Gcoba Konke Okujabulisayo Kuleli hlobo Ngaphandle Kokudela I-Abs Yakho

-Delile

• Yenza amasethi ambalwa we-reps.
• Yidla kusenesikhathi.
• Yiba nekhoni lika-ayisikhilimu masonto onke.
• Gcina amathebhu kuthebhu yakho.
• Hamba kusenesikhathi.
• Nikela izinsuku zakho zesonto ekusebenzeni okufishane
• Buyekeza kwe-

Ngakho konke ukudla okusha nemisebenzi yangaphandle, ungacabanga ukuthi ihlobo kumele libe nobungane kakhulu. "Kepha ngenkathi abantu behlanganisa isikhathi samaholide nokuzuza kwesisindo, manje sengibona abesifazane befaka amakhilogremu amaningi ngesikhathi sezulu esifudumele," kusho uKeri Gans, R.D.N., umbhali we Ukushintsha Ukudla Okuncane. Amaholide ayinyanga yokudla nokuphuza okuyisikhathi esikhethekile, kuyilapho ihlobo kuyizinyanga ezintathu zemicimbi, ukosa inyama, imishado, amaholide nezimpelasonto ezichithwe ngokuzilibazisa esikhundleni samaphaphu. Ngaphezu kwalokho, kunesici sokutubeka. Ngemuva kwezinyanga zokukhuzwa ngokudla nokuzivocavoca umzimba, iningi lifuna ukudedela ehlobo. "Ngokuyinhloko, uSepthemba wuJanuwari omusha-inyanga abantu abazama ngayo ukukhumula isisindo abasifaka," kusho uGans. Akudingekile, kepha-ungabambelela kumiphumela oyisebenzele kanzima ngalezi zeluleko.

Yenza amasethi ambalwa we-reps.

Lapho ukhulula izindlela zakho zokudla nokuzivocavoca umzimba, i-abs yakho ingenye yezinto zokuqala okufanele zenziwe. Kepha ungagcina isisu sakho siqinile futhi siqine ngokufaka nje ama-ab ambalwa nje kuwo wonke ama-Workout. Umqeqeshi womuntu siqu, u-Ryan Taylor, umsunguli we-Training by Taylor eChicago, uphakamisa ukwenza amasethi amabili noma amathathu ama-reps ama-15 kuye kwangama-20 wokuhamba okufana ne-V-ups, ama-piking ball eSwitzerland (anezintende phansi nezinyawo noma amadolo aphezu kwebhola laseSwitzerland, dweba izinyawo maqondana nesifuba, ukuphakamisa okhalweni), nabaqwala izintaba. (Nakhu ukuzivocavoca ekuseni ekuseni kwe-abs usuku lonke.)

Yidla kusenesikhathi.

Ngenxa yokukhanya kwemini okude ehlobo, kulula ukudla ukudla emuva kwesikhathi kunokujwayelekile. Kodwa lolo hlelo alukwenzeli umusa, ngokocwaningo olwenziwe ku Ijenali Yomhlaba Wonke Yokukhuluphala elandele abantu abakhuluphele abangama-420 ngesikhathi sohlelo lokunciphisa isisindo lwamasonto angama-20. Izifundo zokufunda zazilandela ukudla kwaseMedithera, ngakho-ke isidlo sasemini kwakuyisidlo sabo esiyinhloko. Labo abadle ukudla kwabo okuyinhloko kusenesikhathi (ngaphambi kuka-3 ntambama) balahle cishe amakhilogremu amahlanu ngaphezulu kwalabo ababedle ukudla kwabo okuyinhloko sekwephuzile (ngemuva kwehora lesithathu ntambama) - noma ngabe womabili amaqembu ayedla inani elifanayo lamakhalori futhi asebenzisa inani elifanayo. Abacwaningi abanaso isiqiniseko sokuthi kungani lokhu kwenzeka, kodwa enye inkolelo-mbono ukuthi ukudla kamuva kungase kuthinte isigqi se-circadian esithinta umzimba. UJanis Jibrin, R.D.N., umbhali we-The Pescetarian Plan, uncoma ukuthi kudliwe isidlo sasemini phakathi kwemini no-1 ntambama, ukuba nesidlwana sasemini, nokudla isidlo sakusihlwa kungakashayi u-7 ntambama.

Yiba nekhoni lika-ayisikhilimu masonto onke.

Cabanga u-ayisikhilimu njengesibambi ndawo nganoma yini ofuna ukuyifaka ehlobo. Njengoba abantu abaningi bechitha lezi zinyanga kumodi ye-perma-vacation, isimo sengqondo ngesilingo sithambekele ekubeni, "Hheyi, kusehlobo, ngani?" Ingabe kufanele ngeqe ijimu? "Kusehlobo kungani?" Ingabe kufanele ngiyidle le khoni ka-ayisikhilimu? "Ihlobo! Ngani?" Splurge bese uhamba ingulube yonke ngokuqinisekile, ukuvimbela ukuzizwa uncishwa okuthile, kepha ukuyigcine kanye ngesonto, kusho iGans. Izokugcina uthembekile futhi wenze ukwelashwa kubonakale kubaluleke kakhulu. (Nansi indlela yokuzijabulisa ngendlela ehlakaniphile.)

Gcina amathebhu kuthebhu yakho.

Kulula ukulahla umkhondo wokuthi mangaki ama-cocktails owehlisela phansi emicimbini, emishadweni, nakweminye imibuthano yokuzijabulisa (ngoba ugcwalisa kaningi inkomishi efanayo-noma omunye umuntu eqhubeka nokukukhipha) kunasezitolo zokudlela (lapho kufanele u-oda futhi ukhokhe khona ngesiphuzo ngasinye) ngisho nasekhaya. Iqhinga elilodwa ukufaka ephaketheni ama-stirrers amancane noma ama-napkins e-cocktail anikeziwe ukuze ube nobufakazi bokuthi zingaki iziphuzo osuziphephule. Ukuphuza into oyithandayo kepha engehli ngokushelela kuzovama ukukunciphisa, kusho uGans. Uma ujwayele ukuphuza i-rose, shintshela kubhiya. (Nazi izinyosi ezingama-20 ezisezingeni eliphansi esizithandayo.) Enye indlela: Cela uthele uhhafu. "Ngingumuntu oqinile we-martini, ngakho ngezinye izikhathi uma ngisenayo futhi ngifuna enye, ngi-oda isigamu se-martini esikhundleni. Ngiyazi ukuthi ngizophuza noma yini engilazini yami, ngakho-ke uma ngithola kuphela. ingxenye, ngidla ama-calories ambalwa,” kusho uGans.

Hamba kusenesikhathi.

Abaphenyi baseHarvard University babuyekeze izifundo eziningana eziphakamisa ukuthi izingane ezifunda isikole zithole isisindo ngokushesha ehlobo. Esinye isizathu kungaba ukuthi izimpilo zabo azihlelekile kahle uma isikole singaphandle. Ngenkathi iningi labantu abadala lingalitholi ihlobo, izinto ezinjengokuhamba, oLwesihlanu basehlobo, nokutheleka kwemicimbi yomphakathi kungakuphonsa isikhathi, kuphazamise imikhuba yakho yokudla enempilo nokuzivocavoca umzimba. (Hlala uphilile ngalezi hacks ze-celeb zokuhamba.) Ukhiye ukusungula ukuvumelana okuthile. UTaylor uthi indlela elula nephumelela kakhulu yokwenza lokhu ukuzivocavoca into yokuqala ekuseni. "Amakhasimende ami asekuseni yiwona ahambisana kakhulu, futhi aqhubeka nokuthola imiphumela engcono," esho.

Nikela izinsuku zakho zesonto ekusebenzeni okufishane

Siyazi ukuthi yisikhathi sokuphila okulula, kepha khipha imizuzu engama-40 nje ngoMsombuluko kuze kube uLwesihlanu ukuze ujuluke. Ukubuyekezwa kwezifundo kujenali Inqubekela phambili yezifo zenhliziyo kukhombisa ukuthi udinga okungenani imizuzu engama-200 kuye kwengama-250 yokuvivinya umzimba ngokulingene ngesonto ukugcina ukulahleka kwesisindo. "Ucwaningo luphakamisa ukuthi uma kuziwa ekugcinweni kwesisindo, ukuvivinya umzimba okwengeziwe kuba ngcono," kusho umlobi wokubuyekeza uDamon Swift, Ph.D. Ngakho-ke uma uhlela ukuchitha izimpelasonto zakho upake esihlalweni esisesitezi eduze kwechibi, khetha uMgqibelo neSonto njengezinsuku zakho zokuphumula ehlobo. Ngaleyo ndlela, uzoba nezinsuku ezinhlanu zokuzivocavoca ngaphansi kwebhande lakho ngenkathi ushaya ngempelasonto. Kusebenza umgomo ofanayo ekudleni kwakho: "Phakathi nesonto, zama ukuhlala upheke ukudla kwakho, bese uzama ukuba uhlobo oluphilile kunawo wonke kuwe," kusho uGans.

Buyekeza kwe-