Kutsika mpaka 30 Mapaundi

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Nyengo yakunyanja idakali miyezi ingapo, zomwe zikutanthauza kuti ndi nthawi yabwino kuyamba kukonza zakudya zanu. Koma monga momwe zinachitikira zingakuuzeni, kupambana-kuonda kumadalira kupeza ndondomeko yomwe mungakhale nayo-yogwirizana ndi umunthu wanu ndi moyo wanu. Mwachitsanzo, ngati ntchito yanu ikuphatikiza kuyendetsa makilomita angapo apaulendo, kukufunsani kuti mukwapule chakudya chilichonse kuyambira pachiyambi kungakhale njira yatsoka.

Chifukwa chake, m'malo mopanga mapulani amtundu umodzi, tidapanga zakudya zosakaniza ndi zofananira zomwe zimaganizira zomwe mumakonda ndikuthana ndi zopinga zanu zazikulu, kuyambira pakuwongolera magawo mpaka kuletsa zilakolako. Muthanso kusankha zokhwasula-khwasula chimodzi kapena zingapo zokwana makilogalamu 260.Patsiku lomwe mukuwotchera moto (nenani, kuphatikiza mphamvu ndi mapulani a cardio) ndipo mukumva kuti mukusowa mafuta pang'ono, mutha kuwonjezeranso chotupitsa cha ma kalori 100 mpaka 200.

Lamulo lokhalo ndiloti muyenera kukhala mkati mwa ma 1,600 calories, omwe akuyenera kukulolani kukhetsa pafupifupi 1 mapaundi masiku asanu alionse. Yambani kudya zakudya zomwe mumazikonda lero ndipo mukuyenda mozungulira ngati swimsuit musanatenge nthawi yoyamba kunyanja.

Kodi mumadya bwanji?

WOYERA

Kukonzekera chakudya kwa inu ndikupumula osati ntchito yotopetsa. Muli ndi buku losangalatsa lophika ndikulota njira zophatikizira zonunkhira. Chakudya chofulumira ndi ayi-ayi; Malo odyera omwe mumawakonda amakhala ndi zopangira organic kapena zakumaloko. Koma ngakhale simumadya zakudya zolakwika, nthawi zambiri mumadya kwambiri komanso pafupipafupi. Zovuta zanu zazikulu ndikudziletsa kuti musamangokhalira kudya mtedza tsiku lonse ndikudikirira pasitala yambewu yamadzulo. Kuti ndondomeko yanu yochepetsera thupi ikhale yolimba, muyenera kudya zakudya zoyendetsedwa ndi magawo zomwe zimatsindika zakudya zatsopano, zonse.

Pezani malingaliro am'mawa, nkhomaliro, ndi chakudya chamadzulo omwe angakuthandizeni kukhala athanzi komanso osangalala!

MFUMUKAZI YOTSATIRA

Kukhutitsidwa pompopompo ndi MO wanu: Mumadziwika kuti mumayitanira kapu ya khofi ndi nkhomaliro ya granola, ndipo malo omwe mumawakonda amayikidwa mufoni yanu. zakudya, monga zipatso, nyama zamasamba, ndi mbewu zonse, koma mumadzimva kuti mulibe mphamvu yochitira chilichonse-mpaka pulogalamu yanu itatha. Kuti mudye bwino ndikuchepetsa, muyenera zosankha zomwe mungasankhe pamankhwala anu a tsiku ndi tsiku, monga chakudya chofulumira cha "msonkhano" chomwe chimafunikira zosakaniza zisanu ndi chimodzi kapena zochepa, komanso supermarket yathanzi ndi chakudya chodyera.

Pezani malingaliro a kadzutsa, nkhomaliro, ndi chakudya chamadzulo omwe angakuthandizeni kukhala athanzi komanso osangalala!

ZOGWIRITSA NTCHITO ZA DIET

Ngakhale mumasangalala ndi zakudya zabwino, ziyeneranso kulawa zabwino. Sangweji kapena omelet wopanda tchizi sivomerezeka, ndipo muyenera kukhutitsa dzino lanu lokoma tsiku lililonse (ngati sichoncho ola!). Tsoka ilo, kusamvera kwanu kumatanthauza kuti nthawi zina mumadzaza chakudya chofulumira komanso zokhwasula-khwasula, zomwe zimatha kusokoneza mavitamini ndi mchere wofunikira ndikunyamula pa mapaundi. Njira yanu yocheperako yocheperako: kuyang'ana kwambiri zakudya zopatsa thanzi, zomwe zimakupatsani mwayi woti mumve ngati mukukonda. Kusakaniza zakudya zatsopano komanso zopatsa thanzi kumakugwirirani ntchito, bola chakudya chilichonse kapena chotupitsa chili ndi kanthu kena kakang'ono koyesa masamba anu.

Pezani malingaliro am'mawa, nkhomaliro, ndi chakudya chamadzulo omwe angakuthandizeni kukhala athanzi komanso osangalala!

Bwererani ku Mwezi Woyamba: Yambani ngakhale mutakhala pabedi nthawi yonseyi.

Bwererani ku zonse Ndondomeko Ya Thupi La Bikini

WOYERA

Chakudya cham'mawa

1/2 CUP yophika zitsulo-kudula OATS owazidwa sinamoni, nutmeg, ndi cloves ndi pamwamba ndi apulo 1 yaing'ono, 1/4 chikho chodulidwa walnuts, ndi ma ounces 4 mkaka wosakanizidwa.

MAFUNSO A 448

MABUKU 2 WOWONJEZERA MKATE WONSE onjezerani 1/4 chikho cha nonfat ricotta, peyala yaikulu yodulidwa, ndi supuni imodzi ya uchi

MAFUNSO A 437

Zakudya zopatsa mphamvu (100 mpaka 200 calories)

Nthochi 1 yaying'ono yochepetsedwa yothira uchi supuni 1

136 MACALORI

4 ounces mkaka wa nonfat wophatikizidwa ndi 1/2 chikho cha maapulosi osapsa, mkaka wa zonunkhira za apulo, supuni 1 ya mapulo, ndi madzi oundana ochepa

140 KALORI

Chakudya chamadzulo

3 OUNCES BROILED CHITUNDU CHOMWE; 1/2 chikho cha mpunga wakutchire; phwetekere ndi mozzarella saladi (2 sliced ​​tomato plum, masamba 5 atsopano a basil, 1 ounce mozzarella watsopano, supuni 2 za viniga wosasa wa basamu, ndi supuni 1 adyo wopaka mafuta azitona osakwatiwa)

MAFUNSO A 469

1 PITA YA TIRIGU YONSE yofalikira ndi supuni imodzi ya mpiru zokometsera ndi kudzazidwa ndi ma ounces atatu a Turkey, chidutswa chimodzi cha tchizi cha Swiss, 2 masamba akuluakulu ong'ambika, ndi phwetekere imodzi yodulidwa; 10 kaloti ana ndi supuni 2 hummus

441 zopatsa mphamvu

Zosakaniza (makilogalamu 220 mpaka 260)

1/2 chikho cha guacamole; 1 chikho chofiira tsabola wofiira magawo

Makalori 220

Supuni 2 batala wachilengedwe; Nkhuyu za Calimyrna zouma 2 zothira

242 KALORI

Chakudya chamadzulo

1 ZOKHUDZA TUNA ROLL (Zidutswa zisanu ndi zitatu) ndi supuni imodzi ya supuni ya sodium wocheperako; 1/2 chikho chowotcha edamame; 1/2 chikho cha miso supu

442 MACALORI

1/2 KAPU YOPHIKIRA-TIRIGU WATIRIGU oponyedwa ndi ma ola atatu okazinga nkhuku ndi 1 chikho chilichonse cha broccoli florets ndi tsabola wofiira wodulidwa; Kutumiza mu supuni 1 mafuta osakwatiwa osakwatiwa ndi 1 minced clove adyo; ndikuwonjezera ndi supuni 2 zometa Parmesan

441 zopatsa mphamvu

Zosankha zina zathanzi za Mfumukazi ya Takeout!

Bwererani ku Mwezi 1: Yambirani ngakhale mutakhala pabedi nthawi yonse yozizira.

Bwererani ku zonse Ndondomeko Ya Thupi La Bikini

MFUMUKAZI YOTSATIRA

Chakudya cham'mawa

1 MBEWU ZONSE ZOFUNIKA ZOFUNIKA MUFFIN wokhala ndi magawo awiri kapena atatu ofiira a avocado, dzira limodzi lalikulu lokazinga ndi mafuta osaphika, ndi kagawo kamodzi kosuta Gouda; 1 chikho mphesa zofiira

443 MACALORI

1 PECAN PIE LARABAR wosweka mu 6 ounces nonfat vanila yoghurt; 8 ma ounces madzi a lalanje

MAFUNSO 462

Zosakaniza (100 mpaka 200)

Starbucks grande skim latte

130 KALORI

2 chokoleti chachikulu chokhala ndi sitiroberi; 1 chitoliro champ champ champne

130 KALORI

Chakudya chamadzulo

4-OUNCE PANSI-TURKEY BURGER poto wophika mu supuni 1 mafuta owonjezera namwali; wokhala ndi supuni 2 zonse zachilengedwe msuzi wamphesa, masamba awiri akulu achiroma, ndi magawo awiri kapena atatu owonda a avocado; ndipo anatumikira pa mtanda wa tirigu wonse

Makalasi 440

PANDA KUFOTOKOZA NYAMA NDI BROCCOLI; 1/2 mbali ya mpunga; 1 wotumikira msuzi wamaluwa a dzira

450 KALORI

Zosakaniza (makilogalamu 220 mpaka 260)

4 ounces nonfat plain yogurt yogurt yokhala ndi supuni 1 yophika kokonati ndi supuni 2 za chokoleti

255 KALORI

Thumba 1 lopanda mchere, palibe mafuta mu microwave popcorn owazidwa ndi supuni 2 zometedwa ndi Parmesan

MAFUNSO A 260

Chakudya chamadzulo

MBEWU ZA KUSINTHA KUSINTHA KWA TURKISH PILAFU ZAMBIRI ZA KAMBIRA; Mabwalo awiri Ghirardelli 60% chokoleti chakuda chakumwa

420 KALORI

BOSTON MSIKA 1/4 NKhuku ZOYERA ZA ROTISSERIE (palibe khungu); kukula kwa adyo-katsabola mbatata zatsopano ndi nyemba zobiriwira

440 KALORI

Zosankha zina zathanzi za Diet Rebel!

Bwererani ku Mwezi 1: Yambirani ngakhale mutakhala pabedi nthawi yonse yozizira.

Bwererani ku zonse Bikini Body Plan

WOPANDUKA WAKUDYA

Chakudya cham'mawa

8 OUNCES 2% YAM'MBUYO YOTSATIRA MAYI wothira 1 chikho chachisanu chotchingira yamatcheri ndi supuni 2 amondi batala

MAFUNSO A 463

6 OUNCES NONFAT PLAIN GREEK YOGURT chophatikizidwa ndi chikho cha 1/4 chilengedwe chonse granola, nthochi yaying'ono yochepetsedwa, ndi supuni 2 semisweet chokoleti tchipisi

MAFUNSO 432

Zakudya zopatsa thanzi (100 mpaka 200)

1/2 chikho sitiroberi gelato

Makalori 180

4 mapesi apakati a udzu winawake amafalikira ndi 1/4 chikho cha hummus ndikuwaza ndi 1 ounce feta

199 KALORI

Chakudya chamadzulo

AU BON PAIN BRIE, FRUIT, NDI CRACKERS COMBO; msuzi wakuda wakuda wa nyemba

MAFUNSO A 460

PANERA Mkate WAMPHAMVU MUNDA WAMODZI WAMPHA MOYO; 1/2 Turkey-atitchoku yotentha panini

450 MACALORI

Zakudya zopatsa thanzi (220 mpaka 260)

3/4 chikho cha nonfat kanyumba tchizi chosakaniza ndi supuni 1 ya ginger watsopano wonyezimira, chikho chimodzi cha chinanazi chatsopano, ndi supuni 2 za amondi odulidwa

Makalasi 247

1 clementine; 1 ounce lakuthwa cheddar; 6 maolivi a picholine

250 MA CALORI

Chakudya chamadzulo

1 CUP DAL (supu ya mphodza yokazinga); 1 skewer mwanawankhosa ndi masamba shish kebab

MAFUNSO A 460

3 AMADYETSETSA MAFUPA OYAMBA; 1/2 chikho cha mpunga wofiirira; 1/2 chikho chilichonse cha broccoli florets ndi tsabola wofiira wodulidwa wotumizidwa mu 1/4 chikho cha msuzi wa masamba, supuni 1 ya sesame mafuta, 1 minced adyo clove, ndi supuni 1 tiyi ya ginger yatsopano yodzaza ndi 1 ounce cashews (16 mpaka 18 yathunthu)

Makonda a 458

Bwererani ku Mwezi 1: Yambirani ngakhale mutakhala pabedi nthawi yonse yozizira.

Bwererani kwathunthu Bikini Body Plan

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