Makasudin shi ne yin ƙwaƙwalwar ka da ƙananan fata, da mawuyacin hali.
Ka yi ƙoƙarin cire cakulan da puddings daga abincinka, sha ruwa mai yawa kuma ku ci 'ya'yan itace.
Breakfasts (zaɓi ɗaya daga cikin zaɓuɓɓuka):
a) rabin rabin-sized guna, 100 grams na na gida cuku;
b) 25 g unsweetened hatsi, daya apple.
Abincin rana (zaɓi ɗaya daga cikin zaɓuɓɓuka):
a) rabin rabin gwangwani, 150 g kifaye da aka dafa a kan gasa, broccoli, kabeji;
b) biyu gurasa daga gurasar gari, salatin daga kayan lambu ba tare da calorie ba, 50 g kaza (ba tare da fata), 35 g na karamar karamar calorie ba.
Dinners (zabi ɗaya daga cikin zaɓuɓɓuka):
a) 125 g of steak mai ƙananan nama dafa shi a kan gill, 50 g da Peas, dafa tumatir;
b) 75 grams na kowane nama mai sanyi, babban ɓangaren salad;
c) 125 g naman alade, gurasa, babban ɓangaren salad.
Bugu da ƙari ga cin abinci, kana buƙatar yin motsa jiki mai sauki. Tsayawa, ƙafa ƙafa ƙafa baya, sanya hannunka a kan bayan kai. Daga wannan matsayi, kunna gaba, juya karfi a gefe, kuma danna hannun dama na gefen hagu. Yi tsayuwa kuma sake tanƙwarawa, ta taɓa gefen hagu na dama na gwiwa. Maimaita motsa jiki sau 10.
Dancing yana da kyau sosai, musamman maƙarƙashiya.