Yu na pɔsin bak we de kɔnt di kalori dɛn we yu de it ɛn drink fɔ mek yu nɔ gɛt bɔku bɔku bɔdi? Dis na rili wan we we pipul dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it kin rili lɛk. Bɔt sɔntin de we impɔtant we wi nid fɔ no. I at smɔl fɔ mek yu gɛt sakrifays fɔ lɔng tɛm bay we yu kɔnt di kalori dɛn nɔmɔ. Dɔn bak, if yu nɔ tek tɛm, chans de fɔ mek di bɔdi nɔ gɛt bɛtɛ tin fɔ it, dat na fɔ mek yu nɔ gɛt bɛtɛ tin fɔ it. Fɔ dɛn rizin ya, bɔku pipul dɛn we sabi bɔt it nɔ kin rili kɔmɛnt dis. Bɔt bikɔs pipul dɛn lɛk am so, bɔku pipul dɛn kin aks fɔ advays bɔt am. So, lɛ wi tɔk tide, aw fɔ du dis we fɔ kɔnt di kalori fayn fayn wan we yu de gɛt di rayt it fɔ di bɔdi.
Bifo yu kɔt di kalori, no ɔmɔs kalori yu de it naw.
Di big mistek we bɔku pipul dɛn kin mek na we dɛn kin bigin fɔ stɔp fɔ it tin dɛn wantɛm wantɛm ɛn kɔt di kalori dɛn we dɛn kin it. Bifo yu du dat, i impɔtant fɔ no ɔmɔs kalori yu de it naw fɔ wan de . Tink bɔt am, aw i at fɔ kɔnt di kalori bay we yu mɛmba wetin yu it las wik ɛn wetin yu it dis mɔnin? I nɔ pɔsibul fɔ du dat kɔrɛkt wan.
Yu kin tink se yu de it bɔku kalori, bɔt fɔ tru, yu dɔn ɔlrɛdi nia yu gol fɔ lɔs kalori. Di bɛst we fɔ no fɔ tru na fɔ kip di kalori dɛn we de insay ɔltin we yu de it, ɛn kɔntinyu fɔ it di we aw yu de it.
Megan Salaman, we na klinik nyutrishɔnist na Masachusɛt Jɛnɛral Ospital, bin tɔk se: “A kin se yu fɔ fɔs fɛn di kalori we yu de it ɛn afta dat yu fɔ bigin fɔ chenj di it we yu de it.” "A dɔn si pipul dɛn, we dɛn fɔs du dis, no se dɛn it de rili it bɔku smɔl kalori pas aw dɛn bin de tink."
I fayn fɔ trak di kalori we yu de it fɔ lɛk tu wiks , bikɔs da tɛm de kin kɔba ɔl tu di wikde ɛn wikɛnd. Dis min se yu kin gɛt gud aidia bɔt wetin yu de it insay wik ɛn wetin yu de it we yu de go fɔ vaykashun. Yu kin yuz wan ap we de trak di kalori na yu fon fɔ dis.
Yu gol dɛn nid fɔ bi rial!
Wan ɔda big prɔblɛm we de mit pipul dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it bay we dɛn de kɔnt di kalori dɛn na dat dɛn kin sɛt gol dɛn we dɛn nɔ kin ebul fɔ du we dɛn bɔdi nɔ ebul fɔ du. Dis na tru mɔ bikɔs ɔf wetin dɛn de si na intanɛt ɛn soshal midia. Wetin go wok fɔ yu padi nɔ go wok fɔ yu. Ɔlman in bɔdi, in layf, in ɛksesaiz, ɛn in mɛtabolism difrɛn.
Imajin, yu si pɔsin na Instagram we lɔs in wet bay we i de it 1200 kalori nɔmɔ ɛvride. Wetin go apin if yusɛf tray fɔ du di sem tin? Sɔntɛm da kayn kalori de nɔ bin du fɔ yu bɔdi atɔl. Dɔn wetin kin apin na, yu kin fil taya ɔltɛm, yu kin vɛks, ɛn yu nɔ kin gɛt bɛtɛ tin fɔ it. Afta sɔm tɛm, we yu nɔ ebul fɔ kip da gol de, yu kin giv ɔp. Dɔn yu kin fil bad bɔt yusɛf, ɛn se, “A nɔ ebul fɔ ivin du dis.”
Shana Spence, we rayt wan buk we nem Live Nourished, se: “No we nɔ de fɔ gi ɔlman di sem kalori kɔnt, we yu tink bɔt ɔlman in difrɛn nid ɛn layf stayl.” "Sɔntɛnde di kalori kɔnt we yu kin si na di intanɛt kin so smɔl dat i nɔ kin pɔsibul fɔ sɔpɔt dɛn."
Pan ɔl we di kɔlkyulɛta ɛn ap dɛn we de na di Intanɛt kin gi yu wan rɔf aidia, di bɛst ɛn sef we fɔ no ɔmɔs kalori yu rili nid na fɔ go to yu dɔktɔ. I kin rεkomεnd fכ it kalori we rayt fכ yu bay yu hεlth, ej, ayt, wet, εn aktiviti lεvεl. If nid de, i kin sɛn yu to pɔsin we sabi bɔt it. Tugeda, una kin tɔk bɔt aw una de it ɛn aw una de liv una layf ɛn kam wit wan rial plan we una go ebul fɔ fala izi wan.
Nɔ du dɛn mistek ya we yu de kɔnt di kalori dɛn!
Fɔ mek dis we fɔ du tin go wok fayn, yu nid fɔ no bɔt sɔm mistek dɛn we wi kin mek. Si di tebul we de dɔŋ ya.
| Kɔmɔn Mistek | Di Rayt We |
|---|---|
| Wantɛm wantɛm, fɔ ridyus di it we yu de it ɛn bigin fɔ kɔt di kalori dɛn. | Fɔs, mɛzhɔ di avɛrej kalori we yu de it (baseline) fɔ 1-2 wik. |
| Aim fɔ it rili lɔw kalori (e.g. 1200 fɔ wan de) lɛk aw yu kin si am na soshal midia. | Fɔ disayd wetin yu want fɔ du we go fayn fɔ yu bɔdi ɛn aw yu de liv yu layf bay we yu yuz dɔktɔ dɛn advays. |
| Fɔ tink bɔt di nɔmba fɔ di kalori dɛn nɔmɔ ɛn fɔgɛt bɔt di tin dɛn we de insay it. | It fayn it we de gi ɔl di tin dɛn we yu nid, lɛk prɔtin, vaytamɛn, ɛn minral, we de insay yu gol fɔ gɛt kalori. |
| Fɔ abop pan di kɔlkyulɛshɔn dɛn nɔmɔ we dɛn kin si na di kɔlkyulɛta dɛn we de na di Intanɛt. | Ɔltɛm, aks dɔktɔ ɔ pɔsin we sabi bɔt it, advays frɔm pɔsin we sabi du in wok. |
Di it impɔtant pas di kalori!
Dɔn, di kalori dɛn na jɔs wan pat pan di stori. Ivin if yu it smɔl kalori, if yu nɔ gɛt di it we yu bɔdi nid frɔm dɛn it dɛn de, i nɔ go du yu ɛni gud. Fɔ ɛgzampul, big difrɛns de bitwin fɔ it 500 kalori chɔklɛt kek ɛn fɔ it 500 kalori balans it wit vɛjitebul, frut, ɛn eg.
So, if yu de kɔnt di kalori, mek shɔ se yu de gɛt ɔl di prɔtin, vaytamɛn, minral, ɛn fayv we yu nid insay da gol de. Bifo yu it ɛmti kalori drink dɛn we gɛt shuga, it dɛn we dɛn pak, ɛn it dɛn we gɛt fat, pik natura l it dɛn we gɛt bɔku tin fɔ it. Dɔn yu kin lɔs yu wet ɛn gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Bifo yu bigin fɔ kɔnt di kalori fɔ lɔs yu wet, rayt di kalori we yu it we yu de it lɛk aw yu kin du fɔ lɛk tu wiks fɔ gɛt yu beslayn.
- Nɔ fala di it dɛn we nɔ gɛt bɔku kalori we yu de si na soshal midia we se dɛn "gud fɔ ɔlman." Dɛn gol dɛn de nɔ kin rili apin ɛn i nɔ kin izi fɔ mek dɛn kɔntinyu fɔ gɛt fɔ lɔng tɛm.
- Mek wan gol ɛn it plan we go fayn fɔ yu, ɛn mek shɔ se yu tɔk to yu dɔktɔ fɔ advays.
- Nɔ jɔs kɔnt di kalori dɛn, bɔt tink bak bɔt di fayn fayn tin dɛn we di it dɛn we yu de it gɛt. Pik it dɛn we gɛt fayn fayn tin dɛn instead fɔ it ɛmti kalori.
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