Aw yu de tray tranga wan fɔ lɛf fɔ it bɔku bɔku it dɛn? Sɔm pipul se nɔr it carbs, ɔda wan dɛn se nɔr it fat. di onli sayɛns sikrit bihayn ɔl dis na di kɔnsɛpt fɔ ‘kalori dɛfisit’. Dis kin tan lɛk sayɛns wɔd, bɔt fɔ tru, i rili simpul. Tide wi go tok abaut dis fo we we go izi fo yu fo andastan, laik se yu de tok to yu padi.
Fɔs, wetin na dis ‘kalori’?
Fɔ tɔk am simpul wan, kalori na wan yunit fɔ mɛzhɔ di ɛnaji we de insay di it we wi de it. Jɔs lɛk aw motoka nid petrol fɔ mek i ebul fɔ rɔn, na so ɔl di sɛl dɛn na wi bɔdi nid ɛnaji fɔ mek i ebul fɔ wok. Dis enaji de kɔmɔt frɔm di it we wi de it ɛn drink. We wi de it, wi bɔdi kin brok da it de ɛn pul di ɛnaji we de insay. Dɛn kin yuz dis ɛnaji fɔ du ɔl wetin wi de du, lɛk fɔ blo, tink, waka, ɛn slip.
Bɔt, di bɔdi nɔ nid ɔl di ɛnaji we de insay ɛni it we wi de it wantɛm wantɛm. Di bɔdi rili kleva fɔ kip da ɛkstra ɛnaji de, dat na, ɛkstra kalori, fɔ yuz leta. Bɔku tɛm dɛn kin kip dis as fat. We yu go na di jim ɛn wok, stɔdi fɔ ɛgzam, ɔ du ɛni ɔda tin we nid trɛnk, di bɔdi de yuz da ɛnaji de we i dɔn kip.
Naw tink bɔt am, wetin go apin if yu it mɔ kalori pas wetin yu de bɔn insay di de? Dɛn ɛkstra kalori dɛn de kin de na yu bɔdi as fat, ɛn dis kin mek yu gɛt mɔ wet.
Bɔt, di ɔda say pan dis na tru bak. If yu bɔn mɔ kalori pas aw yu de it fɔ wan de, yu go lɔs yu wet. Dis na wetin wi kɔl kalori dɛfisit .
We yu mek yu nɔ gɛt bɛtɛ kalori dis we, yu bɔdi kin bigin fɔ bɔn di fat we yu bin dɔn kip fɔ gɛt di ɛnaji we i nid. Dis na di we aw pɔsin kin lɔs in wet. Infakt, yu nɔ go ebul fɔ lɔs yu wet if yu nɔ gɛt bɛtɛ kalori.
So, aw big mi kalori dɛfisit fɔ bi?
Di bɛst we fɔ lɛf fɔ it bɔku bɔku it dɛn fayn fayn wan na fɔ mek yu nɔ gɛt lɛk 500 kalori dɛn ɛvride. Dis we ya, yu kin lɔs lɛk wan paund (lɛk 0.45 kilogram) insay wan wik.
Bɔt dis rili impɔtant:
- uman dεm εn di wan dεm we dεn asaynd fכ uman we dεn bכn dεn fכ it at le 1200-1500 kalori fכ wan de.
- Man ɛn di wan dɛn we dɛn gi man we dɛn bɔn dɛn fɔ it at le 1500-1800 kalori fɔ wan de.
If yu ridyus di kalori we yu de it pas dis, dat kin ambɔg yu wɛlbɔdi. So, i go fayn fɔ tɔk to yu dɔktɔ bɔt di smɔl kalori we yu nid fɔ it fɔ wan de.
Dɔn bak, mɛmba se nɔto ɔlman nid fɔ gɛt bɛtɛ kalori. Dis kin jɔs nid fɔ apin if yu nid fɔ lɛf fɔ it bɔku bɔku it fɔ wɛlbɔdi biznɛs ɔ fɔ ɔda rizin. If yu gɛt ɔda mɛrɛsin (e.g., dayabitis, ay blɔd prɛshɔn), mek shɔ se yu go to dɔktɔ bifo yu bigin fɔ plan fɔ lɔs yu wet.
Aw fɔ mek yu nɔ gɛt bɛtɛ kalori?
Dis nɔ at lɛk aw yu go tink. Tri we dɛn de.
| We | Wan simpul ɛksplen |
|---|---|
| 1. Kɔntrol di it we yu de it | Fɔ it smɔl kalori pas aw yu de bɔn ɛvride. Fɔ ɛgzampul, if yu nid 2,000 kalori fɔ wan de, if yu it 1,500 kalori nɔmɔ, dat kin mek yu nɔ gɛt 500 kalori. |
| 2. Ɛksesaiz | Fɔ bɔn ɛkstra kalori tru ɛksɛsayz we yu nɔ chenj di nɔmba fɔ di kalori dɛn we yu de it fɔ wan de. Fɔ ɛgzampul, if yu it 2,000 kalori ɛn bɔn 500 kalori tru ɛksesaiz, yu go stil gɛt 500 kalori dɛfisit. |
| 3. Fɔ jɔyn ɔl tu di we dɛn | Dis na di we we go wok fayn pas ɔl. Pan ɔl we yu de kɔntrol di tin dɛn we yu de it, yu kin du ɛksɛsayz bak. Fɔ ɛgzampul, if yu kɔt 300 kalori pan yu it ɛn bɔn 200 kalori bay we yu de du ɛksɛsayz, i go izi fɔ mek yu nɔ gɛt 500 kalori. |
Di nɔmba fɔ di kalori dɛn we yu nid kin dipen pan tin dɛn lɛk di ej, man ɔ uman, ayt, wet, ɛn ɔmɔs ɛksesaiz yu de du. I dipen bak pan yu mεtabolik rεt , we na di rεt we yu bכdi de bכn kalori dεm we yu de rεst. Sɔm mɛrɛsin, lɛk haypo tayroyd, kin mek dis rεt slo.
Wetin kin apin if yu kɔt di kalori tumɔs?
Sɔm pipul dɛn kin tray fɔ lɔs dɛn wet kwik kwik wan bay we dɛn kin kɔt di kalori tumɔs. Dat nɔto fayn tin. I kin mek bɔku bad bad tin dɛn apin.
I nɔ kin izi fɔ mek di bɔdi ebul fɔ sɔlv di prɔblɛm we i kin gɛt we i nɔ gɛt bɔku kalori wantɛm wantɛm. Ɛn i nɔ de sataynabul bak. So, fɔ mek yu ebul fɔ lɔs yu wet fayn fayn wan, i impɔtant fɔ mek yu nɔ gɛt bɛtɛ kalori we yu go kɔntinyu fɔ gɛt ɛn nɔ wɔri bɔt am .
Wetin na di bɛst it dɛn fɔ mek yu nɔ gɛt bɛtɛ kalori?
Na sɔm simpul advays dɛn we go ɛp yu:
- Kɔt di drink dɛn we gɛt shuga: Drink wata insted ɔf soda, ɛnaji drink, ti we dɛn dɔn swit, ɛn frut drink dɛn we yu bay na stɔ. Wata nɔ gɛt ɛni kalori. Ivin we yu fil angri, yu kin rili tɔsti. So tray fɔ drink wan glas wata fɔs.
- Ridyus simpul kabɔhaydrɛt: Fɔ it tin dɛn we gɛt bɔku fayv lɛk brawn rays, ɔtmil, ɔl gren, vɛjitebul, ɛn frut dɛn kin mek yu fil ful fɔ lɔng tɛm pas tin dɛn lɛk wayt bred, wayt rays, ɛn pasta we yu kin it ɔltɛm.
- Ad prɔtin ɛn gud fat: Ad tin dɛn lɛk fish, chukchuk, eg, nɛt, chikip, ɛn lentil to yu it.
- Tek tɛm we yu de it na do: Nɔ it bɔku bɔku it dɛn ɛn it tin dɛn we gɛt ɔyl.
- Rid di lɛbl dɛn: No di kalori ɛn shuga we de insay wan it paket.
- Kuk na os: We yu de kuk na os, yu kin kɔntrol wetin yu de ad.
Aw impɔtant ɛksesaiz impɔtant?
Di bɛst tin kin kɔmɔt frɔm we yu de it ɛn ɛksesaiz , pas fɔ jɔs it. Tray fɔ du ɛksɛsayz fɔ at le 30 minit ɛvride, bɔku pan di de dɛn insay di wik. Tin dɛn lɛk fɔ waka kwik kwik wan, fɔ mek gadin, fɔ rayd baysikul, ɛn fɔ swim fayn.
Dɔn bak, if yu du trɛnk trenin fɔ at le tu dez insay di wik, dat kin ɛp fɔ mek yu mɔsul dɛn strɔng ɛn mek yu bɔn mɔ kalori. Bɔt i impɔtant fɔ tɔk to dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz, mɔ if yu dɔn pas 50 ia ɔ yu gɛt ɔda sik dɛn.
Mɛsej we dɛn kin kɛr go na os
- Fɔ lɛ yu lɔs yu wet, yu nid fɔ mek ‘kalori dɛfisit’ bay we yu de bɔn mɔ kalori pas aw yu de it.
- If yu nɔ it lɛk 500 kalori ɛvride, na gud gol fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.
- Fɔ kɔt di kalori tumɔs wan tɛm nɔ kin fayn ɛn i nɔ kin izi fɔ mek yu kɔntinyu fɔ gɛt am.
- Fɔ mek yu gɛt di bɛst rizɔlt, yu fɔ du ɛksɛsayz ɔltɛm wit fayn it we gɛt fayv ɛn prɔtin.
- Tɔk to yu dɔktɔ bifo yu bigin ɛni plan fɔ lɛf fɔ it bɔku bɔku it, mɔ if yu gɛt ɔda tin dɛn we de mɔna yu fɔ gɛt wɛlbɔdi.
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