Kuwerengera Ukwati Wachifumu: Lowani Monga Kate Middleton

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M'masabata omaliza ukwati wachifumu usanachitike, Kate Middleton anali akuyenda pa njinga ndikupalasa bwato kuti akwaniritse bwino tsiku lalikulu, akuti E! pa intaneti. O, ndipo adapeza masewera olimbitsa thupi omangidwa ndi lamulo lachifumu la Prince William. Nanga, mkwati wanu sanakuchitireni izi? Musaope, chifukwa tili ndi china chake chabwino SHAPE Akwatibwi: upangiri waluso pamagwiridwe antchito abwino aukwati kuti muitanidwe musanakonzeke.

1. John Dull ndi Michele Collier a Supreme 90 Day System ma DVD amalimbikitsa kuyang'ana kwambiri pazakudya, maphunziro oletsa kukana komanso maphunziro apamwamba kwambiri masiku 30 ukwati usanachitike.

"Idyani zakudya zazing'ono zisanu ndi chimodzi patsiku kuti kagayidwe kanu kazitape ndikuwotcha mafuta," akulangiza motero. "Chakudya chilichonse chimayenera kukhala ndi carb yovuta komanso puloteni kuti shuga wanu wamagazi asamayende bwino."

Chotsatira ndi njira yolimbitsira thupi yolimbitsa thupi masiku asanu ndi limodzi pa sabata: masiku atatu amisinkhu yoyeserera komanso masiku atatu a nthawi yayitali, monga ma DVD. "Kuphatikizana kumeneku kumathandiza kuti thupi likhale lopanda mafuta kwinaku likuwotcha mafuta amthupi, zomwe zingakupangitseni kukhala ndi nthawi yochepa kwambiri." (Gulani Supreme 90 Day System pano).

2. David Barton wa DavidBartonGym amapereka ndondomeko yowonjezereka ya cardio ndi zolemera. "Zonse zokhudzana ndikutsutsa thupi kuti ligonjetse ntchito zambiri kuposa zomwe zidazolowera," akutero. Yang'anani mikono, m'chiuno ndi kumbuyo ndi mizere, kusuntha kwa triceps ndi crunches.

3. Amy Hendel, CEO wa healthgal.com komanso wolemba 4 Habit of Healthy Families, akuuza akwati kuti angathe kulimbikitsa zolimbitsa thupi zawo popanda kumva kuti akumanidwa. "Amayi ambiri amatha kupirira zakudya zopatsa mphamvu ma kalori 1400, zomwe zimaphatikizapo zakudya zokhuta, kuphatikiza zomanga thupi zomanga thupi ndi mafuta athanzi kukudzazani, kuthandizira kuchepetsa kusinthasintha kwamaganizidwe (zovuta kwa akwati!) Ndikuthandizira misomali yathanzi, khungu Idyani katatu kokwanira ma calories pafupifupi 400 ndi zokhwasula-khwasula chimodzi kapena ziwiri za 100. Chakudya chilichonse chiyenera kukhala ndi ma ounces 2 mpaka 4 a mapuloteni monga nsomba kapena mtedza, nyama yoyera yopanda khungu, mazira kapena mazira oyera, nyemba ndi nyemba, kapena 1% kapena mkaka wopanda mafuta, gawo limodzi la mbewu zonse, zipatso ndi ndiwo zamasamba. Zakudya zokhwasula-khwasula, kapena supuni ya tiyi ya fulakesi. Pakudya zokhwasula-khwasula, sankhani zakudya zokhala ndi calcium ngati kansalu kakang'ono kopanda mafuta, kapu ya mkaka wa almond wokhala ndi tangerine, kapena yogurt wopanda mafuta. "

4. Julie Upton, MS, RD, CSSD, wa Appetite for Health, amagawana njira zingapo "kugwetsa 5 mofulumira" kuti mumve bwino pa tsiku laukwati wanu.

• Idyani zipatso musanadye, kenako saladi wokhala ndi mapuloteni olimba pakudya.

• Pewani kudya pambuyo pa 7 PM.

• Imwani magalasi 10 a madzi tsiku lililonse.

• Pezani wophunzitsa kuti akulimbikitseni.

•Google "mapulani a zakudya zopatsa mphamvu zopatsa mphamvu 1200 ndikukoka mindandanda yazakudya yopangidwa ndi akatswiri azakudya pa intaneti." Pa zopatsa mphamvu 1,200 patsiku, amayi ambiri amataya mapaundi 1-2 pa sabata.

Melissa Pheterson ndi wolemba komanso wathanzi komanso wowonera zochitika. Tsatirani iye pa preggersaspie.com ndi pa Twitter @preggersaspie.

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