā lima ʻokoʻa? ʻAe, i ka wā lōʻihi aku nei, ua haʻalele paha ʻoe. Akā ʻo ka mea hoʻomaʻamaʻa pilikino i nā hōkū ʻo Jay Cardiello i ʻōlelo ʻia hiki ke lilo i mea paʻi paona maikaʻi. "He 15 mau minuke e ʻike ai kou lolo ua piha ʻoe," wehewehe ʻo ia. "E hāʻawi iā ʻoe iho i ka manawa e hopu ai i kou waha, hiki iā ʻoe ke hoʻololi i kāu ʻōpala no ka lima ʻole. Hiki ke hoʻonāukiuki, akā, he ala maʻalahi a ʻike ʻole ʻia e pale ai i ka ʻai nui ʻana a lilo ke kaumaha. » nā ʻōlelo aʻoaʻo hou aʻe mai Cardiello a me nā mea akamai ʻē aʻe me kēia mau ala maʻalahi (a maʻalahi!) 25 e lilo ai i 5 paona.
E oki i ka waina a me ka waiona.
Pono ʻoe i ke aniani scotch a i ʻole ka waina a mākou i ʻike ai. Akā ʻo ka ʻoiaʻiʻo kaumaha, ʻaʻole hoʻololi kou kino i ka waiʻona e like me kou mau makahiki. No laila ʻaʻole pono ʻoe e loaʻa (a ʻaʻole hiki ke lilo) ke kaumaha mai ka inu ʻana, ua paʻi pū ʻoe kiaʻi ʻelemakule a ʻoi aku ka ʻino. "[I kou mau makahiki] E mahuahua ana ka paʻakikī o ka hiamoe maikaʻi me ka waiʻona i loko o ka ʻōnaehana, a ʻo nā pō hiamoe ʻole e alakaʻi i ka makemake i nā kaʻa a me ke kō i ka lā aʻe, wahi a Martha McKittrick, ka meaʻai i kākau ʻia, ma 30 Foods You Should Never. ʻAi ma mua o 30 makahiki. I ka manawa like, wehe ka waiʻona i ka makū mai ka ʻili. ʻIke ʻia kāu mau laina maikaʻi a hoʻonui i ka nalowale o ka elasticity o ka ʻili.
E lilo i mea lapaʻau ponoʻī iā ʻoe.
Ma kahi noiʻi olakino ʻo Orlando i ʻoi aku ma mua o hoʻokahi tausani mau pane, ʻo 10 wale nō ka nui o nā mea pane i ʻōlelo i ko lākou olakino noʻonoʻo he ʻāpana o ke kaʻina hana hoʻemi kaumaha. ʻO ka pilikia? ʻO ka mea ʻaʻole i kūlike me kou mau manaʻo a me ko lākou pili ʻana i ka meaʻai ke kumu e hoʻi ai ka 66% o ka heluna ma hope o ka nalowale ʻana. "ʻO ka hapa nui o ka nānāʻana i nāʻano kino o ke kaumaha o ke kaumaha, e like me kaʻai a me ka hoʻoikaika kino," neuropsychologist a me ka luna o ka Integrative Medicine Program ma Orlando Health Diane Robinson, Ph.D. "Akā, he mea manaʻo ia o ka meaʻai a ka hapa nui o ka poʻe e nānā wale nei, a hiki ke hoʻopau koke i kā lākou mau hana. » No ka hooki ʻana i ka ʻai ʻana a me ka wehe ʻana i ka puka o ka lanakila o ka pohō kaumaha, e hoʻāʻo e mālama i kahi puke pai e nānā i kāu mau koho meaʻai a me kou ʻano o kēia manawa. A laila e ʻimi i nā hiʻohiʻona olakino a maikaʻi ʻole e hiki ke kōkua iā ʻoe e hoʻomaopopo i ke ola kikoʻī a me nā pilina pili i loaʻa iā ʻoe me ka meaʻai.
E ʻai no ke olakino, ʻaʻole e lilo ke kaumaha.
"No ka ʻike ʻana i nā hopena maoli, pono ʻoe e ʻai i ka meaʻai maoli," kanakaʻO ka mea hoʻomaʻamaʻa Sexiest Alive, ʻo Angelo Grinceri, i ʻōlelo ʻia e ʻai i kēia, ʻaʻole kēlā! "Ke ʻai nei kāu mau meaʻai i nā ʻano meaʻai maoli e hānai i kou kino, loaʻa iā ʻoe ke kino olakino. A ʻoi aku ka maikaʻi o kou olakino, ʻoi aku ka wikiwiki o kou hoʻōla ʻana mai ka hoʻoikaika kino a ʻoi aku ka maikaʻi o kou manawa e nalowale ai ka momona a kūkulu i ka ʻiʻo. “Ma waho aʻe o ka ʻai ʻana no ke olakino ma mua o ka lilo ʻana o ke kaumaha, e hoʻomohala ʻoe i kahi maʻamau e maʻalahi a maʻalahi ke koho ʻana i nā meaʻai. E kiʻi hou aʻe i nā ʻōlelo aʻoaʻo a kēia mea hoʻomaʻamaʻa sexy e kiʻi i nā ʻōlelo aʻoaʻo 15 maikaʻi loa e hoʻemi i ke kaumaha mai ka mea hoʻomaʻamaʻa sexiest e ola ana!
E kūʻai i ka mea ola.
I kēia manawa pono ʻoe e ʻike ʻo ke kaumaha a me nā pilikia olakino ka hopena o ka hōʻiliʻili ʻana o nā mea āu e hoʻohana ai. Me ia noʻonoʻo, e noʻonoʻo e pili ana i ke ʻano o ʻehā mau makahiki o ka ʻohi ʻana i nā toxins mai ka meaʻai a me nā mea inu - kekahi mau mea ʻino e hiki ke alakaʻi i ka momona. ʻO ka hapa nui o lākou mai nā pesticides a me nā hormones i loaʻa i ka ʻiʻo a me nā hua. No laila e hoʻomaka e koho i nā huaʻai a me nā mea kanu a me ka ʻiʻo ʻole hormone. Inā he mea lapuwale nā kumukūʻai sticker iā ʻoe, ma ka liʻiliʻi e hoʻomaka me kēia 17 Nā Meaʻai Organic Māmā āu e kūʻai ai!
E hoʻomākaukau mau me nā mea ʻai.
E hoʻomanaʻo i ka motto Boy Scout o ka mākaukau mau? Ma 40 a ʻoi paha, ʻoi aku ka nui o nā mea e pono ai kou manawa a me kou nānā ʻana ma mua o ka wā ma mua. No ke kōkua ʻana iā ʻoe e ʻai i nā calorie liʻiliʻi a ʻaʻole e hoʻopololei i kou maka ke pōloli ʻoe, e hoʻopaʻa mau i kāu pākaukau, hale lole, kaʻa, a me kāu ʻeke me nā meaʻai maikaʻi. ʻO nā ʻalemona maka a me ka maiʻa ʻelua o nā mea maʻalahi loa, akā hiki iā ʻoe ke loaʻa i nā manaʻo hou aʻe me kēia 27 Manaʻo Snack Ola Ma lalo o $1. A, he aha kāu e hana ai, mai ʻimi i nā mīkini kūʻai!
E hoʻopau i ka paipu.
Hōʻike nā haʻawina e ʻike ka poʻe wiwi i ke kīwī liʻiliʻi, maʻemaʻe a maʻalahi. Ua hōʻike ʻia kahi loiloi hou o kekahi mau haʻawina i kēlā me kēia ʻelua hola e nānā ana i ke kīwī i hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka maʻi maʻi maʻi, ka maʻi puʻuwai a/a i ʻole ka make mua ʻana e 20%, 15% a me 13%, kēlā me kēia. Ma muli o kou emi ʻana o ka ikehu ke nānā ʻoe i ka TV, nui ke kō koko e kahe ana mai loko mai o kou kahawai a kōkua i nā pilikia pili kaumaha o ka luaʻi ʻana ma hope o 40 makahiki. ʻO ka ulana ʻana e hoʻomau iā ʻoe ma mua o ka noho ʻana e nānā ana i ka hōʻike ma hope o ka hōʻike!
Hele ʻauʻau.
He nui ka poʻe i ho'ōki i ka hoʻoikaika kino a i ʻole ka liʻiliʻi o ko lākou mau makahiki no ka mea ua hoʻomaka lākou e ʻike i ka ʻeha a i ʻole ka hōʻoluʻolu mai nā ʻeha kahiko. ʻO ia ke kumu e lilo ai ka ʻauʻau i mea hoʻonā maikaʻi. He haʻahaʻa kona hopena, kūkulu i ka hoʻomanawanui a puhi i nā calorie. Luʻu!
E hele i ka Helene.
ʻO nā pōmaikaʻi o ka Greek yogurt he ākea a ākea a ʻoi aku ka liʻiliʻi o ke kiʻi. He haʻahaʻa ka calorie Greek yogurt kiʻekiʻe (emi iho ma mua o 100 i ka 6 oz), he nui loa ka protein (20 grams), a hāʻawi i kou ʻōpū i nā probiotics kokoke. Ma ka ʻaoʻao ʻē aʻe, hoʻopiha pinepine ʻia ka yogurt non-Greek i nā mea hoʻohui e hōʻino i kou olakino a hiki iā ʻoe ke pōloli. Inā ʻaʻole ʻoe makemake i ka Greek yogurt, ʻike ʻoe he mea ʻono loa ia – akā ʻo ka hui ʻana me nā hua, nā nati a i ʻole ka granola i hana ʻia i ka home, ʻo ia wale nō kou ʻōpū hou!
Hoʻohana i kahi mantra hoʻemi kaumaha.
Nui nā ʻōlelo aʻoaʻo, akā ʻo kahi mantra o ke koho e hāʻawi iā ʻoe i ka ikaika hiki ke lilo i mea kaua ikaika i kāu huakaʻi hoʻemi kaumaha. "He meaʻai ʻokoʻa mau ia," wahi a ka meaʻai meaʻai ʻo Swear By a me The Nutrition Twins, he loea i ke kumuhana o ka hoʻemi ʻana i ke kaumaha, me ka wehewehe ʻana ua haku lākou ia mea no ka mea ʻai pinepine ka poʻe me he mea lā ʻaʻole lākou e loaʻa i kā lākou punahele. meaʻai hou. E ʻimi i kāu mantra a hana i ka hana no ʻoe!
