Yini okufanele yenziwe ngeSonto kulo lonke isonto ukuze ngehlise umzimba?

Uma ufuna ukunciphisa ngempumelelo isisindo phakathi kwesonto, kufanele uqale ngeSonto.

Futhi kulokhu, ukuhlela kuyisihluthulelo.

Yenza isaladi

Kungenzeka ukuthi usuvele wafuna ukuba balahle ukusetshenziswa zingosi ukuthola izindlela okumnandi, njengoba kukhona ukunikela amakhekhe kuphela casseroles, kodwa musa ugijimele, ngoba embundwini Umkhuba omusha - salads.

Hlela Uhlelo lwakho umsebenzi

Hlela ukuthi yini oyoyenza ngesikhathi Amazing, kodwa ungakhohlwa mayelana isikhawu ukuqeqeshwa umfutho high ukuthi udinga esikhundleni ngaphezu Cardio elula izikhathi ezimbalwa ngesonto.

Ungakhohlwa amantongomane

Kufanele uhlukaniswe izingxenye ukuthi isidlo enempilo ukuze uthathe kancane nawe njalo ushiya indlu. Ipheya wezipuni kucwazi nge-zip - Luhle.

Yenza Casserole Iqanda

Uma ufuna ukunciphisa umzimba ke ngeSonto kufanele wenze ukupheka, futhi ekahle - kungcono Iqanda Casserole, ngoba kufaka amaprotheni, amafutha enempilo kanye carbohydrate.

Lungiselela amaprotheni yakho

Yenza okukhethayo esivuna izinhlanzi. Umthombo ohamba phambili iprotheni udla isonto lonke - kuba salmon zasendle. Ngaso sonke isikhathi uma udla kuwo, nizakufumana ngcono izinga lokugayeka kokudla emzimbeni, futhi uthole umthamo omkhulu Omega-3 okunamafutha acid, ezingasetshenziswa ukubhekana izinqubo ukuvuvukala ukuze umzimba wakho kungaba ukugxila ukususa isisindo okweqile.

Ingabe wena lwadlalwayo

Wonke umuntu uyazi umuzwa lapho ingoma eqala ukudlala emsakazweni. Wena ngokushesha uzizwe kufana nokudansa. Kuwufanele ulisebenzise ngokuyimpumelelo kilojoule. Ngokocwaningo olwenziwa, umculo onesigqi kuzokuvumela aphumelele ukuqeqeshwa ngamaphesenti angu-15.

amaqanda Cook

Pheka amaqanda ambalwa kanzima abilisiwe wazibeka imbala. Lena kukho olukhulu ibhulakufesi uma sekwephuzile - amaqanda kukhona eqotho futhi ocebile ukudla amaprotheni. batawuphindze abe ngaphezu kakhulu kwasemini yakho, kuzothatha nawe ukusebenza.

Lungiselela ibhulakufesi kusihlwa

Ake ibhulakufesi yakho qobo ngokwenza wokudla, iphalishi noma into efana naleyo kusihlwa iresiphi ekhethekile, futhi ibhulakufesi kwesokunxele efrijini ngobusuku obubodwa. Okudingayo ukuze - kungcono wokudla, ubisi, iyogathi noma yogurt, kanye izithelo nezinye izithasiselo ukunambitha.

Bala

NgeSonto - kungcono usuku off? Hhiya! Kufanele sinezele umsebenzi ukuze sikhuthaze ukukhiqizwa endorphins bese uqale ngesonto entsha enokuthula. Ukuze wenze lokhu, akudingeki ukuya ejimini amahora ambalwa, ngokwanele ukuba ujuluke kancane ekhaya.

Sebenzisa amanethiwekhi omphakathi

Qaphela phezu yokuxhumana ukuthi ukuya ejimini. Ungase futhi ubhalisele i-akhawunti ejimini yakho ku inethiwekhi bese uhlole izibuyekezo ezivela abaqeqeshi ukuthi siyoba ugqozi ngawe.

Thenga konke okudingayo ukuze ube okugeza eziphumulele

Ngemva ukuqeqeshwa okunzulu phakathi kwesonto imisipha yakho ngokoqobo ngomlilo, uthola ukukhasa ekhaya. Kunokuba give up ukuya ejimini ngenxa yokuthi bonke imisipha yakho Ache, kufanele ngeSonto ukuthenga konke okudingayo ukuze ube okugeza eziphumulele, okuzokwenza uzokubuyisela amandla.

Hlela ukudla kwakho

Kufanele udale uhlelo amandla ngendlela efanayo njengoba yenza iplani izindleko ukuthi aseqeli isabelomali. Cabanga bonke kilojoule ukuthi kudle kanye wonke umsoco, ezifana amaphrotheni, amafutha kanye carbohydrate, ukuze wazi ukuthi imikhiqizo ungakwazi ukukhokhela ngeviki.

Hlela Ukuvakasha yakho ejimini

Kufanele nakanjani ukuhlela Ukuvakashela ejimini isonto lonke niwalethe kukhalenda yakho. Uma ulinda isikhathi lapho kuyodingeka isikhathi esanele ukuvakashela ejimini, ungatholi kuye kunanini ngaphambili.

Gcwalisa esiqandisini ukudla okunempilo

Ungasebenzisa ngeSonto ukuze ukuyothenga futhi ugcwalise esiqandisini ukudla okunempilo. Uma usuphelelwe efrijini uyobheka imikhiqizo ezimbi, futhi kumelwe nidle kubo. Kodwa uma zonke kuyoba enempilo, ngakho-ke angeke bakwazi ngisho bachezuke endleleni okuyiyonayona.

Nweba mat yoga

Kungakhathaliseki ukuthi wena ukwenza i-yoga isikhathi eside noma usanda kuqala, wonke umuntu azuze ukuphefumula kahle, ukuzindla nokuthandaza lokuhlushwa phambi umsebenzi kunzima ngesonto.

Yenza inothi idayari yakho

Kufanele ukulahla kafushane ukusetshenziswa amadivayisi wakho. Ochwepheshe ukukhumbuza ukuthi ukusetshenziswa ezihlukahlukene amadivaysi ngesikhathi sokulala kungadala ukuqwasha noma kwanciphisa izinga ubuthongo. Kunalokho, ukwenza sokulala i entry encwadini yakhe yezenzakalo zosuku, lapho uzibekela ngokwakho imigomo futhi ukugubha intuthuko yakho.

Vumelana nothile ukuqeqeshwa ngokuhlanganyela

Call nomunye, kodwa kunalokho ukuvumelana dinner abasenze ngokuhlanganyela, laba engcono uhlelo ukuqeqeshwa ngokuhlanganyela ngesonto elizayo. Kungakhathaliseki ukuthi uya okwesikhathi gijima, yoga amakilasi noma ejimini yindlela enhle yokuthuthukisa kokubili nesimo sakho somzimba, kanye nobudlelwane nabangane.

Hlela ukudla kwakho sonto

Ngaphambi ukuyothenga ngeSonto yezitolo, kufanele sihlele ukudla yakho kanye Ungadla wadlala isonto lonke. Kufanele udale imenyu egcwele nsuku zonke. Ngenhlanhla, i-Inthanethi ayikagcwali zokupheka ukudla okunempilo, uma ungenaso umcabango.

Setha izikhumbuzi mayelana enempilo

Sebenzisa ngeSonto ukufaka izikhumbuzo zefoni enempilo. Lezi zikhumbuzo ezinhle nsuku zonke zikuvumela ukuba banamathele isinyathelo efanele, ukuze bakwazi akhiwa umkhuba egcwele. Lokhu kungaba isikhumbuzo baphuze amavithamini, udle isidlo noma Zivocavoce.

Lungiselela Shake protein ne smoothie

Ezweni elikahle ubungeke uvuke eside ngaphambi iwashi, ukulungiselela ngokwakho kwasekuseni enempilo, futhi uye waba isikhathi buthule uvakashele ejimini ngaphambi umsebenzi. Kodwa empeleni, ekuseni ngokuvamile ematasa kakhulu futhi egcwele ukucindezeleka, ngakho kufanele sicabange ukuthi singazibona kanjani ukulungiselela kwasekuseni enempilo kusengaphambili.

Hlola ikhalenda

ikhalenda lakho lingahle liqukethe amathiphu izingibe kungonakalisa ohlelweni lwakho kwesisindo, ezifana, isibonelo, emhlanganweni sina nomnikazi wenkampani, ngemva kwalokho-ke kungenzeka ukuthi uyofuna ukuthatha ukucindezeleka. Ungavumeli lutho knock off ithrekhi, uzilungiselele lazo zonke izenzakalo.

Sika imifino nezithelo

Kwenza akukho mqondo ukuba sizinake ngaphezu esitolo uku-cut izithelo nemifino. Ungenza ngokwakho ngeSonto kusihlwa. Ngakho ungakwazi kokubili imali kanye njalo izinto ezidingekayo ukulungisa ukudla okunempilo.

Setha i-alamu

Ucwaningo lubonisa ukuthi kuhambisana nemithetho wobuthongo ukulwa kakhulu ngempumelelo ngaphezulu ngokumelene isisindo okweqile. Ngakho, musa ukuvumela ubuthongo okungajwayelekile iwukudambisa yonke imizamo ukuthi wenza ejimini ukunciphisa umzimba.

ukugeza

Ngezinye izikhathi ufuna ukugqoka tracksuit wakho omkhulu ukubheka ephelele ejimini. Ngezinye izikhathi ungenayo ukuya ejimini, ngoba wahluleka ukuthola amasokisi efanayo ahlanzekile. Ukuze ugweme zonke izimo ezingemnandi, nani nenze ilondolo ngeSonto.

Hlukanisa ukudla zibe izingxenye

Njengoba ubuka ozithandayo uchungechunge sakho se-TV noma ulalele podcast ngeSonto, hlukanisa ukudla yakho ibe izingxenye. Futhi uma ukupakisha kwasemini yakho ukusebenza, ungakwazi ukwengeza isidlo igcwele ezizokala ukuthi off futhi zikuvumela ukuze anelise iphango yakho ngaphandle kakhulu uma sezidla.