Unaelekea kua wa mviringo Mbiti,si unaona unaxema hadi sura ilikua oval shape xaiv ni duara
Sasa f u won't change ur lifestyle unaelekea kua wa mviringo
Unaweza kwakuanza kupunguza dozi polepole mpaka ukawa unapotezea kabisa. It's all in the mind.
Halafu ukitaka kuweza vizuri, oanisha kupunguza kula na malengo mengine, kama kufanya mazoezi zaidi na kupunguza uzito kama umenenepa.
Mimi nilikuwa siposana kwenye kula, nilikuwa napiga sana masanga ya Scotch Whisky. Nimeamua kuacha sijagusa pombe yoyote miezi mitatu sasa, na uzito napungua.
Hahahaa yeah utakua furushi,sasa dressing table irudishe vile vile ili ukijiona tuu uwe unaichukia hali uliyo nayo,uta make changesyaan dresing table nimeigeuzia uktan sitaman kujiatanzama tenaaa afu watu wabaya wananiambia dah mbn unapendeza sana dah sijui y wabongo tunapenda kuuana naman hii ! soon nitakuwa kiroba !
[emoji3] [emoji3] [emoji3] unanivunja mbavu ujue,,,,nani huyo?hahahah haya !nilikua nauso mzurii sasa hv nipo kama huyu anaeimbaga mashairi ya sizonje mxiew
Ushauri wangu ni wewe kujizuia kula kula hovyo tena vyakula visivyo vya maana (junk)
Ukiona unashindwa basi jitahidi kuwa mtu wa mazoezi. Fanya mazoezi ya viungo na jogging, kuruka kamba walau hata mara tatu wa wiki.
Inatagemea pila je unakula kula tu mazozezi hufanyi au unafanya, kwa wastani mahitaji ya calories kwa wanawake kwa siku ni 2000-2100, ukitaka upungue uzito basi ni 1400-1800. Kwetu sisi wanaume ni 2700-2900 kwa siku, ukitaka kupunguza uzito basi shusha hadi 2200-2700.
Google calories contents ya vyakula tofauti, pia calculate BMR (Basal Metabolic Rate yako pamoja na TDEE (Total Daily Energy Expenditure).
Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
TDEE = BMR x Activity Factor
Amount of Exercise/Activity
Description
TDEE/ Maintenance
Sedentary
Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Lightly active
Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderately active
Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Very active
Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Extremely active
Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR
[emoji2] [emoji2] [emoji2] Mrisho Mpoto, kama ni yy basi hiyo nouma.ahah eti namsahau jina @aliyeimba wimo wa sizonje bwana !yule mbaba anavaaga kitradition hv
Hata mke wangu nae Hivyo Hivyo anapenda kula kula sijui mnanini nyie wanawake.Jaman nadhani kuna watu wa design kama yangu mie mbinti !Jamani mie nimekuwa napenda kula kula vitu viduchu duchu mnoo !yaani nahisi kuna kitu si bure ! imefikia hatua sikosi kitu cha kula kula, vitu navyopenda sana ni vya sukari sukari ubuyu, bites, popcorn za flavor nzuri na sukari !yaani niliamua kujitune nile matunda nikawa najihisi njaa tu, nikahamia kwenye maji nikaona uzushi yananifanya nile zaidi yaani nikikaa bila kula kula najihisi sipo okey kbs! sina mwili mkubwa sana but nanenepa kiwango cha lami
Nikiwa home weekend ndo kabisaaa !naingia kbs jikoni kupika pika napendelea zaidi kubake ,kufry na kutengeneza smoothies basi ikinijia picha ya samak/au nione nyama nzuri sehemu lazimaaa aisee nitajitahd nipate samaki, nyama nikaange nile, hapo saa 10 utanikuta jikoni natengeneza samosa za pilipili nile au nitatengeneza kitu chochote tu mradi niwe na vifaa !uwiii jamani mbona nahisi kuchoka na siipendi hii tabia?? na mume nimemuambukiza basi uwii nakesha jipikilisha tu !
Madaktari msaada wenu nawezaje acha hii tabia yaani nataka niwe nakula atleast mara 4 tu kwa siku !!!!!!!!!! nikate kabisa ice creams na mazaga zaga yake !nataman kuhamia kijijini ambapo hata unga wa ngano ni adimu au matunda yasiwepo !
cc Miss Natafuta aka miss papa!mpenda kula kama mie
Hata mke wangu nae Hivyo Hivyo anapenda kula kula sijui mnanini nyie wanawake.