Ungayifinyelela Kanjani Imigomo Yakho Yokwehlisa Isisindo Ngaphandle Kokuzibeka

-Delile

• Uma uyisigqila esikalini ...
• Uma ubala wonke amakhalori...
• Uma ucabanga ngenani lama-calories ashiswe ngesikhathi sokujima...
• Uma ubuchopho bakho bethosiwe kukho konke ukulandelwa kukonke ...
• Futhi uma ujwayele ukukala impumelelo yosuku lwakho ...
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Kulesi sikhathi sokwaziswa, unawo wonke amathuluzi owadingayo ukuze ugcine imigomo yakho yokwehlisa isisindo somkhondo: ithuluzi elibala izinyathelo zakho, uhlelo lokusebenza olusebenzayo lokungena kuwo wonke amakhilomitha ayi-.1, namakhalori abala ukudla kwakho kwansuku zonke. Ungase ucabange ukuthi ukulandelela eduze imizamo yakho yokwehlisa isisindo kuyisihluthulelo sempumelelo. Kepha ukucabanga ngalezi zinombolo kuvuselela ikhawunta yakho yesinyathelo ngemuva kohambo ngalunye olufushane, ukulandelela wonke amakhalori angena emlonyeni wakho, noma ukunyathela esikalini kaningi ngosuku-kungathatha umthelela. "Abantu abaningi bayakhungatheka ngalokhu kugreda," kusho uPat Barone, umqeqeshi wokwehlisa isisindo nomsunguli weCatalyst Coaching. "Ngiqonde ukuthi ingabe silidinga ngempela ibanga lika-A, B, noma C ezimpilweni zethu? Cha."

Ukusebenzisa lezo zinombolo ukukuqondisa ekukhetheni okunempilo kuyinto eyodwa, kepha ukulandelela kuba yingozi uma unikeza lezo zinombolo ukubaluleka kakhulu. "Kunikeza umbono wokuthi uyileyo nombolo noma ukuthi ukufaneleka kwakho kunamathiselwe kuleyo nombolo, futhi akukho kulokhu okuyiqiniso," kusho uBarone. Ngemuva kwakho konke, ukubuka izinqumo zakho zansuku zonke njengokuhle noma okubi akukubi kuzo zonke izindawo ezimpunga eziza nokuphila impilo enokulinganisela (isb., Ukudla ikhukhi leholide akusho ukuthi wehlulekile).

Ukuzizwa unecala noma unamahloni lapho ungakhethi i-A+ kungaba nomthelela omubi empilweni yakho yengqondo, kusho uGail Saltz, udokotela wezifo zengqondo nombhali wezincwadi. Amandla Okuhluka. Ngaphezu kwalokho, ungase uphazamise izinhloso zakho ezinempilo ungahlosile uma uba nengcindezi noma ukhathazekile ngokuhluleka. "Ngeshwa, ukupompa amazinga okucindezeleka kuphakamisa i-cortisol, okwenza kube nzima kakhulu ukunciphisa umzimba," kusho uSaltz. Uma ucindezelekile, umzimba wakho ungena kumodi yokulwa-noma-yendiza bese uzama ukubambelela kuwo wonke amakhalori namangqamuzana anamafutha ongawakwazi ukuze uphile. Okusho ukuthi lawo maphawundi angafuneki awayi ndawo.

Ngaphambi kokuthi ushiye konke ukubala nokulinganisa okuhle, yazi ukuthi abanye abantu bangayenza into yokubala ikhalori isebenze. ngaphandle ukuyivumela ithathe izimpilo zabo. Kumayelana nokuzazi kanye nokulungisa uhlelo lokwehlisa isisindo uma likucindezela. "Kunabantu ababambelela futhi bahileleke kakhulu ekuphathweni kwezinto, futhi uma kunguwe lokho mhlawumbe kungaba ngcono ukuthi ungathathi isinyathelo esiqinile," njengokuqapha konke ukuluma noma isinyathelo osithathayo, kusho uSaltz.

Iphuzu akukhona ukuyeka ukuqapha intuthuko yakho ngokuphelele, kodwa kunalokho ukushintsha ukuthi uhlola kanjani futhi nini intuthuko yakho. Zonke izinombolo ziwulwazi nje oluyisisekelo, kusho uBarone. Ngakho-ke uma ubukade unolwazi ngabalandeleli esikhathini esedlule, usuvele uyazi ukuthi udinga ukusebenza kangakanani ukuze ufinyelele izinyathelo eziyi-10,000 ngosuku noma ukuthi ama-calories angu-1,500 abukeka kanjani. Sebenzisa lolo lwazi njengesilinganiso esilinganayo salokho okudingeka ukwenze ukufeza izinhloso zakho, bese wamukela le mikhuba emine "yombiko wenqubekela phambili" enempilo esikhundleni salokho.

Uma uyisigqila esikalini ...

Kala kancane, noma kuphi phakathi kwesonto kanye kuya kanye njalo ezinyangeni ezintathu kuya ngokuthi yini ekuvimbela ukuba weqe ngokweqile. Ngaleyo ndlela, uzogwema ukukhathazeka ngokweqile ngezinguquko ezingasho lutho, kusho uBarone. Isisindo sakho singaguquguquka usuku nosuku ngokuya ngezinto ezifana nokudla kwakho kokugcina, lapho ukuyo esikhathini, nokuthi ugcine ukusebenzela nini. Ukwelula isikhathi phakathi kwesisindo kukunika isithombe esicacile sentuthuko yakho. "Abantu bayesaba ukuthi badinga inombolo ukuze bathembeke kubo," kusho uSaltz. Esikhundleni salokho, naka indlela ozizwa ngayo kunokusekela leyo mizwa ngaphandle kwenombolo esikalini.

Uma ubala wonke amakhalori...

Cabanga ngosayizi wengxenye esikhundleni salokho. Isibonelo, hlose ukudla ingxenye ethile yephrotheni elingana nosayizi wentende yesandla sakho esidlweni ngasinye kunokuba ucabange ukuthi ucezu lwenkukhu luyangena yini esabelweni sakho sekhalori sosuku. Ungafeza into efanayo ngaphandle kokudinga ukulandelela okuthile ngqo, kusho uSaltz. (Thola lezi ezinye izindlela zokunciphisa umzimba ngaphandle kokuzama nokuzama.)

Uma ucabanga ngenani lama-calories ashiswe ngesikhathi sokujima...

Yenza lula indlela yakho bese uzama ukwenza okuthile okusebenzayo nsuku zonke. Lokho akusho ukuthi idinga ukuba yisigaba esinzima semizuzu engu-90. Kungaba lula njengokuzibophezela ekuhambeni okungenani imizuzu engama-30 ngosuku. Kwenze umgomo wokumane uqhubeke, futhi ungase ukhuthazeke nokuqhubeka.

Uma ubuchopho bakho bethosiwe kukho konke ukulandelwa kukonke ...

Gxila emikhubeni enempilo. "Khohlwa izinombolo-mina, ukushintsha imikhuba kusebenza kahle ngokuhamba kwesikhathi," kusho uBarone. Uma une-snack esingenampilo njalo ntambama, shintshanisa ngokuthola okunye okunomsoco. Noma uma amaSonto ejwayele ukuchithelwa i-brunching, cindezela ukujima noma ngebhayisikili endaweni yokudlela. "Shintsha eminye yaleyo mikhuba edala umonakalo futhi uzothola okuningi," esho. Uma sekuwumkhuba, akusekho ukuqagela okuhilelekile. (Ama-tracker we-Tech anezinzuzo zawo. Nazi izindlela ezinhlanu ezinhle zokusebenzisa i-fitness tracker yakho okungenzeka ukuthi awukaze uzwe ngayo.)

Futhi uma ujwayele ukukala impumelelo yosuku lwakho ...

Esikhundleni sokubeka ukudla kwakho nokukhetha ukuzivocavoca, zihlole ngobumnene ngaphambi kokulala, kusikisela uBarone. Ungasebenzisi leso sikhathi ukwahlulela yonke imininingwane yosuku kepha njengokuhlola okujwayelekile kokuthi uzizwa kanjani. "Wadla kakhulu namuhla? Uzizwa usindwa?" uthi."Khona-ke, lungisa lokho kusasa." Zinike ikhefu, futhi sizobheja ukuthi uzolala kalula. (Ngemuva kwakho konke, ukulala kuyinto ebaluleke kakhulu yokwehlisa isisindo.)

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