Ƙara Ci, Rami Nauyi

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Kalubalen Tamara Ko da yake Tamara ta girma tana cin ƙananan yanki kuma ta guje wa abinci mara kyau, yanayinta ya canza lokacin da ta je kwaleji. "Duk giya ne da burritos na dare," in ji ta. "Na yi ƙoƙari na daina cin abinci da buga wasan motsa jiki, amma har yanzu na sami fam 40 ta hanyar kammala karatun." Juyowar juyowa na Ciki don sauke fam, Tamara ta gwada abincin kabeji-miyan da sauran tsare-tsaren fado. Ko da yake ta zubar da wani nauyi, daga ƙarshe za ta koma tsohuwar halaye kuma ta dawo da shi duka. "Na san abincin bai da lafiya, amma ina cikin matsananciyar wahala," in ji ta. A ƙarshe, ta ga masanin abinci don sake koyon yadda ake cin abinci. Tamara ta ce "Ta ba da shawarar in ci abinci da yawa a cikin yini waɗanda suka haɗa da furotin, carbohydrates, da mai," in ji Tamara. "Da farko na damu cewa zan ci abinci da yawa kuma in kara nauyi, amma na yarda in gwada komai." Shirin rasa nauyi da motsa jiki na Tamara ta daina shan giya kuma ta haɗa ƙarin furotin kamar fararen kwai a cikin abincin ta. A sakamakon haka ta fi iya daidaita yanayin jikinta. "Na yi shekaru ina ganin yunwa a matsayin alamar rauni," in ji Tamara. "Da zarar na fara cin abinci akai-akai, yunwa ta zama alamar cewa lokaci ya yi da zan sake ci." Tamara ta yi asarar kusan fam 10 a cikin watanni hudu, amma lokacin da ta koma Chicago don karatun lauya, ci gabanta ya ragu. "Na ji takaici ban dace da ƙananan girma ba nan da nan," in ji ta, "amma na san ina bukatar yin haƙuri yayin da na gyara." Don yin amfani da mafi yawan motsa jiki, ta fara sanye da na'urar duba bugun zuciya zuwa dakin motsa jiki. Ta ƙara horo na ƙarfi, Pilates, da yoga a cikin tsarin ta, kuma ta sake rage nauyi. Yin nasara ya faru Cin abinci da abubuwan ciye-ciye kamar sandunan furotin sun sa Tamara ta sami kuzari yayin azuzuwanta da motsa jiki; lokacin da jadawalin ta ya ƙare a ƙarshen mako, ta buga gidan motsa jiki don ƙarin horo na dogon lokaci. "Har yanzu ina rage nauyi a hankali, amma ni ma ina gina tsoka," in ji ta. "Sakamakon: Siffina duka ya fara canzawa!" Lokacin da ta sauke karatu daga makarantar lauya bayan shekaru biyu da rabi, ta kasance 128 fam - nauyin da ta ci gaba da kula da shi fiye da shekaru uku. Yanzu Tamara ta dogara da zaman cardio dinta don rage damuwa a ranar aiki, kuma yanayin abincinta mai kyau yana sa ta mai da hankali a cikin kwanaki masu tsawo a kotu. Tamara ta ce: "Na kasance ina rayuwa gaba ɗaya ta fuskar komai ko ba komai." "Yanzu na san cewa daidaita shine mabuɗin." Sirrin motsa raina • Manta game da mara kitse "A mafi nauyi na, na ci komai mara kitse! Na fi gamsuwa da kayan ado na gaske." • Ci gaba da bin diddigin "Idan ina son kuki, zan ci. Amma daga baya zan tsallake launin hash, gurasa, ko shinkafa." • Kawo aikin motsa jiki a gida "A kwanakin nan jadawalina yana da iyaka, don haka na sayi elliptical don gidana. Lokacin da ba zan iya zuwa dakin motsa jiki ba, na dace a cikin minti 45 kafin aiki." Jadawalin motsa jiki na • Cardio na minti 40-60/sau 4-5 a mako • Horar da nauyi na mintuna 60/sau 3 a mako • Yoga ko Pilates mintuna 60/sau 2 a mako Don ƙaddamar da Labarin Nasara na ku, je zuwa shape.com/ abin koyi.

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