Abantu abaninzi bazama ukuseta kwakhona ikhilogramu okanye ezimbini, kodwa i-antenna ... yiyo inokwenzeka. Ngapha koko, kuyinto yokwenyani eya kuthi iphume kwinyanga enye yokubila kunye neenyembezi. Kwezi ngcebiso zokujonga, indlela yokwenza. Ngaphezu koko, ingcebiso evela kwabasetyhini abakwazi ukujongana neekhilogramu ezongezelelweyo.
UBawo kaThanna, iminyaka engama-31 waphosa iikhilogramu ezingama-50
1. Qala imfuno encinci. "Ndiqale ukuhamba okanye ndiqhuba umbhobho kangangemizuzu eli-15 ngosuku, emva koko kwandise ngeli xesha ukuya kwimizuzu engama-30, kwaye emva kwenyanga kwakubaleka. Yayiyinkqubo eqhubekayo. "2. Awunako ukuyeka ukuba emva kokuphulukana nobunzima obuthile, wamisa endaweni. "Ndikhumbula, njengoko ndadibana nexesha lokuqala ngale nto ndaziva ndiphukile kangangokuba andifuni kuqhubeka ngokulandelayo. Akukho kwimeko ayinakumiswa. "
3. Yiba yinyani ngokubhekisele ekutyeni. "Xa ndandinguTolstoy, ndityile iitapile iitapile yonke imihla kunye ne-carbohydrate phantse ngalo lonke ixesha-njengesandwich yesidlo sasemini okanye isonka ngepasta kwisidlo sangokuhlwa. Ukutya okunjalo, ngokupheleleyo kukutya okuthosiweyo kunye nee-carbohydrate, akunagalelo ekulahlekisweni kwesisindo. Ukunciphisa umzimba, nditshintshele kwizidlo ezithathu ezinkulu ngosuku malunga nezidlo zantandathu ezincinci, ezibandakanya isalare esitsha semifuno, inyama enqile kunye namantongomane. Kwaye akusekho sonka!
I-Brianna ayinanto, iminyaka engama-22 ilahle iikhilogram ezingama-68
4. Kuya kufuneka ufumane ukutya okusempilweni okuthandayo, kwaye kukho rhoqo. "EKholeji, ndakhangela ukutya okufumaneka kwigumbi lokutyela ukuze ndifumane iindlela zokhetho ezisempilweni, kwaye ndinyule isandwich nge-turwich nge-turwich nge-turkey ngezonka nge-turch ngezonka nge-turn. Ndiyitya kwizidlo ezininzi kunye nezidlo zazimbadakazi- kwaye ndigxile ekufezekiseni iinjongo zam, ezingazange zivakalelwe nokuhluthwa ngento ehluthwe. "
UMaria Gordon, kwiminyaka engama-31 waphosa iikhilogram ezingama-47
5. Qala imfuno yotshintsho olunye. "Ndiye ndabona ukuba kwisoda emnandi, eyayisoloko ndibona, igcwele iswekile kunye neekhalori, ndatsho njalo ndaza ndaqalisa ukusela amanzi kangangeentsuku ezingama-30. Emva kweveki nje enye, impumelelo yabonakala, ke ndaye ndagqiba kwelokuba ndibeka omnye umsebenzi: ukunciphisa i-carbohydrate ekutyeni. Ndithe xa ndidla isonka, ndathenga kuphela ukutya okuziinkozo, kwaye xa ndifuna irayisi, ndaye ndazikhethela irayisi emdaka. "
6. Yenza izitya eziqhelekileyo ezithandwayo zisempilweni. "Ndandihlala ndiwathanda i-hamburger kunye neefriji zeFrench, ngoko ndaqala ukulungiselela iimveliso eziluncedo kwiimveliso zempilo, umzekelo, i-hamburger e-Turkey isonka kunye ne-fries kwi-Batata."
7. Ukuba kukho ukutya okuninzi, kuya kufuneka ulungiselele oku kwangaphambili. "Xa ndiyazi ukuba kufuneka nditye okanye ndifune ukutya iikhalori ezongeziweyo, sitya izitya ezincinci phakathi kwemini, umzekelo, i-cocktail yesidlo sakusasa kunye nesaladi yesidlo sasemini."
UAlissa Ann Hydemann, iiyadi ezingama-34 zehlise iikhilogramu ezingama-60
8. Faka ukutya ukutya okutyayo ukuba akunakwenzeka ukuba uzikhuphe. "Bendihlala ndikhulula iitshipsi, iilekese kunye nezinye ukutya okungenampilo emini, kwaye bekungakwazi ukushiya ukutya okulula. Umntu othile undicebisile ukuba unokuzama nje ukutya okunempilo. Ngoku ndiyaphambana ngokulinganayo amaxesha ama-6 ngemini, kodwa ndiyayenza ngemivalo yeproteyini okanye i-pistachions, i-pistachios, i-celery kunye netshizi ephantsi. "
9. Ifanelekile nengqondo uku-odola kwiindawo zokutyela. "Ngoku ndilungiselela ukutya kwam ekhaya, kodwa xa ndityelela iivenkile zokutyela, ke ndi-odola ukutya okusempilweni apho. Umzekelo, ngaphambi kokuba ndi-odola i-TACOS, iHamburger, i-fritatoes, iitapile, kwaye ngoku ukhetho endinalo yintsomi ngaphandle kwe-croutens kunye ne-subling ephantsi. "
10. Zilungiselele. "Ndibuyile intlanzi ngeoyile yomnquma okanye ndenze i-turbecue turkey kwinyama. Nditya iimbotyi eziluhlaza, iikherothi, i-celery, i-fistral ye-fistral ye-pistatare, i-pistachios, ioyile, enamafutha asezantsi, iidiliya kunye ne-taline. Kwaye ndihlala ndimangalisa. "
11. Ukuphinda uthandabuze ukusetyenziswa kwemifuno, ukuba emva kokutya okutyayo okanye ukutya kukho indlala yendlala. "Ukuba ndisalambile, ndikhetha imifuno, ndingabi nakuphi ukutya."
12. Thatha umsebenzi kunye nawe ukuba usebenze ukuba uyayazi into onokuhlala kuyo. "Xa ndandinesigulo ngeekhilogram ezingama-60, ndatya ukutya okukhawulezayo, ukuba iphuma emsebenzini nge-21: 30 okanye ngo-22: 00. Ngoku ndizisa ukutya kunye nokutyisa ukutya ukuze ndisebenze ukuze, ndibuyele ekhaya, ndingalawulwa kwaye ndiziva ngcono. "
13. Ukuthi "hayi" ngeziselo zasimahla. "Ngaphambili, bendihlala ndisela igesi, kwaye kwiindawo zokutyela zihlala zithululela mahala. Ngaba kufanelekile ukuthi i-invoice ilahlekile, kwaye ingakanani i-coca efanayo inxilile ngenyanga. Ngoku ndicela amanzi endaweni yesoda, eyala ngokupheleleyo. "
I-Sarah Lugger, iminyaka engama-39 ubudala yehla i-67.5 yeekhilogram
14. Hambisa ngexesha lekhefu lesidlo sasemini. "Ngexesha lesidlo sangokuhlwa, ndaqala ukufunda kwi-treadmill emsebenzini okanye ndihamba nje esitratweni kangangemizuzu engama-30 ukuya kwengama-40."
15. Gqaba i-snacks kuyo yonke indawo eseleyo. "Ndinxiba imivalo yeprotheni kwibhegi yakho yesandla kunye nemoto. Ke ndisokola ngendlala, ke ndingabizi. "
16. ukutya rhoqo. "Nditshintshele kwisondlo sexesha elisithathu sezilwanyana ezintandathu ezincinci ngosuku."
17. Yiya kwindawo yokutyela ngomntu. "Xa ndandisabelana ngesidlo, ekugqibeleni nditya izahlulo ezincinci, ngaphandle kokushiya isilingo sokuphumeza yonke into kwiipleyiti. Ukuba andinamntu wokuya kwindawo yokutyela kwaye, ngayo, ndisabelana naye ngokutya, ndenze nje isiqingatha sesahlulo, endisikhonzayo kwibhokisi yesohlwayo kwaye ndizinike isithembiso sokungamchukumisi okungenani iintsuku ezimbini. "
UStephanie Aromando, kwiminyaka engama-31 ubudala yehla iikhilogram ezingama-45
18 Sukhulisa ubuchule bokunciphisa umzimba. Ngaphandle kwento yokuba imithambo yandinceda nditshise amanqatha, ukungamandla kuye kwaba yinxalenye enkulu yempumelelo yam. Ukuphakamisa iintsimbi ngoncedo lommeli wandinceda kakhulu "Yenza" umzimba wakho omtsha. Emva kweenyanga ezine zoqeqesho, ndingathanda ubunzima beekhilogramu ezili-160 - malunga neekhilogramu ezili-12 ngaphezulu kwexesha endilithandayo xa ndiqala ukunciphisa umzimba. "
19. Ukuhlala hamba, nokuba ngeempelaveki. "Ndiqeqesha iintsuku ezintandathu ngeveki kwaye kanye ngeveki ndithatha usuku lokuphumla, endiya kwiphulo okanye ndibandakanyeke kwi-yoga."
20. Musa ukusebenzisa umthambo njengesizathu sesondlo esibi. "Xa ndandiqala indlela ende yokutyibilika, ndagqiba kwelokuba andifuni" kwenza kube lula "ebomini bam". Ndikhe ndangenisa zonke ukutya okungenampilo, ebendiyitya ngaphambili, ukuze ndingakhangeli izizathu ezinje "kuqeqesho bekunzima kangangokuba le hamburger ayinzakalisi."
21. Yenza lula konke okusemandleni. "Ndilandela indlela encinci yokutya: Indlela endidla ngayo iquka iproteyini ye-on (i-chibble yenkukhu, i-furbohydrate), ioyile enobunzima, i-aatmel), i-avmonds, iavokhado) kunye negqabi imifuno eluhlaza. Nditya ukutya okucocekileyo - imifuno ekhulelweyo, iimveliso zezinto eziphilayo, xa kunokwenzeka, kwaye yonke le nto iqhubekile. "
22. I-squint kwivenkile yevenkile kuphela kwisebe elifanelekileyo. "Yonke into endiyifunayo ikwicandelo lemveliso, kwivenkile yenyama okanye kwicandelo lobisi. Ndiyaziphepha iindinyana eziphambili zevenkile ethengisa ukutya, ukuba azikhange zijonge iimveliso ezithile, ezinjengeSwan okanye i-oatmeal. "
23 Lungisa ukutya kwangaphambili. "Nditya amaxesha amahlanu ngemini kancinane, kodwa ndipheka ukutya kabini ngeveki kunye nezahlulo ezinkulu ukuze yonke into ilungele ukutya xa ndikhusela."
24. Sela amanzi kuphela. "Ndithathana nam iilitha zamanzi ngeemini yonke kwaye ndisela kuphela. Ewe, xa ugcina nam buckak, ujongeka uhlekisa, kodwa andikhathali. "
Taisha Williams, iminyaka engama-33 ubudala yehla i-63.5 yeekhilogram
25. Faka umculo xa ungafuni ukuya ejimini. "Ukusebenza ngokwasemzimbeni-akunanto yakwenza nephulo lokuzivocavoca, ukuhamba komzimba kunye neekhalori ezivuthayo kubalulekile. Xa ndingafuni ukuya kwindawo yokuzivocavoca, emva koko vula umculo kwaye ube mdaniso, okanye i-wampge kunye nomtshana wam. "
I-Jade Sokobe, iminyaka engama-28 ubudala yehla i-63.5 yeekhilogram
26. Fumana umsebenzi omzimba owuthandayo. "Imithambo ye-aerobic emva kokuba ixesha elithile zidiniwe kakhulu ngam. Ukulungiswa kwamandla yinto etshintshe ubomi bam kwaye wandisindisa. "
27. Sebenzisa ubugcisa kunye nezinye izixhobo kwizilangazelelo zabo. "Ndiqale ngento yokuba ndala izinto ezincinci ezinjengesoda, kwaye yenziwa ngokuthe ngcembe, enye nganye, ukuze ingabi kolo utshintsho olubukhali. Emva koko ndafumanisa ukuba ndijonga iikhalori kwisicelo se-MyFitlePal, esiluncedo kakhulu kum xa kubuthathaka. Nangona kwiminyaka embalwa kamva, ndinayo kancinci ukusuka kumkhondo ofanelekileyo, "ndakwazi ukufumana ukutya okunomdla okunceda ukubuyisela isondlo esinempilo."
28 Sebenzisa umxube we-carbohydrate kunye neprotein ngesidlo ngasinye. "Emva kokuba ndiqalise ukuqwalasela iikhalori, ndaqala ukulandela indibaniselwano yamafutha, iproteyini kunye necarbohydrate, kwaye umzimba wam waqala ukutshintsha ngokukhawuleza."