Di we dɛn we sef fɔ lɔs yu wet (Weight Loss) - Lɛ wi fɛn ɔut fɔ tru!

Wan pan di big prɔblɛm dɛn we bɔku pan wi gɛt na fɔ gɛt mɔ wet. So wi kin fil lɛk se wi nid fɔ lɔs sɔm wet kwik kwik wan. Sɔntɛm wi nid fɔ wɛr fayn klos fɔ wan ivent we gɛt fɔ apin, ɔ sɔntɛm wi nid fɔ lɔs wi wet bikɔs di dɔktɔ tɛl wi fɔ du dat. Bɔt yu tink se dis ‘kwik’ we wi de lɔs wi bɔdi rili fayn fɔ wi bɔdi? Lɛ wi tɔk bɔt dis simpul wan ɛn kɔrɛkt wan.

Yu tink se i rili fayn fɔ lɛ yu lɔs wan kilo insay di wik?

Bɔku tɛm wi kin si advatayzmɛnt ɛn soshal midia we de se tin lɛk "lɔs 5 kilo insay di wik." Bɔt frɔm di we aw dɔktɔ dɛn de si am, di we we fayn ɛn we nɔ bad fɔ lɛf fɔ it bɔku bɔku it na fɔ lɛf fɔ it bɔku bɔku it smɔl smɔl. Di wan dɛn we sabi bɔt it se i bɛtɛ fɔ aim fɔ it 1-2 pawn insay di wik, we na bitwin 0.5 ɛn 1 kilogram . Jɔs tink bɔt dat, if yu lɔs yu wet wantɛm wantɛm bay we yu nɔ de it bɛtɛ it ɛn ɛksesaiz tranga wan, yu nɔ go jɔs lɔs mɔ fat, bɔt yu go lɔs mɔsul, bon dɛn, ɛn wata bak. Dis nɔ fayn fɔ yu bɔdi fɔ lɔng tɛm. So, i impɔtant fɔ mek chenj dɛn na yu layf we yu go ebul fɔ sɔpɔt, pas fɔ go afta fad it dɛn we de prɔmis "drim lɛk rizulyt."

Aw ɛksaktɔli wi kin mek wan ‘Weight Loss Plan’?

Yu go mɔs dɔn yɛri di wɔd "calories in, calories out." Fɔ tɔk am simpul wan, i min se wi nid fɔ bɔn mɔ kalori pas wetin wi de it ɛvride. Bɔt i nɔ simpul so. di mεtabolism na wi bכdi, כ di rεt we di it de kכnvכlt to εnεji , de gεt big impak pan dis. If yu kɔt di it we yu de it wantɛm wantɛm, we min se yu fɔ kɔt di kalori, nɔto jɔs yu bɔdi nɔ go gɛt di tin dɛn we i nid, bɔt yu mɛtabolism go slo bak. Dis go mek i nɔ izi fɔ lɛ yu lɛf fɔ it bɔku bɔku it dɛn. So, lɛ wi bigin dis joyn wit sɔm simpul tin dɛn, pas fɔ kɔt di kalori tumɔs.

• Ridyus di tin dɛn we yu de it: Ridyus di rays ɛn kari we yu kin it.
• Rid di tin dɛn we de na di it: Chek di kalori we de insay ɛni it. Dis go ɛp yu fɔ no wetin yu nid fɔ stɔp fɔ it.
• Drink bɔku wata: If yu drink wan glas wata bifo yu it, dat kin ɛp fɔ kɔntrol yu angri .
• Pik it dɛn we gɛt wɛlbɔdi:Yu fɔ put tin dɛn lɛk vɛjitebul , frut, ligɛm, ɔl gren , mit we nɔ gɛt bɔdi, fish , ɛn eg fɔs .

Di tin we impɔtant pas ɔl na fɔ mek yu want fɔ du dis, dat na, yu intres fɔ du dis. Wetin mek yu de tray fɔ lɛf dis wet? Fɔ avɔyd sik dɛn lɛk dayabitis ɛn at sik? Fɔ wɛr fayn klos? Fɔ rɔn ɛn ple wit yu pikin ɛn granpikin dɛn? Ilɛk wetin na di rizin, rayt am pan pepa ɛn stik am usay yu go si am ɛvride. Dɔn yu go fil se yu gɛt bɔku trɛnk.

Wetin na gud abit dɛn we de ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn?

Fɔ it tan lɛk fiul fɔ di bɔdi. Bɔt wi nɔ kin jɔs it we wi angri. Wi kin tɔn to it we wi de wit wi padi dɛn, we wi at pwɛl, we wi vɛks, ɔ we sɔntin we kin mek wi gladi. So, if yu want fɔ lɛf fɔ it bɔku bɔku it dɛn, yu fɔ chenj dɛn abit dɛn ya smɔl.

Aw fɔ pik it fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi?

Yu nɔ nid fɔ kɔt di it dɛn we yu lɛk ɔltogɛda fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. We yu du dat, i go mek i nɔ izi fɔ mek yu kɔntinyu fɔ du wetin yu want. Di tin we impɔtant pas ɔl na fɔ kɔt di ɛmti kalori , we na it dɛn we nɔ gɛt ɛni valyu fɔ it ɛn na jɔs kalori. Kɔt dɛn tin ya as yu ebul:

• Fɔd ɛn drink we dɛn ad shuga: Drink we dɛn dɔn swit, kek, biskit, tɔfi, ɛn ɔda tin dɛn Nɔto di natura shuga we de insay frut na in de ambɔg, bɔt na di shuga we dɛn ad atifishal wan.
• Processed Carbs : Fɔd dɛn we dɛn mek wit bred flawa (bred, bɔn), wayt rays , ɛn ɔda tin dɛn. Bifo dat, pik it dɛn we gɛt bran (brawn rays), brawn rays, ɛn ɔts.
• Drink dɛn we gɛt bɔku kalori: soda, frut drink dɛn (we gɛt shuga), rɔm. Bifo dat, drink sɔntin lɛk wata, ti we nɔ swit, ɔ lɛmon wata.

Ad dɛn tin ya to yu it:

• Protein: We yu it dɛn it ya, dat de mek yu nɔ angri ɛn i de mek yu fil ful . Di mɔsul dɛn kin strɔng mɔ ɛn mɔ. Mit we nɔ gɛt bɛtɛ bɔdi, fish, eg, milk, yogɔt, ɛn lentil, chikip, ɛn soya gɛt bɔku prɔtin.
• Gud Fat: I nɔ fayn fɔ kɔt di fat ɔltogɛda. Ɔliv ɔyl, avokado, pinat, kash, ɛn fish ɔyl gɛt fat we nɔ gɛt sɛtyuret we fayn fɔ di bɔdi.
• Fayba: Vɛjitebul, frut, ligɛm, ɛn nɛt gɛt bɔku fayv. Fayba de ɛp fɔ digest ɛn mek yu fil ful.

Gud slip ɛn sɔpɔt bak rili impɔtant!

Yu no se we pɔsin nɔ slip fayn na in bak kin mek pɔsin gɛt mɔ wet? Risach dɔn sho se we wi nɔ de slip, wi ɔmon dɛn kin chenj ɛn wi kin want fɔ it tin dɛn we gɛt bɔku shuga ɛn fat. So, fכ gεt 7-8 awa gud slip wan de na implεnt fכ kכntrכl yu wet. Dɔn bak, nɔ tray fɔ go na dis waka yu wan. Mek yu famili ɛn yu bɛst padi dɛn tek pat pan dis. Tɛl dɛn se yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn. Di sɔpɔt we dɛn go gi yu, go mek yu gɛt bɔku trɛnk. Sɔntɛm fɔ tɔk to pɔsin we insɛf de tray fɔ lɛf fɔ it bɔku bɔku it lɛk yu, ɔ fɔ jɔyn grup lɛk dat, kin rili ɛp bak.

Nɔ at pwɛl if yu mek smɔl mistek!

We yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn, sɔm de dɛn kin de we yu nɔ kin ebul fɔ kɔntrol di tin dɛn we yu de it ɔ fɔ du ɛksɛsayz lɛk aw yu go want. Dat na nɔmal tin. Nɔ giv ɔp bikɔs yu tink se, "A nɔ go ebul fɔ du dis." Start fɔ wok pan yu plan bak di nɛks de. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ go bifo. If yu gɛt ɛnitin we de mɔna yu, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ (dɔktɔ) ɛn if nid de, aks fɔ advays frɔm pɔsin we sabi bɔt it. Weit lɔs, weit lɔs we, wɛlbɔdi wet, weit lɔs sinhala, diyata, parhez wima, wɛlbɔdi it