Okubalulekile mayelana nokulahlekelwa kwesisindo
Isinyathelo sokuqala sokulahlekelwa isisindo siza necebo. Ukulungele ukwehlisa phansi? Ngokulandela izinto eziyisisekelo zokulahleka kwesisindo ungafunda indlela yokudla okunempilo, qala uhlelo lokuzivocavoca, uthuthukise impilo yakho, futhi ekugcineni ufinyelele umgomo wakho wokulahlekelwa isisindo!
Amalungiselelo Okudla Okuhle Kokulahlekelwa Isisindo
Akukho ukusweleka kokuhlelwa kwezinhlelo zokudla emakethe. Kunezinhlobo zokudla ezithandwayo ezifana neJenny Craig , i- Nutrisystem , ne- Watches Weight .
Uzothola nezincwadi zokudla nezinhlelo ze-inthanethi njenge- The South Beach Diet noma i- Atkins . Ngakho, ubani osebenzayo? Ucwaningo luye lwabonisa ukuthi akukho ukudla okukodwa okungcono kakhulu kunezinye. Ukudla okungcono kunakho konke okuwukudla okunamathela kuwo.
Ukuze ukhethe ukudla okunempilo, zibuze imibuzo ebalulekile mayelana nokuthi ungayisebenzisa kanjani imali, isikhathi esingakanani ozohlela nokulungisa ukudla okunomsoco, nokuthi unakekelwa kangakanani kubangani nomndeni.
Ungase futhi ufune ukucabanga ukuthi kungani ukudla okudlule akuzange kusebenze. Izimpendulo zale mibuzo zizokusiza uthole ukudla okuzohlangabezana nezidingo zakho.
Kodwa khumbula ukuthi akudingeki uthenge incwadi noma ubhalisele ubulungu ukuze ujabulele izinzuzo zokulahlekelwa isisindo. Ungakwazi ukusika amakhalori bese ulahlekelwa isisindo ngokwakho. I-dieters eminingi ephumelelayo ithola ukuthi ngokwenza izinguquko ezincane ekudleni kwabo nasekukhuthazeni umsebenzi womzimba wansuku zonke bayakwazi ukubona imiphumela yangempela esikalini. Ukuze uqale uhlelo lwakho siqu, udinga ukuthola ukuthi mangaki amakhalori ozowadla nsuku zonke nokuthi mangaki ama-khalori angashisa .
Indlela Yokubala Calories Loss Ukushisa
Kungakhathaliseki ukuthi ukhetha uhlobo luni lokudla, zonke izinhlelo zokulahlekelwa isisindo ukunciphisa ukudla kwakho kwe-caloric ukuze umzimba wakho uvutha amafutha ukuze uphethiloli.
Ukuthola ukuthi zingaki ama-khalori ukusika ukuze ulahlekelwe isisindo, udinga ukubala izidingo zakho zansuku zonke ze-caloric bese unciphisa leyo nombolo ukuze udale iphutha lekhalori . Ungasebenzisa i- calculator yokulahlekelwa isisindo esilula e-intanethi ukuze ubone lokhu ngokushesha, noma ungenza kancane izibalo ukuthola izinombolo zakho uqobo.
Khumbula ukuthi ukulahleka kwama-khalori angu-500 ngosuku kuzokusiza ukuba ulahlekelwe ngamaphilenti angu-1 ngesonto. Ukulahleka kwekhalori yamakhilomitha angu-1 000 ngosuku kungabangela ukulahlekelwa kwesisindo se-2-ngeviki. Ukusika ama-calories angaphezu kuka-1 000 kusuka ekudleni kwakho kungenza umonakalo omkhulu kunokuhle. Izindlo eziphansi kakhulu zekhalori kufanele zilandelwe kuphela ngaphansi kokuqondiswa udokotela.
Sika ama-calorie ukuze ulahlekelwe isisindo
Manje ukuthi wazi ukuthi zingaki ama-kilojoule ongawudla nsuku zonke, sekuyisikhathi sokunciphisa amakholori wokulahlekelwa isisindo. Kunezindlela ezimbili zokufinyelela imigomo yakho yekhalori. Ungadla ukudla okuncane (ukulawula ingxenye) noma ungadla ukudla ngama-khalori ambalwa . Iningi le-dieters lihlanganisa zonke izindlela zokuthola imiphumela emihle.
Ukulawulwa kwesigaba kuzokuvumela ukuthi ugcine konke (noma okungenani kakhulu) kokudla okuthandayo ekuhleleni kwakho kwansuku zonke-uzodinga ukudla kancane ukuze ugcine inani lakho lekhalori ekulawuleni.
Ungathola ukuthi kuyasiza ukusika izingxenye zokudla ngesigamu ukuze udle amakhilomitha ambalwa. Ezinye ze-dieters zilinganisa izingxenye zokudla ngezinga lekhishi ukuthola inani elifanele lokudla. Abanye bayakwazi ukulinganisa izingxenye zokudla ngaphandle kwezinga , besebenzisa nje izandla zabo noma ezinye izinto zekhishi ezisebenzayo.
Kodwa kubalulekile ukufunda ukuthi udle kanjani ukudla okuphansi kwekhalori. Uma ufundisa umzimba wakho ukuba unxanele ukudla okunamafutha ngokweqile futhi okuphephile, usiza umzimba wakho uzizwe ugcwele futhi unelisekile. Umphumela? Wena ngokwemvelo ufuna ukudla kancane. Funa imifino emisha, izithelo zonke, amaprotheni aphilile, ubisi olunamafutha aphansi, kanye nama-carbohydrate enempilo ahlinzeka nge-fibre nezinye izakhi.
Ngenhlanhla, uzothola ukuthi okuningi kokudla okungcono kakhulu kokulahlekelwa isisindo akubizi, kulula futhi kulula ukuthola esitolo sakho sokudla. Uma ufunda ukuhlela nokulungisa ukudla kusengaphambili futhi ugcwalise isiqandisisi sakho ngokudla okunomusa , ungalondoloza ngisho nesikhathi nemali ngenkathi usinciphisa.
Nciphise ama-Calories ezincwadini zokuphuza zansuku zonke
Enye yezindlela ezisheshayo futhi ezilula kakhulu zokulahlekelwa isisindo ukuguqula iziphuzo ophuzayo usuku ngalunye .
Iziphuzo eziningi ezithandwayo ziqukethe amakhulu ama-khalori nama-gramu angenakubalwa ushukela owengeziwe - kanti ezinye zalezi ziphuzo zibizwa ngokuthi "ziphilile."
I-Sodas nama-teas aphuzile ngokuvamile agcwele amakholori angenalutho . Iziphuzo zezemidlalo zivame ukuqukatha ama-calories amaningi kunalokho okudingayo, futhi ngisho namajusi angenza inombolo ekudleni kwakho. Nokuhamba kwakho kwansuku zonke ukuya esitolo sekhofi? Leyo latte ekuseni ingeza ama-kilojoule angu-500 noma ngaphezulu emgqeni wakho, kuye ngokuthi ilungiselelwe kanjani.
Ungase uzibuze ukuthi iziphuzo zokudla zingcono yini. Impendulo ixhomeke kubani oyicelayo. Abanye ochwepheshe bokulahlekelwa isisindo kanye ne-dieters bathi ukudla ama-sodas kanye nezinye iziphuzo ezithandekayo ziyisiphuzo esamukelekayo uma uzama ukunciphisa umzimba. Olunye ochwepheshe bathi abathandekayo bokufakelwa bangenza umonakalo omkhulu kunokuhle. Ukubheja kwakho okungcono kungase kube ukuphuza amanzi okhethwe ngokwemvelo ukuze uhlale unamanzi emini.
Ngingashesha Kangakanani Ukunciphisa Isisindo?
Iningi le-dieters lifuna ukulahlekelwa isisindo ngokushesha . Kulukhuni ukuba nesineke sokulahlekelwa okunciphisa kancane kancane. Kodwa ochwepheshe abaningi bayavuma ukuthi kufanele ulindele ukunciphisa isisindo ngezinga eliphilile lamakhilogremu angu-1 ngesonto.
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Indlela Yokuwamukela Amaphutha Wokudla
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Kuthatha isikhathi eside kangakanani ukubona imiphumela yokulahlekelwa isisindo?
Kodwa-ke, kuyinto engavamile ukulahlekelwa isisindo esisheshayo ekuqaleni kwenqubo yokudla entsha. Eqinisweni, izinhlelo ezithile zokulahlekelwa isisindo zibandakanya isigaba esifushane sokuqala-isonto eliyisihlanu lapho ukudla kwakho kuvinjelwe khona futhi ukulahleka kwesisindo kwenzeka ngokushesha kakhulu. Ungase ulahlekelwe amakhilogremu amathathu kuya kwangu-5 ngalesi sigaba. Ezinye ze-dieters zilahlekelwa amapremu angu-10 emavikini amabili okuqala ngamaphuzu athile.
Kodwa lokhu okunciphisa okusheshayo ngokuvamile kuvame umphumela wesisindo samanzi esilahlekile. Uma unciphisa ekudleni kwakho, futhi ikakhulukazi uma usika emuva ekudleni kwakho kwe-carbohydrate, umzimba wakho ulahlekelwa amanzi amaningi futhi umphumela wesisindo sakho njengesiphumo. Inombolo entsha esikalini inganikeza amandla okugqugquzela. Kodwa kubalulekile ukugcina leyo miphumela ngombono.
Ukuze ulahlekelwe isisindo bese uqhubeka ulahlekile udinga ukulahlekelwa amafutha, hhayi amanzi. Futhi kubalulekile ukugcina ubukhulu besisindo ukuze ugcine imetabolism enempilo. Ochwepheshe bayavuma ukuthi indlela engcono kakhulu yokufinyelela le migomo ukulahlekelwa isisindo kancane kancane ngezinguquko eziqhubekayo ekudleni nokuzivocavoca kwakho.
Ukuzivocavoca Ukulahlekelwa Isisindo
I-dieters eminingi ephumelelayo isebenzisa isisindo somzimba, kodwa ukwengeza umsebenzi womzimba nakho kungenza ube nolambile kakhulu emini, ukwandisa ukukhathala, futhi kubangele nokulimala. Kubalulekile ukuqala kancane futhi uhlele uhlelo lokuzivocavoca ukulahlekelwa isisindo sokuthuthukisa impilo nokuqina.
Ngaphambi kokuba uqale uhlelo lokuzivocavoca, kufanele uhlole nodokotela wakho ukuze uqiniseke ukuthi unempilo ngokwanele yokwenza umsebenzi onamandla. Uma usuliwe, ungabeka uhlelo olusekelwe emisebenzini oyithandayo. Mhlawumbe ungathanda ukuqala uhlelo lokuhamba lokulahlekelwa isisindo. Ungakhetha futhi imisebenzi efana nokubhukuda , ukuhamba ngebhayisikili , noma ngisho nesithango sokunciphisa isisindo .
Uma ungaqiniseki ukuthi uzoqala kuphi, ungajoyina i-gym noma uqeshe umqeqeshi wakho ukuze uthole usizo. Kukhona nokusebenza okuningi kwe- intanethi nezinhlelo zokuzivocavoca ekhaya ongayenza ubumfihlo bekamelo lakho lokuphumula ukuze ushise amakholori engeziwe futhi uthuthukise izinga lakho lokuzivocavoca.
Kodwa khumbula ukuthi umsebenzi wakho wokuzivocavoca awusebenzi, futhi. Izinyathelo zakho zansuku zonke nokunyakaza okungezona umsebenzi (njengokujinga nokwenza izingubo) kungenza umehluko omkhulu ohlelweni lwakho lokulahlekelwa isisindo. Ngakho njengoba wakhe uhlelo lokuzivocavoca, zama ukuhlala usebenza ngokusemandleni emsebenzini, ekhaya, nalapho uhamba.
Izithako Zokulahlekelwa Isisindo Nokunye Ukwelapha
Njengoba ushaya izinselele kanye nezindawo ezithinta uhambo lwakho lokulahlekelwa isisindo, ungase ulingeke ukuzama ukudla okunamaphilisi okudla, ukwelashwa kwemithi yokwehla kwesisindo , kanye nezinye izindlela zokulahlekelwa isisindo. Ezinye zalezi zindlela zokukhetha, kodwa ngeshwa, eziningi zazo azikwenzi.
Kukhona amaphilisi ambalwa kakhulu okudla aqinisekisiwe ukukusiza ukuthi ulahlekelwe isisindo. Imithi eminingi yokulahlekelwa isisindo esebenzayo ingabekwa kuphela udokotela wakho. Amaphilisi okudla nemithi yokwelapha ozibonayo emashalofini esitolo ngokuvamile ayisebenzi futhi, kwezinye izimo, angabangela ngisho nokulimala. Khuluma nodokotela wakho bese ubuza imibuzo ebalulekile ngaphambi kokuthatha noma iyiphi iphilisi yokudla noma isisindo sokulahlekelwa isisindo.
Uzothola ukwelapha okuhambisanayo noma okunye , njengokuthathwa kwe-acupuncture, ukuzindla, noma ukusikhipha isisindo sokulahlekelwa isisindo. Kwezinye izimo, ungathola ukuthi lezi zokwelapha ziyasiza ngesikhathi uhambo lwakho lokudla. Bangase bathuthukise indlela ozizwa ngayo ngomzimba wakho futhi bakusize nokuba ulale kangcono ebusuku ukuze uthole izinzuzo zokulahlekelwa kwesisindo esithuthukisiwe .
Thola Ukusekelwa UkuLawula Isisindo
Kuyoba nezinsuku lapho ufuna ukuyeka futhi uzizwa sengathi wonke umsebenzi wakho onzima yilapho udoti. Kulezi zikhathi, ukusekelwa kokudla kubalulekile ekuphumeleleni kwesikhathi eside.
Ekuqaleni kwenqubo yakho yokulahlekelwa isisindo, ungathola kuyasiza ukwabelana ngezinhloso zakho nabangani namalungu omndeni okungenzeka bazimisele ukusiza. Oshade naye, izingane zakho, omakhelwane, osebenza nabo, abangane abaseduze, ngisho namalungu omphakathi wakho wenkolo bangase bazimisele ukukujabulisa ngenkathi ukuhamba kuthola ubunzima.
Kodwa uma ungenayo inethiwekhi esiseduze, kusekhona izinketho zokuthola usizo. Umhlinzeki wakho wokunakekelwa kwezempilo anganikeza usizo olubalulekile lwezokwelapha uhambo lwakho lokulahlekelwa isisindo. Bangakwazi futhi ukuhlinzeka ngokudluliselwa kubanikazi obhalisiwe, ochwepheshe bezempilo, noma ochwepheshe bezempilo ukuze bakusize ukuxazulula izinselele njengoba bevela.
Kukhona nemiphakathi e-intanethi ukukusiza ngokusebenzisa ama-patches amahle. Izinhlelo zokusebenza ezilahlekile zokulahlekelwa njenge- CalorieCount , MyFitnessPal, and LoseInikeza isikhala samalungu ukubuza imibuzo noma ukuxazulula izinkinga. Uma ujoyine uhlelo lokulahlekelwa isisindo njengabalingisi be-Weight Watchers , ungase usebenzise ngokunenzuzo ubuso nobuso noma imihlangano ye-intanethi. Ungathola futhi ukwesekwa kumaqembu omphakathi wezokuxhumana.
Okokugcina, kufanele ufunde ukuziphoqa ukuze ufinyelele imigomo yakho. Kunezindlela eziqondile ongazisebenzisa ezizoqinisa ukuzethemba kwakho futhi zikusize ukuba uhlale ushukunyiswa ezinsukwini ezinzima, njengokugcina iphephabhuku lokulahlekelwa kwesisindo nokusebenzisa ukuzikhulumela okuhle .
Usizo Lwezokwelapha Ukulahlekelwa Isisindo
Ngakho-ke, kwenzekani uma uke wazama ukudla nokuzivocavoca, uye wasebenza kanzima kakhulu, futhi awukwazi ukulahlekelwa isisindo nje? Ungapheli amandla. Kungase kube isikhathi sokubuyela kudokotela wakho ukuze uthole ukusizwa kwesisindo . Kungase kube khona imbangela yezokwelapha yesisindo sakho esiningi futhi ukwelashwa okungasiza.
Udokotela wakho wokunakekela oyinhloko yindawo yokuqala ukuqala lapho ufuna isisombululo sokulahlekelwa isisindo sezokwelapha. Angakwazi ukuhlola umlando wakho wezempilo ophelele futhi akudlulisele kudokotela we-bariatric (isisindo sokulahlekelwa) onganikeza ukwelashwa okukhethekile okukhethekile. Ungenza futhi ucwaningo ngokwakho ukuze uthole udokotela olahlekelwa isisindo esifanele endaweni yakho.
Wena nodokotela wakho ungahlola ukuthi kungenzeka yini ukwelashwa kokukhathazeka kwesisindo sakho , kuhlanganise nemithi yokulahlekelwa isisindo , ukuhlinzwa kwesisindo , ngisho nezinye izindlela ezingezona ukuhlinzeka ukusiza ukuba ulahlekelwe isisindo. Kwezinye izimo, ukulahlekelwa isisindo kunganikeza izinzuzo zezempilo. Kulezo zimo, umhlinzeki wakho womshuwalense wezempilo angase azimisele ukumboza izindleko zokwelashwa kwakho.
Inothi Kusuka
Ukulahlekelwa isisindo kungaba umzabalazo. Ngisho ne-dieters ezinikezele kunazo zonke zinemihla emihle nezinsuku ezimbi, ngokuvamile zizwa zihluliwe, futhi ngezinye izikhathi zifuna ukuyeka. Lapho, siyaqonda ukuthi imigomo yakho yokulahlekelwa isisindo ibalulekile kuwe, futhi sifuna ukukunika ulwazi kanye nokusekelwa okudingayo ukuze ulahlekelwe isisindo. Sivakashele kaningi ukuze uthole amathiphu, amathiphu, kanye nezeluleko ezinobungane okudingayo ukuze uhambo lwakho luphile, lujabule futhi luphumelele.
Ungaqala ngokuhlola lezi zigaba:
- Izisindo zokulahlekelwa kwesisindo
- Ukusebenza kokulahlekelwa kwesisindo
- Ukupheka kanye namathiphu wokupheka
- Izixazululo Zezokwelapha Ukulahlekelwa Isisindo
> Imithombo:
> Indlela Enhle Yokunciphisa Isisindo, Isiqondiso Sokushintsha Kokuziphatha. I-National Heart Lung ne-Blood Institute. http://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm.
> UJohnston, BC (2014b) 'Ukulahlekelwa kwesisindo phakathi kwezinhlelo ezibizwa ngokuthi izinhlelo zokudla', i- JAMA , 312 (9), iphe. 923-933. i-doi: 10.1001 / jama.2014.10397.
> Malik VS, Schulze MB, Hu FB. Ukutholakala kweshukela-iziphuzo ezinomsoco nokuzuza kwesisindo: Ukubuyekezwa okuhlelekile. I-American Journal of Clinical Nutrition . 2006; 84 (2): 274-288. http://ajcn.nutrition.org/content/84/2/274.long.
> I-Office of Supplements Supplements - Izithako Zezidakamizwa Zokulahlekelwa Isisindo: I-Fact Sheets for Professionals. Izikhungo zezempilo zikazwelonke. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/.
> Ukulawula isisindo. I-Medline Plus. https://medlineplus.gov/weightcontrol.html.