Yu dɔn bigin fɔ kɔnt di kalori dɛn we yu de it fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi? Lɛk bɔku pipul dɛn, yu kin fil se dis kin tranga smɔl ɛn di tin dɛn we kin apin nɔ kin apin kwik lɛk aw yu kin tink? Na nɔmal tin fɔ fil da we de. Infakt, fɔ kɔnt di kalori nɔ simpul lɛk blak ɛn wayt. So tide, lɛ wi tɔk bɔt di tru tin bɔt aw fɔ kɔnt di kalori, aw fɔ du am kɔrɛkt wan, ɛn us mistek wi kin mek we i kam pan am.
Fɔs, wetin na kalori?
Fɔ tɔk am simpul wan, wan kalori na wan yunit we gɛt ɛnaji. Jɔs lɛk aw motoka nid petrol fɔ rɔn, na so wi bɔdi nid trɛnk fɔ wok, blo, tink, ɛn waka. Wi kin gɛt dis ɛnaji frɔm di it we wi de it. Jɔs lɛk aw dɛn kin mɛzhɔ di ɛnaji we de insay di it we wi de it bay di kalori dɛn, na so di ɛnaji we wi bɔdi de spɛn na di kalori dɛn bak.
Bɔt na ya wi nid fɔ no ɔda tin. Dat na bɔt "ɛmti kalori" . Sɔm drink, swit, ɛn sɔm fast fud (junk fud) gɛt dɛn ɛmti kalori ya. Dat min se, pan ɔl we dɛn de gi yu bɔdi ɛnaji, dɛn nɔ de gi ɛni nyutrishɔn valyu - dat na, vaytamɛn, minral, prɔtin, ɛn ɔda tin dɛn.So dis ɛnaji kin lɔs kwik kwik wan, ɛn angri kin kam bak.
Mɛmba se nɔto jɔs di nɔmba fɔ di kalori dɛn impɔtant, bɔt na us kayn it dɛn kalori dɛn de kɔmɔt frɔm.
Nɔ tink se yu go lɔs yu wet wantɛm wantɛm afta yu dɔn kɔt di kalori dɛn.
Bɔku pipul dɛn kin tink se, "If a ridyus di kalori dɛn we a de it, a go mɔs lɔs mi wet." Pan ɔl we dis na tru bay tiori, wi bɔdi de wok di we we nɔ izi fɔ du. We yu ridyus di it we yu de it wantɛm wantɛm, yu bɔdi nɔ de lɔs yu wet wantɛm wantɛm.
Wetin mek dat de apin?
- Di fɔs tin we yu kin lɔs na wata: If yu lɔs smɔl wet insay di fɔs dez we yu de kɔt di kalori, sɔntɛm nɔto bikɔs yu bɔn fat. Na bikɔs yu de lɔs di wata we yu nɔ nid fɔ kip. Dat na gud tin, bɔt nɔto rial weit lɔs.
- Metabolic Adaptation: Tink bɔt yu bɔdi lɛk smat manija. We yu ridyus di ɛnaji we yu de it (kalori), yu bɔdi de yuz wetin i gɛt fayn fayn wan ɛn i de ridyus di ɛnaji we i de west. Dis min se yu mɛtabolism de slo smɔl. Dɛn kɔl dis Mɛtabolik Adapshɔn . Dis na di rizin we mek yu nɔ go lɔs yu wet kwik kwik wan lɛk aw yu tink.
- Ɛksesaiz ɛn Mɔsul: If yu de du ɛksɛsayz we yu de kɔntrol yu kalori, dat na fayn tin. Ɛksesaiz de bɔn kalori ɛn bil mɔsul . Di impɔtant tin ya na dat di mɔsul dɛn we pas fat.So, we yu de du ɛksɛsayz, di skel nɔ go chenj bɛtɛ. Bɔt nɔ wɔri bɔt am. Bikɔs yu bɔdi fat de go dɔŋ, ɛn dɛn de bil wɛlbɔdi mɔsul insay in ples. Dat min se yu bɔdi shep, yu trɛnk, ɛn ɔl yu wɛlbɔdi de go bifo.
Du ɛn nɔ fɔ du we yu de kɔnt di kalori dɛn
Fɔ mek dis waka go bifo, wi nid fɔ fala sɔm tin dɛn ɛn avɔyd bak sɔm mistek dɛn.
| ✔️ Di 'Dos'. | ❌ Di ‘Don’ts’. |
|---|---|
| Pik it dεm we gεt mכr it (e.g. vεgεtebul, frut, fayv, protin) . | Nɔ jɔs pe atɛnshɔn pan di kalori kɔnt. Tink bɔt di kwaliti we di it gɛt bak. |
| Kɔmbayn di kalori kɔntrol wit ɛksɛsayz ɔltɛm . | Nɔ fast fɔ ɛni rizin. I go mek yu mɛtabolism slo. |
| Peshɛnt ɛn kɔnsistɛns wit dis. I kin tek tɛm fɔ si di tin dɛn we kin apin. | Nɔ ɛkspɛkt fɔ gɛt rizɔlt fɔ wan nɛt . Dis na maratɔn, nɔto sprint. |
| Lisin to yu bɔdi. No tin dɛn lɛk angri ɛn taya. | Nɔ pul ɔl di it grup dɛn , lɛk kabɔhaydrɛt, if yu nɔ gɛt dɔktɔ advays. |
| Drink inof wata ɔl di de. | Nɔ wɔri fɔ de luk di skel ɔltɛm . Tink bɔt di difrɛns we de pan yu klos ɛn aw yu de fil layt pan yu bɔdi. |
| Tɔk to yu dɔktɔ ɛn gɛt advays bifo yu bigin dis. | Nɔ fɔgɛt bɔt "ɛmti kalori." Limit drink dɛn we gɛt shuga ɛn it dɛn we gɛt bɔku shuga. |
So, aw yu kin lɔs yu wet fayn fayn wan?
Naw yu ɔndastand se dis nɔto jɔs nɔmba gem. Fɔ lɔs yu wet fayn ɛn gɛt wɛlbɔdi na chenj na yu layf. I nɔto ‘dayt’ fɔ sɔm tɛm.
Di tin we impɔtant pas ɔl na fɔ it tin dɛn we gɛt balans . Dat min se yu fɔ pripia it dɛn we go gi yu bɔdi di rayt prɔtin, kabɔhaydrɛt, fat, vaytamɛn, ɛn minral. Fɔ kɔnt di kalori kin ɛp fɔ dis, bɔt nɔ mek dat na yu wangren gol.
Yu nɔ nid fɔ go tru dis waka yu wan. Wan plan de fɔ it ɛn ɛksesaiz we bɛtɛ fɔ yu bay yu ej, ayt, wɛlbɔdi, ɛn di lɛvɛl we yu de du tin. So, i go fayn ɛn i go fayn fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du sɔntin lɛk dis, ɛn go to pɔsin we sabi bɔt it fɔ advays if nid de.
Mɛsej we dɛn kin kɛr go na os
- Fɔ kɔnt kalori na jɔs wan tin we yu kin yuz pan yu wet lɔs joyn. I nɔto di kɔmplit sɔlvishɔn.
- Bifo yu kɔnt di kalori dɛn, pe atɛnshɔn pan di fayn fayn tin dɛn we di it we yu de it gɛt. Stay away frɔm ɛmti kalori dɛn.
- Peshɛnt as yu bɔdi de ajɔst to di kalori we yu nɔ de it (mɛtabolik adapteshɔn). Nɔ ɛkspɛkt fɔ gɛt rizɔlt wantɛm wantɛm.
- I impɔtant fɔ du ɛksɛsayz ɔltɛm fɔ mek yu gɛt wɛlbɔdi mɔsul dɛn ɛn fɔ bɔn fat.
- Bifo yu bigin ɛni program fɔ lɔs yu wet, i rili impɔtant fɔ go to yu dɔktɔ fɔ mek yu gɛt sef plan we go fayn fɔ yu.
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