Ungazifezekisa njani iinjongo zakho zokuphulukana nobunzima ngaphandle kokuzibeka kwinqanaba

Umxholo

• Ukuba ulikhoboka kwisikali ...
• Ukuba ubala yonke ikhalori ...
• Ukuba ucinga ngenani leekhalori ezitshisiweyo ngexesha lokuzilolonga ...
• Ukuba ingqondo yakho ithosiwe kuwo wonke umkhondo ngokubanzi ...
• Kwaye ukuba uqhele ukukala impumelelo yosuku lwakho ...
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Kolu lwazi, unazo zonke izixhobo ozidingayo ukuze ugcine usukelo lwakho lokunciphisa ubunzima endleleni: isixhobo esibala amanyathelo akho, i-app ebalekayo yokuloga rhoqo nge-.1 yeemayile, kunye neekhalori zokubala ezibala ukutya kwakho kwemihla ngemihla. Unokucinga ukuba ukulandelela ngokusondeleyo iinzame zakho zokunciphisa ubunzima ngundoqo wempumelelo. Kodwa ukujonga ngaphezulu kwala manani-kuhlaziya inyathelo lakho emva kwendlela emfutshane yokuhamba, ukulandelela yonke ikhalori engena emlonyeni wakho, okanye ukunyathela kwisikali amaxesha amaninzi ngemini-kunokuthatha umthwalo. "Abantu abaninzi bayadana yile grading," utshilo uPat Barone, umqeqeshi wokwehla kobunzima kunye nomseki weCatalyst Coaching. "Ndiyathetha ukuba siyalifuna ngenene inqanaba le-A, B, okanye C kubomi bethu? Ewe akunjalo."

Ukusebenzisa loo manani ukukukhokela ekukhetheni okunempilo yinto enye, kodwa ukulandelela kuba yimpilo xa unika loo manani kubaluleke kakhulu. Kuhlobo lokunika umbono wokuba ulilo nani okanye ukuba ukufaneleka kwakho kuqhotyoshelwe kuloo nombolo, kwaye akukho nanye eyinyani leyo, utshilo uBarone. Emva kwayo yonke loo nto, ukujonga izigqibo zakho zemihla ngemihla njengento elungileyo okanye embi ayibali zonke iindawo ezingwevu eziza nokuphila ubomi obulungeleleneyo (umzekelo, ukutya icookie yeholide akuthethi ukuba awuphumelelanga).

Ukuziva unetyala okanye uneentloni xa ungenzi ukhetho lwe-A + kunokuchaphazela kakubi impilo yakho yengqondo, utsho uGail Saltz, ugqirha wengqondo kunye nombhali we Amandla Ahlukeneyo. Ngaphezu koko, unokuthi ungenzi ngabom ukuba uphazamise iinjongo zakho eziphilileyo ukuba unoxinzelelo okanye uxhalabele ukusilela. Ngelishwa, ukupompa amanqanaba oxinzelelo kuphakamisa i-cortisol, nto leyo eyenza kube nzima kakhulu ukunciphisa umzimba, utshilo uSaltz. Xa uxinezelekile, umzimba wakho ungena kwimowudi yokulwa okanye yokubaleka kwaye uzama ukubambelela kuyo yonke ikhalori kunye neeseli ezinamafutha ukuze uphile. Oko kuthetha ukuba iiponti ezingafunekiyo aziyi ndawo.

Ngaphambi kokuba ulahle konke ukubala kunye nokulinganisa okuhle, yazi ukuba abanye abantu banokwenza into yokubala ikhalori isebenze ngaphandle bayiyeke ithathe ubomi babo. Imalunga nokuzazi kwaye ulungelelanise isicwangciso sokunciphisa ubunzima ukuba kuyakucinezela. "Kukho abantu ababambelela ngokungagungqiyo kwaye babandakanyeka ekuphathweni kakubi, kwaye ukuba nguwe lowo mhlawumbi kungangcono ukuba ungathathi indlela engqongqo," njengokujonga konke ukuluma okanye inyathelo olithathayo, utshilo uSaltz.

Inqaku aliko ukuyeka ukubeka esweni inkqubela phambili yakho, kodwa endaweni yokutshintsha indlela kwaye uvavanya inkqubela phambili yakho. Onke amanani lulwazi olusisiseko, utshilo uBarone. Ke ukuba ubukhe wakho malunga nabalandeleli bexesha elidlulileyo, sele uyayazi indlela osebenza ngayo ukuze ufikelele kumanyathelo ayi-10 000 ngosuku okanye ujonge iikhalori ezili-1,500. Sebenzisa olo lwazi njengesilinganiselo esirhabaxa kwinto ekufuneka uyenzile ukufezekisa iinjongo zakho, emva koko wamkele ezi zinto zine zisempilweni "kwingxelo yenkqubela phambili" endaweni yoko.

Ukuba ulikhoboka kwisikali ...

Yenza ubunzima kancinci, naphi na phakathi kweveki ukuya kanye rhoqo emva kweenyanga ezintathu kuxhomekeke kwinto ekuthintelayo ukuba ugqithe. Ngale ndlela, uya kucima ekuthatheni ingqalelo ngaphezulu kotshintsho olwenzekayo, utshilo uBarone. Ubunzima bakho bunokutshintsha imihla ngemihla ngokusekelwe kwizinto ezifana nesidlo sakho sokugqibela, apho uhlala khona kumjikelezo wakho wokuya esikhathini, kwaye wagqibela nini ukusebenza. Ukongezwa kwexesha phakathi kwe-weight-ins kukunika umfanekiso ocacileyo wenkqubela phambili yakho. "Abantu bayoyika ukuba bafuna inani lokunyaniseka kubo," utshilo uSaltz. Endaweni yoko, nikela ingqalelo kwindlela oziva ngayo kunokuba usekele ezo mvakalelo kwinani kwisikali.

Ukuba ubala yonke ikhalori ...

Cinga ngobungakanani besahlulo endaweni yoko. Umzekelo, jolisa ukutya inxenye yeprotheni malunga nobukhulu besandla sakho kwisidlo ngasinye kunokuba ucinge ukuba isiqwenga senkukhu siyangena kulwabiwo lwekhalori yosuku lwakho. Ungafezekisa into enye ngaphandle kokufuna ukulandelela into ngokuchanekileyo, utshilo uSaltz. (Fumanisa ezinye iindlela zokunciphisa umzimba ngaphandle kokuzama.)

Ukuba ucinga ngenani leekhalori ezitshisiweyo ngexesha lokuzilolonga ...

Yenza lula indlela yakho kwaye uzame ukwenza into esebenzayo yonke imihla. Oko akuthethi ukuba kufuneka kube ngumzuzu onzima wemizuzu engama-90 yeklasi. Kunokuba lula njengokuzibophelela ekuhambeni ubuncinci imizuzu engama-30 ngosuku. Yenza usukelo lokuhamba ngokulula, kwaye usenokude ukhuthazwe ukuba uqhubeke.

Ukuba ingqondo yakho ithosiwe kuwo wonke umkhondo ngokubanzi ...

Gxila kwimikhwa esempilweni. "Libala amanani-am, ukutshintsha imikhwa yeyona ndlela isebenzayo ekuhambeni kwexesha," utshilo uBarone. Ukuba unamashwamshwam angenampilo rhoqo emva kwemini, tshintshela kwenye into enesondlo. Okanye ukuba iiCawe zihlala zichithwa kwi-brunching, cinezela umthambo okanye ibhayisekile kwindawo yokutyela. “Shintsha eminye yale mikhwa ibangela umonakalo kwaye uya kuqhubekeka,” utshilo. Xa sele ingumkhwa, akusekho ukuqikelela okubandakanyekayo. (Abalandeleli bobugcisa banazo izinto eziluncedo. Nazi iindlela ezintlanu zokusebenzisa umkhondo wokuqina komzimba ekusenokwenzeka ukuba awuzange uve ngawo.)

Kwaye ukuba uqhele ukukala impumelelo yosuku lwakho ...

Kunokuba uhlele ukutya kwakho kunye nokukhetha kwakho umthambo, jonga ngobunono kunye nawe ngaphambi kokuba ulale, ucebisa uBarone. Sukusebenzisa elo xesha ukugweba zonke iinkcukacha zosuku kodwa kuvavanyo ngokubanzi lwendlela oziva ngayo. "Utye kakhulu namhlanje? Uziva unzima?" uthi."Emva koko, lungelelanisa loo nto yangomso." Zinike ikhefu, kwaye siya kubheja uya kulala kakhulu ngokulula. (Emva kwayo yonke loo nto, ukulala yeyona nto ibalulekileyo yokuncipha komzimba.)

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