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E lālau koke i kahi lepe, a hoʻopuni iā ʻoe iho ma lalo pono o kou pihi ʻōpū, a nānā inā heluhelu ʻia ke ana i ka 94 cm (37 in) a ʻoi paha. Inā hana ia, kiʻekiʻe ka manawa e hana ʻoe.
nā ʻōlelo aʻoaʻo make-up maʻalahi no ka poʻe hoʻomaka
ʻOi aku ka momona o ka ʻōpū ma mua o ka nui o ka paʻakikī o ka paʻakikī, kaupaona ma ke kino o kou kino. Lawe i ka momona a puni kou midsection, ʻoiai inā he lahilahi ʻoe i kahi ʻē, hele ʻoi aku i waho.
Wehe ʻia ka momona o Belly i nā puka i ka plethora o nā pilikia olakino i hoʻopili ʻia akā ʻaʻole kau palena ʻia i ka puʻuwai puʻuwai, hahau ʻana, a i ʻole ka maʻi kō. Inā hāmama ka ʻili, aia ma ka liʻiliʻi he 39 mau maʻi ʻokoʻa e pili ana i ka momona o ka ʻōpū a ʻoi pū me nā makaʻu o ka maʻi ʻaʻai.
ʻIke maopopo i kēia manawa, ua hiki i ka manawa e iho i kahi kaumaha olakino. E heluhelu aʻe i nā ʻōlelo aʻoaʻo aʻe e wīwī me nā hoʻolālā papaʻai olakino a me nā ʻōlelo hoʻoikaika e hoʻomau iā ʻoe i ka maikaʻi.
ʻOi aku ka maikaʻi, Slimmer Belly
ʻO nā kumu nui ʻelua e holo pono ʻole ai nā papaʻai no ka mea ua kapu loa lākou e pili ana i ke ʻano o nā meaʻai āu e ʻai ai, a waiho paha lākou iā ʻoe me he mea lā ʻaʻole ʻoe i ʻai i kekahi mea.
I kēlā me kēia hihia, hoʻopau pinepine ʻoe i ka haʻihaʻi ʻana mai ka hoʻolālā a paʻi i kāu ʻano maikaʻi ʻole kahiko. A, ma laila nō e kū pono ai ka pōpilikia. He aha kāu hana? E wāwahi mākou iā ia nāu.
I mea e hoʻopau ai i kēlā momona o ka ʻōpū i makemake ʻole ʻia, pono ʻoe e ʻokiʻoki iho i nā mea kō a me nā meaʻai i hana ʻia a lawe mai i nā meaʻai āpau a me nā meaʻai kiʻekiʻe. Pono ʻoe e kau i kahi kaula i kāu lawe ʻana i ka wai ʻohina.
ʻO ka ʻai ʻana ma ka hapanui o ka pākēneka o nā calorie mai carbs i hōʻike ʻia he maikaʻi no ka hōʻoki ʻana i ka momona o ka ʻōpū.
Pehea pono ʻoe e ʻai ai e lilo ka momona o ka ʻōpū?
- E hoʻomaka me ka hoʻohui ʻana i nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, a me nā pīni i kāu papaʻai-e hāpai i kou lawe fiber i kūlohelohe.
- ʻAi i ka protein pono kiʻekiʻe e hoʻokumu i nā amino acid pono āpau. Hiki ke loaʻa hohonu kēlā ʻano protein i nā moa, nā iʻa, nā hua manu, nā tofu, a pēlā aku.
Mai nānā ʻole i nā momona olakino ma ke ʻāpana o kāu papaʻai momona ʻōpū. E kiʻi ʻoe iā lākou mai nā aila mea kanu, nā lau, nā ʻanoʻano, a me nā avocados.
ʻO kahi hoʻolālā papaʻai kūpono
No ka ʻaina kakahiaka:
ʻO ka palaoa palaoa a i ʻole ka oatmeal (1 1/4 kīʻaha), ka waiū momona ʻole (2 mau kīʻaha), nā ʻalemona a i ʻole nā nati ʻē aʻe (4 Tbsp), a me nā hua waina (2 Tbsp). ʻO ka hōʻuluʻulu ʻia a hiki i ka 591 calories, 29 gram o ka protein, 78 gram of carbohydrates, a me 18 gram o ka momona.
No kaʻaina awakea:
Hana ʻia ʻo Sandwich me ka berena palaoa (2 ʻāpana), ʻiʻo a i ʻole tuna kēnā 1 kīʻaha). Hoʻohālikelike kēlā i ka nui o 666 calories, 41 gram o protein, 71 gram o carbohydrates, a me 25 gram o ka momona.
No kaʻaina awakea:
ʻO kaʻiʻo e like me ka puaʻa, moa, a iʻa iʻa (5 oz), salakeke (1 kīʻaha), nā lau lau ʻōmaʻomaʻo (1 kīʻaha), starch e like me ka berena, ʻuala, a pasta paha (1 ʻāpana a 1 kīʻaha), a me nā hua (3/4 kīʻaha). A ua hoʻopau ʻoe i nā calorie 379-953, 23-53 karamu o nā polokina, 33-109 mau koleka, a me 12-43 mau momona o ka momona.
No nā meaʻai māmā (hiki iā ʻoe ke hoʻokaʻawale iā ia i ʻelua):
ʻO ka berena palaoa holoʻokoʻa (2 ʻāpana), pata pīnū (2 Tbsp), waiū momona ʻole (2 kīʻaha), a me ka ʻāpala (1 waena). Ua like ia me 629 calories, 31 gram o protein, 83 gram o nā pākeke, a me 20 mau momona momona.
Hana Maalea
ʻAʻole lawa kaʻai pono e kōkua iā ʻoe e hōʻemi i ka momona o ka ʻōpū. Hiki i ka Cardio kekahi mea maikaʻi loa no nā kāne e nalo i ka momona o ka ʻōpū. No ka loaʻa ʻana o nā hopena maikaʻi, pono ʻoe e hana 30 a 60 mau minuke o ka hoʻoikaika kino cardio i kēlā me kēia lā, ʻelima mau lā i ka pule. ʻO ka hele wāwae wikiwiki a i ʻole kahi pāʻani o ka pālua pālua kekahi i helu ʻia ma ke ʻano he ʻano hoʻoikaika kaulike. Pono ʻoe e lawe iā ʻoe iho i loko o nā hana hoʻoikaika kino ʻē aʻe, e like me ke alapiʻi ʻana, e ala ana mai kāu pākaukau i kēlā me kēia hola e hoʻolōʻihi a holoholo, ke hele nei i ke kelepona a i ʻole ke kaʻa ʻana ma ka wēlau o ka hailona.
A pili i nā hana kūkulu muscle e pili ana, mai kāohi iā ʻoe iho i nā noho. Hana i kāu mau mākala nui-lima, nā wāwae, hoʻi, nā poʻohiwi, a me abs-ʻelua mau manawa o ka pule ma o ka paʻi ʻana, nā huki, a me nā squats.
mālama i ka hāʻule lauoho ma ka home
Maopopo ia ʻike ka poʻe i kēia manawa i ke ʻano o ka momona o ko lākou ʻōpū a ua hoʻomohala lākou i ka hilinaʻi iā lākou iho e mālama ʻole ai. Akā ʻaʻole maikaʻi ka momona o ka ʻōpū. ʻO ia no ka mea pili ia me kekahi mau kumu olakino kūpono ʻaʻole ia e pili wale i kou ʻano i ke aniani.
E hāhai i nā ʻōlelo aʻoaʻo ma luna e mālama i ka momona o kou ʻōpū a e ʻike iā mākou pehea ia e hana ai iā ʻoe a i ʻole inā he manaʻo paha kāu no mākou, ma ka ʻaoʻao manaʻo ma lalo nei.
