Sakamakon yo-yo: dalilin da yasa nauyi ya dawo da yadda za a dakatar da shi

Ka rasa kilo 8 cikin watanni uku, sannan ka sake saka shi a shekara mai zuwa, yawanci tare da kilo ko biyu a saman. Wannan shi ne tasirin yo-yo, kuma a mafi yawan lokuta ba matsala ce ta ƙarfin zuciya ba amma haɗuwa da ilimin lissafi da kuma shirin da ya kasance mai dorewa daidai muddin abincin ya ci gaba. Ga abin da ke faruwa a ƙasa, da abin da za a yi daban.

Dalilin da ya sa nauyin ya dawo

Jikinka yana amsawa ga asarar nauyi a hanyoyi huɗu da za a iya hangowa:

• Ba ka ƙonewa sosai. Wani jiki mai sauƙi yana da rahusa don gudu: kusan 202525 kcal a kowace rana don kowane kilogram da aka rasa, da kuma wani sashi na 50150150 kcal a kowace rana bayan cin abinci mai tsanani. Bayan 10 kg wannan shine 250400400 kcal a rana ba ku da.
• Yunwar ta tashi kuma ta ci gaba. Leptin yana raguwa, ghrelin yana ƙaruwa. Nazarin da aka yi ya nuna cewa yawan cin abinci yana ƙaruwa da kimanin kilogiram 90 zuwa 100 a kowace rana, kuma wannan siginar tana ci gaba har tsawon watanni bayan an daina cin abinci.
• Kai ma ka rasa tsoka. A kan abinci mai ƙarancin furotin ba tare da horo na ƙarfi ba, 25-30% na nauyin da aka rasa shine nama mai laushi. Abin da ya dawo kusan duka kitse ne, don haka bayan zagaye biyu ko uku kana kan lamba ɗaya a sikelin tare da mummunan tsarin jiki.
• Babu wata hanyar fita. Abin da mutum yake ci yana da iyaka; amma ba haka al'adarsa take ba. Idan aka daina cin abinci, ainihin tsarin da ya haifar da ƙari ya dawo kai tsaye.

Matsayin: yadda sauri yake da sauri

Manufa mai ma'ana ita ce: 0.51%1% na nauyin jiki a mako dayaKa yi tunani . Ga mutum mai nauyin kilogiram 90 wannan shine 0.450.0.9 kg a mako, ma'ana rashi 400600600 kcal a rana. Duk wani abu da ya fi sauri (abincin 1,0002001,200 kcal, abincin ruwa, makonni biyu ba tare da carbs ba) yana motsawa cikin sauri, amma kuna biya a cikin tsoka, a cikin aikin horo, da kuma yunwa wanda a ƙarshe ya doke shirin.

Ka'ida ta biyu: Kada ku yi rashin kuɗi fiye da makonni 121616 a jereKa yi tunani . Idan kana bukatar ka rasa kilo 20, wannan ba abinci daya bane, abubuwa biyu ko uku ne da ke da hutu a tsakaninsu.

Karfin jiki da kuma gina jiki suna kāre tsoka

Wannan shi ne bangaren da ya fi canza sakamakon, kuma shi ne mafi yawan lokuta da aka tsallake.

• Ƙarfin furotin: 1.62.22.2 g da kilogram na nauyin jiki a kowace rana. Ga mutum mai nauyin kilo 80 wanda yake 13017175 g, ya raba cikin 34 abinci na 304545 g. A aikace: 150 g na kaza yana da kimanin 30 g na furotin, 200 g na yogurt na Girka game da 20 g, uku qwai game da 18 g.
• Horar da ƙarfi sau 3 a mako, 101515 tsauraran saiti a kowace ƙungiyar tsoka a mako, a cikin kewayon 51212 maimaitawa. Manufar rashin kuɗi ba ci gaba ba ne amma ci gaba ne. daukan kaya kaya naka: idan ka zauna a 80 kg don 8, ci gaba da zama a 80 kg don 8.
• Jiki na karawa ne, ba maye gurbin ba. Yin tafiya na minti 20 zuwa 30 a mako sau biyu ko uku yana da yawa.

Harkar da ba ta horarwa ba

A cikin rashi ayyukanku na kai tsaye suna raguwa a hankali: kuna tafiya kadan, kuna zama sosai, kuma hakan na iya haɗiye 200-400 kcal a rana ba tare da kun lura ba. Saboda haka ka bi matakai kamar yadda kake bi calories. Ka kafa makasudin 8,0000,000 10,000 matakai a kowace rana kuma duba matsakaicin mako-mako. Idan wannan matsakaicin ya ragu da matakai 2,000, rashin ku ma ya ragu, ko da yake lissafin yana kama da shi.

Haka ma yake da barci. Kasa da sa'o'i 6 a dare yana nufin ƙarin asarar tsoka da kuma yunwa mai ƙarfi; sa'o'i 7-9 ɓangare ne na shirin, ba alatu ba.

Ba a zaɓi lokaci na kiyayewa ba.

Babban kuskure shi ne kada a shirya kome bayan rage cin abinci. Kowane toshewar asarar mai ya kamata a bi shi da: 81212 makonni a kiyayewa, kuma yana da wani aiki lokaci da kansa manufa: Koyon cin abinci a sabon nauyin jikinka.

Yadda za a dawo zuwa tabbatarwa

1. Ƙara 100150150 kcal kowace rana kowane mako, mafi yawa a matsayin carbohydrates da 'ya'yan itace, har sai sikelin ya daidaita.
2. Yi tsammanin tsalle na 1 kg2 kg a cikin kwanaki 71010 na farkoKa yi tunani . Wannan glycogen ne da ruwa, ba mai ba. Kada ka sake yin hakan.
3. Ka ci gaba da yin motsa jiki da kuma cin abinci mai gina jiki daidai da yadda suke a lokacin da kake rashin abinci.
4. Ka auna kanka sau 47 a mako, kullum da safe, kuma ka gwada matsakaicin mako-mako, ba a taɓa yin kwanaki ɗaya ba.

Dokar kilogiram biyu

Zaɓi rufi da ke da nauyin kilo 2 sama da nauyin da kake riƙewa. Idan kana ƙarƙashinsa, ba za ka yi kome ba. Idan matsakaicin mako-mako ya wuce shi makonni biyu a jere, za ku koma ga ƙananan rashi na 200300300 kcal don makonni 23 kuma ku dawo. Wannan shi ne bambanci tsakanin daidaitawa na kilo 2 da sabon abincin kilo 12, kuma wannan bambanci shine ainihin abin da tasirin yo-yo ya kasance.

A gefen ma'auni, a auna kugu sau ɗaya a wata. Canjin santimita 1 zai gaya maka fiye da yadda canjin yau da kullum zai iya.

Lokacin da za ka je wurin likita

• Idan ka rasa nauyi ba da gangan ba, fiye da 5% na nauyin jiki a cikin watanni 6.
• Idan ciwon nauyi yana tare da gajiya mai tsanani, jin sanyi, asarar gashi, maƙarƙashiya ko kumburi: yana da daraja bincika aikin thyroid (TSH) da kuma aikin jini na asali.
• Idan kana da ciwon sukari ko hawan jini, ko shan magani (insulin, corticosteroids, wasu antidepressants), tun da yawanci ana buƙatar daidaitawa yayin da nauyinka ya canza.
• Idan kana da ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon Waɗannan alamun rashin cin abinci ne kuma suna bukatar taimako mai kyau, ba abinci mai yawa ba.
• Idan ka taɓa yin rashin lafiya sau uku a cikin shekara biyar da suka shige, tattaunawa da likita ko kuma mai koyar da abinci ya fi ƙoƙarinka na huɗu.

Gajerun bayanai

• Rage 0.5% na nauyin jiki a kowane mako kuma kada ku yi aiki fiye da makonni 12-16 ba tare da hutu ba.
• 1.62.22.2 g na furotin a kowace kilogram da kuma motsa jiki sau uku a mako yana kare tsoka, kuma tsoka tana kare kuɗaɗen ku.
• Bi sahun matakai (8,0000,00010,000) da barci (sa'o'i 799) kamar yadda ake ɗaukar adadin kuzari.
• Bi kowane abinci tare da makonni 81212 a kiyayewa, ƙara 100150150 kcal kowace rana kowane mako.
• Ka kafa iyakar kilo biyu kuma ka yi aiki da zarar ka wuce ta, maimakon jira har sai duk kilo 10 sun dawo.