Yu de go bifo di miro tu de tink se, "Oh, wetin mek a fat so?"? Yu want fɔ lɛf fɔ it bɔku bɔku it dɛn, bɔt yu nɔ no usay fɔ bigin ɔ wetin fɔ du? Dis na prɔblɛm we bɔku pipul dɛn gɛt. Bɔt nɔ wɔri. Fɔ lɛf fɔ it bɔku bɔku it nɔto tin we nɔ pɔsibul. If yu du am kɔrɛkt wan ɛn peshɛnt, yu go mɔs ebul fɔ gɛt sakrifays. Dɔn dis atikul na fɔ yu. Lɛ wi tɔk bɔt dis simpul wan, lɛk se yu de tɔk to yu padi.
Fɔs ɛn impɔtant tin: mek yu maynd
Bifo yu bigin ɛnitin, di tin we impɔtant pas ɔl na fɔ mek yu tink bɔt am. Na di sem tin kin apin we i kam pan fɔ lɛf fɔ it bɔku bɔku it dɛn.
- Kip yu fayn abit: Tɛl yusɛf se, "A kin du dis." Yu go mek sɔm mistek dɛn along di we. Imajin se yu go na yu padi in pati we yu de it ɛn it smɔl tumɔs. Nɔto di ɛnd fɔ di wɔl. Nɔ giv ɔp ɛn tink se, "O, a dɔn fɔ." Lan frɔm am ɛn bigin fɔ wok bak di nɛks de . Yu nɔ nid fɔ pafɛkt, di impɔtant tin na fɔ kɔntinyu fɔ tray.
- Nɔ mek ɛkskyuz: Stɔp fɔ mek ɛkskyuz lɛk "A nɔ gɛt tɛm fɔ ɛksesaiz," "A nɔ ebul fɔ lɔs mi wet wit di it we wi de it na os." If yu rili want fɔ lɛf fɔ it bɔku bɔku it ɛn gɛt wɛlbɔdi, mek wan list fɔ di rizin dɛn we mek yu nɔ gɛt bɔku bɔku bɔdi. Yu kin gɛt yu yon rizin, lɛk "A want fɔ wɛr fayn klos," "A want fɔ gɛt wɛlbɔdi we a dɔn ol," ɔ "A want fɔ ple wit mi pikin dɛn we a nɔ taya."
- Gɛt sɔpɔt: Nɔ tray fɔ go tru dis joyn yu wan. Tɔk to yu famili ɛn yu bɛst padi dɛn bɔt dis. Di sɔpɔt we dɛn go gi yu, go mek yu gɛt bɔku trɛnk. Sɔntɛnde, we yu fil bad, dɛn go ɛnkɔrej yu.
Wi go pripia di it fayn fayn wan?
70% pan di wet we wi de lɔs de dipen pan wetin wi de it. So lɛ wi si aw wi go pripia wi plet dɛn fayn fayn wan.
Kalori ɛn pat kɔntrol
Fɔ tɔk am simpul wan, di kalori na wan yunit fɔ mɛzhɔ di ɛnaji we wi bɔdi de gɛt. Ɔltin we wi de it gɛt kalori. Fɔ lɛ wi nɔ gɛt bɔku bɔku bɔdi, wi nid fɔ bɔn, ɔ yuz mɔ kalori pas wetin wi de it ɛvride.
Di bɛst we fɔ du dat na fɔ kɔntrol di it we yu de it. Yu nɔ nid fɔ lɛf di it dɛn we yu lɛk, bɔt yu fɔ tek tɛm wit ɔmɔs yu de it.
- Yuz smɔl plet dɛn: We yu de it na os, yuz smɔl plet instead fɔ yuz big wan. Dis go ɛp yu fɔ it smɔl we yu nɔ ivin no.
- Nɔ briŋ it na tebul: Bifo yu briŋ ɔl di rays ɛn kari na tebul wan tɛm ɛn kip am, sheb am frɔm di kichin to yu plet ɛn it am. Da we de, yu nɔ go gɛt bɛtɛ tɛm fɔ sheb am fɔ di sɛkɔn tɛm.
- Rid di lɛbl dɛn:We yu de bay it na di stoa, gɛt di abit fɔ rid di lɛbl. Da we de, yu go ebul fɔ no di kayn kalori, shuga, ɛn fat we de insay.
Tin dɛn fɔ ad ɛn pul na wi plet
Lɛ wi tek wan luk pan dis tebul fɔ si us it dɛn fayn fɔ yu bɔdi ɛn us it dɛn wi fɔ ridyus as mɔ as wi ebul.
| Mek shɔ se yu ad am to yu it. | Ridyus bɔku tin dɛn as yu ebul. |
|---|---|
| Fɔ it tin dɛn we gɛt bɔku prɔtin: Dɛn tin ya go mek yu fil ful fɔ lɔng tɛm. Fɔ ɛgzampul: chukchuk (we nɔ gɛt skin), fish, eg, milk, yogɔt, ligɛm lɛk lentil ɛn chikip. | Fɔ it dɛn we gɛt shuga: Na ɛmti kalori nɔmɔ di drink dɛn we dɛn dɔn swit, kek, biskit, ɛn tɔfi. Dat min se, dɛn jɔs de mek yu fat we yu nɔ gɛt ɛni it. |
| Fɔd dɛn we gɛt fayv: Dɛn tin ya kin mek pɔsin fil se i ful-ɔp ɛn i kin mek i izi fɔ digest. Fɔ ɛgzampul: bran rays, ɔts, kurakkan, vɛjitebul (kabij, bins, karɔt), frut (banana, guava, papaya), ɛn grɛn. | Fɔd dɛn we dɛn dɔn prosɛs ɛn we dɛn dɔn frɛsh: Tin dɛn lɛk sosish, mitbɔl, Frɛnch fri, ketchup, ɛn rays we dɛn dɔn frɛsh gɛt bɔku ɔyl ɛn sɔl we nɔ fayn fɔ yu. |
| Fat we gɛt wɛlbɔdi: Nɔto ɔl fat dɛn bad. Sɔm kayn fat de we fayn fɔ di at. Fɔ ɛgzampul, omega-3 we de insay avokado, pinat, kash, walnut, ɔliv ɔyl, ɛn fish we gɛt ɔyl lɛk salmɔn ɛn ɛring. | Layt flawa it dɛn: Bred, bɔn, ɛn rol dɛn we dɛn mek wit bred flawa kin dayjɛst kwik ɛn mek yu angri bak. Bifo dat, pik tin dɛn lɛk kurakkan ɛn atta flawa. |
Nɔ mis fɔ it!
Di big mistek we bɔku pipul dɛn kin mek we dɛn de tray fɔ lɛf fɔ it bɔku bɔku it na fɔ lɛf fɔ it brɛf.. Brekfas na di impɔtant it we de gi wi di ɛnaji we wi nid fɔ di de ɛn kik-start wi mɛtabolism. Dɔn bak, nɔ lɛf gap we pas 4-5 awa bitwin di men it dɛn. If dat apin, yu go angri bad bad wan ɛn yu go want fɔ it tin dɛn we yu nɔ ebul fɔ kɔntrol. I bεtεh fכ it 3 men it dεm wan de εn wan sכm hεlth snek (lεk frut כ yogכt) bitwin.
Wata na yu bɛst padi.
Wata na yu bɛst padi pan yu weit lɔs joyn. I nɔ gɛt ziro kalori, bɔt di bɛnifit dɛn we i gɛt nɔ gɛt wan valyu.
- Tray fɔ drink at le 6-8 glas wata wan de.
- Sɔntɛnde wi kin fil angri, bɔt i kin rili bi bikɔs wi nɔ gɛt wata na wi bɔdi. So we yu fil angri, tray fɔ drink wan glas wata fɔs.
- Mek yu abit fɔ drink wata instead fɔ drink ti, kɔfi, ɛn sɔft drink dɛn we gɛt shuga. Dis kin ɛp yu fɔ ridyus di kalori dɛn we yu de ad pan di tin dɛn we yu de it ɛvride we yu nɔ ivin no.
I nɔ pɔsibul if yu nɔ du ɛksɛsayz.
Ɛksesaiz impɔtant jɔs lɛk aw i de it. Ɛksesaiz nɔ jɔs de bɔn kalori, i de mek yu fil gladi, fil fayn, ɛn i de mek yu nɔ strɛs.
- Start smɔl: Yu nɔ nid fɔ du big tin dɛn wan tɛm. Ivin fɔ waka kwik kwik wan fɔ 30 minit ɛvride na fayn tin fɔ bigin.
- Kɔnt yu stɛp dɛn: If i pɔsibul, yuz pedomita fɔ trak di nɔmba fɔ di stɛp dɛn we yu de waka ɛvride. 10,000 stɛp dɛn fɔ wan de na gud gol.
- Mek chenj: We yu de du di sem tin ɛvride, dat kin mek yu taya. So tray difrɛn tin dɛn. Pik sɔntin we yu lɛk, lɛk fɔ waka, fɔ jok, fɔ rayd baysikul, fɔ swim, ɔ fɔ du yoga .
- Di tin we impɔtant pas ɔl: Bifo yu bigin ɛni nyu ɛksesaiz program, mek shɔ se yu tɔk to yu dɔktɔ fɔ advays . I go tɛl yu us ɛgzampul dɛn we fit fɔ yu wɛlbɔdi prɔblɛm.
Mɛmba se, "Crash Diets" ɔ "7-day weight loss" we dɛn kin yuz na fɔ shɔt tɛm nɔmɔ. Ivin if yu lɔs yu wet, yu kin gɛt am bak tu tɛm pas aw yu bin de it we yu bigin fɔ it nɔmal wan. Wetin impɔtant na fɔ mek chenj dɛn we go de sote go, we go mek yu gɛt wɛlbɔdi na yu it ɛn layf. Bifo yu wach TV we yu de it, tray fɔ it smɔl smɔl ɛn ɛnjɔy yu it. Brush yu tit afta yu dɔn it, ɛn yu go stɔp fɔ it snek na nɛt.
Mɛsej we dɛn kin kɛr go na os
- Fɔ lɛf fɔ it bɔku bɔku it nɔto sɔntin we pɔsin kin du wan nɛt. I nid fɔ peshɛnt ɛn gi in layf to Jiova .
- Bifo yu fala di it we yu de it fɔ sɔm tɛm, yu fɔ liv fayn layf . Dis na invɛstismɛnt fɔ ɔl yu layf.
- Kɔntrol yu pat saiz dɛn. Ad mɔ prɔtin, it dɛn we gɛt fayv, ɛn vɛjitebul ɛn frut dɛn na yu plet.
- Ɛksesaiz ɛvride. Du sɔntin we simpul lɛk fɔ waka fɔ at le 30 minit.
- If yu gɛt ɛni prɔblɛm ɔ yu gɛt ɛni dawt we yu de travul, di bɛst tin fɔ du na fɔ aks yu dɔktɔ advays.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt