Donhedza Kusvikira ku30 Pounds

Zvemukati

• Ongororo ye

Mwaka wegungwa uchiri nemwedzi kure, izvo zvinoreva kuti inguva yakanakisa yekutanga-kugadzirisa kudya kwako. Asi sechiitiko chinokuudza, uremu-kurasikirwa kubudirira kunoenderana nekutsvaga chirongwa chaunogona kurarama nacho-chinoenderana nehunhu hwako uye mararamiro. Semuenzaniso, kana basa rako richisanganisira kukwidza makiromita akawanda, zvino kukukumbira kuti urove kudya kwega kwega kubva pakutanga kunogona kuva nzira yenjodzi.

Saka, pachinzvimbo chekuuya nehurongwa hwesaizi imwe chete, isu takagadzira chikafu chinosanganisa-uye-match chinotora zvaunofarira kufunga uye kugadzirisa zvipingamupinyi zvako zvikuru, kubva pakudzora zvikamu kusvika pakudzora zvishuwo. Iwe unogona zvakare kusarudza imwe kana yakawanda zvekudya zvekudya zvinosvika mazana maviri nemakumi matanhatu emakori.Pamazuva aunenge uchinyatso kutsva nekupisa (taura, nekubatanidza simba uye zvirongwa zvecardio) uye unonzwa kuti unoda imwe mafuta, unogona kutora imwe snack ye100- kusvika 200-calorie.

Iwo wega mutemo ndewokuti iwe unofanirwa kugara mukati me 1,600 macalorie, ayo anofanirwa kukubvumidza iwe kudurura inenge 1 pondo mazuva mashanu ese. Kutanga kudya izvo zvaunofarira nhasi uye unenge uchitenderera senge swimsuit modhi usati watora yako yekutanga kunyura mugungwa.

Chii chako chekudya hunhu?

PURIST

Kudya kugadzirira kwako kuri kutandara pane kuita basa. Une bhuku rekubika rinonakidza rekuunganidza uye kurota nzira dzekubatanidza zvinonaka. Fast food is a no-no; yako aunofarira kuenda-kumaresitorendi anowanzo kuve nema organic kana emuno akakura zvigadzirwa. Asi nepo iwe usingawanzo kudya izvo zvisiri izvo, iwe kazhinji unodya zvakanyanya uye kazhinji. Matambudziko ako makuru arikuzvidzivirira kubva pakudya nzungu zuva rese uye kumira pane imwe sevhisi yezviyo-pasta pakudya kwemanheru. Kuti hurongwa hwako hwekuderedza uremu hurambe huripo, unoda chikafu chinodzorwa nechikamu chinosimbisa chikafu chitsva, chakazara.

Tsvaga kudya kwemangwanani, kwemasikati, uye kwemanheru mazano anokuchengetedza uine hutano uye kufara!

MAMBOKADZI WOKUTORA

Kugutsikana nekukasira ndiko MO yako: Wakave uchizivikanwa kudaidza kapu yekofi yekudya kwemangwanani uye granola bar masikati, uye nzvimbo dzaunofarira dzekutora dzakarongedzwa mufoni yako. chikafu, semichero, miriwo, uye tsanga dzese, asi iwe unonzwa usina simba rekuita chero chinhu nezvazvo-zvirinani kudzamara purogiramu yako yajeka. Kuti udye zvakanaka uye uteme pasi, iwe unoda sarudzo dzinochinja-chinja mumamenyu ako ezuva nezuva, sekukurumidza, "musangano mutsara" chikafu chinoda zvigadzirwa zvitanhatu kana zvishoma, pamwe nesupamaketi ine hutano uye zvekudya zvekudyira.

Wana mazano emangwanani, emasikati, uye echisvusvuro anozokuchengetedza hutano uye kufara!

MUDZIDZISI WEDYI

Nepo iwe uchinakidzwa nekudya zvakakunakira iwe, ivo vanofanirwawo kuravira zvakanaka. Sangweji kana omelet isina chizi haigamuchirwe, uye unofanirwa kugutsa zino rako rinotapira zuva nezuva (kana zvisiri paawa!) Hwaro. Nehurombo, hunhu hwako hwekuzvidza hunoreva kuti iwe dzimwe nguva unozadza yakakwira-koriori chikafu chinokurumidza uye zvinwiwa, izvo zvinogona kumomesa kunze zvakakosha mavitamini nemaminerari uye kurongedza pamapondo. Yako inonyanya kushanda slim-pasi zano: kutarisa kune zvinonaka, chikamu chinodzorwa chikafu chinokutendera iwe kuti unzwe sekunge uri kunakidzwa. Musanganiswa wezvikafu zvinyoro uye zvine hutano zvinokuitira zvakakunakira, chero chikafu chega chega kana chikafu chiine chimwe chinhu chidiki chakakosha kuyedza kuravira kwako.

Tsvaga kudya kwemangwanani, kwemasikati, uye kwemanheru mazano anokuchengetedza uine hutano uye kufara!

Dzokera ku Mwedzi 1: Tanga kunyangwe iwe wanga uri pasofa nguva yese yechando.

Dzokera kune yese Bikini Body Plan

PURIST

Kudya kwemangwanani

1/2 KAPU YAKABEKA SIMBA-CHEMA OATS yakasaswa nesinamoni, nutmeg, uye clove uye kumusoro neapuro 1 duku rakachekwa, 1/4 kapu yakachekwa walnuts, uye 4 ounces organic skim mukaka.

448 MAKORARI

2 MISORO YAKASHANDIDZWA CHingwa CHEMAZUVA CHESE topped ne 1/4 mukombe nonfat ricotta, 1 hombe yakakanyiwa peya, uye 1 kikapu uchi

437 KORARI

Snacks (100 kusvika ku200 macalorie)

1 bhanana diki rakachekwa rakadiridzwa nehuchi hwechipunu

136 MAZANO

4 ounces mukaka usina mafuta wakasanganiswa ne 1/2 kapu yeapurosauce isina kunyorova, dash yeapuro pie spice, 1 tablespoon meple syrup, uye chitsama chechando.

Makorori 140

Kwekudya kwemasikati

3 OUNCES YAKABVIDZWA YAKASHINGA MUMHURI SALMONI; 1/2 mukombe wemupunga wemusango; tomato uye mozzarella saladhi (2 akachekwa plum madomasi, 5 fresh basil mashizha, 1 ounce fresh mozzarella, 2 tablespoons ane makore balsamic vhiniga, uye 1 kipunu garlic-yakaiswa extra-virgin mafuta omuorivhi)

469 MAZUVA

1 YEMAHARA-GURE PITA yakapararira ne 1 punipuni inonhuwira yemasitadhi uye yakazadzwa ne3 ounces organic yakasvuta turkey, 1 chidimbu cheSwitzerland chizi, 2 mahombe makuru akabvarura romaine, uye 1 yakatemwa plum tomato; 10 vacheche karoti uye 2 mashupuni hummus

441 MAKORARI

Snacks (220 kusvika 260 macalorie)

1/2 mukombe guacamole; 1 mukombe tsvuku bhero pepper zvimedu zvekunyudza

220 MAKORARI

2 tablespoons chaiwo nzungu ruomba; 2 maonde eCalimyrna akaomeswa ekunyudza

242 MAKORARI

Kudya kwemanheru

1 ZVINOKOSHA TUNA ROLL (Zvidimbu zvisere) ne 1 punipuni yakaderera-sodium soy muto; 1/2 mukombe steamed edamame; 1/2 mukombe miso soup

442 MAKORARI

1/2 KOMPU YAKADZIDZWA YOSE-Gorosi SPAGHETTI yakakandwa ne3 ounces yakakangwa organic huku uye 1 kapu yega yega broccoli florets uye yakachekwa bhero mhiripiri; yakabikwa mu 1 tablespoon extra-virgin olive oil uye 1 minced garlic clove; uye yakaputirwa nemapunipo maviri akaveurwa Parmesan

441 MAZANO

Dzimwe sarudzo dzoutano dzeTakeout Mambokadzi!

Dzokera ku Mwedzi 1: Tanga kunyangwe iwe wanga uri pasofa nguva yese yechando.

Dzokera kune yese Bikini Muviri Chirongwa

MAMBOKADZI WOKUTORA

Kudya kwemangwanani

1 WHOLE-GRAIN SHONA MUFFIN yakavezwa ne2 kana 3 matete matete eavocado, 1 zai hombe rakakangwa neisina mafuta ekubikisa spray, uye 1 chidimbu chakapfungaira Gouda; 1 mukombe mutsvuku mazambiringa

443 MAZUVA

1 PECAN PIE LARABAR yakagumburwa kuita matanhatu ounces nonfat vanilla yoghurt; 8 ounces jisi rearangi

462 MAKORARI

Zvikafu zvishoma (100 kusvika 200)

Starbucks grande skim latte

Makorori 130

2 chokoreti yakakura yakavharwa sitirobheri; 1 nyere brut champagne

130 MAKORARI

Kwekudya kwemasikati

4-OUNCE GROUND-TURKEY BURGER pani-yakabikwa mu 1 teaspoon yakawedzera-mhandara mafuta omuorivhi; yakatungidzirwa nemaspuni maviri ese-natural barbecue sauce, 2 hombe mashizha eromaine akabvaruka, uye 2 kana 3 zvimedu zvitete zvekotapeya; uye yakashanda pane yakazara-tsanga bundu

Makore mazana mana nemakumi mana

PANDA KUDZIDZISA MHURI NEMAOKO BROCCOLI; 1/2 chikamu mupunga wakabikwa; 1 kushumira mazai-maruva muto

450 MAKORARI

Snacks (220 kusvika 260 macalorie)

4 ounces nonfat plain yoghurt yakaomeswa nekapuni 1 yekokonati yakakanyiwa uye maspuni 2 chokoreti chips.

Makore 255

1 homwe isina-munyu, isina-oiri microwave popcorn yakasaswa nemaspuni maviri akaveurwa Parmesan

MAZUVA 260

Kudya kwemanheru

MBEU DZOKuchinja DZINODZIDZWA TURKISH ZVIREVEDZVI ZVIREVHA PILAF; 2 mativi Ghirardelli 60% cacao yakasviba chokoreti

420 MAKORARI

BOSTON MARKET 1/4 WHITE ROTISSERIE HUKU (hapana ganda); yakajairwa-saizi gariki-dhiri mbatatisi nyowani uye bhinzi nyoro

Makore mazana mana nemakumi mana

Dzimwe sarudzo dzine hutano kune iyo Diet Rebel!

Dzokera ku Mwedzi 1: Tanga kunyange iwe wakanga uri pamubhedha nguva yose yechando.

Dzokera kune yose Bikini Muviri Chirongwa

ZVOKUDYA ZVINOPANDUKA

Kudya kwemangwanani

8 OUNCES 2% YEMAHARA CHOCOLATE MUKAKA yakasanganiswa ne1 mukombe yechando yakasungirirwa cherries uye 2 mashupuni almond bhotela

463 MAZUVA

6 OUNCES NONFAT PLAIN GREEK YOGURT yakasanganiswa ne 1/4 mukombe zvese-zvakasikwa granola, 1 diki yakatemwa bhanana, uye 2 mashupuni semisweet chokoreti machipisi

432 MAZANO

Zvikafu zvishoma (100 kusvika 200)

1/2 mukombe sitirobheri gelato

Makorori 180

4 mashanga e celery akapararira ne 1/4 mukombe hummus uye akasaswa ne 1 ounce feta.

199 MAZANO

Kwekudya kwemasikati

AU BON PAIN BRIE, FRUIT, UYE CRACKERS COMBO; wepakati mutema bhinzi muto

Makumi mana nemakumi matanhatu

PANERA Bread DKI DIKI GARDEN SOUP; 1/2 turkey-artichoke inopisa panini

450 MACALORI

Zvikafu zvishoma (220 kusvika 260)

3/4 mukombe nonfat kottage chizi yakasanganiswa ne 1 teaspoon nyowani grated ginger, 1 mukombe nyowani mananazi chunks, uye 2 maspuni akaomeswa maamondi

Makore mazana maviri nemakumi manomwe nenomwe

1 clementine; 1 ounce inopinza cheddar; 6 picholine maorivhi

250 MAKORARI

Kudya kwemanheru

1 CUP DAL (yakakangwa sadza rezai); 1 skewer gwayana uye miriwo shish kebab

Makumi mana nemakumi matanhatu

MAOZINI 3 ZAMU REHUKU RAKACHEDWA; 1/2 mukombe brown mupunga; 1/2 kapu imwe neimwe broccoli florets uye yakachekwa bhero tsvuku tsvuku yakabikwa mu 1/4 kapu yemiriwo muto, 1 teaspoon sesame mafuta, 1 minced garlic clove, uye 1 teaspoon fresh grated ginger uye yakagadzirwa ne 1 ounce cashews (16 kusvika 18 yakazara)

Makore 458

Dzokera ku Mwedzi 1: Tanga kunyangwe iwe wanga uri pasofa nguva yese yechando.

Dzokera kune yese Bikini Body Plan

Ongororo ye