Yadda Ake Cimma Burin Rage Nauyinku Ba tare da Ƙimar Kanku ba

Wadatacce

• Idan kun kasance bawa ga sikelin ...
• Idan kuna ƙidaya kowane kalori ...
• Idan kun damu da yawan adadin kuzari da aka ƙone yayin motsa jiki ...
• Idan kwakwalwarka ta soyayye daga duk sa ido gaba ɗaya ...
• Kuma idan kun saba da kimanta nasarar ranar ku ...
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A cikin wannan bayanin heyday, kun sami duk kayan aikin da kuke buƙata don kiyaye burinku na asarar nauyi akan hanya: na'urar da ke ƙidayar matakanku, aikace-aikacen shiga kowane .1 na mil, da ƙididdigar kalori waɗanda ke ƙididdige yawan abincin ku na yau da kullun. Kuna iya tunanin cewa bin diddigin ƙoƙarinku na asarar nauyi shine mabuɗin nasara. Amma damuwa game da waɗannan lambobi-wartsakar da matakan ku bayan kowane ɗan gajeren tafiya, bin diddigin kowane kalori da ke shiga cikin bakin ku, ko takawa kan sikeli sau da yawa a rana-na iya ɗaukar nauyi. "Mutane da yawa suna jin takaici da wannan matakin," in ji Pat Barone, kociyan rage nauyi kuma wanda ya kafa Catalyst Coaching. "Ina nufin da gaske muna buƙatar matakin A, B, ko C a rayuwar mu? Tabbas ba haka bane."

Yin amfani da waɗannan lambobin don jagorance ku zuwa zaɓin lafiya abu ɗaya ne, amma bin diddigin ya zama mara lafiya lokacin da kuka ba waɗannan lambobin mahimmanci. "Hakan yana ba da ra'ayi cewa kai wannan lambar ne ko kuma cancantar ka tana da alaƙa da wannan lambar, kuma babu ɗaya daga cikin waɗannan da yake gaskiya," in ji Barone. Bayan haka, kallon yanke shawara na yau da kullun a matsayin mai kyau ko mara kyau ba zai lissafta duk wuraren launin toka da ke tattare da rayuwa mai kyau ba (misali, cin kuki na biki baya nufin kun gaza).

Jin laifi ko kunya lokacin da ba ku zaɓi A+ na iya yin illa ga lafiyar hankalin ku, in ji Gail Saltz, likitan ƙwaƙwalwa kuma marubucin Ikon Daban -daban. Menene ƙari, ƙila za ku iya ɓatar da ƙoshin lafiyar ku da gangan idan kun damu ko damuwa game da faɗuwa. "Abin takaici, tayar da matakan damuwa yana tayar da cortisol, wanda a zahiri ya sa ya fi wuya a rasa nauyi," in ji Saltz. Lokacin da kake cikin damuwa, jikinka yana shiga yanayin yaƙi-ko-tashi kuma yana ƙoƙarin riƙe kowane kalori da ƙwayoyin kitse da zai iya don tsira. Wato waɗannan fam ɗin da ba a so ba za su je ko'ina ba.

Kafin ku cire duk kirgawa da aunawa don mai kyau, ku sani cewa wasu mutane na iya yin aikin kirga calori. ba tare da bar shi ya mamaye rayuwarsu. Labari ne game da sanin kanku da daidaita tsarin asarar nauyi idan yana ƙarfafa ku. "Akwai mutanen da suka shiga ciki kuma suka shiga cikin micromanagement, kuma idan haka ne to tabbas zai fi kyau a gare ku kada ku dauki hanyar da ta dace," kamar yadda yake lura da kowane cizo ko matakin da kuka ɗauka, in ji Saltz.

Ma'anar ba shine a daina sa ido kan ci gaban ku gaba ɗaya ba, a maimakon haka canza yadda da lokacin da kuke tantance ci gaban ku. Duk lambobi bayanai ne kawai na asali, in ji Barone. Don haka idan kun kasance game da masu sa ido a baya, kun riga kun san yadda kuke buƙatar zama don isa matakai 10,000 a rana ko kuma yadda adadin kuzari 1,500 ke kama. Yi amfani da wannan ilimin azaman ma'aunin ma'auni don abin da kuke buƙatar yi don cimma burin ku, sannan ku ɗauki waɗancan halaye huɗu mafi lafiya "rahoton ci gaba" maimakon.

Idan kun kasance bawa ga sikelin ...

Yi nauyi a kai a kai, ko'ina ko'ina tsakanin sau ɗaya a mako zuwa sau ɗaya kowane watanni uku dangane da abin da ya hana ku wuce ruwa. Ta wannan hanyar, za ku nisanta daga damuwa game da canje-canje na zahiri, in ji Barone. Nauyin ku na iya canzawa daga rana zuwa rana dangane da abubuwa kamar abincinku na ƙarshe, inda kuke cikin yanayin hailarku, da lokacin da kuka yi aiki na ƙarshe. Tsawaita lokaci tsakanin ma'auni yana ba ku kyakkyawan hoto na ci gaban ku. Saltz ya ce "Mutane suna tsoron suna bukatar lambar don su kasance masu gaskiya da kansu." Madadin haka, kula da yadda kuke ji maimakon daidaita waɗannan ji daga lambar akan sikelin.

Idan kuna ƙidaya kowane kalori ...

Yi la'akari da girman rabo maimakon. Misali, da nufin cin wani sashi na furotin game da girman tafin hannunka a kowane cin abinci maimakon a gano ko yanki kaza ya dace da rabon kalori na ranar ku. Kuna iya cim ma abu ɗaya ba tare da buƙatar bin diddigin wani abu daidai ba, in ji Saltz. (Gano waɗannan sauran hanyoyin don rage nauyi ba tare da ma gwadawa ba.)

Idan kun damu da yawan adadin kuzari da aka ƙone yayin motsa jiki ...

Sauƙaƙe tsarin ku kuma kawai ƙoƙarin yin wani abu mai aiki kowace rana. Wannan ba yana nufin yana buƙatar zama aji mai wahala na mintuna 90 ba. Zai iya zama mai sauƙi kamar ƙaddamar da tafiya aƙalla minti 30 a rana. Ka sanya shi maƙasudi don kawai motsawa, kuma ƙila za a iya motsa ku ci gaba da tafiya.

Idan kwakwalwarka ta soyayye daga duk sa ido gaba ɗaya ...

Mai da hankali kan halaye masu lafiya. Barone ya ce, "Ka manta da lambobi-a gare ni, canza halaye shine hanya mafi inganci a cikin dogon lokaci," in ji Barone. Idan kuna da abun ciye-ciye maras kyau kowace rana, canza shi don wani abu mai gina jiki. Ko kuma idan ranar Lahadi yawanci ana amfani da brunching, matsi motsa jiki a ciki ko kuma a keke zuwa gidan abinci. "Canja wasu halaye waɗanda ke haifar da lalacewa kuma za ku ci gaba da yawa," in ji ta. Da zarar al'ada ce, babu wani ƙarin zato da aka haɗa. (Masu bin diddigin fasaha suna da fa'idodin su. Anan akwai hanyoyi masu sanyi guda biyar don amfani da na'urar motsa jikin ku wanda wataƙila ba ku taɓa ji ba.)

Kuma idan kun saba da kimanta nasarar ranar ku ...

Maimakon kididdige abincin ku da zaɓin motsa jiki, a hankali bincika tare da kanku kafin ku kwanta, in ji Barone. Kada ku yi amfani da wannan lokacin don yin hukunci akan kowane dalla-dalla na ranar amma a matsayin ƙima na gaba ɗaya na yadda kuke ji. "Yau kin ci abinci da yawa, kina ji?" tana cewa."To, daidaita wannan don gobe." Ka ba kanka hutu, kuma za mu ci amanar za ka yi barci da sauƙi. (Bayan haka, barci shine abu mafi mahimmanci na asarar nauyi.)

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