Izindlela ezi-5 Ezinganakwa Kakhulu Zokunciphisa Isisindo

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Usike i-soda ekudleni kwakho, usebenzisa amapuleti amancane, futhi ungatshela noma ngubani odlula ngendlela engahleliwe inani lama-calories ekudleni kwakho, kepha isisindo asibonakali ngathi siyachitha. Yini okufanele yenziwe intombazane?

Kuyavela, kungahle kube nezinyathelo ezimbalwa endleleni yakho yokwehlisa isisindo ongazinaki. Sikhulume nochwepheshe bokudla okunomsoco uMary Hartley, R.D., mayelana nezindlela ezimbalwa zokwehlisa isisindo abantu abangazicabangi ekuqaleni, kodwa empeleni lezo ezinye zezinto ezinhle kakhulu ongayenza ukuze amaphawundi anyamalale unomphela.

1. Yeka ukuphuza. Ngisho nama-dieters akhuthele kakhulu ngezinye izikhathi ayahluleka uma kuziwa eziphuzweni abazikhethayo. Ngokusho kukaHartley, kungaba yisikhathi sokulahla utshwala. "Ekuqaleni, uyeke ukuphuza utshwala ngoba ugula ukuzizwa unecala, ngesinye isihlava, nokuzwa ngaso ngabathandekayo bakho, kepha, njengebhonasi eyengeziwe, lapho uyeka ukuqunjelwa namakhalori otshwala, wehlisa isisindo. "

2. Hamba uye edolobheni. "Uma uhlala edolobheni elinezinto eziningi zokuhamba zomphakathi nezindawo ezimbalwa zokupaka, kunengqondo ukulahla imoto," kusho uHartley. "Ubani owayazi ukuthi konke lokho kuhamba kuzokwehlisa isisindo?" Uma ithuba livela, yenza umnyakazo omkhulu futhi ubone imiphumela. Ungafuni ukuthuthwa okukhulu kwendawo? Guqula idolobha lakho libe yindawo yakho yokudlala ehamba ngezinyawo noma yebhayisikili.

3. Cisha i-TV. Akufanele kusimangaze ukuthi ushisa ama-calories ambalwa uhlezi futhi ubukele i-TV kunanoma yimuphi omunye umsebenzi. Akugcini lapho, kepha uHartley uthi isikhathi se-TV sivame ukukhuthaza abantu ukuthi badle. Iseluleko sakhe: Ukwehlisa isisindo, sebenzisa isikhathi esincane phambi kwe-TV nesikhathi esithe xaxa wenza noma yini enye.

4. Shintsha imishanguzo yakho. Isidakamizwa sakho singenye yalezo zinto ezibucayi ongaqapheli ukuthi zikugcina ekunciphiseni isisindo. NgokukaHartley, "Ukuzuza kwesisindo kungumphumela oseceleni wemithi ethile yokuphazamiseka kwemizwelo, isifo sikashukela, umfutho wegazi ophakeme, nokuquleka. Uma ucabanga ukuthi umuthi kadokotela uthinta isisindo sakho, khuluma nodokotela wakho, kodwa ungalokothi umise umuthi kadokotela uwedwa ."

5. Nikeza ukudla. "Ubufakazi besayensi obuqinile bubonisa ukuthi abantu 'abadlayo' ngokuvamile abafiki esigabeni sokulungiswa unomphela," kusho u-Hartley. "Shintshela ekudleni kwendabuko uye 'ekudleni okunembile' ukuze unciphise isisindo ngokuhle."

Uzifundile izeluleko zethu, manje sekuyithuba lakho. Sazise ukuthi lezi zindlela zokwehlisa isisindo ebezinganakiwe zikusebenzela kanjani! Beka amazwana ngezansi noma usithumelele i-@Shape_Magazine ne- @ DietsinReview.

Ngu-Elizabeth Simmons we-DietsInReview.com

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