Gwema isisindo ngokushesha ngokulungiswa okulula kwendlela yakho yansuku zonke
"Ngifuna ukunciphisa isisindo kodwa kungakhathaliseki ukuthi ngizama kangakanani, angibonakali ukwehla." Ingabe leso sikhalazo sizwakala sijwayele? Uma ufana ne-dieters eminingi ekhungathekile, usuqala ukucabanga ukuthi awusoze uthole umzimba owufisayo.
Kodwa kukhona ithemba. Uma ufuna ukulahlekelwa isisindo, thola ukuthi yiziphi amaphutha okulahlekelwa isisindo okuvamile okungase kukuvimbele ekutholeni imiphumela oyifunayo.
Bese wenza izinguquko ezilula ukuze uhlele uhlelo lwakho lokulahlekelwa kwesisindo futhi lube mncane kakhulu.
Izinto 10 Zokuyeka Ukukwenza Uma Ufuna Ukulahlekelwa Isisindo
- Yeka ukukhetha ukudla okungalungile. Ukhe ukhethe ukudla kangaki ngoba usebenzela umngane? Mhlawumbe uphefumulelwe okhulumela udumo noma okhulumela udumo. Ukudla kungase kube okuphelele komunye umuntu, kodwa izidingo zabo, indlela yabo yokuphila, kanye nokudla kwabo okukhethwa kukho kungaba okungafani ngokuphelele neyakho.
Kwenze lokhu esikhundleni sakho : Zibuze imibuzo emihlanu ebalulekile mayelana nomlando wakho wokudla, isizinda sezokwelapha, nokusekelwa ngokomzwelo. Izimpendulo zizokusiza ukuba ubone izidingo zakho ezikhethekile njenge-dieter futhi ikusize ukhethe uhlelo olungcono kakhulu lokulahlekelwa isisindo kuwe. - Yeka ukubeka imigomo engafanele. I-Dieters ivame ukugqugquzela kakhulu futhi igcwele injabulo ekuqaleni kohlelo lwabo lokulahlekelwa isisindo . Ngokuvamile phakathi nalesi sigaba ukuthi babeka imigomo engafanele yokulahlekelwa isisindo. Kodwa ukulindela okukhulu kungaholela ekutheni uzuze isisindo uma ukunganaki kwenqubekela phambili kuholela ekusweleni kwesisusa .
Kwenze lokhu esikhundleni: Funda ukuthi ungabeka kanjani imigomo encane ozoyifinyelela ngempela . Lezi zinyathelo ezincane zinikeza umgwaqo wendlela yokwenza uhambo lwakho lokulahlekelwa isisindo. Njengoba ufinyelela emgomweni ngamunye omncane uthola ukuqinisa ukuzethemba futhi uhlale ushukumiseleka endleleni eya emgomweni wakho wokugcina.
- Yeka ukusebenzisa "ukungabi nesikhathi" njengesisusa. Enye yezithiyo ezivame kakhulu ukulahlekelwa isisindo yikholelwa yokuthi awunayo isikhathi esanele. Ucwaningo oluthile oluthole ukuthi amaphesenti angu-41 abesifazane athi "ukungabi nesikhathi" kwakungesizathu sokuthi abazange badle kangcono kanti abesifazane abangamaphesenti angu-73 bathi abazange basebenzise ngoba amashejuli abo ayematasa kakhulu. Okubalulekile ukuthi uma ufuna ukunciphisa umzimba, kufanele uthole indlela yokwenza isikhathi semisebenzi enempilo.
Kwenze lokhu esikhundleni: Phuma ikhalenda yephepha elidala bese uthola amawindi wekhathi angadliwa yizidingo eziphelele. Bese udala isimiso semisebenzi enhle yokulahlekelwa kwesisindo . Peni emisebenzini ebaluleke kakhulu futhi uhlele konke okunye okuzungezile. Ungesabi ukufaka ezinye izinto eziza kuqala ekushiseni emuva noma ukucela usizo (bheka into # 4) ukuze ukwazi ukuthatha isikhathi esidinga ukwenza impilo yakho ibe yinto ebaluleke kakhulu.
- Yeka ukuzihlukanisa. Enkulumweni yamuva ne- Biggest Loser -up Hanna Curlee, wathi into ebaluleke kakhulu ayifunde ngesikhathi sokuphumelela kwesisindo sakhe sokulahlekelwa isisindo kwakuwukucela usizo. "Nginamahloni ukucela usizo," esho. "Ngingabiza omunye umuntu futhi ngifune usizo, kodwa ngicabanga ukuthi anginakho muntu." Wabona ngokuhamba kwesikhathi ukuthi unabangane nomndeni abazimisele futhi bakwazi ukumsiza ngokusebenzisa uhambo lwakhe lokulahlekelwa isisindo.
Kwenze lokhu esikhundleni: Funda ukuthi ungathola kanjani ukwesekwa kokudla okuvela emndenini nabangani. Thatha isikhathi sokuzibona izidingo zakho bese usondela kwabanye usizo. Ngaleyo ndlela, uzocaca ngokuchaza izindlela ezithile ezingasiza ngazo. Thola abangane emsebenzini, e-gym, endaweni yakini noma ngisho nasontweni. - Yeka ukubeka phansi ukudla kwakho kokudla. Ingabe ubala ngempela zonke amakholori wakho? Khumbula ukuthi ngisho nekhalori elincane lama-25 elibhebhetheka lapha nakhona kulo lonke usuku lingangezelela. Ukudla okubalwayo, ukudla okuvela ku-plate yokulingana nomlingani wakho wokudlela, nama-calories okudliwe ngesikhathi sokubala ukudla. Ukudla kwakho kwe-caloric yansuku zonke kungase kube ngaphezulu kakhulu kunalokho okucabangayo.
Yenza lokhu kunalokho: Sebenzisa isitifiketi sokudla. Yenza okufakiwe kwakho kunembile ngokuthenga isamba sokudla esingabizi. Ithuluzi lizokuvumela ukuba ubike ubungako obuqondile besabelo ngasinye odlayo.
- Yeka ukukholelwa ukuthi "ukudla okunempilo" kuzokwenza ukulahlekelwa isisindo. Ucwaningo oluthile lubonise ukuthi abantu banamathuba amaningi okudla ukudla ababona ukuthi banempilo. Ucwaningo olulodwa eNyuvesi yaseMichigan lithola ukuthi lapho ukudla kuthiwa "okuphilayo," i-dieters yayidla kakhulu. Okubalulekile? Ukudla kwakho "okunempilo" kungabangela ukuzuza kwesisindo esingenampilo.
Yenza lokhu kunalokho: Yeka ukumaketha kwangaphambili kwephakheji bese uthola ulwazi lwakho kusuka kulebula lamaqiniso enempilo. Ukudla okuthandayo kungase kube nezithako ezimbalwa ezinempilo, kodwa kungenzeka ukuthi ziphakeme kakhulu ngamafutha noma ama-calorie ukuze zibe yingxenye yesisindo sakho sokulahlekelwa isisindo. Ama-avovoco, isibonelo, agcwele amafutha anempilo , kodwa nawo aphezulu kakhulu kilojoule. Kungakhathaliseki ukuthi uyadla ngokulinganisela noma udoti ukudla okukugcwala .
- Yeka ukuhlala usuku lonke. Umsebenzi ongenziwo umsebenzi we- thermogenesis, noma i-NEAT, yigama elihle kakhulu kulo lonke uhlobo olungenzi ukuzivocavoca owenza nsuku zonke. Ikwazi ukuphendula kuze kube ngu-15-30% we-calorie yakho yonke ishisa. Uma uchitha usuku lwakho uhlezi edeskini noma kusihlwa wakho osele embhedeni, amakholori owashisayo kusuka ku-NEAT uyoba mncane.
Kwenze lokhu esikhundleni: Funda ukuthi ungashisa kanjani ukhalori ngaphandle kokuzivocavoca . Thuthukisa i-NEAT yakho usuku lonke. Uma unomsebenzi wedesksi, vuka njalo ngehora bese uhamba uye endlini yangasese endaweni ehlukile, ugcwalise amanzi akho, ugijime umzila ngezinyawo, noma ukhuphuke izitebhisi esakhiweni sakho sehhovisi. Uma uthanda ukubukela ithelevishini ebusuku, faka impahla yokuhlanza noma uthuli esikhundleni sokulala nje embhedeni. - Yeka ukuhlola umsebenzi wakho wokuzivocavoca. Abantu abaningi abafuna ukunciphisa umzimba bajoyine i-gym . Kodwa empeleni kufanele uye eqenjini lezempilo ukuze ushise amakholori. Futhi isikhathi sakho sokuzivocavoca yisikhathi esichitha isikhathi sokuzivocavoca. Akufanele ifake isikhathi osichitha ekamelweni lokungena, ukupaka imoto yakho, nokuxoxa nabangani.
Yenza lokhu kunalokho: Faka imali yokuqapha kwenhliziyo ukuze uthole isilinganiso esinembile sesikhathi sakho sokuzivocavoca. Kunamamodeli ambalwa emakethe, ngakho qhathanisa amanani ukuze uthole okuhambisana nesabelomali sakho. Ukuhlolwa kwezinga lenhliziyo akugcini nje kukutshele ukuthi usebenza kanzima kangakanani, kodwa izinhlobonhlobo eziningi zizokala "isikhathi sakho ebangeni" ukukwazisa kahle ukuthi mangaki amaminithi ongawasebenzisa njengokuzivocavoca. - Yeka ukukhokhela umsebenzi ngokudla okuningi. Kuyinto evamile ukuba isifiso sakho sikhule uma uqala ukuzivocavoca. Kodwa enye yeziphambeko ezivame kakhulu zokulahlekelwa isisindo ukufaka ukudla okulula okunye nokuphatha njengomvuzo wokuzivocavoca. Kodwa ukudla lezo ziphathekayo kungabangela ukuzuza isisindo.
Kwenze lokhu esikhundleni: Hlela ukudla okunamandla, okuphansi kwekhalori ukuze udle ngemuva kokuzivocavoca. Hlanganisa iphrotheni enempilo ene-carbohydrate ukuze ukwanelise ukulamba kwakho futhi ufake izakhi ezilahlekile ngesikhathi sokuzivocavoca. I-glass of skim ubisi lwe-cocokie isebenza kahle futhi iyakuthandeka ngokwanele ukuze uzizwe njengokwelapha. - Yeka ukulindela imiphumela emikhulu kusuka ekushintsheni okuncane. Kukhona amaqiniso athile mayelana nokulahlekelwa kwesisindo ukuthi i-smart dieters ifunde ngemuva kwesikhathi. Enye yazo ukuthi ukudlala kunzima. Yiqiniso, uzobona izikhangiso zamaphilisi amaningi alahlekelwa isisindo esithinta ukukusiza ukuthi ulahlekelwe isisindo ngaphandle komzamo. Futhi eziningi zokudla ezifesheni ezifashisayo zenza izithembiso ezifanayo. Kodwa lezo mikhiqizo nezinhlelo azisebenzi.
Kwenze lokhu esikhundleni: Yamukela iqiniso lokuthi ukulahlekelwa isisindo kunzima, kodwa ungavumeli ubunzima benqubo bukuvimbele. Uma ufuna ukunciphisa umzimba, unga. Kodwa ngeke kube mnandi. Gubha okuncane okufezekile ukuze uhlale ugxile endleleni. Isibonelo, uma isikali singakunikeli imiphumela yokulahlekelwa isisindo oyifunayo, gubha ukuthi udla ukudla okulinganiselayo emini futhi uzikhumbuze ngezinzuzo zezempilo ozithola ngokudla kahle. Uhlelo lwakho lokuzivocavoca lungase lungabangela ukulahlekelwa isisindo okwamanje, kodwa kungakusiza ulale ubusuku obuhle futhi uzizwe ungcono emini. Bheka futhi uvume amaphutha amancane endleleni.
Imithombo:
I-GA Kline, i-SD Pedersen. "Iphutha ekuboneni ngesineke ukulahlekelwa kwe-caloric okudingekayo ekulahlekelweni kwesisindo-ukubhekwa okuvela ku-Plat Triate Trial." Isifo sikashukela, ukukhuluphala nobukhulu beMétabolism Volume 12, Issue 5, amakhasi 455-457, Meyi 2010.
I-Veronique Provencher, uJanet Polivy, uC. Peter Herman. "Ukuphila okuveziwe kokudla. Uma kunempilo, ungadla ngaphezulu!" Umthamo we- Appetite 52, Issue 2, Ephreli 2009, amakhasi 340-344.
UJonathon P. Schuldt., UNorbert Schwarz. "Indlela" yezinto eziphilayo "ekukhuliseni ukukhuluphala? Izimangalo ze-organic zithinta izahlulelo zekhalori kanye nezincomo zokusebenzisa umzimba." Isigwebo kanye nokwenza isinqumo, Umq. 5, No. 3, June 2010, iphe. 144-150.
Welch N, McNaughton SA, Hunter W, Hume C, Crawford D. "Ingabe ukuqonda isikhathi sokucindezela kuyisithiyo sokudla okunempilo nokusebenza komzimba phakathi kwabesifazane?" Ukudla okunempilo yomphakathi. 2009 uJulayi; 12 (7): 888-95.