Natatizika mwenzenu. . .

Umekuwa Chibonge?!
Anza kwa kusema no to Viepe yai na vyuku..
Huko kujifanya eti huwezi kupungua ni uvivu tu unakusumbua.. ngoja vipotabo vikuchukulie mista utaipata habari yako... Kwaheri!
 
Jitahid na mazoez kwa kuweka nia thabit. Kula asbh na mchn vzr hasa ht km ni chps kuku ila ucku kula kdg sn ama matunda au salad. Kunywa maji mengi, matunda na juice. Mazoez ht hm asbh na jion utapungua tu. Mhn nia. I wish u al the best.
 
Kama utaweza acha kabisa soda na ice cream si nzuri waweza kutumia vitu hivi mara chache kwa wiki. Vyuku na chapatti punguza kiasi waweza anza taratibu na kabla ya chakula pengine 2hrs before kula matunda au salad. Halafu jitahidi kufanya mazoezi mepesi kama vile kutembea kwa speed kidogo, fanyia hata ndani kwa kukizunguka chumba mizunguko kadhaa. Iwapo utaona huwezi kupunguza msosi basi jitahidi kufanya mazoezi ya kutembea kila siku. Ifikapo jioni tumia sana salad au matunda. Hii imemsaidia sana mume wangu .
 
Hii ratiba ya kufanya mazoezi ni ratiba ambayo inabidi kuipa kipaumbele cha hali ya juu ili kuweza kupunguza uzito na kuwa na uzito unaoridhika nao na hivyo kuweza kuepusha magonjwa mbali mbali yakiwemo kisukari, moyo, blood pressure n.k. na pia kujitahidi kupunguza au kuacha kabisa baadhi ya vyakula/vinywaji ambavyo @Ablessed amevitaja hapo juu. Kila la heri katika juhudi zako za kupunguza uzito.

 
Pole.. bt kupungua uzito its all about monitoring ur calorie(nishati) intake... we eat ili kupata nguvu(nishati).. bt tatizo ni kwamba we eat too much food kuliko tunachokitumia....

My advice...
1.punguza wingi wa chakula unachokula ili kiweze kutumika kile kilichohifadhiwa....
2.. Acha vitu vya sukari kabisa..... tumia asali ukishindwa.. ukitaman kitu kitamu kula hata zabibu ama embe or papai(natural fruits) papai zuri zaidi as linasaidia kwenye digestion..
3... fats avoid.. hapa makuku na chips za makarai avoid....na other fats foods.... Pia start eating brown rice badala ya white..also brown bread badala ya white bread.. hv vitakufanyia ujisikie umeshiba ukila kidogo tu...

4... exercise.... atleast 30min of kukimbia kwa siku 5 ndani ya week and pia fanya resistance training just pushups, squats and light weight lifting... i myself nafanya jogging and resistance training

5... Think ur goals.Focus kwenye kitu hasa kilichokupelekea mpaka ukaamua kupunguza uzito....


Rember kupungua uzito ni long route na it takes time.. mostly 3 month and so on... bt you wil be saving ur money also as machips, ma ice cream pemben...

I hope utafanikiwa.... kila pa kheri...
 
Mmh, sijui nitukane ila umenichekeshaa mno.

Nahitaji msaada wa kupungua wee unaniambia zombie.

King'asti said:
Bora ukosee kuoa ama kuolewa kuliko kugeuzwa zombie. Hehehe mara ushaanza kuwa concious na appearance?

Nacheka kama mazuri lmao. snowhite njoo umshauri shosti.
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Kongosho said:
Mmh, sijui nitukane ila umenichekeshaa mno.

Nahitaji msaada wa kupungua wee unaniambia zombie.
Click to expand...

Kongosho Mazoezi ndio solution. Hata hizo tam tam unazozopenda, usiache kuziconsume, chamuhimu tumia kidogo!
 
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Hii haijawahi kukosea. Nna uhakika kabisa

1. Panga mida maalum ya chakula kwa asubuhi, mchana na jioni (hakikisha mlo wa jioni haupangwi zaidi ya saa mbili usiku)

2. Usile chochote nje ya mida maalum ya chakula (unaweza kunywa maji, ila snacks za aina yoyote haziruhusiwi)

3. Milo yote mitatu hakika ina fungu la mbogamboga na matunda

4. Tembea (haraka) kwa walau dakika 30 kwa siku. (hata kwenda window shopping poa)

Ukifanya hivyo hutakaa unenepe 🙂
 
Asanteni, kwa michango yenu, yaani kuanzia leo nachukua hatua maana my self esteem is at stake now.
 
Kongosho said:
How? ...
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Kongosho, don't be such a blonde now!:tongue:

1. Kula vizuri ni paramount hata kama unataka kupunguza extra fats mwilini.

2. Before you embark on a diet and exercises program be sure to know your biological make up. Some people will never grow thin despite the amount of food they eat.

3. Not all exercises burn calories.

4. Working out for longer hours does not guarantee success in cutting out fats.

5. TBC
 
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ila Kongosho niini bana yani miaka yote uwe okey sa hz ndo unajiskia kuwa umekuwa na mwili mkubwa!
dah!
kuna muda i really miss tht konnie i fall in love with!
huyu konnie mwingine wa kujishuku huyu mi simtaki kabisa
it at all this is because of zombie
I HATE HIM now!
 
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Kongosho said:
Asanteni, kwa michango yenu, yaani kuanzia leo nachukua hatua maana my self esteem is at stake now.
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if at all this is what we call NEW KIDS IN THE BLOCK!
yu better think it twice lovie!
please!
 
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