Indlela Ukuziqhenya Kwakho Kungakusiza Kanjani Ukulahlekelwa Isisindo

Uma ufuna ukufinyelela umgomo wakho wokulahlekelwa isisindo-noma imuphi umgomo empilweni-isihluthulelo asikona uhlelo olufanele noma ukuthenga umkhiqizo ofanele. Imfihlo iyithuluzi elibizwa ngokuthi yi-self-efficacy . Umsindo onzima? Akunjalo. Uma usufunde incazelo yokuzikhandla, kuzocaca ukuthi kuyisici esiyinhloko sokulahlekelwa kwesisindo esiphumelele. Ucwaningo oluthile lubonise ukuthi uma i-dieters ikholelwa ukuthi ingakwazi ukulahlekelwa isisindo, kungenzeka ukuthi ifinyelele umgomo wayo.

Kuyini Ukuzikhandla?

Ochwepheshe bezenzo zinegama elikhethekile ngendlela okholelwa ngayo ekukwazi ukufinyelela imigomo yakho. Bayibiza ngokuzikhandla . Isibonelo, uma ubeka umgomo wokulahlekelwa amakhilogremu ayishumi futhi uqinisekile ukuthi ungayenza, khona-ke ukuzisebenzisa kwakho ngokulahlekelwa kwesisindo kuphakeme. Kodwa uma ubeka umgomo ukuya ejimini nsuku zonke futhi uqinisekile ukuthi ngeke ubambelele ohlelweni, khona-ke ukuzikhandla kwakho kokuzivocavoca kuyaphansi.

Abacwaningi bathole ukuxhumana okuqinile phakathi kokuzikhandla nokuphumelela. Uma ukholelwa ukuthi ungakwazi ukufinyelela umgomo wakho, kungenzeka ukuthi uyifinyelele. Ochwepheshe bezokudla baye bacwaninga ukuzibheka nokuzivocavoca. Ucwaningo oluningi luqinisekisa ukuthi izinkolelo zakho ezimbi noma ezinhle mayelana nokudla kwakho zingase zibikezele impumelelo yakho.

Kungase kubonakale sengathi ukuzikhandla kuyafana nokuzethemba. Imiqondo emibili ihlobene kepha ayinjalo into efanayo. Ukuzikhandla kubhekisela emgomweni othile othize ukweqa isidlo samasikati noma ukuya emsebenzini wakho kusihlwa.

Ukuzethemba ngokweqile kubhekisela emizweni yakho ngokujwayelekile. Kodwa ukufunda ukuthuthukisa ukuzikhandla kungakusiza ufinyelele imigomo yakho futhi uthuthukise ukuzethemba.

4 Izindlela Zokuthuthukisa Ukuzikhandla

Ngakho-ke uthuthukisa kanjani ukuzikhandla kwakho, ufinyelele imigomo yakho futhi wakha ukuzethemba? Kunezinto ezine ongayenza ukuze ushintshe indlela ozizwa ngayo ngawe.

1. Setha futhi ufinyelele imigomo encane . Njengoba ujabulela okuhlangenwe nakho, izinga lakho lokuzethemba - nokukholelwa kwakho kuwe - kuzothuthuka. Kodwa ufuna ukubeka isitolo s , imigomo yesikhathi esifushane ukuqinisekisa ukuthi uphumelele. Khona-ke, njengoba uqedela umsebenzi ngamunye, uba njengetshe elihamba phambili ekufezeni okukhulu.
   Isibonelo, umgomo wakho wokugcina ungase ulahlekelwe amakhilogremu angu-50. Kodwa ungakwazi ukuphula lokho emigomweni eminingana emincane. Ungase ukhethe ukweqa i-dessert ukuze unciphise amakholori bese unciphisa . Usuku ngalunye oweqa ukudlala, ukwakha ukuzethemba emandleni akho okufinyelela umgomo wakho. Futhi lokho ukuzithuthukisa okuthuthukisayo kukusiza ukuthi ugcine ekulandeleni ukuze ufinyelele isisindo sakho sokulahlekelwa kwesisindo.
2. Zungeze ngemilayezo emihle . Uma abantu abakungezile beqedela ngempumelelo umgomo ofuna ukuwufeza, kungenzeka ukuthi ukholelwa ukuthi ungakwenza, futhi. Thola abangane abanemikhuba ethile oyithandayo.
   Uma uzama ukwehlisa isisindo, weqa ukudla okudliwayo kwasemini futhi usebenzise ikhefu lakho nesixuku esidla ukudla okunempilo . Esikhundleni sokuya ehoreni ejabulisayo nabangani bakho, thola abangane abambalwa abafuna ukushaya ukuvivinya umzimba nokuzivocavoca.
   Ungakwazi futhi ukuzungezile ngemilayezo emihle ngekhompyutha. Bhalisela i-newsletters ezinikezela imilayezo enempilo, gcwalisa ukuphakela kwakho kwe-Facebook ngamaposi avela kumqeqeshi wokulahlekelwa isisindo kanye ne-dieters ephumelelayo, bese ulandela ukuphakela kwe-Twitter okugxilwe ngezempilo.

1. Thola ukusekelwa komphakathi. Cela usizo kubantu obaluleke kakhulu kuwe. Batshele ngomgomo ozama ukuwafinyelela futhi ubazise ukuthi isikhuthazo kanye nemilayezo emihle yenza umehluko. Khona-ke, yenza umkhuba ukuvuma ukuncoma uma uthola.
   Uma abangane nabomndeni bakho bengasekeli , lokhu kungenye indawo lapho abezindaba bezenhlalo bangasiza khona. Ucwaningo oluningi oluthile luthole ukuthi imilayezo emihle ethunyelwe nge-elektroniki ingasiza abantu ukuba balahlekelwe isisindo.
2. Funda ukuphumula. Uma unemizwa ejulile engokomzwelo ezimweni, ukuzikhandla kwakho ngokuqondene nokukwazi kwakho ukusingatha leso simo cishe kuyoba phansi. Thatha isikhathi sokubona izimo ezenza ukwenze ngokuqinile. Bese-ke, funda izindlela zokuphumula ezokusiza ukuthi uziphathe ngendlela enokuthula.

Ukukhuthaza ukuzikhandla ukwakha ukuzethemba kuyinkqubo ethatha isikhathi esithile. Kodwa ungathatha izinyathelo ezincane nsuku zonke ukwenza kwenzeke. Njengoba uqaphela ngokwengeziwe imicabango yakho nezinkolelo zakho, le nqubo izothola lula futhi kuyoba lula ukufinyelela imigomo yakho futhi ube namandla, uqiniseke ngokwengeziwe.

_Imithombo:

_{Lora E. Burke, Ph.D., MPH, Mindi A. Styn, Ph.D., uSusan M. Sereika, Ph.D., uMolly B. Conroy, MD, MPH, Lei Ye, BMed, Karen Glanz, Ph D., MPH, uMary Ann Sevick, ScDd, uLinda J. Ewing, PhD. "Ukusebenzisa i-mHealth Technology ukuthuthukisa ukuzithokozisa ukulahlekelwa isisindo: ukulingwa okungahleliwe." Umagazini we-American of Medicine Preventative July 2012.}

_{UDkt. Bernardine M. Pinto, uMathem M. Clark, uDean G. Cruess, uLynda Szymanski, uVincent Pera. "Izinguquko ekuziphatheni okuzimele kanye nokulinganisela okulinganiselwe kokuzivocavoca phakathi kwabesifazane abahlukumezekile ohlelweni lokuphathwa kwesisindo." Ukukhuluphala. September 2012.}

_{U-Noreen M. Clark, PhD., UJulia A. Dodge, MS "Ukuhlola Ukuzikhandla Njengokwenza Ukuphathwa Kwezifo." Imfundo yezempilo kanye nokuziphatha. February 1999.}

_{UVictor J. Strecher, Ph.D., MPH., UBrenda McEvoy DeVellis, PhD., Marshall H. Becker, Ph.D., MPH, Irwin M. Rosenstock, Ph.D. "Indima Yokuzikhandla Ekuphumeleleni Kwezinguquko Zokuziphatha." Imfundo Nezokuziphatha March 1986.}

_{U-Karen E. Dennis, u-Andrew P. Goldberg. "Isisindo sokulawula izinhlobo zokuzikhandla nokuguquguquka kuthinta imiphumela yokulahlekelwa kwesisindo kubesifazane abakhuluphele." Izithandabuzo zokulutha umhlaka January - February 1996.}

_{Kelly H. Webber, Ph.D., MPH, RD., UDeborah F. Tate, PhD., Dianne S. Ward, EdD, J. Michael Bowling, Ph.D. "Ukugqugquzela Nokubambisana Kwalo Ukuhambisana Nokuziqapha Nokunciphisa Isisindo Ngesisindo se-Intanethi ye-Inthanethi yokulahlekelwa isisindo seviki ezingu-16." I-Journal of Nutrition Education and Behavior May - June 2010.}

_{Lora E. Burke, Ph.D., MPH, Mindi A. Styn, Ph.D., uSusan M. Sereika, Ph.D., uMolly B. Conroy, MD, MPH, Lei Ye, BMed, Karen Glanz, Ph UD., MPH, uMary Ann Sevick, ScDd, uLinda J. Ewing, PhDe. "Ukusebenzisa i-mHealth Technology ukuthuthukisa ukuzithokozisa ukulahlekelwa isisindo: ukulingwa okungahleliwe." Umagazini we-American of Medicine Preventative July 2012.}

_{Kelly H. Webber, Deborah F. Tate, J. Michael Bowling. "Ukuqhathaniswa okungahleliwe kwezinhlelo ezimbili zokugqugquzela ukulahlekelwa kwesisindo se-intanethi ezithuthukisayo." Ukuziphendulela Nokuziphatha Kwemvelo September 2008.}

_{Shin H, Shin J, Liu PY, Dutton GR, Abood DA, Ilich JZ. "Ukuzikhandla kwenza ngcono ukulahlekelwa isisindo kwabesifazane besifazane abakhuluphele ngokweqile / obomvu ngesikhathi sezinyanga eziyisithupha zokulahleka kwesisindo." Ucwaningo lwezokudla November 2011.}