Guys, i need some help here. Woke up today to realize i have a kitambi.
Pale bedminton pia raundi mbili pekee.
My diet is kawaida bread, lunch ugali and something, supper rice and something rotate.
I do burpess like 50 at least 5 times a week starting this month.
Am 110kg😬.
Now i need a lifestyle change that i can do forever sio quick fixes so that i lose weight. Any advise
io mkate hukuongeza faida gani asubuhi? ukikosa kuikula, utapata madhara gani io siku?
watu hutafuta calories na nutrients kwa chakula.
izo viakula tatu umetaja hapo, ni calories tupu, unafanya kazi gani enye inahitaji calories mingi ivo?
What are the alternatives?
Nduma for breakfast.
Lunch ni either chapo, ugali, rice hapo kwa kibandasky.
Sipendi maneno ya kufast
why nduma for breakfast? kama hupendi maneno ya kufast embrace weight yako, embrace shape yako, na mtu asikwambie kitu.
bila sacrifices hakuna achievement yyote kwa ii dunia.
mama ngina anakunywa black tea haina sukari na roast sweet potatoes, na io ndo only meal of the day, na ako na factory za sukari iko managed na indians. Wamama wenzake wenye hawakutaka kufast washakufa, wote.
Apostle Ng’anga fasts for days at Jerusalem City, ako fit zaidi kuliko pastors wako 40 years, na ako 70’s.
Try have 2 meals a day. Enda kwa amerix X for good advice on what to eat.and do intermittent fasting
Saying as it is. Thanks for your input.
I have tried to avoid fasting because i relapse when i do IF then regain all of it back.
I was looking for something longterm where i eat 3 meals a day.
What physical activity interests you? Do that afew times a week. Then check your diet and portion size
I do around 50 burpees five times a week.
Gym one day a week. Run one day a week.
Hoping to start cycling next month
Follow this routine daily
Awake up early take a light breakfast. Tea and 2 mandazis
Walk distance of 1 hour before taking a matatu
Lunch hour take a 20 minutes walk
Take a light lunch . One chapo and ndengu
Take another 20 minutes walk
Alight a matatu stage one hour away from home and walk
Take light supper. Small ugali and one egg
Sleep early
Mimi nakunywa rice water na lemon, very good
Hehe latest fad among Kenyan women…alafu mtu anakula kuku porno na chips lunch
watu wanono ni wajinga
dem bellies are dey gods
Wacha Kula kama nguruwe.
Achana na hizi make believe advice on the rest of thread. Start a keto diet, hiyo wa ni surebet. Niliianza 3 months ago saa hii niko down 18kgs na bado naendelea kulose.
Jamaa anatype carbs Kama zote alafu anauliza how to lose weight.
Chukua 
pin dunga hiyo tumbo! Why not do it?
