Weight loss- Teji Se Vajan kaise ghataye

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Weight loss tips – Aajkal ke aaraam-dayak jeevan me vajan ka badhna koi badi baat nahi hai. Lekin kya apko pata hai ki ye apko badi-badi beemariyo ki taraf le jata hai jaise ki :- High Blood Pressure, Heart attack, Cholesterol ka badhna,liver aur pet se sambandhit beemariyan e.t.c.

“Aapka sara vajan ek hi din me nahi badha hai; aap ise ek hi din me nahi ghata paoge. sabr karo, ho jayega.”

– Jenna Wolfe
Table of contents:-
Motapa pe shodh(Report)
Vajan ghatane ki ek Kahani
Vajan badhne ke kaaran?
Vajan Kaise ghataye (how to lose weight)?
1. Vajan ghatane ka diet(weight loss diet)
Kya nahi khana hai?
Vajan kam karne ke liye Kya Khaye?
2. Paani se vajan kaise kam kare(Weight loss from water)
3. Teji se chalkar Vajan ghataye(Walking weight loss)
4. Vajan ghatane ka exercise(Weight Loss Exercise)

Motapa pe shodh(Report)

Haal hi me hue ek shodh ke anusaar, India me 13.5 crore se jyada log motapa se pidit hain. Sirf India se aage U.S aur China hai.

Is report ke mutabik, 73% Shahar me rahne wale log motape se pareshan hain, matlab ki har 4 me se 3 shahri log motape se pareshan hain. America me to 40% log motape ke dayre me aate hain.

Lekin sawal ye hai ki vajan kaise kam kare, weight loss kaise kare, weight loss tips in hindi ya motapa kam karne ka upay kya hai?.

To chale aaj iske bare me sabhi cheez jaante hain ki ye motapa kaise hota hai aur teji se vajan kaise kam kare.

Aaj mai 4 sabse umda aur easy weight loss tips in hindi batane wala hun. Jisse aap bilkul chust durust(slim & trim) aur sehatmand ho jaoge. 

Vajan ghatane ki ek Kahani

weight loss kaise kare, ye janne se pahle ek chhoti si kahani suno jo mere dost ne khud ke anubhav mujhse saajha kiya hai:-

“Jab mai 18 saal ka tha, mai kareeb 108 kilo ka tha. Mai unki problem samajh sakta hu jo isse guzr rahe hain & weight loss karna chahte hain. Mai bhi isi daur se guzar chuka hun.

Vajan kam karne ka tarika sabhi logo ne jo batayi, bekaar gayi. Kisi ne kaha gym jaao, maine gym join kar liya. Kisi ne chaawal nahi khane ko bola, maine chaawal khana chhor diya.

Koi kahta tha garam paani me shahad ko nimbu ke ras ke sath milakar piyo, maine wo bhi kiya. Kisi ne bataya Ayurvedic dawa lo, Maine liya.

Kisi ne salaah di ke sona belt lagao, maine ye bhi kiya. Haan janta hun is baat pe tumhe hansi aarahi hogi 😀 lekin kisi ne ye bhi kaha tha, “ki tum par kisi ne jaadu kiya hai isliye tum mote hote jarahe ho”.

Lekin koi bhi nuskha, yukti, sujhaav mere kaam nahi aaya. Mai thora depression me chala gaya.

Mai neend ki goliya bhi khata tha, isliye ki mai isse so jaunga aur mai khana nahi khaunga jisse shayad motapa kam ho jaaye. Ajeeb hai, par kiya tha.

Mere kuchh naalayak dost ne kaha ki sutta marna(smoking) aur daaru pina(drinking) tumhara vajan kam kar sakta hai.

Mai in sab upaay se niraash ho chuka tha. Ek faisla ne meri zindagi Badal Di. Wo kya tha? Maine kisi ki bhi salaah lena hi band kar diya!

Mujhe ye pata chala jisne bhi mujhe mashware diye usne kabhi ye problem unhone saamna hi nahi kiya. Chize jo mujhpe kaam kari wo thi khud ko prerit karna(self-motivation).

Mai khud ko prerit karta raha. Maine motape ke bare me padha aur research kiya. Jisse mujhe pata chala ki mai pichhle 18 saal se galat khaan-peen karta aya hun.

Maine apni galtiyo ko jaana aur samjha. Mujhe tab pata chala ki log kaise mote ho jate hain aur vajan ghatane ka kya tarika hai”.

Chalo, jo kuchh usne aur maine jaana, seekha aur samjha wo weight loss tips & tricks mai yaha batata hun.

Vajan badhne ke kaaran?

Hamare sharir ko kaam karne ki urja paida karne ke liye rozana 114 tarah ke poshak tatva(nutrition) ki jarurat hoti hai.

Jo khana ham roz khate hain. sharir ko jo chahiye, usme wo zaruri poshak tatva nahi hote hain. Hamlog hamesha khate hain phir bhi hame bhookh lagti hai.

Kyuki hamare sharir ko jab protien ki zarurat hoti hai to tum wo chiz khate ho jisme carbohydrate hoti hai. To hamara sharir kya karta hai, us carbohydrate ko vasa(fat) ke roop me store kar leta hai.

Protien ki maang to puri hui nahi, Isliye tumhara dimag firse protien ki zarurat ki wajah se bhookhe hone ka signal bhejta hai. Aap fir kuchh bhi khate rahte ho aur aap mote hote jate ho.

Khane pine ke jariye jo sharir me calories bhare pade hain, In sabhi chizo se calories kharch nahi ho paati hai, wo fat me badal jati hai. aur fir motapa aane lagti hai.

Vajan Kaise ghataye (how to lose weight)?

Aaj mai aapse 4 motapa kam karne ka tarika batane jaraha hun. Jo bahut jaruri, aasaan aur behtar hai. Isko karne ke 1 hafte baad hi aap fark mahsoos karoge. Pahle hafte me hi 5-7 kilo wajan ghat jayega. To chaliye pahle tips pe chalte hain.

1. Vajan ghatane ka diet(weight loss diet)

weight loss diet chart
Source: google

How to lose Weight:- Motapa ane ka abse main kaaran khane ka sahi na hona ya balanced diet ka na hona hai. Aap khane me badlaao lakar bahut had tak vajan ko ghata sakte hain.

Bimariyon se bachne ya vajan kam karne aur fit rahne ke liye sabse pahle apko apne aahaar(diet) me change lana hoga.

Kya nahi khana hai?

Ham jo khate hain wahi hamara sharir ban jata hai. Kisi bhi bimari se bachne ke liye parhez zaruri hai, kyuki Ek Famous kahawat hai “Prevention is better than cure” matlab “Ilaaz se jyada jaruri parhez hai”.

Avoid junk food

So, hame, salty food(chips, Kurkure e.t.c) Ghee, makhan, sugar, baked food(cake, cookies, pastries e.t.c), Junk or fast food(roll, pizza, Burger e.t.c) aur fried food(omelette,french fry e.t.c) se bachna chahye.

Kyuki in sabme calories, carbohydrate or fat bahut jyada paayi jati hai jo hamara vajan badhne ke kaaran hai.

Fruit Juice bhi na le to behtar hoga.Kyuki fal pis kar jab juice ke roop me bahar aati hai to usme maujood sari fiber aur jaruri nutrients khatm ho jati hai, aur hame sirf Sugar hi milti hai.

Maide se bani koi chiz, safed bread, safed chawal, paasta e.t.c nahi khaye. Cold drink, Soft drink, Soda bhi nahi piye, kyuki isme 85% sugar hoti hai jisse vajan badhta hai.

Vajan kam karne ke liye Kya Khaye?

Ab sawal aata hai motapa kam karne ke liye kya khaye? to jaldi se aate hai point par.

weight loss diets tips
  • Taazi hari sabji khaye. Khane me salaad jyada le. Taaza fal(fruits) khaye.
  • Bheege baadaam, dahi, chana, akhrot, daliya, aur protien wali diet jaise daal, rajma, paneer, chicken e.t.c ye sab le sakte ho.
  • choker wali roti, Brown bread, Brown chawal, saabut anaaj, jwaar, baajra e.t.c istemaal kare.
  • Peene me Paani, Adrak wali Chai(kam sugar ke sath), Sabji ka juice, Coffee aur green tea le sakte ho.
  • Naashta(Breakfast) Jyada kare, Fir dopahar ka khana( Lunch) usse thora kam aur raat ka khana(Dinner) sabse kam le. Mera matlab din bhar ke khane ko is tarah baante:- 

Breakfast(Subah 8-9 baje)– 45%,

Lunch(dopahar 12-1 baje)– 35%

Dinner(raat 7-8 baje)– 20%.

2. Paani se vajan kaise kam kare(Weight loss from water)

Khane ke baad baat aati hai paani ki. Ji haan Aap paani se bhi vajan ghata sakte hain. Garam Paani se vajan kaise kam kare, chaliye isko jante hain. 

Paani ko hamesha thora sa garam karke, ghoont-ghoont(sip-sip) karke piyo aur din bhar me 10-12 glass piyo. Iske tarike ye hain:-

Source : google
  • Subah khaali pet 2 glass garam ya gunguna paani piyo.
  • Exercise karne se ya gym jane se pahle 1-2 glass pani peelo.
  • Teeno waqt khana khane ke adhe ghante pahle 1-2 glass garam paani lo taaki apki bhookh kam ho.
  • Khane ke 45 minute baad 2 glass garam pani piyo.
  • Raat ko sone se 30 minute pahle 2 glass paani piyo.

NCBI ki website par parkashit ek shodh me garam paani se wajan kam karne ki pushti hoti hai.

Shodh ke anusaar, garam paani pine par iske thermogenic prabhav ke kaaran pachane ki dar(Metabolic rate) badhti hai, jisse urja ki khapat hoti hai. 

Urja ki khapat ke liye Calories aur Fat chahiye. Isliye Calories urja me badal kar jalne lagti hai aur vajan ghatne lagta hai.

3. Teji se chalkar Vajan ghataye(Walking weight loss)

Vajan ko kam karne ke liye chalna, matlab tej chalna sabse achha tarika hai. Paidal chalne se vajan bhi kam hoga aur apke fitness ka level bhi barhega.

Agar aap ek hafte me 5-10 kilo vajan kam karne ka soch rahe ho to apko tez chaal chalne ki aadat zarur daalni hogi.

Har din apko 10000(das hazaar) kadam chalna hai. Matlab din bhar me 35-40 minute. Paidal chalte samay is baat ka dhyan rakhe ki tez chaal se paidal chalna hai.

Agar aap 10000 kadam ek baar me nahi chal parahe ho, to din bhar me alag-alag samay par kar sakte ho.

Walking for weight loss
Source: google

Jab chalne ke liye shuru kare to Starting me dheere chale, phir 5 minute ke baad 10 minute tak madhyam chaal se chale aur fir tej chaal se walk kare. 

Aap subah park me chal sakte ho, kaam par ja rahe ho to lift ya escalator ke jagah seedhi istemal karo, kahi paas me hi jana hai to bike se nahi paidal jaao, raat ko galiyo me ya apne ghar ki chhat par tahal sakte ho. 

Chahe aap kuchh bhi karo, Lekin subah uthne ke baad se lekar raat ko sone se pahle pahle 10000 kadam pura karna hai. Agar aap aisa karne me kamyab ho jate ho to tezi se vajan kam hona bhi shuru ho jayega.

4. Vajan ghatane ka exercise(Weight Loss Exercise)

Badhte motapa ko rokna ho ya teji se vajan kam karne(quick weight loss) ka prayas dono me hi tanav badhta hai. Kai baar motape se pareshan logo ka vajan isliye kam nahi hota, kyuki wo tanav me rahne lagte hain.

Agar aap ke sath bhi aisa ho raha hai, to ab apko pareshan hone ki zarurat nahi hai. Sare Weight kam karne ka tarika agar fail ho gaye hain, to aapke liye ek behad saral tarika hai.

Journal of clinical endocrinology & metabolism me parkashit ek shodh(research) ke anusaar Subah ke samay khali pet vyayam karne se doguna teji se vajan kam hota hai.

Is naye shodh ke anusaar Subah uthne ke baad paani pine ke baad fresh hokar exercise karne se teji se vajan kam hota hai. Ye dopahar ya shaam ke samay gym ya workout ki tulna me doguna parbhav rakhta hai.

Yaha kuchh sabse badhiya wali exercise bata raha hu jisse easily pet ki charbi ghat sakti hai:- 

  • Squat(ise exercise ka king kaha jata hai)
squat exercise for weight loss
Source: google
  • Jogging(dhire dhire daudna)
  • Cycling(Cycle chalana)
  • Swimming(tairna)
  • Yoga karna
  • Jump rope(rassa kudna)

Ye upar diye gaye 4 kaargar tips ko agar aapne paalan kiya to apka 1-2 mahine me hi 15-20 kg wajan ghat jayega. Vajan ghatane ya kam karne ka ye 4 sabse best tarike the jo maine, shodh obsrvation aur kuchh logo ka experience share kiya.

Dosto, apko ye lekh kaisa laga? Comment & agar pasand aya to jyada se share kare, sath me Follow bhi karlo, aage update or notification pane ke liye, dhanyawad.

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