การปรับเปลี่ยนพฤติกรรม( 3 ) การกิน
อ่าน: 59009ต่อ เรื่องการกินนะครับ มื้อเย็นจะเป็นมื้อที่มีปัญหามากที่สุด เพราะคนที่ลดน้ำหนักส่วนมากก็จะเริ่มออกกำลังกายตอนเย็น (ถ้าออกกำลังกายตอนเช้าก็จะเป็นปัญหาอีกแบบนึง) เพราะกลัวว่าจะไม่มีแรงออกกำลัง อาจกินสะสมไว้ตั้งแต่เที่ยงหรือบ่าย หลังจากออกกำลังกายเสร็จก็จะหิวมาก ประเภทว่ากินไก่ได้ทั้งตัว (ตรงนี้มีเคล็ดลับนิดนึงนะครับ ว่าในการลดน้ำหนักตัว ให้ออกกำลังกายเบาๆ 60-65% ก็พอ เพราะถ้าออกกำลังกายหนัก จะอาจเริ่มมีภาวะน้ำตาลในเลือดต่ำ ทำ ให้หิวมากขึ้น) ยิ่งถ้าอยากลดน้ำหนักมากๆ เร็วๆ ก็เลยอดมื้อเย็นไปด้วย ลองตั้งสติคิดดูดีๆนะครับว่าจะไปได้สักกี่น้ำ ถ้าต้องทรมานร่างกายขนาดนี้
ผมพูดตลอดเวลานะครับว่าอย่าหักโหมออกกำลังกาย การออกกำลังกายต้องค่อยๆเพิ่มทั้งความหนัก ความนาน และความถี่ การกินก็ต้องค่อยๆลดปริมาณลงในแต่ละมื้อ ไม่ใช่อดข้าวเป็นมื้อๆ ร่างกายจะได้ค่อยๆปรับตัว ตอนจะอ้วนปล่อยมาตั้งหลายปี ตอนลดใจคอจะลดให้ได้ในไม่กี่อาทิตย์ ยากครับ ทรมานร่างกายเปล่าๆ ผลระยะยาวก็ไม่ดีด้วย สติแตกเมื่อไหร่ก็กลับมาอ้วนกว่าเดิมด้วยซ้ำ บางคนมีความจำเป็นต้องไปงานเลี้ยงบ่อย แถมอาจต้องท่องราตรี อ้างกับทางบ้านว่าเพื่อธุรกิจ เพื่อหน้าที่การงาน เพื่อสังคมฯ ถ้าจะเริ่มลดน้ำหนักก็ต้องค่อยๆปรับตัวนะครับ เมื่อก่อนก็สูบบุหรี่และกินเหล้าด้วย เลิกทั้งคู่มาได้ 12 ปีแล้ว เพื่อนๆวงเหล้าก็ยังคบกันเหมือนเดิม ไปกินข้าวเย็นด้วยกันได้ เพื่อนกินเหล้าเราก็น้ำเปล่าตลอดรายการ เวลา ไปต่อ (ฟังเพลงน่ะครับ) ก็ไปบ้างไม่ไปบ้าง ถ้าไปก็อยู่ไม่ดึกเหมือนเมื่อก่อน ไปสักพักก็จะกลับก่อน ไม่กลับก็ไม่ไหวเพราะเริ่มจะคุยกันไม่รู้เรื่องแล้ว คนกินน้ำเปล่ากับคนกินเหล้าน่ะครับ สรุป การ ปรับเปลี่ยนพฤติกรรมไม่ได้แปลว่าต้องเลิกทุกอย่าง ต้องเปลี่ยนชีวิตโดยสิ้นเชิงในเวลาสั้นๆนะครับ ค่อยๆตั้งสติ วางแผนว่าพฤติกรรมไหนควรปรับเปลี่ยนก่อน (Set Priority) หรือ จะเลือกอันที่ทำได้ง่ายๆเอาฤกษ์เอาชัยก่อน จะได้มีกำลังใจก็ได้ ทำได้แล้วค่อยไปปรับเปลี่ยนพฤติกรรมอื่นต่อไป ค่อยๆทำ ค่อยๆเปลี่ยนครับ อย่าใจร้อน แต่ขอให้มีความคืบหน้าก็แล้วกัน
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