Izibalo ezibalulekile ze-Weight Loss

-Delile

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Ebusweni bayo, ukwehla kwesisindo kubonakala kulula: Inqobo nje uma ushisa amakholori amaningi kunalokho okudlayo, kufanele uchithe amakhilogremu. Kepha cishe noma ngubani oke wazama ukubuyisa okhalweni lwakhe angakhomba emasontweni noma ezinyangeni lapho kubonakala kungasebenzi ngaleyo ndlela. Uzivocavoca njenge-fiend futhi weqa ubhasikidi wesinkwa kuphela ukuze uthole ama-jean akho aqina ngendlela engaqondakali. Uma kungelona iphutha lokomisa - futhi usithembe, akunjalo - cishe udinga isheke leqiniso lezibalo. Ucwaningo lwakamuva lukhombisa ukuthi izindlela eziningi ezithandwayo zokulinganisa izidingo zakho zekhalori kungenzeka zinganembi - futhi lokho kukubiza nemiphumela. Nakhu ukucabanga kwakamuva ngezibalo ezinhlanu ezibalulekile zokukusiza uhlangabezane nezinhloso zakho zokwehlisa isisindo.

Ukuphumula kwesilinganiso somzimba

Kunenani lezibalo eziqhudelanayo zokubala isilinganiso sakho sokuphumula se-metabolic (RMR) - inani lamakholori umzimba wakho uwashisa lapho uphumule ngosuku olulodwa. Nakuba lawa mafomula enikeza inombolo ye-ballpark yamakholori ongawadla ngokusekelwe eminyakeni yobudala nesisindo sakho, izibalo ezisetshenziswa kakhulu zivela ocwaningweni lwamashumi eminyaka ubudala. Eqinisweni, isifundo esisodwa sathola ukuthi amafomula asuswe ngamaphesenti ayi-15, ikakhulukazi kubantu abakhuluphele. Wonke ama-equations, ngisho nalawo asekelwe ekubunjweni komzimba, angeqisa noma abukeze kancane inani lamakholori okufanele uwadle, kusho uDavid Nieman, uDkt.PH, uprofesa wezempilo nesayensi yokuzivocavoca e-Appalachian State University e-Boone, NC "Abanye abantu bacabanga ukuthi sinciphisa kancane, kepha abanciphisi isisindo ngoba basadla kakhulu. "

Uma ososayensi abacwaninga ngemetabolism kudingeka bakulungise, bathembela "enqoleni ye-metabolic" - ithuluzi elinemininingwane elibala i-RMR ngokusekelwe enanini lomoya-mpilo ophefumulayo kanye ne-carbon dioxide oyikhiphayo. Esikhathini esedlule, lolu hlobo lobuchwepheshe lwalubiza futhi lungafinyeleleki. Kepha inkampani yakwaGolden, eColo, eseHealtheTech, isanda kusebenzisa umgomo ofanayo ukwenza iBodyGem, isivivinyo sokuphefumula esilula, esiphethwe ngesandla esisetshenziselwa ukuhlola umzimba ezindaweni zokuzivocavoca nase-spas ezweni lonke (ngena ku metabolicfingerprint .com yezindawo).Cishe ngama- $ 40- $ 100, uthola imiphumela ephikisana nezinga legolide; Ucwaningo luthole ukuthi iBodyGem icishiwe ngamaphesenti ayi-1.

Uma ungakutholi ukuhlolwa kweBodyGem eduze kwakho, vula ekhasini 152 ukuthola ifomula enembile kunazo zonke esizitholile ukubala i-RMR yakho.

Isibalo sekhalori sansuku zonke

Lapho usuyazi i-RMR yakho, usazodinga ukuphendula ngomsebenzi womzimba ukuze unqume inani eliphelele lamakhalori owasebenzisayo usuku ngalunye. Lapha, i-equation iyindlela ewusizo kakhulu yokukala ukusha kwekhalori yakho. Phindaphinda i-RMR yakho ngento efanele yomsebenzi:

Uma uhlala phansi (umsebenzi omncane noma awunawo) I-RMR X 1.2

Uma usebenza kancane I-RMR X 1.375

Uma usebenza ngokulingene (ukuzivocavoca okulingene / ezemidlalo izikhathi 3-5 ngesonto) I-RMR X 1.55

Uma usebenza kakhulu I-RMR X 1.725

Inombolo oyitholayo imelela inani eliphansi lama-calories odinga ukulidla nsuku zonke ukuze ugcine isisindo sakho samanje. Abaphenyi bakholelwa ukuthi kufanele ushise cishe ama-calories angama-3 500 ukuze ulahlekelwe yikhilogremu lamafutha, ngakho-ke ukuze wehlise iphawundi elingu-1 ngesonto, isilinganiso esiphephile sokulahlekelwa isisindo, uzodinga ukudla noma usebenzise indlela eya ekushodweni kwamakhalori angama-500 nsuku zonke . Kodwa noma ngabe ubala amakhalori ngokucophelela, cishe ubukela phansi kakhulu ukuthi udla malini ngempela. Yilokho okutholwe uWanda Howell, Ph.D., uprofesa ovelele wesayensi yokudla okunempilo eNyuvesi yase-Arizona eTucson, eyalele ababambiqhaza bezocwaningo ukuthi bagcine izidayari zokudla ezinemininingwane cishe amasonto amabili. Ngemuva kokuboniswa ukuthi bangabubona kanjani osayizi bezabelo kanye ne-akhawunti yokungeziwe njengokukhofi kokhokho nokugqoka isaladi, ngisho nabagcini bamarekhodi abacophelelayo balahlekelwa amaphesenti angaba ngu-30 wama-calories abo ansuku zonke - umehluko ofinyelela kuma-calories angama-600, uHowell athola.

Isixazululo? Cela umngani noma ilungu lomndeni ukuthi likusize uthole okwangempela. Ucwaningo lwakamuva olushicilelwe ku- Ijenali YaseBrithani Yezokudla uthole ukuthi ukubalwa kwekhalori kunembe kakhulu uma omunye umuntu egcina umkhondo.

Ukushaya kwenhliziyo okuphezulu

Ukushaya kwenhliziyo okuphezulu isilinganiso samandla omzimba wakho wokusebenzisa umoya-mpilo, futhi kulingana nenani lezikhathi inhliziyo yakho ebingashaya ngazo ngomzuzu ukube ubugijima ngokushesha ngangokunokwenzeka. Nakuba ukuhlola okunembe kakhulu kwenziwa elebhu, indlela engenzeka kakhulu yokunquma le nombolo ihlanganisa isibalo esisanda kwakhiwa abacwaningi baseNyuvesi yaseColorado e-Boulder.

Indlela edume kakhulu yokubala ukushaya kwenhliziyo okuphezulu ukumane ususe iminyaka yakho isuke ku-220. Kepha lapho ososayensi beyihlolisisa leyo fomula, bathole ukuthi ithambekele ekuqhakambiseni izinga lokushaya kwenhliziyo kubantu abasha futhi bayibukele phansi ngokweqile- 40 iqembu. Ukuze uthole umbono ongcono wokushaya kwenhliziyo kwakho okuphezulu kwangempela, abacwaningi manje batusa ifomula elandelayo: 208 - 0.7 x ubudala = isilinganiso senhliziyo esiphezulu. Isibonelo, owesifazane oneminyaka engu-35 ubudala angaba nesilinganiso esiphezulu senhliziyo esingu-183.5. Bona i-Target Heart Rate (ngezansi) ngezindlela zokusebenzisa lesi sibalo ukunquma ukuzivocavoca umzimba kwakho okweqile kokwehlisa isisindo.

Izinga lokushaya kwenhliziyo eliqondiwe

Inganekwane eyodwa eqhubekayo ngokuzivocavoca ukuze unciphise isisindo ukuthi ukuvivinya umzimba ngamandla - okusebenza ngaphansi kwamaphesenti angama-55 wesilinganiso senhliziyo yakho - kuyindlela engcono yokushisa amafutha. Ngenkathi umzimba wakho uvutha kakhulu iphesenti ama-calories avela kumafutha lapho isilinganiso sakho senhliziyo siphansi, inani eliphelele lama-calories owasebenzisayo ngesikhathi sokuzivocavoca yilokho okubalulekile. Eqinisweni, abanye ososayensi bakholelwa ukuthi ukuvivinya umzimba ngamandla kushisa ama-calories engeziwe kokubili ku-treadmill nangaphandle. Ucwaningo kujenali I-Metabolism-Clinical kanye nokuhlola kusikisela ukuthi ukushisa emva kokuzivocavoca umzimba kuhlala isikhathi esiphindwe kathathu (kufika emahoreni angama-101? ama-2!) kulabo abasebenza ngamaphesenti angama-75 wesilinganiso senhliziyo yabo esiphezulu kunalabo abasogwini ngamaphesenti angama-50.

Manje yini eyakho inombolo yomlingo? Kwabaqalayo, hlose ukuba phakathi kwamaphesenti angu-50-70 wesilinganiso esiphezulu senhliziyo yakho (vele uphindaphinde izinga lokushaya kwenhliziyo yakho ngo-0.5 no-0.7). Ukuqapha izinga lokushaya kwenhliziyo ngentambo yesifuba, kubiza phakathi kuka- $ 80- $ 120, kuyindlela engcono kakhulu yokutshela ukuthi ukule ndawo okuqondiswe kuyo (vakashela inhliziyo ratemonitorsusa.com ukuqhathanisa amabhrendi namanani). Kodwa ukubamba ukushaya kwenhliziyo emishinini eminingi yokuqina kuyindlela enhle, kusho uJim Zahniser, umkhulumeli womenzi wezinto zokufaneleka i-Precor Inc. e-Woodinville, Wash. Asebenza kahle kakhulu uma izandla zakho zinomswakama kancane ngenxa yomjuluko (amanzi asiza ukugijima izimpawu zikagesi ezivela enhliziyweni yakho), izingalo zakho azinyakazi futhi ukubamba kwakho kulula, usho kanje.

Ukuzivocavoca okuthuthukile kufanele kudubule okungenani amaphesenti angama-70 wesilinganiso senhliziyo yabo, kepha ungadluli ngaphezu kwamaphesenti angama-92. Kuleli qophelo, iningi lethu liwela umkhawulo wethu we-aerobic, ngokusho kocwaningo lwakamuva olwenziwe ngabaphenyi e-University of Birmingham, eNgilandi, okusho ukuthi cishe wonke amakhalori akho ashile avela kuma-carbohydrate agciniwe. Ngemva cishe kwehora kuleso sivinini (kuye ngokuthi mangaki ama-carbs owagcinayo), imisipha yakho izophelelwa uphethiloli, okuzokwenza uzwe lokho abasubathi abakubiza ngokuthi "ukushaya udonga." Uzozizwa ubuthakathaka futhi uphethwe yikhanda, futhi ungathi sayonara ukuqhubeka neseshini yakho yokuphotha - noma umncintiswano wakho.

Amaphesenti amafutha omzimba

Ngaphandle kokuzivocavoca, uma usufinyelele iminyaka yakho yokuzalwa engama-25 uzoqala ukulahlekelwa isisindo esithambile futhi esikhundleni saso namafutha ngesilinganiso esingafika kumaphesenti angu-3 ngonyaka. Ngeminyaka engama-60, owesifazane ongasebenzi angaba nesisindo esifanayo njengoba enza eneminyaka engama-20, kodwa abe namafutha omzimba aphindwe kabili. Amafutha omzimba amaningi, ikakhulukazi ezindaweni ezifana nesisu, aya ngokuya eqashelwa njengengozi ebalulekile kubabulali abanjengesifo senhliziyo nesifo sikashukela.

Kungakho ochwepheshe manje bephakamisa ukuthi abesifazane balahle isisindo somzimba njengophawu lokufaneleka futhi babheke ukwakheka komzimba njengegeji engcono yokuthi baphile saka kangakanani. Indlela esebenzayo nenembile kakhulu yokukala amafutha omzimba ukuhlolwa kwe-caliper yesikhumba. Lokhu kungaba okunembe okungafika kumaphesenti angama-96 uma isilinganiso sokuhlola okuthathu sisetshenziswa futhi kwenziwa umhloli onesipiliyoni. Isivivinyo sinikezwa emajimini amaningi. Kodwa-ke, imiphumela kubantu abanemibala ingase ihlanekezelwe ngamaphesenti angu-1-3 engeziwe ngenxa yokuthi amafomula asetshenziswa kakhulu kumakilabhu ezempilo asuselwa ocwaningweni olwenziwa ngokuyinhloko ezifundweni ezimhlophe.

Ngokuqina okuphelele, ucwaningo lwamuva ku Udokotela Nezemidlalo ikhomba ebangeni elifanele lephesenti lamafutha omzimba eliphakathi kuka-16 no-25. Ngaphansi kwamaphesenti ayi-12 angaba yingozi empilweni yakho, kuyilapho amaphesenti angaphezu kwama-32 ekubeka engcupheni enkulu yezifo nesikhathi esifushane sokuphila.

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