Kumthar atan emaw, piancham atan emaw, duhthusam atan emaw, kan nunah inthlak danglamna lian tak siam hi vawi engzat nge kan ngaihtuah thin? Goal lian tak tak kan siam a, "Tun ṭumah hian ka taksa rihna a tlahniam ngei ang!", "Tun aṭang chuan zing tin exercise ka la ang!", "In lama chu closet hlui chu ka tifai ang a, chutah chuan ka hawi kir leh ang." Mahse, eng thil nge thleng tak tak? Ni hnih emaw ni thum emaw, kar khat emaw pawh nise, chu thahnemngaihna zawng zawng chu a bo vek a, kan nun hluiah kan kir leh mai thin a ni lawm ni? Hetiang hi i chungah a thleng tawh em? Dik tak chuan hei hi mi tam tak tan chuan thil tawn tlanglawn tak a ni. Chuti a nih chuan engvangin nge hetiang hi a lo awm? Engvangin nge tum lian takah kan mit kan dah a, a chanve vel kan hnungtawlh? Hemi chungchang hi tlem han sawi ila.
Engvangin nge miten lian taka zuang an tum hian an tlu thin?
A chhan chu a awlsam hle. Kan thluak hi thil harsa, buaithlak leh hrehawm tak takte pumpelh tura duan a ni. Kan dam khawchhuahna tura min puitu natural mechanism a ni. Ngaihtuah teh, kilo 20 tihtlem i tum nghal a, i in zawng zawng i ei tawh loh a, ni khatah darkar hnih chhung i exercise tan a, i thawmhnaw chu i thawk chhuak ta a nih chuan eng nge thleng ang? Ni hnih emaw ni thum emaw hmasa ber chu i taksa leh rilru tan a harsa hle. A na hle mai. A boring khawp mai. I thluak hian he thil tawn hi thil ‘tha lo’ angin a hre reng a ni. Tichuan a ti leh duh tawh lo. A rah chhuah chu? Chu thiltum chu i bânsan ta a ni.
"No pain, no gain" tih tawngkam hian hna a thawk ngai lo. Dik tak chuan awlsam tak leh hlim taka i tan theih chuan i tih dan chu i chhunzawm zel a rinawm hle.
Chuvangin hei hi solution chu vawi khatah leap lian tak lak loh hi a ni. Chu ai chuan, naute step la rawh . Naute kal tan ang maiin, zawi zawiin, step khat khat hnu, hmalam pan zel.
Engtin nge heng ‘step tenau’ hmang hian thil i tih theih ang?
Okay, chuvangin he method hi engtin tak nge a thawh tih hi han en ila. Hei hi i thil tum eng pawh atan i hmang thei ang.
1. Lungngai takin, hlim takin tan rawh
I hmalakna hmasa ber chu thil awlsam, tenau leh hlimawm tak a ni tur a ni. I tan phurrit a ni tur a ni lo.
- Entirnan: Exercise tan i duh chuan a ni hmasa berah kilometre 5 tlan tum suh. Chu ai chuan, "Vawiin hian minute 10 chhung chu yard-ah ka kal kual dawn a, ka hla duh ber berte ka ngaithla ang ," tih hmangin tan la rawh. Chu chu a awlsam khawp mai, a dik em?
2. Hlawhtlinna kawng zawh.
Goal lian tak tak, chiang lo tak takte chu dah bo rawh. Chu ai chuan, thil tum chiang tak, te tak te , "tih ngei ngei tur" nia i hriat chu siam rawh.
- Entirna:"Kilo 10 ka hloh dawn" tih hi goal lian tak, fiah lo tak a ni. Chu ai chuan hetiang hian ngaihtuah zawk rawh: "Ni khata ka in tur cup thum zingah hian tea thlum loh cup khat ka in dawn a ni." Hei hi i tih theih thil a ni. Ni engemaw zat a zawna i tih chuan i rilru a hahdam ang. Tichuan, a hnuaia step tenau zawkah i kal thei ang. Zanah buhfai i ei zat tihtlem pawh a ni mai thei.
3. Nangmah fimkhur rawh.
Chakna leh chak lohna kan nei vek a. Mahni inrintawkna kan neih a ngai a ni. I chak lohnate do ai chuan, i chaknate chu thiltum siam nân hmang rawh .
- Entirnan: Mi rilru hah tak i nih chuan, zing dar 5 a.m. run-a ṭhian pawl pakhata tel chu i tan a ṭha ang em? A ni lo mai thei. Chu ai chuan tlai lamah i tan a remchang hunah leh i active laiin tih tum zawk ang che.
4. ‘Micro-moments’ zawng rawh.
Nitin thil tenawm tak tak, thil tum lian zawk i neih theih nan i tih theihte kha han ngaihtuah teh. Second tlemte pawh hi a hlu hle. Chungte chu ‘micro moments’ an ti a.
- Entirnan:
- Exercise tam zawk i mamawh chuan office emaw shopping mall-a elevator hmang lovin stairs hmang zawk rawh.
- I kawppui nena in inlaichinna tihchangtlun i duh chuan a inbiaknaah i phone dah la, a mitmeng en la, ngaithla rawh.
- Tui in tam i duh chuan i desk-ah tui bottle khat dah fo ang che.
5. Consistent takin awm rawh.
Thil tih dan thar kan taksa leh rilru a hriat chian theih nan kar 3 vel (ni 21) vel a ngai niin an sawi. Chuvangin, i dawhtheih a ngai a ni. Zan khat thil thuah result lian tak beisei suh. I hnehna tlemte chu diary-ah emaw, i phone-ah note-ah emaw ziak rawh. I tan fuihna ropui tak a ni ang.
6. Thilpek pe la, hlim takin awm rawh.
Hei hi a pawimawh ber a ni. Tum kan hlawhtlin loh chuan mahni inpuhchawp thiam tak kan ni. Mahse hnehna tenau ber pawh lawmna kan theihnghilh thin. He lawmna hi i thluak chu chutiang thil tha tih nawn leh turin signal pe turin a pawimawh hle.
- Entirnan:
- Ni engemaw zat a zawnin tlai lamah i kal a nih chuan i duh ang hla thar thenkhat download la.
- Kar khat chhung coffee i ei tlem tawh a nih chuan, herbal tea rimtui tak tak in turin mug thar mawi tak hmangin in enkawl rawh.
Heng hmanraw pahnih inthlauhna hi sawifiah belh duh chuan he table hi en la.
| Mihring ziarang | The big leap (a hlawhchham theihna tur method) . | Step tenau (hlawhtlinna kawng awm thei ber) . |
|---|---|---|
| Tum | A lian, a fiah lo (e.g. "Ka fit chho ta") | Small, specific (e.g. "Vawiin hian minute 10 vel ka kal dawn") |
| Hriatna | Stress, pressure, hlawhchham hlauhna | Lightness, hlimna leh i ti thei tih rinna. |
| Tirlam | Thahnemngaihna nasa tak nen tan mahse rang takin a bo | A bul tan a awlsam a, chuvangin kal zel turin i infuih ang. |
| Nghawngchhuah | Vawi tam tak chu a chanve vel atanga bânsan, mahni inhnuhdawh | Thil tih dan phung, mahni inrintawkna tihpun, thil tum lian tak thlen |
Chuvangin, i nunah inthlak danglamna i ngaihtuah leh hunah chuan khawvel hi vawi khatah thlak danglam tum suh. Zawi zawiin tan rawh. I chungah ngilnei rawh. Hnehna tenau ber pawh lawm rawh. Chutianga i tih chuan hun kal zelah chu step tenau te chu a inzawm khawm ang a, i nunah i mumang pawha i lo ngaihtuah ngai loh inthlak danglamna lian tak a rawn thlen ang.
Take-Home Thuchah a ni
- I nunah inthlak danglamna lian tak i neih a ngaih hunah chuan vawi khatah hmasawnna lian tak pakhat lak tum suh. Chu ai chuan, step tenau tak tak, enkawl theih tak tak hmangin tan la rawh.
- I thil tum chu chiang tak leh a tak tak a ni tur a ni. "Lose weight" tih ai chuan "ni khatah sugary drink pakhat tihtlem" tih ang chi goal tenau zawk siam rawh.
- Thil tih dan thar siam tur chuan hun a duh a ni. Dawhthei takin awm la, nitin i thil tum tlemte chu tihlawhtling reng rawh.
- I hnehna tenau te lawmna hun hman theihnghilh suh. Hei hian a fuih ang che a, hmalam pan zel turin chakna a pe ang che.
- A pawimawh ber chu famkim nih ni lovin, hmasawn zel hi a ni. Step tenau atanga lo chhuak hmasawnna hian hun kal zelah inthlak danglamna lian tak a thlen thei a ni.
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