I-Weight Loss Motivation

-Delile

• Mhlawumbe kade uzama ukwehlisa amakhilogremu afanayo ayi-10 isikhathi eside, ungatholi mpumelelo yesisindo sesikhathi eside. Uzwakala ujwayelekile?
• Ukuhlala emjikelezweni wokudla ngaphandle kwempumelelo yesisindo sesikhathi eside kudelela izimiso zokuziphatha eziyisisekelo - kepha, kuyenzeka.
• Qhubeka ufundele amathiphu wokukhuthaza ukulahlekelwa isisindo angakugcini kulowo mjikelezo ofanayo wokudla wakudala.
• Isisusa Sokulahlekelwa Isisindo
• Ukudla kusinikeza ithemba elingamanga lokuphumelela kwesisindo.
• Eyodwa Umumo umfundi wabelana ngezindaba zakhe zempumelelo zokwehla kwesisindo ezedlule.
• Kwenzekani lapho uthola impumelelo yesikhashana yokwehlisa isisindo?
• Ngakho-ke, yini okudingeka uyenze ukuze ulahlekelwe isisindo esinempilo? Qhubeka ufunda!
• Ukugqugquzela Ukudla: Ingabe Lokhu Kudla Kwehlukile?
• "Kodwa lokhu kudla kuhlukile ..." Ingabe lokhu kudla ekugcineni kuzoholela empumelelweni yokunciphisa isisindo?
• Imibuzo ongazibuza yona mayelana nempumelelo yokwehlisa isisindo:
• Izici ezi-6 ezikhuthaza impumelelo enempilo yokuncipha kwesisindo:
• Buyekeza kwe-

Mhlawumbe kade uzama ukwehlisa amakhilogremu afanayo ayi-10 isikhathi eside, ungatholi mpumelelo yesisindo sesikhathi eside. Uzwakala ujwayelekile?

UMartha McCully, umeluleki we-Intanethi onama-30, ungumuntu ozivumayo ukuthi utholakalaphi. “Kade ngikhona ngabuya,” usho kanje. "Ngizamile ukudla okuhlukahlukene okubalelwa eshumini nanhlanu eminyakeni efanayo - Ababheki besisindo, iDiet Workshop, iCambridge Diet, izinhlelo zokudla okunomsoco kwabezokudla - njalo bezama ukwehlisa amakhilogremu afanayo ayi-10-15."

Abanye basebenze ngendlela emangalisayo futhi wathola impumelelo yokuncipha -- isikhashana. "Ngezinye izikhathi ngangilahlekelwa ngamakhilogremu angu-20 futhi ngizizwe ngijabule," kusho uMcCully. "Kodwa lapho ngiduka ngabuye ngathola isisindo, okuphansi bekuzokweqisa ngokulinganayo."

Ezinhlungwini zokudla kwakhe-i-mania, uMcCully wayeyisibonelo esiyinhloko senye yezimfihlakalo eziphoqelela kakhulu zokunciphisa umzimba: umbuzo wokuthi yini eyenza abantu bazame ukwehlisa isisindo, ukudla ngemva kokudla, lapho bebhekene nokwehluleka okungaguquki.

Ukuhlala emjikelezweni wokudla ngaphandle kwempumelelo yesisindo sesikhathi eside kudelela izimiso zokuziphatha eziyisisekelo - kepha, kuyenzeka.

Izazi zokusebenza kwengqondo ziye zabonisa ukuthi ukuphikelela kokudla ukudla kuphambene nezimiso eziyisisekelo kunazo zonke zokuziphatha: umthetho wokuthi izenzo ezingalethi umphumela omuhle ekugcineni zishiywe.

Yinto endala yokuqinisa okuhle / engeyinhle yokuqinisa: Ingane ishisa kangaki isandla sayo esitofini ngaphambi kokuba ifunde ukungayithinti?

Izikhathi ezingaki lapho idayeter kufanele yehluleke ngaphambi kokuba ifunde ukuthi ukuzincisha ukudla (isikhathi sokuncishwa okunzima kwekhalori, okulandelwa ukuzitika ngokungenakugwenywa, bese kuncishwa okwengeziwe) akusebenzi?

Qhubeka ufundele amathiphu wokukhuthaza ukulahlekelwa isisindo angakugcini kulowo mjikelezo ofanayo wokudla wakudala.

[iheda = Isisusa sokwehlisa isisindo: izidlo zisinikeza ithemba elingamanga lokuphumelela kwesisindo.]

Isisusa Sokulahlekelwa Isisindo

Ukudla kusinikeza ithemba elingamanga lokuphumelela kwesisindo.

Abaphenyi basondela eduze kwempendulo. Isazi sokusebenza kwengqondo se-University of Toronto uC. Peter Herman, Ph.D., nozakwabo ocwaningweni uJanet Polivy, Ph.D., bachaza into abayibiza ngeFalse Hope Syndrome.

Iveza inkambo evamile ye-roller coaster yokudla:

• isinqumo sokuzithuthukisa / ukugqugquzela ukunciphisa umzimba
• impumelelo yesisindo sokuqala (amakhilogremu alahlekile)
• ukwehluleka kokugcina
• ekugcineni ukuzibophezela okuvuselelwe / ukugqugquzela ukunciphisa umzimba (okungukuthi, ukudla okusha)

Ukuqiniswa okuhle kokuncishiswa kokudla, uHerman noPolivy bakutholile, akukhona kumphumela kepha ezintweni ezimbili ezibalulekile zenqubo: isinqumo sokudla kanye nempumelelo yokuqala yokwehlisa isisindo.

"Zonke izinhlobo zokudla zisebenza isikhashana," kusho uHerman, "futhi umuntu odla ukudla ungena esigabeni sangemva komshado lapho ukuncipha kwesisindo kulula futhi kuyashesha, futhi uzizwa ejabule. Kodwa sithole ukuthi imizwa emihle iqala ngokushesha okukhulu. ukuzibophezela ekudleni kudala imizwa emihle. Bazizwa benciphile vele sebekuhlelile nje, futhi bazizwa benamandla okunika amandla, ukuthi bayalawula. Bagcwele ithemba. "

Eyodwa Umumo umfundi wabelana ngezindaba zakhe zempumelelo zokwehla kwesisindo ezedlule.

UCathy Cavender, oneminyaka engama-43, olwe ngezikhathi ezithile amaphawundi angama-25 ngaphezulu kweminyaka engama-20 edlule, uchaza le nqubo ngokuhlangenwe nakho. "Isikhathi ngasinye unethemba elikhulu," esho. "Uyacabanga, kulokhu ngizokwenza ngempela. Ngokushesha uqhubekela phambili bese uqala ukucabanga, ngizolahlekelwa amakhilogremu ama-2 ngesonto lokuqala, amakhilogremu ama-2 ngokulandelayo, futhi ngenyanga ngizobe sengilahle amakhilogremu ayi-8!"

UMcCully ukhumbula okulindelwe aqala ngalo uhlobo ngalunye olusha lwemithi: "Njalo, lokhu kudla bekuzoba yikhona obekuzoshintsha impilo yami. Ukukwazi ukugqoka lawo mabhulukwe anwebekayo osayizi-6 bekuzongenza ngithande kakhulu , kwamukelwe okwengeziwe."

Kwenzekani lapho uthola impumelelo yesikhashana yokwehlisa isisindo?

Ngokwengqondo, uHerman uthi, "into enobuthi ukuthi impumelelo yokuqala yokwehlisa isisindo iyisiqiniseko esinamandla. Kubalulekile ekugcineni ithemba elingamanga lokuthi ukuzincisha ukudla kuzogcina kusebenza." Futhi-ke, ukudla ngokwe-anecdotally kunikeza indawo yokungaqondakali: Abanye abantu bayaphumelela ekwehliseni isisindo futhi basigcine. Ngakho-ke i-dieters engapheli iyaziqinisekisa ukuthi ngokuzayo izoba yinhle kubo futhi.

Bese iyeka ukusebenza, njengoba kwenza ukudla okuningi okuqinile, okulandelanayo kokwehlisa isisindo. "Umbuzo othakazelisayo lapha," kusho uHerman, "yilokho okwenzekayo lapho abantu behluleka." Abaningi, uthi, bazisole bona noma ukudla, zombili izici ezingase zisetshenziswe ngokuzayo, kunokuba bamukele iqiniso lokuthi ukulahlekelwa isisindo ngokushesha, kulula kuyinganekwane. Ngakho-ke babheka ukudla okuyisimangaliso okulandelayo. Noma bazishaya isifuba ngokungabi namandla ngokwanele, futhi ekugcineni bancoma ukuzincisha okuthile, baqale inqubo kabusha.

Ngakho-ke, yini okudingeka uyenze ukuze ulahlekelwe isisindo esinempilo? Qhubeka ufunda!

[iheda = Isikhuthazo sokudla sempumelelo yesisindo sakho sempilo. Ngabe lokhu kudla kuhlukile?]

Ukugqugquzela Ukudla: Ingabe Lokhu Kudla Kwehlukile?

"Kodwa lokhu kudla kuhlukile ..." Ingabe lokhu kudla ekugcineni kuzoholela empumelelweni yokunciphisa isisindo?

Ukuzigxeka kuyingxenye yale nqubo, kusho uKarin Kratina, M.A., R.D., ongumeluleki eRenfrew Center yaseNingizimu Florida ogxile ekuphazamisekeni kwemikhuba yokudla nokubukeka komzimba. Kepha okudingwa ngabesifazane, uKratina, ukuthi kukaningi "izimboni zokudla nezemfashini ezisenza sizizwe ngathi asilungile ngaphandle kokuthi sizacile."

Ngakho-ke ngenkathi i-dieter engenzi lutho izenzela inombolo kuye ("Angizange ngizame kanzima ngokwanele," "ngikhethe ukudla okungalungile"), umhlaba wonke uqinisa leyo mibono. "Izinga lokuphelelwa yithemba lokwehlisa isisindo liphezulu kakhulu kangangokuba abantu bayamisa ukwahlulela okuhle, ukuqonda okunengqondo nokuqonda yize kukhona imininingwane yokuthi ukudla akusebenzi," kusho uDavid Garner, umqondisi we-River Center Clinic Eating Disorders Programme eSylvania, e-Ohio, noprofesa wezengqondo eBowling Green University. "Ukucwaswa kwabantu abakhulu emphakathini wethu kuyaphawuleka, futhi kuyisikhuthazo esinamandla sokuzama ukushintsha."

Imibuzo ongazibuza yona mayelana nempumelelo yokwehlisa isisindo:

U-Herman uthemba ukuthi abesifazane abaningi baqala ukuzibuza, "Ngizochitha kanjani impilo yami yonke? Ingabe ngizoqhubeka ngishaya ikhanda lami kulolu donga, ngizama ukuba into engingeyona?"

Igcina ngokusebenza, hhayi ngengozi, kufana nesisho sakudala sabakwa-daters, esibamba ukuthi umzuzu oyeka ukufuna ukuthandana okuhle ngumzuzu ongena ngawo empilweni yakho. Uma uyeka ukufunisisa ukudla "okulungile" kokuphahlazeka, uthola indlela efanele yokudla impilo yakho yonke, isisindo esinempilo, ubumnandi nobumnandi.

Izici ezi-6 ezikhuthaza impumelelo enempilo yokuncipha kwesisindo:

1. Ukuvumela ukudla "okunqatshelwe".
2. Ukuzenzela wena, hhayi kwabanye empilweni yakho
3. Ukudla ukudla okunamafutha amancane
4. Ukukhuluma nokubhekana nanoma yikuphi ukubuyela emuva noma ukuthola isisindo ngokushesha
5. Ukuzivocavoca umzimba njalo
6. Mayelana nalezi zinguquko njengesu lempilo yonke (isici esibaluleke kakhulu)

Buyekeza kwe-