Yu dɔn ɛva bigin fɔ it plan, ɔ afta yu si am na di intanɛt ɔ pɔsin tɛl yu, dɔn yu giv ɔp afta tu ɔ tri dez bikɔs yu tink se, "O, a nɔ go ebul fɔ du dis"? Ɔ yu dɔn ɛva disapɔynt bikɔs di it plan we yu pe bɔku mɔni fɔ nɔ fit yu apɛtit, yu wok schedule, ɔ di it dɛn we yu kuk fɔ yu famili? Yu nɔ de yu wan, dis na prɔblɛm we bɔku pipul dɛn gɛt.
Insted of di "wan-size-fits-all" it plan dem we de na intanet en buk, aw i go fayn if yu kin mek yu own meal plan we fit yu bodi, yu layf, en wetin yu laik? Na dat wi go tok abaut tide.
Wetin na di bɛst it? Di wan we de wok fɔ yu!
Sɔntɛm yu nɔ go want fɔ stik to it we gɛt bɔku lɔ ɛn rigyuleshɔn dɛn. Bɔt di gud nyus na dat yu nɔ nid dia dia it plan ɔ kɔmplikɛt it ɛn ɛksesaiz plan fɔ lɛf fɔ it bɔku bɔku it. Infakt, ivin if yu jɔs ridyus di kalori we yu de it ɛvride smɔl, if yu du am di we we go mek yu bɔdi fayn, na in go du fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.
Ivin risach dɔn pruv se "ɛni it plan we de ridyus di kalori we yu de it go mek yu lɔs yu wet." Dat min se i nɔ mata if i gɛt bɔku kabɔhaydrɛt, i gɛt bɔku prɔtin, ɔ i nɔ gɛt bɔku fat.
Bɔt di big prɔblɛm we de ya na fɔ mek yu kɔntinyu fɔ gɛt di wet we yu de lɔs dis we. Fɔ du dat, yu nid fɔ mek di we aw yu de it ɛn ɛksesaiz bi pat pan yu layf. Dat bak di we we go fit yu apɛtit, wok schedule, ɛn layf.
Bifo wi kɔntrol it, lɛ wi tink bɔt yusɛf smɔl?
Bifo yu mek plan fɔ it fɔ yusɛf, yu nid fɔ aks yusɛf sɔm kwɛstyɔn dɛn. Fɔ lɔs yu wet nɔto jɔs fɔ gɛt pawa fɔ du sɔntin. Di wan dɛn we dɔn lɔs dɛn wet fayn fayn wan ɛn nɔ gɛt am, jɔs dɔn fɛn wan we we go wok fɔ dɛn pɔsin ɛn di we aw dɛn de liv dɛn layf.
Ɔndastand "Udat a bi? Wetin a rili want?" na di impɔtant tin we yu fɔ du fɔ mek yu lɔs yu wet fayn fayn wan.
6 impɔtant kwɛstyɔn dɛn we yu fɔ aks yusɛf
Fɔ mek yu gɛt it we go wok fɔ yu, aks yusɛf dɛn kwɛstyɔn ya. Di ɔnɛs ansa dɛn we yu go gɛt go mek yu waka izi pasmak.
| Kwɛstyɔn fɔ aks | Wetin mek dat impɔtant? |
|---|---|
| 1. Ɔmɔs men it dɛn yu lɛk fɔ it fɔ wan de? Tri? Fayv? Maybe laik 8 likl veals? | Yu fɔ sheb di kalori we yu de it ɛvride to dɛn it ya so dat yu nɔ go angri. |
| 2. Aw bɔku tɛm yu kin gi fɔ pripia di it? Yu les fɔ kuk? Ɔ yu gɛt smɔl tɛm? | If yu shɔt tɛm, yu nid fɔ pik it dɛn we izi fɔ mek, we gɛt wɛlbɔdi, ɛn we fresh. Yu nɔ go ebul fɔ mek kɔmplikɛt it ɔltɛm. |
| 3. Us kayn sɔpɔt yu nid? Frɔm famili? Frɔm padi dɛn? Ɔ frɔm wan grup we de na di Intanɛt? | I at fɔ go na dis waka yu wan. We yu fɔs ɛnjɔymɛnt nɔ de igen, i kin rili fayn fɔ gɛt pɔsin we go ɛnkɔrej yu. |
| 4. Yu bi pesin we de olwes laik fo chop fo stoa? Ɔmɔs tɛm insay di wik yu kin it na do? | Yu nid fɔ no di kalori we de insay di it dɛn we yu bay na stɔ. Dɛn kin gɛt mɔ shuga, ɔyl, ɛn sɔl pas di it dɛn we dɛn kin kuk na os. |
| 5. Yu wan likl trit fo di de? Yu nɔ go ebul fɔ liv if yu nɔ gɛt chɔklɛt ɔ biskit? | So, sɛt lɛk 100 kalori dɛn ɛvride fɔ dat. Da we de, yu go mek yu maynd gladi ɛn nɔ go brok yu kɔntrol. |
| 6. Aw bɔku ɛksesaiz yu kin rili du? | Dɔktɔ dɛn se yu fɔ waka fɔ lɛk 30 minit so insay di de, bɔt yu go nid fɔ bigin smɔl. Tɔk to yu dɔktɔ bɔt wetin rayt fɔ yu. |
Aw fɔ kɔnt di kalori fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi
Fɔ tɔk am simpul wan, yu kin lɔs yu wet we yu nɔ de it bɛtɛ ɛnaji (kalori) pas aw yu de bɔn ɛvride. Wi kin kɔl dis "kalori dɛfisit."Fɔ big pɔsin we gɛt wɛlbɔdi ɛn we nɔ gɛt sik dɛn we nɔ de mɛn, i nɔ bad fɔ lɛ yu lɔs lɛk wan kilogram (tu paund) insay di wik we yu it tin dɛn we go mek yu it fayn.
Di nɔmba fɔ di kalori dɛn we yu nid fɔ wan de go difrɛn difrɛn wan bay yu ej, man ɔ uman, di lɛvɛl we yu de du tin fɔ yu bɔdi, ɛn di gol dɛn we yu gɛt fɔ lɛf fɔ it bɔku bɔku it.
We yu dɔn kɔl di kalori we yu de it, di nɛks tin we yu fɔ du na fɔ disayd wetin fɔ it. Di bɛst tin fɔ du na fɔ stik to it we gɛt bɔku vɛjitebul, frut, ligɛm, nɛt, dairy prodakt we nɔ gɛt bɔku fat, ɛn tin dɛn we nɔ gɛt bɛtɛ fat lɛk fish ɛn chukchuk . Dis na di bɛst fawndeshɔn fɔ gɛt wɛlbɔdi fɔ ɔl yu layf.
Aw fɔ pripia it ɛn snek fɔ di de
Naw we yu dɔn no ɔmɔs kalori yu nid fɔ wan de ɛn wetin yu fɔ it, lɛ wi si aw fɔ tɔn dɛn tin ya to fayn fayn it dɛn we go ful-ɔp.
- It at least 3 men it fo wan de. We yu angri ɔltɛm, wantɛm wantɛm yu go fil lɛk fɔ it sɔntin we nɔ fayn fɔ yu. Dat kin mek yu wan ol plan nɔ fayn.
- Put prɔtin ɛn fayv insay ɛvri it ɛn snek. We dɛn tu tin ya kam togɛda, yu nɔ kin angri ɛn yu kin fil ful fɔ lɔng tɛm. Fɔ ɛgzampul, if yu it bɔyl eg ɛn wan slais ɔl gren bred, ɔ banana wit yogɔt, dat go mek yu fil ful fɔ lɔng tɛm pas fɔ it sɔm krak krak.
- Pik di tin dɛn we nɔ gɛt bɔku kalori. Fɔ ɛgzampul, pik milk we nɔ gɛt bɔku fat instead fɔ yuz ɔl milk. Bifo yu it pɔp we gɛt bɔta, it pɔp we gɛt jɔs smɔl sɔl.
Pɔshɔn Kɔntrol - Na Os ɛn Ɔt
Dɛn kin put ɛni it insay di it we dɛn kin it, bɔt dɛn kin put am di rayt we . Nɔn pan wi nɔ de it kilo karɔt ɛn kɔkumba. Bɔt we i kam pan tin dɛn lɛk chiz, pasta, rays, ɛn mit we gɛt fat, wi nɔ kin tink bɔt di bɔku bɔku it dɛn.
If yu nɔ no di bɔku it dɛn we yu fɔ it, i go fayn fɔ mek yu gɛt smɔl skel na di kichin ɛn sɔm kɔp dɛn fɔ mɛzhɔ. Ɔda we de fɔ mek yu yus to di mɛzhɔmɛnt dɛn we wi gɛt na yu an. Fɔ ɛgzampul:
- Rays, pasta, ɔ potato we dɛn kuk: I tan lɛk tɛnis bɔl.
- Mit ɔ fish: I di sayz lɛk wan dɛk we gɛt kad.
- Chiz: Na di sayz we machbɔks gɛt.
Dis impɔtant mɔ we yu de it na do, bikɔs wi nɔ kin it na os ɔltɛm.
"Di avrej Sri Lanka pipul kin it na do at le sɔm tɛm insay di wik. Risach sho se di it dɛn we dɛn kin it na rɛstɔrant kin gɛt bɔku bɔku ad shuga, ɔyl, ɛn sɔl pas di it dɛn we dɛn kin kuk na os. Dɛn kin gɛt smɔl vɛjitebul, frut, ɛn ɔyl dɛn bak."
Bɔt fɔ it na do nɔ min se yu it nɔ de wok fayn. Bring bɔku it frɔm os as yu ebul, ivin we yu de go. If yu fɔ it na do, smɔl tin dɛn lɛk fɔ pik tin dɛn we nɔ gɛt bɔku fat lɛk gril mit/fish, ɔ fɔ aks fɔ sɛpret dresin fɔ yu salad kin mek big difrɛns.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl di it plan we yu de si na di intanɛt go fayn fɔ yu. Mek wan plan we spɛshal to yu, we fit yu layf ɛn wetin yu lɛk.
- Di sikrit fɔ lɛf fɔ it bɔku bɔku it na fɔ it smɔl kalori pas aw yu de bɔn (Calorie Deficit).
- Put prɔtin ɛn fayv insay ɛvri it. Dis go ɛp fɔ kɔntrol angri ɛn mek yu ful-ɔp fɔ lɔng tɛm.
- Yu fɔ mɛmba di sayz we yu fɔ it, mɔ we yu de it na do.
- Ɛksesaiz na impɔtant tin fɔ dis waka. Tɔk to yu dɔktɔ bɔt ɛksɛsayz plan we go fayn fɔ yu.
- I at fɔ go tru dis joyn yu wan. Gɛt sɔpɔt frɔm yu fambul ɛn padi dɛn.
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