We yu tink bɔt fɔ wɛr klos we nɔ gɛt sliv, yu kin fil se yu strenj smɔl ɛn yu nɔ kin fil fayn we yu tink bɔt di fat we de na yu an? Sɔntɛm yu kin shem fɔ tink bɔt di skin ɔnda yu an dɛn we de sag ya ɛn de we yu de waka ɔ du wok. Dis na rili prɔblɛm we bɔku pipul dɛn kin gɛt, mɔ di uman dɛn. Nɔto yu nɔmɔ, bɔt ivin pipul dɛn we gɛt wɛlbɔdi ɛn we de du ɛksɛsayz fayn kin gɛt dis prɔblɛm. So tide, lɛ wi tɔk bɔt wetin kin mek dɛn fat an ya ɛn wetin wi kin du bɔt am.
Wetin rili bi dis ‘fat an’?
Fɔ tɔk am simpul wan, wi kin kɔl di an fat di ɛkstra fat ɛn skin we kin gɛda na di an, mɔ na di ɔndasay na di ɔp an. Bɔt nɔto ɔl dis ‘fat’ na di sem. Tu men kayn fat de na wi bɔdi. If yu no smɔl bɔt dis, i go izi fɔ yu fɔ ɔndastand dis sik.
| Fat Tayp | Tɔk bɔt |
|---|---|
| Visceral fat we de na di bɔdi | dis na di fεt we de dכn rawnd di כgan dεm we de insay wi bכdi (lεk di at, liva, εn pankrias). Dis de gi protɛkshɔn to wi ɔgan dɛn. Bɔt if i bɔku pasmak, i kin mek yu gɛt siriɔs sik dɛn lɛk at sik, dayabitis, ɛn strok. |
| Fat we de ɔnda di bɔdi | Dis na di layt we gɛt fat we de jɔs ɔnda wi skin. Dis kayn fat de ɔnda di skin na wi an, leg, ɛn bɛlɛ. I de ɛp fɔ protɛkt di bon ɛn mɔsul dɛn if aksidɛnt apin, ɛn i de protɛkt di nerv ɛn blɔd vesel dɛn. Na dis fat we de ɔnda di bɔdi we de bɔku na in de mek wi an dɛn tan lɛk se dɛn fat. Tumɔs pan dis nɔ kin fayn bak fɔ wi wɛlbɔdi. |
So, yu an dɛn kin fil fat we di fat we de ɔnda yu an dɛn kin bɔku ɛn sɔntɛnde di skin kin sag. Sɔntɛnde, ivin if wi kɔntrol wi it, ɛksesaiz, ɛn ridyus di fat na ɔda pat dɛn na wi bɔdi, i kin fil smɔl fɔ mek wi ridyus di fat we de na dɛn an ya.
Wetin na di tin dɛn we kin mek pɔsin gɛt big an?
No wan rizin nɔ de fɔ dis. Bɔku tin dɛn kin apin.
- Fat: We di wan ol bɔdi wet de go ɔp, da ɛkstra fat de kin de na difrɛn say dɛn, ivin di an dɛn.
- Impɔtant we yu go lɔs yu wet: We yu lɔs bɔku wet wan tɛm, pan ɔl we di fat dɔn lɔs, di skin kin stil sag. Dis kin mek bak yu an dɛn luk fat.
- Jɛnɛtiks: Sɔntɛnde dis na sɔntin we wi kin gɛt frɔm wisɛf. Di we aw yu mama, papa, ɛn yu fambul dɛn bɔdi shep dɛnsɛf kin ɛp dɛn. Di jin dɛn kin no usay di bɔku fat de na di bɔdi .
- di כmon dεm we nכ de balans: di כmon dεm we de chenj na di bכdi, spεshal wan pan uman dεm, kin afekt di fεt we dεn de kip. Sɔm chenj dɛn we di ɔmon dɛn kin chenj kin mek di wata we de na di bɔdi kin kɔntinyu fɔ de, ɛn dis kin mek i tan lɛk se di an dɛn dɔn swel.
- We wi de ol: As wi de ol, wi skin nɔ de ebul fɔ elastik igen. di mכsul dεm de dכn bak. Dis kin mek di skin sag ɛn di fat kin bɔku.
- Inactive lifestyle : If yu de liv yu layf we yu de sidɔm ɛn yu nɔ de du ɛni ɛksesaiz, yu bɔdi nɔ de bɔn smɔl kalori. Dɔn dɛn kin kip di ɛkstra kalori dɛn as fat na yu bɔdi, mɔ na say dɛn lɛk yu an dɛn.
So us sɔlv dɛn dɛn kin du fɔ dis?
Di gud nyus na dat, we dɛn de fɔ kɔntrol, ridyus, ɛn sɔntɛm ivin pul dis sik kɔmɔt kpatakpata. Lɛ wi tek wan luk pan wetin dɛn bi.
Natural Mɛtɔd dɛn
Di fɔs tin we yu fɔ tray na di we aw yu de du tin na di wɔl. Dɛn tin ya mɔ na fɔ chenj di tin dɛn we yu de it ɛn fɔ du ɛksɛsayz.
Di tin we impɔtant pas ɔl na fɔ ɔndastand se yu nɔ go jɔs du spat ridɔkshɔn pan wan eria na yu bɔdi. I nɔ go du fɔ jɔs ɛksesaiz yu an dɛn. We yu de wok fɔ ridyus di fat ɔlsay na yu bɔdi, di fat we de na yu an dɛn go dɔŋ bak.
- Di it: Ridyus di ɔyl, shuga, it dɛn we gɛt flawa, ɛn fast fud (junk fud) as yu ebul. Bifo dat, ad mɔ vɛjitebul, frut, grɛn, it dɛn we gɛt fayv, ɛn it dɛn we gɛt bɔku prɔtin (eg, fish, chikip, lentil) to yu it. Drink bɔku wata ɔl di de.
- Ɛksesaiz: I impɔtant fɔ put ɛksesaiz insay yu ɛvride. Yu fɔ put ɔl tu di kardio ɛksesaiz dɛn we de mek yu at bit mɔ (we yu de waka kwik kwik wan, yu de rɔn, yu de klaym stɛp, yu fɔ rayd baysikul) ɛn di ɛksesaiz dɛn we de tren yu trɛnk we de mek yu mɔsul dɛn strɔng.
- Slip: 7-8 awa insay di deFɔ slip fayn bak rili impɔtant. We yu slip fayn, di ɔmon dɛn na yu bɔdi kin balans. I de gi yu bak di trɛnk ɛn motiveshɔn we yu nid fɔ ɛksesaiz.
Di Opshɔn dɛn fɔ Ɔpreshɔn
Sɔntɛnde, ilɛksɛf yu de du ɛksɛsayz ɛn it bɔku tin dɛn, i kin tan lɛk se yu nɔ go ebul fɔ pul di skin we dɔn sag ɛn di fat we de na yu an. Dis prɔblɛm kin rili bad fɔ pipul dɛn we dɔn lɔs bɔku bɔku bɔdi. If na so i bi, yu kin tink bɔt tin dɛn lɛk fɔ du ɔpreshɔn.
- Arm lift (Arm lift / Brachioplasty): dis involv fכ כpכt fכ pul di εksyכs skin εn fεt na di lכw an, tayt di rεst skin εn stich am bak insay di shep fכ di an. Dis kin mek di an fayn ɛn yɔŋ. Dɛn kin du dis ɔpreshɔn ɔnda anestezi. I kin tek sɔm wiks fɔ mek i wɛl.
- Liposuction: Dis na fɔ put smɔl inschrumɛnt tru wan smɔl say we dɛn kɔt ɛn sok di fat we pasmak frɔm di an. Bɔt dis we nɔmɔ nɔ go ebul fɔ fiks di skin we dɔn sag. So, sɔntɛnde, dɔktɔ dɛn kin se yu fɔ jɔyn dɛn tu we ya.
Impɔtant: Ɔpreshɔn na big tin fɔ disayd. If yu de tink bɔt am, i impɔtant fɔ go to spɛshal pɔsin we sabi du di wok (Consultant Surgeon) ɛn tɔk bɔt di gud tin dɛn, bad tin dɛn, di prɔblɛm dɛn we kin apin, ɛn di kɔst dɛn bifo yu disayd fɔ du sɔntin.
Ɛksesaiz we de ɛp fɔ ridyus di fat na di an
As wi bin dɔn tɔk, i impɔtant fɔ ɛksesaiz yu wan ol bɔdi. Bɔt if yu ad sɔm ɛgzampul dɛn we de mek yu an mɔsul dɛn strɔng (tɔn) i kin ɛp yu fɔ gɛt rizɔlt kwik kwik wan.
Di jenɛral rɛkɛmɔndeshɔn na fɔ du at le 2.5 awa (150 minit) fɔ du mɔdaret ɛksɛsayz ɔ fɔ 75 minit ɛksesaiz we gɛt trɛnk insay di wik. Nɔ bigin fɔ du ɛksɛsayz we yu de tray tranga wan wan tɛm. Start sloslo ɛn mek yu bɔdi ajɔst.
Na sɔm simpul ɛgzampul dɛn we yu kin du na os:
- Push-up: Yu kin stat wit wall push-up.
- Triceps dips: Yu kin du dis bay we yu de yuz chia ɔ bed.
- Bicep curls: Yu kin du dis yuz sɔntin lɛk tu wata bɔtul.
- Am sɛklɔ: Fɔ ɛkstɛnd di an dɛn kɔmɔt na di sayd dɛn ɛn rɔta dɛn insay sɛklɔ.
Yu kin wach dɛn ɛgzampul ya na di Intanɛt (lɛk Yutub). Di tin we impɔtant pas ɔl na fɔ peshɛnt . Nɔ ɛkspɛkt di rizɔlt wan nɛt ɔ insay wan wik. If yu tray fɔ sɔm mɔnt, yu go mɔs si gud chenj.
Mɛsej we dɛn kin kɛr go na os
- An big big prɔblɛm na kɔmɔn prɔblɛm fɔ bɔku pipul dɛn. Bɔku rizin dɛn kin de fɔ dat.
- Di bɛst ɛn di fɔs tin we yu fɔ du na fɔ it tin dɛn we balans ɛn fɔ du ɛksɛsayz ɔltɛm.
- Yu nɔ go ebul fɔ lɔs fat frɔm jɔs wan pat na yu bɔdi. Fokus fɔ lɔs yu wet ɔlsay na yu bɔdi.
- I kin tek tɛm fɔ si di tin dɛn we kin apin, so peshɛnt ɛn nɔ giv ɔp.
- If natura l we dɛn nɔ de gi yu fayn fayn tin ɛn na big strɛs fɔ yu, yu kin tink bɔt tin dɛn lɛk ɔpreshɔn. Bɔt mek shɔ se yu go to dɔktɔ we sabi du dis.
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