Umagazini we-weight loss ungaba yisihluthulelo ekuphumeleleni kokudla. Ingabe usukulungele ukwenza idayari yakho yokudla kanye nelokuzivocavoca? Sebenzisa le mibono yomagazini we-weight loss and tips as guide yakho, kodwa sebenzisa intuition yakho ukwenza iphephandaba elihambisana nezidingo zakho.
1 - Indlela Yokwenza I-Weight Loss Journal
Qala ngokukhetha i-notebook evunguza noma iphephandaba eliboshwe, elihlanganisiwe. Bese unquma ukuthi uzokwenzani kubhala lakho lokulahlekelwa kwesisindo. Ngokusobala, into yokuqala ofuna ukuyiqopha yisidlo sakho sokudla nesiphuzo sokudla usuku.
Udinga isifanekiso? Ungalanda noma uphrinte lo magazini wezokudla bese uwunamathisela kumagazini wakho omusha wokulahlekelwa isisindo noma ungasisebenzisa nje njengesiqondiso. Kungakusiza ukuba ukhumbule ukuthi yini odlayo ekudleni kanye nesidlo ngasinye. Kungakusiza futhi ukuhlela ukudla nokudla okulanda kusengaphambili .
Zama ukufaka ubungako besabelo esiqondile sokudla nesiphuzo ngasinye . Ukukhonza izindaba zesayizi! Futhi khumbula, ukugcina iphepha lokudla okunembile kusho ukubhala phansi konke okudlayo, kufaka phakathi amasampula kanye nokuthanda lapho upheka. Sivame ukudla ngaphandle kokuqaphela ngempela. Idayari yakho yokudla entsha iyindlela engcono kakhulu yokuthola umqondo weqiniso wokudla kwakho ukudla.
2 - Qopha Idatha Yokwemvelo
Umagazini wakho wokulahlekelwa kwesisindo kufanele uhlanganise idatha yokudla okunezakhi zokudla neziphuzo ozidlayo.
Qopha usayizi wesabelo sakho, uhlale ukhumbule ukuthi usayizi wesigaba sakho ungase uhluke kunobuningi bokukhonza obalulwe ohlwini lwe-Nutrition Facts . Uma ungazi ingxenye yesidlo odlayo, ungabheka ukudla kwakho ukudla ukuze uthole isilinganiso .
Uma ungenayo ilebula le-Nutrition Facts etholakalayo kokudla okudliwayo, sebenzisa i-website yedatha yokudla okunomsoco noma uhlelo lokusebenza ukuze uthole ulwazi olubalulekile njengama-calories namaphrotheni, amafutha, ama-carbohydrate, nama-gram fibre.
Ungase uthole kulula ukwenza lo mlando wokugcina irekhodi ngesikhathi esisodwa ekupheleni kosuku esikhundleni sokuthatha isikhathi sokwenza kancane kancane njengoba usuku luqhubeka.
3 - Qopha izikhathi zakho zokudla
Uma kunokwenzeka, zama ukuchitha isikhathi oqala ukuyidla nesikhathi usuqedile ukudla. Ukuqopha izikhathi zakho zokudla kanye nobude bokudla kuzokusiza ubone ukuthi udla kakhulu kakhulu. I-dieters eminingi (kanye non-dieters) idla ngokushesha kakhulu.
Uzophawula nokuthi udla kaningi. Ezinye ze-dieters zithola kuyasiza ukudla ngezikhathi ezivamile kunokuba zidle usuku lonke. Ukudla kaningi kungaba isibonakaliso sokuthi awudli ukudla okulinganiselayo. Ukudla njalo kungabangela ukuzuza kwesisindo noma ukwehluleka kokudla .
4 - Bhala Mayelana Nendawo Yakho Yokudlela
Kumele futhi uqophe lapho udla khona nokuthi ungubani lapho udla noma udla ukudla. Lolu lwazi lungakusiza ukuthi ubone izici ezingathonya indlela odla ngayo.
Uma udla wodwa, uyadla ngenkathi uhlezi kukhompyutha yakho? Noma udla ekhishini noma etafuleni lokudlela? Ingabe uhlale unabangane nabomndeni ofanayo uma udla kakhulu ? Ingabe uthola ukuthi udla kakhulu uma ubheka i-TV ?
Uma ubhala ngokuphathelene nemvelo yakho yokudla nezimo zokudla, ungase ukwazi ukubona izimo ezingcono kakhulu ekudleni kwakho nokubi kakhulu kokudla kwakho. Sebenzisa ulwazi ukuze udle kancane kungakhathaliseki ukuthi ukuphi .
5 - Linganisa i-Hunger yakho
Ungathola ukuthi kuyasiza ukukala izinga lakho lokulamba ngaphambi kokudla ngakunye. Kufanele usebenzise isikali esilula njenge-1 kuya ku-5, ongu-1 engalambi futhi 5 olambile kakhulu. Vele ufake phansi inombolo ngaphambi kokurekhoda lokho okudlayo.
Ungathola ukuthi uvame ukudla uma ungalambile . Uma ubukeza iphephandaba lakho, uzokwazi ukubona noma cha lokhu kuyisici ekudleni kwakho.
Ungathola ukuthi udla njalo ngoba ulambile kakhulu . Uma kunjalo kunjalo ungafaka ukudla okuningi okusiza ukuvimbela indlala ukuze ungafisi ukudla njalo.
6 - Bhala imizwa yakho
Okokugcina, uma usola ukuthi udla ukudlala ekuphenduleni imizwelo noma ukucindezeleka , kuwumqondo omuhle ukuphawula imizwa yakho kumagazini wakho wokudla, futhi. Kubalulekile ukubhala phansi kokubili ngaphambi nangemva kokudla kwakho. Ukwenza kanjalo kuzokusiza ukuba uqonde ukuthi yimiphi imizwelo eyenza udle nokuthi yini eyenza ukudla okunye kuleyo mizwelo.
Ungase ufise ukwenza inothi ngesimo esithile esabangela ukudla ngokomzwelo. Uma uqonda ukuthi yini ekuholela ekudleni ngokomzwelo, ungasebenzela ukuhlela amanye amasu okubhekana nawo esikhathini esizayo uma kwenzeka isimo esifanayo.