Kasance Cikin Koshin Lafiya Akan Hanya

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Kalubalen Gretchen Gretchen na gudanar da aikin yau da kullun ya ƙare lokacin da ta fara balaguro tare da ɗanta Ryan, ƙwararren masanin ƙwallon ƙafa. Bugu da ƙari kuma ta kan juya zuwa abinci don ta'aziya. "Duk lokacin da na damu, zan ci abin da na fara gani," in ji ta. Bayan shekara guda a kan hanya, ta so saka 35 fam. Kamarar ba ta ƙaryata ƙoƙarin Gretchen na cin abinci kaɗan yayin tafiya ya ci tura. "Zan fara ranar da kofi ɗaya na kofi sannan na tsallake abincin rana; da ƙarfe 4 na yamma zan zama mai cin abinci, ina cin duk abin da zan iya sa hannu na," in ji ta. "Daga baya zan yi tunani, na ci abinci ɗaya kawai a yau, don haka yana da kyau ku yi ta yawo a kan burger da soya." Don abin ya fi muni, ba ta gudu. "Na san salon zama na ba shi da lafiya, amma har yanzu ina mamakin lokacin da na yi kiba," in ji ta. Bidiyon gida ya sanya shi a hankali: "Na yi mamakin yadda nake kallo," in ji ta. "Na yanke shawarar nan da nan na yanke shawarar tsarawa."

Komawa kan hanya Gretchen ta yanke shawarar gudu mil hudu zuwa biyar da yawa safiya a mako, wani abu da za ta iya cim ma ko'ina. Ta yi wasu bincike kan abinci mai gina jiki kuma ta canza dabi'un cin abinci, ta rage yawan carbs mai tsabta da cin abinci akai-akai, ƙananan abinci kamar fararen kwai, salati tare da gasasshen kaji ko tuna tuna, da sushi. Bayan karanta game da mahimmancin ƙarfin horo, ta fara yin ɓarna da tafiya huhu. "Na kuma fara zuwa dakin motsa jiki na otal don yin aiki tare da wasu sauran uwaye a yawon shakatawa," in ji ta. A cikin shekara guda, Gretchen ta rasa duk nauyin da ta samu, da ƙarin fam 10. "Na samu kuzari sosai, ko da jirgin jet lag bai kai gare ni ba," in ji ta. Ta ci gaba da sauke fam. "Na wuce 130 kuma na zauna a kusan 125," in ji ta. "Mijina ba zai iya yarda da hakan ba-babu wanda zai iya."

Outlook: lafiya A yau, Gretchen tana aiki kusan kwanaki shida a mako, amma tana jin daɗin tweaking halayenta lokacin da rayuwa ta shiga hanya. "Yin jin daɗin rayuwa na da fifiko mafi yawan lokaci yana nufin ba na buƙatar bugun kaina a duk lokacin da nake da kayan zaki ko na rasa gudu," in ji ta. Har ila yau, ta fi iya jujjuya buƙatun balaguro da iyayenta. "Na yi tunanin cewa yin lokacin don kyawawan halaye na son kai ne," in ji ta. "Yanzu na san cewa yana nufin koyaushe zan kasance da ƙarfi da ƙarfi ga yarana."

3 sirrin-tare da shi

Yi wasa "Don kiyaye gudu na daga yin ban sha'awa, zan tsaya a wurin shakatawa don yin matakan hawa da tafiya."

Koyi in ce a'a "Suna iya ba da abinci sau huɗu yayin tashin jirgin na awanni 14, amma hakan ba yana nufin dole ne ku ci dukkan su ba. Wahayi ne a gare ni: Kuna da zaɓi kada ku sanya abinci a bakinku. . "

Shirya kayan ciye-ciye masu gina jiki "Ban taɓa zama mai tsara tsarawa ba, amma rayuwa ta yi zafi sosai har na ji daɗin samun sinadarin protein a cikin jakata a duk lokacin da nake tafiya." Jadawalin motsa jiki na mako -mako

Gudun minti 60 / sau 5 a mako

Horar da ƙarfi minti 30/sau 3 a mako

Pilates ko yoga mintuna 60/sau 3 a mako Don ƙaddamar da labarin nasarar ku, je zuwa shape.com/model.

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