1 - Sulaza, Ungayidli
Kulula kakhulu ukugcoba amafutha, futhi isipuni ngasinye siphakamisa amakholori angu-120 nama-14 amagremu amafutha. Ngakho-ke, esikhundleni samabhodlela ajwayelekile amafutha, thatha isikhwama sokungena emotweni. I-spray ye-1 yesibili inezinhlamvu ezingu-5 kuya ku-10. Ngisho ne-spray 2 yesibili, uzogcina amakholori angu-100! Kukhona futhi nentuthuko entsha ezweni le-spray: amafutha okugcoba okuhlanjululwayo! Kunemisebenzi ehlukahlukene futhi inomusa okwanele ukuthi isebenza cishe yonke into.
2 - Isinkwa se-Switcheroo
Isilinganiso esijwayelekile sesinkwa samaswidi sinama-khalori angama-100 ngakho-ke ama-kilojoule angama-200 esakeni ngalinye kuphela. Uma ungumapakethe we-sandwich nsuku zonke, kunezinhlobo zezindlela zezinkwa eziphuma phezulu kuma-khalori angu-100 ngokuphelele, noma yikuphi okuvela ku-45-calorie ukukhanya okukhanyayo kuya ku-100-khalori ephakeme-fiber tortillas. Ngaphezulu kwesithandwa sesinkwa sasekuseni? Khetha i-muffin encane yesiNgisi ngaphezu kwe-bagby carby. Uthola i-bagel? Bheka izingqwembe zezintambo!
3 - Umhlalaphansi we-Soda njalo
Cishe isigamu sabo bonke abantu baseMelika abaphuza izidakamizwa ngokwe-2014 Consumption Habits poll eyenziwe nguGallup. Yebo, i-12-oz evamile. I-soda ingaba cishe ngamakholori angu-145. Yiba nomunye ngosuku, futhi lokho kungaphezu kuka-1 000 khalori ngesonto! Ubani oyidinga?
Yeqa i-soda bese ushintsha phakathi kwamanzi , i-soda yekholori-free (kunezinketho zemvelo emashalofini), noma itiye elingenayo i-iced. Okukhethwa kukho ngisho nokuphila okunempilo? Ukwengeza i-lemon encane emanzini akho noma itiye ukuze uthole ukunambitheka okwedlulele kanye nesibhamu se-vitamin C. Ibhonasi engeziwe: amanzi asisiza uzizwe ugcwele , ngakho-ke uzodla kancane!
4 - Ukushintshaniswa kwe-Egg-Cellent
Iqanda elilodwa elikhulu linamakholori angu-72, nokho umhlophe walolu qanda lunikeza kuphela ama-khalori angu-17 aneprotheni kuleyo namba. Uma wenza i-omelette yamaqanda amathathu, uzogcina okungaphezu kwamakhilomitha ayikhulu ngokuhamba nge-omelette e-egg-white esikhundleni.
Uzodinga cishe ama-3/4 indebe yamhlophe amaqanda omhlophe noma ama-white amaqanda amakhulu okwenza i-omelette enhle, futhi ukhumbule ukuthi ama-brand afana ne-Better'n'Eggs no-Egg Beaters athengisa abamhlophe emakoloni ukuze benze izinto zibe lula. Hlanganisa i-omelette yakho ngendlela evamile: nge-veggies kanye noshizi oluncishisiwe. Ungapheka futhi amaqanda akho ku-microwave .
5 - Dlula Ubisi
Uma uphuza ubisi lonke noma ubisi lwamaphesenti angu-2-noma uthelela indebe phezu kokusanhlamvu kwakho ekuseni-uzosindisa isilinganiso samakolori angu-100 ngekomishi uma ushintshela ubisi olungenasiphundu. Kunezinketho eziningi laphaya, kodwa engikuthandayo yi-Blue Diamond's Unsweetened Vanilla Almond Breeze. Kungama-calorie angu-30 kuphela indebe. Isebenza cishe yonke indawo lapho usebenzisa ubisi ngaphandle kwe-pudding esheshayo (sebenzisa u-milk non milk milk instead).
6 - Cue in New Condiments
Imayonnaise iyisisekelo esincane, kodwa isipuni esisodwa se-mayo siqukethe cishe ama-calories angu-100 nama-gramu ayishumi amafutha. Bhekisela i-mayo bese ushintshanisa emasinini, okungaba ngu-khalori-mahhala.
Lokhu futhi kuya kubakwa-burgers nanoma ikuphi lapho uthola ama-globe afihlekile we-mayo. Futhi uma uvame ukuthulula isaladi egqoka yonke imifino yakho, cabanga ukushintshela ku-salsa. Ukugqoka i-restaurant kunekhalori ephakeme ngokumangalisayo kanye nokubala kwamafutha, kuyilapho i-salsa iphansi e-calories nge-flavor enkulu ye-punch.
Futhi ubiza bonke abathandi bekhilimu omuncu! Londoloza amafutha futhi ukhulise amaprotheni wakho ukusetshenziswa ngokushintshwa kwi-yogurt ye-fat-free yegreek yogurt esikhundleni. Amapuni amabili we-ukhilimu omuncu anama-khalori angama-60 nama-gram angu-6 amafutha, kodwa inani elifanayo le-yogurt ye-Greek ye-nonfat ine-quarter of calories, kanye nama-3 amagremu amaprotheni.
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