N\u00ebse jeni lodhur duke humbur pesh\u00eb e duke e fituar at\u00eb p\u00ebrs\u00ebri, provoni k\u00ebshillat e m\u00ebposhtme, t\u00eb cilat nga rezultatet tregojn\u00eb se mund t\u00eb jen\u00eb shum\u00eb efikase.<\/p>\n
1. Mbani nj\u00eb ditar ushqimi
\nT\u00eb pakt\u00ebn 5 dit\u00eb, deri nj\u00eb jav\u00eb, mbani nj\u00eb laps dhe nj\u00eb let\u00ebr n\u00eb dor\u00eb dhe shkruani \u00e7do gj\u00eb q\u00eb hani, sa hani, kur dhe ku duhet t\u2019a hani, dhe m\u00eb k\u00eb ishit kur e h\u00ebngr\u00ebt.<\/p>\n
Mundohuni t\u2019i shkruani k\u00ebto gjat\u00eb koh\u00ebs q\u00eb hani. Shum\u00eb njer\u00ebz mendojn\u00eb se kur mundohen t\u00eb kujtojn\u00eb di\u00e7ka q\u00eb hengr\u00ebn q\u00eb ta sh\u00ebnojn\u00eb n\u00eb fund t\u00eb dit\u00ebs, ata e harrojn\u00eb at\u00eb. Ka pasur dhe nga ato njer\u00ebz q\u00eb kan\u00eb th\u00ebn\u00eb q\u00eb nuk kan\u00eb ngr\u00ebn\u00eb vet\u00ebm sepse nuk d\u00ebshironin ta sh\u00ebnonin n\u00eb let\u00ebr. Jini t\u00ebr\u00ebsisht e ndershme me veten tuaj.<\/p>\n
Nuk keni pse t\u2019ja tregoni ndokujt rezultatet. Ky ditar do t\u00eb ju sh\u00ebrbej\u00eb q\u00eb n\u00eb fund t\u00eb dit\u00ebs t\u00eb shihni se sa kalori keni konsumuar dhe se a e keni tejkaluar nivelin e duhur t\u00eb kalorive.<\/p>\n
2. Mos hani shum\u00eb pak
\nDietat me shum\u00eb pak kalori, mund t\u2019ju ndihmojn\u00eb t\u00eb humbni pesh\u00eb, por jan\u00eb shum\u00eb t\u00eb v\u00ebshtira p\u00ebr t\u2019jumbajtur aktiv gjat\u00eb dit\u00ebs dhe n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb nuk do ta keni aspak t\u00eb v\u00ebshtir\u00eb q\u00eb shum\u00eb shpejt t\u2019I ktheni kilogram\u00ebt e humbur. Gradualisht do t\u00eb lodheni dhe do t\u00eb irritoheni,do t\u00eb humbni energjin\u00eb p\u00ebr ushtrime, dhe njer\u00ebzit nuk do t\u00eb donin t\u00eb hanin me ju p\u00ebrshkak t\u00eb list\u00ebs s\u00eb gjat\u00eb t\u00eb ushqimeve q\u00eb nuk mund t\u00eb hani n\u00eb nj\u00eb drek\u00eb n\u00eb restorant, apo dhe n\u00eb sht\u00ebpi.<\/p>\n
3. Mos e tejkaloni m\u00ebngjesin
\nNuk \u00ebsht\u00eb shaka kur thon\u00eb q\u00eb \u201cm\u00ebngjesi \u00ebsht\u00eb vakti m\u00eb i r\u00ebnd\u00ebsish\u00ebm i dit\u00ebs\u201d. Studimet tregojn\u00eb se kush e l\u00eb vaktin e par\u00eb, p\u00ebrfundon duke ngr\u00ebn\u00eb m\u00eb shum\u00eb kalori gjat\u00eb dit\u00ebs dhe b\u00ebjn\u00eb zgjedhje m\u00eb pak t\u00eb sh\u00ebndetshme. Mundohuni t\u00eb hani t\u00eb pakt\u00ebn 3 vakte n\u00eb dit\u00eb. Do t\u00eb ishte mir\u00eb q\u00eb t\u2019i ndanit vaktet n\u00eb 6 vakte t\u00eb vogla n\u00eb dit\u00eb, kjo e mban metabolizmin dhe nivelin tuaj t\u00eb sheqerit t\u00eb rregullt.<\/p>\n
4. T\u00eb fresk\u00ebt gjat\u00eb dit\u00ebs
\nUshqimet e paketuara zakonisht ulin vlerat ushqyese t\u00eb ushqimeve dhe rrjedhimisht rrisin kalorit\u00eb. Shoqata dietike amerikane rekomandon 3-5 sh\u00ebrbime nga frutat dhe perimet n\u00eb dit\u00eb. Nuk keni koh\u00eb p\u00ebr ushqime \u201csht\u00ebpie\u201d? P\u00ebrgatitini n\u00eb fund t\u00eb jav\u00ebs, q\u00eb gjat\u00eb jav\u00ebs thjesht vet\u00ebm t\u2019i ngrohni ato.<\/p>\n
5. Hidratohuni q\u00eb t\u00eb humbni pesh\u00eb m\u00eb shpejt
\nPini uj\u00eb, kafe, \u00e7aj ose l\u00ebngje frutash t\u00eb fresk\u00ebta. Duke p\u00ebrfshir\u00eb ujin e \u201cfshehur\u201d q\u00eb ndodhet n\u00eb ushqime, s\u00eb paku 2,5 l n\u00eb dit\u00eb. Sa uj\u00eb duhet t\u00eb pijm\u00eb? N\u00eb p\u00ebrgjith\u00ebsi duhet t\u00eb pini aq uj\u00eb n\u00eb dit\u00eb sa urina juaj t\u00eb jet\u00eb gati e qart\u00eb.<\/p>\n
6. Hani m\u00eb pak, ushtroni m\u00eb shum\u00eb
\nGj\u00ebja e mir\u00eb e dietave \u00ebsht\u00eb se ju tregojn\u00eb ku duhet t\u00eb ndaloni s\u00eb marruri numrin ekstra t\u00eb kalorive. Shum\u00eb njer\u00ebz, han\u00eb thjesht nga shprehia, edhe n\u00ebse nuk jan\u00eb t\u00eb uritur. Prandaj, ju duhet t\u00eb filloni dhe nj\u00eb program fitnesi. Shumica prej jush mund t\u00eb thoni \u201cnuk kam koh\u00eb sepse\u2026por, pyeteni veten: \u201cSa energji m\u00eb tep\u00ebr do t\u00eb kisha n\u00ebse nuk do t\u00eb kisha k\u00ebto ekstra kilogram\u00eb? Sa gj\u00ebra do t\u00eb shijoja dhe do t\u00eb ndjehesha mir\u00eb n\u00ebse do kisha nj\u00eb trup t\u00eb sh\u00ebndetsh\u00ebm\u201d.<\/p>\n
\/Portalb<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00ebse jeni lodhur duke humbur pesh\u00eb e duke e fituar at\u00eb p\u00ebrs\u00ebri, provoni k\u00ebshillat e<\/p>\n","protected":false},"author":1,"featured_media":61366,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-95630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kuriozitete"],"_links":{"self":[{"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/posts\/95630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=95630"}],"version-history":[{"count":0,"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/posts\/95630\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/media\/61366"}],"wp:attachment":[{"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=95630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=95630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=95630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}