Wit ɔl di fayn fayn it ɛn drink dɛm we yu kin gɛt na pati wit padi dɛm, inklud kuki dɛm we yu mek na os, bɔta kek, ɛn pudding dɛm insay di Nyu Ia ɛn Krismas sizin... yu kin tink se fɔ kip yu wet we gɛt wɛlbɔdi na smɔl prɔblɛm, nɔto so? Bɔku pipul dɛn kin tink se wi kin gɛt bɔku bɔku bɔdi we wi nɔ go ebul fɔ imajin insay di fɛstival sizin. Bɔt di tru tin na dat, i difrɛn smɔl.
Aw big wi kin rili gɛt insay di ɔlide?
Infakt, yu nɔ go gɛt bɔku bɔku bɔdi insay dis tɛm lɛk aw yu go tink. Risach dɔn sho se di avɛrej big pɔsin kin gɛt bitwin 400 gram (0.4kg) ɛn 1 kilogram (2.2 lbs) insay di fɛstival sizin.
So usay di prɔblɛm de? Di prɔblɛm bigin wit da ɛkstra af kilo de, da ɛkstra kilo de, da ɛkstra kilo de de na di bɔdi ivin afta di fɛstival sizin, de ad ia afta ia. Imajin se if yu gɛt af kilo ɛvri ia insay Disɛmba, i kin bi fayv kilo insay tɛn ia.
Akɔdin to di wan dɛn we sabi bɔt it, "Pipul dɛn we dɔn ɔlrɛdi gɛt bɔku bɔku bɔdi ɛn we fat kin gɛt mɔ wet insay di fɛstival sizin pas di wan dɛn we gɛt wɛlbɔdi wet. Dɔn bak, di wet we dɛn kin gɛt insay dɛn fɛstival sizin ya na di men tin we kin mek dɛn gɛt mɔ wet ɔlsay na di ia."
So, aw yu go ebul fɔ kɔntrol yu wet fayn fayn wan, pan ɔl we yu stil de ɛnjɔy yu famili in tradishɔn ɛn it dɛn we yu nɔ go fil gilti?
Di tin we impɔtant pas di it we wi de it na di we aw wi de tink!
As di wan dɛn we sabi bɔt it kin tɔk, "Di tin we impɔtant pas ɔl na ya na di we aw wi de tink. Bikɔs di gol na fɔ it tin dɛn we gɛt wɛlbɔdi, wi nɔ sabi fɔ it tin dɛn we nɔ fayn, lɛk fɔ pul sɔm it dɛn kpatakpata, fɔ fil shem ɔ fɔ gilti fɔ gɛt mɔ wet."
Laif shɔt, wi fɔ liv am di ful wan. Ɛspɛshali insay fɛstival tɛm lɛk dis, it nɔ jɔs de bɔt kalori ɛn ɛnaji. Na wi tradishɔn, wi kɔlchɔ, i de bil wi famili bon, lɔv ɛn mɛmori.
So, insted fo luk holide fud en se, " Oh, a no kin it dis," trai fo bi mindful en hapi fo wetin yu de du en wetin yu de it. Insay da tɛm de, mek di bɛst tin dɛn fɔ disayd fɔ du.
Praktikal advays fɔ ɛnjɔy di fɛstival sizin we yu nɔ go gɛt mɔ wet
Okay, so lɛ wi luk sɔm prɛktikal advays dɛn we go ɛp yu fɔ de gladi insay dis fɛstival sizin, we yu nɔ fɔ wɔri tumɔs bɔt wet.
| Advays we yu fɔ fala | Wetin mek dat impɔtant? |
|---|---|
| Nɔ opin di rod. | I nɔ fayn fɔ skip lanch bikɔs yu gɛt big pati da nɛt de. dis de put yu bכdi insay ‘starvation mode’, we de mεs yu angri εn satiety signal dεm. Yu kin dɔn fɔ drink pasmak leta. |
| Fɔ tink gud wan we yu de it | If yu de na di kichin ɔ nia di tebul fɔ it, yu go want fɔ kɔntinyu fɔ put it na yu mɔt we yu nɔ no. So, muf kɔmɔt nia di tebul fɔ it we yu de tɔk. We yu dɔn it, pak di tin dɛn we lɛf kwik kwik wan ɛn put am na frij. |
| Lisin to yu bɔdi. | I impɔtant fɔ ɔndastand di "A angri ɔ a dɔn it inof?" kwɛstyɔn. Yu kin tray smɔl pan ɔltin we de na di tebul. Bɔt dat nɔ min se yu fɔ it di wan ol plet we gɛt pɔt wit chiz. Lisin to yu bɔdi we i se "inaf is enough." |
| Pik tin dɛn we go mek yu gɛt wɛlbɔdi. | Yu nɔ nid fɔ giv ɔp yu fav pɔmpin pay ɔ bɔta mash potato. Bɔt tray fɔ ful-ɔp bɔku pan yu it dɛn wit tin dɛn we go mek yu gɛt wɛlbɔdi. Kɔt bak pan grevi ɛn ebi ebi sos, ɛn pik mɔ vɛjitebul, salad, ɛn it dɛn we dɛn dɔn gril ɛn bek. |
| Alaw yusɛf fɔ it di it dɛn we yu lɛk. | Speshal it dɛn de we dɛn kin mek as famili tradishɔn ɛn we yu kin jɔs gɛt fɔ it wan tɛm insay di ia, nɔto so? Yu gɛt rayt fɔ ɛnjɔy dɛn tin dɛn de we yu nɔ gilti ɔ fred. |
| Slip fayn fayn wan. | Pan ɔl we dis kin at smɔl insay di fɛstival sizin, we dɛn nɔ kin slip bɛtɛ, di bɔdi in ɛnaji kin go dɔŋ. Dis kin mek wi tɔn to it dɛn we gɛt shuga ɛn we nɔ gɛt bɛtɛ tin fɔ it. |
| Muv rawnd smɔl, du sɔm ɛksɛsayz. | Pan ɔl we i kin tan lɛk se yu de kɔp we di wɛda kol ɛn di de layt shɔt, du sɔntin we smɔl. Tin dɛn lɛk fɔ waka smɔl mɔ we yu go bay tin fɔ di fɛstival, ɔ fɔ go na do fɔ waka shɔt afta yu it gud it kin rili bɛnifit yu. |
Tink fɔ lɔng tɛm.
If yu tink bɔt di it dɛn we yu de it insay di ɔlide, dat kin ɛp yu fɔ kɔntrol di wet we yu de gɛt fɔ shɔt tɛm. Bɔt mɛmba fɔ luk di big pikchɔ. We i kam pan wi wɛl bɔdi, wi kin tink pasmak bɔt wetin kin apin insay shɔt tɛm, lɛk 6 wik. Wi nɔ de tek am bak di pawa we wi gɛt fɔ mek wi gɛt wɛlbɔdi layf fɔ lɔng tɛm . So tink bɔt dis ɔlide sizin as jɔs wan pat pan da lɔng tɛm waka de.
If yu de wɔri bɔt aw yu de yuz yu wet, ɔ if yu want fɔ no mɔ bɔt aw fɔ it fayn, nɔ ɛva shem fɔ tɔk to yu famili dɔktɔ .
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we di wet we pɔsin kin gɛt we i de ɔlide kin smɔl, i kin ad pan am as di ia dɛn de go ɛn i kin bi big prɔblɛm.
- Di tin we impɔtant pas ɔl na di we aw pɔsin de tink. Fɔ it na tin we pɔsin kin ɛnjɔy, na tradishɔn. Ɛnjɔy am witout gilti.
- Yu fɔ tink gud wan we yu de it. Lisin to yu bɔdi we i se "inaf is enough."
- Pan ɔl we yu de ɛnjɔy di it dɛn we yu lɛk, balans yu layf wit vɛjitebul dɛn, frut dɛn, ɛn ɛksesaiz we gɛt wɛlbɔdi.
- Hεlth layf nכto sכt tεm ‘diet’, na lכng tεm joyn. Ɛn di fɛstival sizin na pat pan da waka de.
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