Amathiphu abalulekile avela kwabesifazane abakwazile ukusetha kabusha cishe ama-50 kg

Abantu abaningi bazama ukusetha kabusha ikhilogremu noma amabili, kepha uhhafu antenna ... kungenzeka ngempela. Eqinisweni, kuyinto yangempela yeqiniso elizobe lingahambi ngenyanga eyodwa yezithukuthuku nezinye izinyembezi. Kulelizeluleko zokubuyekezwa, kanjani ukukwenza. Ngaphezu kwalokho, izeluleko ezivela kwabesifazane abakwazile ukuhlukana namakhilogremu angeziwe.

Ubaba uShanna, iminyaka engu-31 wehla amakhilogremu angama-50

1. Qala isidingo kusuka kokuncane. "Ngiqale ukuhamba noma ngigijimisa ipayipi imizuzu engu-15 ngosuku, bese ngikhuphuka ngalesi sikhathi kuya kwemizuzu engama-30, nangemva kwenyanga yahlukana. Kwakuyinqubo yokuhamba kancane kancane. "

2. Awukwazi ukudela uma ngemuva kokulahlekelwa isisindo esithile, sayeka endaweni. "Ngiyakhumbula, njengoba ngangihlangabezana nokuqala ngalokhu futhi ngazizwa ngiphukile kangangokuba ngangingafuni ukuqhubeka ngokulandelayo. Akunakukwazi ukumiswa. "

3. Yiba namaqiniso maqondana nokudla. "Ngenkathi ngiseTolstoy, ngidlile amazambane ama-froth nsuku zonke kanye nama-carbohydrate cishe ngaso sonke isikhathi - njenge-sandwich yesidlo sasemini noma isinkwa nge-pasta yokudla kwakusihlwa. Ukudla okunjalo, okugcwele ukudla okuthosiwe kanye nama-carbohydrate, akunasigalelo ekunciphiseni isisindo. Ukuze wehlise isisindo, ngishintshe kusuka kokudla okuthe xaxa okuphezulu ngosuku ukuthola ukudla okulula okuyisithupha, okwakukhona ikakhulukazi amasaladi emifino entsha, inyama ephansi namantongomane. Futhi asisekho sinkwa! "

UBriannan Blank, iminyaka engama-22 yehle amakhilogremu angama-68

4. Udinga ukuthola ukudla okunempilo okuthandwa ngempela, futhi kukhona njalo. "Ekolishi, ngahlola ukudla okutholakalayo egumbini lokudlela ukuthola izinketho ezinempilo kakhulu, futhi ngakhetha isangweji ngeTurkey esinkwa esigcwele sokusanhlamvu ngesinaphi. Ngikudle edinina iningi labadlalayo nasekudleni - futhi ngigxile kakhulu ekufezeni izinhloso zami, ezingazizwa ngisho nokuzizwa okuthile okulahliwe. "

UMaria Gordon, iminyaka engu-31 wehla amakhilogremu angama-47

5. Qala Isidingo kusuka kushintsho olulodwa oluncane. "Ngabona ukuthi kusoda omnandi, engihlala ngibona, egcwele ushukela namakhalori, ngakho-ke wenqaba futhi waqala ukuphuza amanzi ezinsukwini ezingama-30. Ngemuva kwesonto elilodwa nje, impumelelo yabonakala, ngakho-ke nganquma ukubeka omunye umsebenzi: ukunciphisa ama-carbohydrate ekudleni. Lapho ngidla isinkwa, ngathenga okusanhlamvu okuphelele kuphela, kwathi lapho ngifuna ilayisi, ngakhetha irayisi elinsundu. "

6. Yenza izitsha ezijwayelekile eziyizintandokazi zinempilo. "Bengihlala ngithanda ama-hamburger kanye nama-french fries, ngakho-ke ngaqala ukulungiselela imikhiqizo ewusizo emikhiqizweni yezempilo, isibonelo, ama-hamburger avela eTurkey esine-batata."

7. Uma kunokudla okuningi, udinga ukulungiselela lokhu kusengaphambili. "Lapho ngiyazi ukuthi kufanele ngidle noma ngifuna ukudla amakhalori angeziwe, sidla izitsha ezincane phakathi nosuku, ngokwesibonelo, i-cocktail yesidlo sasekuseni nesaladi."

I-Alissa Ann Hydemann, amayadi angama-34 aphonswe amakhilogremu angama-60

8. Faka okunye esikhundleni sokudla okulula uma kungenzeki ukubasusa. "Bengijwayele ukweqa ama-chips, amaswidi nokunye ukudla okungenampilo phakathi nosuku, futhi bekungenzeki ukulahla okulula okulula. Omunye uphakamise kimi ukuthi ungazama nje ukudla okunempilo. Manje senginqande izikhathi ezi-6 ngosuku, kepha ngikwenza ngemigoqo yamaprotheni noma ama-cocktaills, ama-pistachios, isilimo esidliwayo esinamagatsha anamanzi nama-celery kanye noshizi onamafutha amancane. "

9. Ilungele ingqondo uku-oda ezindaweni zokudlela. "Manje sengilungiselela ukudla kwami ​​okuningi ekhaya, kodwa lapho ngivakashela izindawo zokudlela, khona-ke ngiya-oda ukudla okunempilo lapho. Isibonelo, ngaphambi kokuba ngileze ama-tacos, ama-hamburger, ama-potatoes fries nama-cocktails, manje lapho engikhethayo yisaladi ngaphandle kwama-croueling kanye namafutha amancane. "

10. Zilungiselele. "Ngibuyisela izinhlanzi ngamafutha omnqumo noma ngenza i-turkey ye-barbecue kusuka enyameni. Ngidla ubhontshisi oluhlaza, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ushizi we-grage onamafutha amancane, ama-pistachios, iminqumo, iyogathi enamafutha aphansi, amagilebhisi nama-tangerise. Futhi ngivame ukuthi ngijabule kimi. "

11. Ukuphindaphinda ukusetshenziswa kwemifino, uma ngemuva kokudla okulula noma ukudla kunomqondo wendlala. "Uma ngilambile, ngikhetha imifino, hhayi ukudla okungenampilo."

12. Thatha umsebenzi nawe ukuze usebenze uma wazi ukuthi uzohlala nini. "Lapho nginesisindo ngamakhilogremu angama-60 ngaphezulu, ngadla ukudla okusheshayo endleleni eya ekhaya, uma kuphuma emsebenzini ngo-21: 30 noma ngo-22: 00. Manje ngiletha ukudla nokudla okulula ukuze ngisebenze ukuze ngibuyele ekhaya, ngingalambile futhi ngizizwe ngingcono. "

13. Ukuthi "cha" ngeziphuzo zamahhala. "Phambilini, ngangiphuza njalo ukukhiqizwa kwegesi, futhi ezindaweni zokudlela imvamisa kwakuyithululela mahhala. Kuyafaneleka ukusho ukuthi i-invoice iyinto elahlekile, futhi ingakanani i-coca-cola ephuzwa ngenyanga. Manje ngicela amanzi esikhundleni se-soda, esanqaba ngokuphelele. "

USarah Lugger, oneminyaka engama-39 waphonsa amakhilogremu angama-67.5 amakhilogremu

14. Hambisa ngesikhathi sekhefu lasemini. "Ngesikhathi sokudla kwakusihlwa, ngaqala ukutadisha nge-treadmill emsebenzini noma ngihamba nje emgwaqweni imizuzu engama-30 ukuya kwengama-40."

15. gcina ukudla okulula yonke indawo lapho ususondele. "Ngigqoka imigoqo yamaprotheni esikhwameni sakho nemoto. Ngakho-ke ngilwa nendlala, khona-ke ukungadli ngokweqile. "

16. Ukudla kaningi. "Ngishintshile ekudleni okunempilo kwemithathu ukudla okuyisithupha okuncane ngosuku."

17. Iya endaweni yokudlela nomuntu kuphela. "Lapho ngidla, ekugcineni ngadla izingxenye ezincane, ngaphandle kokushiya isilingo sokuthola konke okuvela emapuleti. Uma ngingenamuntu ongaya endaweni yokudlela futhi, ngokufanele, wabelane naye ngokudla, ngivele ngihlehlise uhhafu wengxenye, engikhonze ebhokisini lenhlawulo bese ngizinika isithembiso sokuthi ngeke ngiyithinte okungenani izinsuku ezimbili. "

UStephanie Aromando, oneminyaka engama-31 waphonsa amakhilogremu angama-45

18. Phakamisa amandla adonsela phansi ukuze wehlise isisindo. "Ngaphandle kokuthi izivivinyo zokuthi kwangisiza ukuba ngishise amanoni, ama-powerlift esephenduke ingxenye enkulu yempumelelo yami. Ukuphakamisa izinsimbi ngosizo lwe-simulator ngempela kungisizile ngempela ukuthi "Dala" umzimba wakho omusha. Ngemuva kwezinyanga ezine zokuqeqeshwa, ngangingakwazi ukushelela ngesisindo samakhilogremu ayi-160 - cishe amakhilogremu ayi-12 ngaphezulu kwalokho engakusindayo lapho ngiqala indlela yami yokunciphisa isisindo. "

19. Hambisa njalo, ngisho nangezimpelasonto. "Ngiqeqesha izinsuku eziyisithupha ngesonto futhi kanye ngesonto ngithatha usuku lokuphumula, lapho ngiye kulo mkhankaso noma ngazibandakanya ku-yoga."

20. Ungasebenzisi ukuzivocavoca njengezaba zokudla okunempilo. "Lapho ngiqala indlela ende yokushaya kancane, nganquma ukuthi angifuni 'ukwenze kube lula' kimi 'impilo enempilo.' Ngokushesha ngakhipha konke ukudla okungenampilo, engangikudla, ngangingabheki izaba njengokuthi "ukuqeqeshwa kwakunzima kangangokuba le hamburger ayilimazi."

21. Lula konke ngangokunokwenzeka. "Nginamathela esondweni elincane ekudleni: Ukudla kwami ​​kuqukethe iprotheni ethambile (isifuba senkukhu, abamhlophe beqanda, ama-hammer turkey), amafutha awusizo (uwoyela kakhukhunathi) kanye neqabunga imifino eluhlaza. Ngidla ukudla okuhlanzekile kakhulu - imifino etshalwe endaweni, imikhiqizo ye-organic, lapho kungenzeka, futhi konke lokhu kusetshenzwe kancane. "

22. I-squint esitolo sokudla esitolo kuphela emnyangweni ofanele. "Konke engikudingayo kutholakala esigabeni somkhiqizo, esitolo senyama noma esigabeni sobisi. Ngigwema izindima eziphakathi esitolo sezitolo, uma zingafuni imikhiqizo ethile, njenge-swan noma i-oatmeal. "

23. Lungiselela ukudla kusengaphambili. "Ngidla amahlandla amahlandla ayisihlanu ngosuku kancane, kepha ngipheka ukudla kabili ngesonto ngezingxenye ezinkulu ukuze yonke into isilungele ukudla lapho ngilukhuni."

24. Phuza amanzi kuphela. "Mina nami amalitha ama-4 amanzi wosuku lonke futhi aphuze yena kuphela. Kuyiqiniso, lapho ugcina nami ngebhangeki elinjalo, ubukeka uhlekisayo, kepha anginendaba. "

UTanisha Shei Williams, iminyaka engama-33 ubudala waphonsa amakhilogremu angama-63.5 amakhilogremu

25. Faka phakathi umculo lapho ungafuni ukuya ejimini. "Ukuba nokusebenza ngokomzimba - akuhlangene nalutho nomkhankaso ejimini, ukunyakaza komzimba kanye namakhalori avuthayo kubalulekile. Uma ngingafuni ukuya ejimini, vele umane uvule umculo futhi ngidansa, noma i-wagge nomshana wami. "

UJade Sokobe, oneminyaka engama-28 waphonsa amakhilogremu angama-63.5 amakhilogremu

26. Thola umsebenzi womzimba othanda ngempela. "Ukuzivocavoca kwe-Aerobic ngemuva kwesikhathi esithile kukhathele kabi ngami. I-Powerliting yikho okushintshe impilo yami futhi yangisindisa. "

27. Sebenzisa amathuluzi wezobuchwepheshe namanye amathuluzi ezintshisakalweni zabo. "Ngiqale ngeqiniso lokuthi senqabile izinto ezincane njenge-soda, futhi kwenze kancane kancane, ngamunye ngamunye, ukuze unganqobi ngemuva kwezinguquko ezibukhali. Ngemuva kwalokho ngathola ukuthi ngibheka amakhalori ohlelweni lwe-myFitnessPal, oye waba usizo olukhulu kimi lapho ubuthakathaka. Yize ngemuva kweminyaka embalwa, ngithole okuncane kusuka kuthrekhi efanele, "Ngikwazile ukuthola ukudla okuthokozisayo okusiza ekubuyiseni umsoco onempilo."

28. Sebenzisa ingxube yama-carbohydrate kanye namaprotheni ngokudla ngakunye. "Ngemuva kokuthi ngiqale ukubheka amakhalori, ngaqala nokulandela ukuhlanganiswa kwamafutha, amaprotheni nama-carbohydrate, futhi umzimba wami waqala ukuguquka kube ngcono ngokushesha okukhulu."