Vanhu vazhinji vari kuyedza kugadzirisa kilogiramu kana maviri, asi hafu antenna ... zvinoita here. Muchokwadi, icho chaicho chaicho chinotsauka kunze kwemwedzi mumwe wekutsvaira nemisodzi. Mumazwi ekuongorora aya, maitiro ekuzviita. Uyezve, zano kubva kuvakadzi vaironga kuti vaparadzane nemakirogiramu emamwe.
Shanna Baba, makore 31 akadonha makumi mashanu emakirogiramu
1. Kutanga kuda kubva kudiki. "Ndakatanga kufamba kana kumhanyisa pombi kwemaminitsi gumi nemashanu pazuva, ndobva ndawedzera panguva ino kusvika pamaminitsi makumi matatu, uye mushure memwedzi yakaparadzanisa. Chaive chiitiko chidiki chidiki. "2. Iwe haugone kukanda mapfumo pasi kana mushure mekurasikirwa nehuremu, yakamira munzvimbo. "Ini ndinorangarira, sezvandakasangana nenguva yokutanga neichi uye ndakanzwa kutyoka izvo zvandisina kuda kuenderera mberi. "Hapana mhosva haigoni kumiswa."
3. Iva nechokwadi chekuremekedza kudya. "Pandakanga ndadya mbatatisi zuva rega rega ndichiwedzera kares nguva dzese - kunge sangweji yekudya kwemasikati kana chingwa ne pasta yekudya kwemanheru. Kudya kwakadaro, uzere nezvikafu zvakakangwa uye zvakarongeka, zvinongoita kuti ubatsire kurema uremu. Kuderedza uremu, ndakachinja kubva kune matatu makuru ekudya pazuva kwemasekiniki madiki matanhatu, izvo zvaive zvishoma zvezvinyorwa zvitsva zvechirume, nyama ine tsvina uye nzungu. Uye hapachina chingwa! "
Brianna Blank, makore 22 akadonha 68 kilogiramu
4. Iwe unofanirwa kuwana chikafu chine hutano chinonyatsoda, uye pane nguva yake nguva dzose. "MuCollege, ndakaburitsa chikafu chinowanikwa muimba yekudyira kuti ndiwane nyanzvi dzakanaka, ndikasarudza sangweji ne turkey pane chingwa chezviyo yakazara Ndakazvidya pane vazhinji vadyadhi uye madhiri - uye ndakatarisa pane kuzadzisa zvinangwa zvangu, izvo zvisina kana kunzwa nezve chimwe chinhu chakanyimwa. "
Maria Gordon, makore makumi matatu nematatu akadonha 47 makiromita
5. Kutanga kuda kubva kune imwe diki shanduko. "Ndakaona kuti mune inotapira svutugadzike, yandaigara ndichiona, izere neshuga nemakoriori, ndakatanga kumwa mvura yemazuva makumi matatu. Mushure mevhiki imwe chete, kubudirira kwaive pachena, saka ndakafunga kuisa rimwe basa: kuderedza makabhohrate mukudya. Pandakadya chingwa, ndakatenga zviyo zvese, uye pandaida mupunga, ndakasarudza mupunga webrown. "
6. Ita kuti nguva yakajairwa inofarira ine hutano. "Ini ndaigara ndichida hamburger uye frie french, saka ndakatanga kugadzirira zvigadzirwa zvinobatsira kuti zvigadzirwa zvehutano, semuenzaniso, hamburger kubva kuTurkey chingwa neyezviyo zvakazara zviyo uye fries kubva kuBatata."
7. Kana paine zvakawanda zvekudya, iwe unofanirwa kugadzirira izvi pachine nguva. "Pandinoziva kuti ndinofanira kudya kana kuda kudya mamwe macalories, tinodya ndiro diki masikati, semuenzaniso, jongwe rekudya kwemangwanani uye saladhi yekudya kwemasikati."
Alissa Ann Hydemann, 34 yards akadonha makumi matanhatu emakirogiramu
8. Tsiva chikafu chekudya kana zvisingaite kuti ubvise. "Ini ndaimboita kupfuudza machipisi, maswiti uye zvimwe zvekudya zvisina hutano masikati, uye zvaisaita kusiya svutugadzike zvakadaro. Mumwe munhu akandiudza kuti iwe unogona kungoedza zvinhu zvine hutano. Iye zvino ndiri kudhirowa zvakafanana kax pazuva, asi ndinozviita nemabhawa emapuroteni kana mapurisa, pistachios, celery uye yakaderera-mafuta cheki. "
9. Inokodzera nepfungwa kuraira mumaresitorendi. "Zvino ini ndiri kugadzirira chikafu changu chakawanda kumba, asi pandinoshanyira maresitorendi, ndipo pandinokuraira chikafu chine hutano ipapo. Semuenzaniso, ndisati ndaraira maTacos, hamburger, mbatatisi fries uye cocktails, uye ikozvino sarudzo yangu ndeye saladhi isina crouton uye ane mafuta anonunura. "
10. gadzirira iwe. "Ini ndinodzokera hove nemafuta omuorivhi kana kugadzira barbecue turkey kubva kune nyama. Ini ndinodya bhinzi yakasvibira, carrots, celery, yakaderera-mafuta granular cottage chizi, pistachios, maorivhi, maorivhi, exugurt, mazambiringa uye tangerines. Uye kazhinji ndinondifadza. "
11. Kuzeza kupindira kwemiriwo, kana mushure mekudya kana chikafu pane pfungwa yenzara. "Kana ndichine nzara, ndinosarudza miriwo, uye kwete chikafu chisina hutano."
12. Tora basa newe kuti ushande kana iwe uchiziva zvekugara kuti ugare. "Pandaiyeuka nemakirogiramu makumi matanhatu, ndakadya chikafu chinomhanya munzira yekuenda kumba, kana yakabuda kubasa na 21:30 kana 22:00. Zvino ini ndinouya nezvokudya uye zvekudya kuti ndishande kuitira kuti, kudzoka kumba, kusava nenzara uye kunzwa zviri nani. "
13. Kuti uti "Kwete" nezvinwiwa zvemahara. "Pakutanga, ini ndaigara ndichinwa gasi kugadzirwa, uye mumaresitorendi vaiwanzodururira mahara. Zvakakodzera here kutaura kuti invoice inonaka yakarasika, uye yakawanda sei coca-cola yakadhakwa mumwedzi. Zvino ini ndinobvunza mvura panzvimbo yeiyo svutugadzike, yakaramba chose. "
Sarah Lugger, ane makore 39 akadonhedzwa 67.5 kilogiramu
14. Fambisa panguva yekuzorora kwemasikati. "Munguva yekudya kwemanheru, ndakatanga kudzidza pane treadmill kubasa kana kungofamba mumugwagwa kwemaminitsi makumi matatu kusvika makumi mana."
15. Chengetedza zvidya kwese kupi kune ruoko. "Ini ndinopfeka mapuroteni emabhagi emakoko nemota. Saka ndinorwadza nenzara, uye kuti ndisanyanya kudya. "
16. kudya kazhinji kazhinji. "Ndakachinja kubva kune imwe nguva-nguva yekudya kadiki kadiki katatu pazuva."
17. Enda kuresitorendi chete nemunhu. "Kana ini ndichigovana chikafu, ini pakupedzisira tinodya zvidiki zvikamu, pasina kusiya muedzo wekuzadzisa zvese kubva pamaplate. Kana ndisina munhu wekuenda kuresitorendi uye, ndinogovana naye chikafu, chandinoshumirwa mubhokisi renzvimbo uye ndipe chipikirwa chekusamubata mazuva maviri. "
Stephanie Aroromando, ane makore 31 akadonhedza 45 makirogiramu
18. Simudza simba rekukuvadza kuremerwa. "Pasinei nenyaya yekuti maekisesaizi akandibatsira kupisa mafuta, simba rave chikamu chikuru chekubudirira kwangu. Kusimudza zviyero nerubatsiro rwe simulator zvakanyatso kundibatsira "kugadzira" muviri wako mutsva. Mushure memwedzi mina yekudzidziswa, ini ndaigona kuremerwa nehuremu hwemakirogiramu gumi nematanhatu - anenge gumi nemaviri kily kupfuura zvandanga ndatanga kuderedza huremu. "
19. Gara uchifamba, kunyangwe pakupera kwevhiki. "Ini ndinodzidzisa mazuva matanhatu pavhiki uye kamwe chete pasvondo ndinotora zuva rekuzorora, panguva yandinoenda kumisasa kana kuita yoga."
20. Usashandise kurovedza muviri sechikonzero chehutano hwakaipa. "Pandakatanga nzira refu yekutsvedza, ndakasarudza kuti ini handina kuda ku" ita kuti zvive nyore "kwandiri" hupenyu hune hutano. " Ini ndakabva ndasiya zvese zvisina hutano chikafu, chandaive ndichidya zvisati zvaitika, kuti ndisatarise chikonzero chekuti "rovedzo yakanga yakaoma kuti iyi hamburger haina kukuvadza."
21. Ruramisa zvese sezvinobvira. "Ini ndinotevedzera nzira diki yekudya: Kudya kwangu kunoenderana neyeprotein (machena mazamu, mafuta, oattmeal), mafuta anobatsira (maoiri, maalmond, avocado) uye mashizha miriwo yakasvibira. Ini ndinodya zvakanyanya kuchenesa chikafu - miriwo yakakura munzvimbo, zvigadzirwa zveganda, pazvinogoneka, uye izvi zvese zvakagadziriswa. "
22. Squint paGrocery chitoro chete mudhipatimendi rekurudyi. "Zvese zvandinoda zvirimo muchikamu chechigadzirwa, muchitoro chenyama kana muchikamu cheDairy. Ini ndinodzivisa ndima dzepakati dzechitoro chitoro, kana zvisiri kutsvaga zvakananga zvigadzirwa, senge swan kana oatmeal. "
23. Gadzirira chikafu zvisati zvaitika. "Ini ndinodya kashanu pazuva zvishoma, asi ini ndinobika chikafu chete kaviri pasvondo nenhamba huru kuitira kuti zvese zviome kudya kana ini ndakaomeswa."
24. Inwa chete mvura. "Ini ndinotora neni marara emvura yezuva rose uye ndinomwa chete iye. Ehe, kana iwe uchiramba neni yakadaro buckak, unotaridzika kusekwa, asi ini handina basa. "
TANISSA Shei Williams, makore makumi matatu nematatu akadonhedzwa 63.5 kilogiramu
25. Sanganisira mimhanzi kana iwe usingade kuenda kumitambo. "Kuve mumuviri unoshanda - hakuna chekuita nemushandirapamwe mumitambo yekurovedza muviri, kufamba kwemuviri uye macalorie anopisa ndizvo zvakakosha. Kana ndisingade kuenda kumitambo yekurovedza, tobva tasvina mimhanzi uye nekutamba, kana kurwarira nomunun'una wangu. "
Jade Sokobe, makore 28 akadonha 63.5 kilogiramu
26. Tsvaga chiitiko chemuviri chinonyatsoda. "Aerobic Exercises mushure menguva yakati wandei ndaneta neni. Powerlifting ndiyo yakachinja hupenyu hwangu uye yakandiponesa. "
27. Shandisa technical uye zvimwe zvishandiso muzvavanofarira. "Ndakatanga nechokwadi chekuti ndakaramba zvinhu zvidiki senge svutugadzike, uye zvakaita kuti zvishoma nezvishoma, mumwe nemumwe, kuti arege kukunda shanduko dzinopinza. Ipapo ndakaona kuti ndinofunga nezvemakarori pane yangu application, iyo yave mubatsiri mikuru kwandiri kana kushaya simba. Kunyangwe makore mashoma gare gare, ndine zvishoma kubva pakurudyi track, "ndakakwanisa kuwana chikafu chinonakidza chakabetsera kudzoreredza hutano."
28. Shandisa musanganiswa weCarbohydrate uye protein neega kwega. "Pashure pokunge ndatanga kufunga nezveCalori, ndakatanga kutevera kusanganiswa kwemafuta, mapuroteni uye makabhodhironi, uye muviri wangu wakatanga kuchinja kuti zvive nani."