I-Diet Plateau Solutions Esebenzayo

Ukuvuselela uhlelo lwakho lokulahlekelwa kwesisindo ukuze uthole imiphumela oyifaneleyo

Uma ushayele epulazini lokudla, uyahalalisela. Lokhu kusho ukuthi unamathele ohlelweni lwakho lokulahlekelwa isisindo eside ngokwanele ukuze umzimba wakho ubambe futhi wenze izinguquko ukuze ugcine isisindo sakho samanje. Yiqiniso, ama-plateaus okudliwayo akhathazayo kodwa nawo avamile. Cishe zonke i-dieter ihlukana ngesikhathi sokudla okuphumelelayo nokuzivocavoca.

Izindlela ezingu-10 zokuvuthwa ezedlule

Ngakho uthola kanjani i-plateau yokudla? Ungaboni ibhuloho njengento engalungile, buke njengethuba lokuhlola ngehlelo lwakho bese ulenza luzinzile. Zibuze le mibuzo bese usebenzisa ukulungiswa okusheshayo ukuze uphinde uvuselele uhlelo lwakho lokulahlekelwa isisindo.

1. Ingabe inani lakho lesabelo landa? Cishe ulinganise ukudla kwakho ekuqaleni kokudla kwakho. Kodwa ingabe uye waqaphela kancane ngokudla usayizi wesabelo esifanele ? Kulula ukwenza ukunyuka okuncane emalini wokudla owathululela kwisitsha noma isipuni ku-plate yakho. Lawo maphutha amancane wesilinganiso angafaka phezulu ekupheleni kosuku. Ukulungiswa okusheshayo: Thatha isonto ukukala ukudla kwakho futhi, njengokwenza kwakho ekuqaleni kokudla kwakho. Sebenzisa isilinganiselo sedijithali ukuze ufunde ngokuqondile. Ungase umangale ukuthi izingxenye zakho zanda kanjani.
2. Ingabe ubala ama-calorie ngendlela efanele? Ungase ulandele ukudla kwakho kwansuku zonke kwama-calories nezakhi ezinephepha lephepha noma uhlelo lokusebenza oluku-intanethi . Ingabe usaqaphela ukufaka konke ukudla okudlayo? Uthole i-sloppy ngokulandelela ukudla kwakho kokudla? Uma usuqale ukufaka ukudla ngememori, kunethuba elihle lokuthi ukhohlwa ukudla lapha naphakathi noma ungena usayizi wesabelo esingalungile. Ukulungiswa okusheshayo: Thatha iphephandaba lakho nawe nomaphi lapho uya khona. Setha i-alamu ku-smartphone yakho, uma kunesidingo, ukukhumbuza ukurekhoda ukudla kwakho.

1. Ingabe kufanele uhlole kabusha inani lamakorikhi odinga ukuwadla? Uma ulahlekelwe isisindo ngokuphumelelayo kuze kube manje, inani lamakholori odinga ukulidla nsuku zonke cishe selinciphile kusukela uqale uhlelo lwakho. Manje ukuthi umzimba wakho ukhanyisa udinga amakholori ambalwa ukuhamba ngemisebenzi evamile yansuku zonke. Ukulungiswa okusheshayo: Buyela emuva uphinde uhlole inani lamakholori okudingayo ukuze udle ukuze ulahlekelwe isisindo. Sebenzisa i-calculator ye-intanethi noma noma yimuphi omunye izindlela ukuze uthole inombolo ebuyekeziwe ezokwenza uthole ukudlula isisindo sakho sokulahlekelwa isisindo.

1. Ingabe izinga lakho lokufaneleka lithuthukisiwe? Uma uqale uhlelo olusha lokuzivocavoca futhi ubambelele kulo, izinga lakho lokufaneleka liye lakhula. Kuhle lokho! Kodwa futhi kusho ukuthi umzimba wakho akudingeki usebenze kanzima - noma ushise amakholori amaningi - ukuqedela inani elifanayo lomsebenzi. Akudingeki ukwandise inani lomsebenzi owenza nsuku zonke, kodwa udinga ukwenza izinguquko ezithile. Ukulungiswa okusheshayo: Uma unempilo ngokwanele yokwenza umsebenzi onamandla, manje yisikhathi esihle sokwengeza ukuqeqeshwa okuphakanyiswe kakhulu kwesikhashana ukuya esimisweni sakho samasonto onke. Ungase futhi uqale uhlelo lokuqeqesha. Umsebenzi wokujikeleza uqinisa imisipha futhi ushise amakholori nge-aerobic umsebenzi esikhathini esifushane. Uma unesikhathi, ungase futhi wengeze umsebenzi olula wesibili osukwini lwakho ngokuhamba ngebhayisikili noma ukuhamba ngebhayisikili ekuseni ukuze ushise amakholori engeziwe.
2. Ingabe usebenza phakathi nosuku? Ingabe uyazibuyisela ekusebenzeni kwakho ngokuchitha lonke usuku oluhlezi edeskini noma ubeka embhedeni? Umsebenzi wakho wansuku zonke ongewona umsebenzi uyisici esikhulu kwinani lamakhalori oshisayo nsuku zonke. Uma uhlala phansi isikhathi eside, awusebenzisi kahle ingxenye enkulu yekhalori. Ukulungiswa okusheshayo : Thuthukisa umsebenzi wakho wokungahlosi umzimba we-thermogenesis (NEAT) ngokungeza ukunyakaza emisebenzini yansuku zonke. Sukuma uphinde usebenze kukhompyutha yakho, uthathe izitebhisi esikhundleni se-elevator, wenze imisebenzi yendlu yasemakhaya elula ngenkathi ubukela ithelevishini. Imisebenzi efana nokuhamba inja nokulima ingaba nezindlela ezinhle zokuthuthukisa i-NEAT. Izinguquko ezincane zingaba nethonya elikhulu uma usendaweni yokudla.

1. Ingabe uyakha imisipha? Kuyinto evamile ukuba i-dieters ilahlekelwe imisipha lapho ilahlekelwa isisindo. Kodwa umzimba wakho uhamba kancane uma ulahlekelwa isisu, ngakho-ke ufuna ukugcina imisipha eningi ngangokunokwenzeka. Enye indlela yokwenza lokhu ukuqeqeshwa isisindo. Ukulungiswa okusheshayo: Qinisekisa ukuthi okungenani ukusebenza kwakho kwamasonto amabili kufaka ukuqeqeshwa kwamandla. Lokhu akusho ukuthi kufanele ube ngumakhi womzimba, kodwa umzimba olula wokuzivocavoca onjenge-push-ups namaphaphu kuzokusiza ugcine ukubunjwa komzimba okunempilo.
2. Ingabe udla amaprotheni anele? Amaprotheni aboniswe ukuthi alinganise ezinye izinguquko zokuqubuzana komzimba ezenzeka lapho ulahlekelwa isisindo. Abacwaningi bakholelwa ukuthi lokhu kungenxa yokuthi amaprotheni asisiza ukuba silondoloze umsila esinawo futhi sakhe isisu esisha. Ukulungisa okusheshayo : Hlaziya ibhalansi yezakhi zokudla kwakho okwamanje. Qiniseka ukuthi uthola amaprotheni okwanele ukwakha ngokwanele imisipha okudingayo ukuze ugcine imetabolism enempilo.

1. Ingabe kufanele ubuyekeze umgomo wakho? Kuyakhathaza uma ushaya i-plateau yokudla, kodwa kungaba yisikhathi esihle sokulungisa kabusha umgomo wakho. Mhlawumbe isisindo sakho samanje sinempilo. Uthanda kanjani usayizi womzimba wakho wamanje? Ungakwazi yini ukuhlala lapho ukhona futhi ujabule esigabeni sokunakekela ? Ukulungiswa okusheshayo: Uma unquma ukuthi usafuna ukulahlekelwa isisindo esikhulu, setha imigomo emisha yesikhathi esifushane ukuzigcina utshalwa imali kulolu hlelo. Hlola impumelelo yakho bese uzibuza ukuthi ungayiphakamisa kanjani ibha ukufaka impumelelo emisha.
2. Ingabe usakhuthazwa? Ingabe usashukunyiswa njengalokhu wawukhona ngosuku olulodwa? Cishe cha. Njalo i-dieter ihamba ngesigaba sezinyosi futhi isigaba esilandelayo sihlanganisa i-plateau. Yilokho lapho kwenzeka khona iqiniso futhi sithola ubuvila ngokwenza izinqumo ezinempilo nsuku zonke. Umgomo wakho omusha wesikhathi esifushane ungakusiza ukuba uphinde uvuselele ohlelweni lwakho, kodwa ungasebenzisa futhi amasu amasha ashukumisayo . Ukulungiswa okusheshayo: thatha isikhathi sokuvuma futhi uziqhenye ngentuthuko yakho kuze kube manje. I-plateau yokudla ibheji ngempela lenhlonipho, ngakho-ke zinike isikweletu! Khona-ke, unganqikazi ukusetha imivuzo emisha ukuze ugcine uhlelo lwakho endleleni.
3. Zikhona yini izici zezokwelapha okufanele zicatshangelwe? Izitsha zokudla zivamile futhi cishe yonke i-dieter ephumelelayo ihlasela eyodwa. Kodwa uma usuqedile lolu hlu futhi akekho okusebenzayo kuwe, kungase kube yisikhathi sokuhlola nodokotela wakho. Kungase kube khona imbangela yezokwelapha ngokuntuleka kwesisindo. Ukulungiswa okusheshayo: Ngemva kokuzama konke lokhu kulungiswa okusheshayo, yenza i-aphoyintimenti ukukhuluma nodokotela wakho . Imithi emisha yokudla emakethe engase isebenze kubantu abathile kanye nokuhlinzwa kokunciphisa umzimba ingase ibe yindlela ongakhetha kuyo.

_Imithombo:

_{UGeorge A. Bray, MD; USteven R. Smith, MD; ULilian de Jonge, i-PhD; Hui Xie, PhD; UJennifer Rood, i-PhD; Corby K. Martin, PhD; UMarlene Iningi, PhD; I-Courtney Brock, i-MS, i-RD; USusan Mancuso, i-BSN, i-RN; ULeanne M. Redman, PhD. "Impumelelo yeProtheni Yokudla Okuqukethwe Ukutholakala Kwesisindo, Izindleko Zamandla, Nokubunjwa Kwamzimba Ngesikhathi Ukudla Okudliwayo." I-Journal of the American Medical Association 2012; 307 (1): 47-55.}

_{UJames A Levine, uSara J Schleusner noMichael D Jensen. "Ukusetshenziswa kwamandla okusebenza okungenzi lutho." I-American Journal of Nutrition Clinic. I-Vol. 72, No. 6, 1451-1454, ngoDisemba 2000.}

_{U-Russell J de Souza, uGeorge A Bray, uVincent J Carey, uKevin D Hall, uMeryl S LeBoff, uCatherine M Loria, uNancy M Laranjo, uFrank M Sacks, uSteven R Smith "Imiphumela yezinguquko ezingu-4 zokulahlekelwa kwesisindo ezihlukene ngamafutha, amaprotheni, kanye ne-carbohydrate ngobuningi bamafutha, ubukhulu obunamafutha, izicubu ze-adipose ezibonakalayo, namafutha ashubile: imiphumela evela ku-POUNDS LOST trial. " I-American Journal of Nutrition Clinic January 18, 2012.}

_{I-Phillips SM, i-Zemel MB. "Impumelelo yamaprotheni, izingxenye zobisi kanye nokulinganisela kwamandla ekwandiseni umzimba." I-PubMed.gov 2011; 69: 97-108.}