Ghar Ke Khane Se Wazan Kam Karne Ka Asaan Plan: Roti, Chawal Aur Salan Ke Saath

1. Wazan kam karne ki asal wajah: kam khana nahi, samajhdari

Jab jism ko roz kharch hone wali energy se thori kam energy milti hai to wazan kam hota hai. Is mein koi jadoo nahi, aur isi liye "7 din mein 10 kilo" jaise daawe aksar dhoka hote hain.

CDC ke mutabiq tadreeji aur mustaqil raftar, yaani hafte mein tehreeban 1 se 2 pound, wazan kam karne ka behtar raasta hai. Sakhti se bhooka rehna aksar baad mein zyada khane ki taraf le jata hai aur kamzori laata hai.

2. Plate ka asaan hisaab

Dopahar aur raat ke khane ke liye ek asaan hisaab: plate ka aadha hissa sabzi ya salad se bharein, ek chauthai protein (daal, anda, murghi, machli, dahi) aur ek chauthai roti ya chawal. Yeh Harvard aur kai dosre idaaron ki "healthy plate" se milta hai, magar yeh ek rehnumai hai, sakht qanoon nahi.

Roti ki tadaad aik ya dedh rakhein aur sabzi barha dein. Pait bhi bharta hai aur calories bhi kam rehti hain.

3. Naashta jo der tak bhara rakhe

Anday ke saath aik chhoti roti, ya daliya jis mein dahi aur phal ho, kai ghante tak pait bhara rakhte hain. Paratha, halwa puri aur chai ke saath do rusk roz ka naashta banane se calories bohat barh jati hain.

Chai mein cheeni ek ek chammach kam karte jayein. Agar aap 3 chammach daalte hain to is hafte 2 aur agle hafte 1 rakhein. Zaiqa mahine bhar mein badal jata hai.

4. Choti choti aadatein badlein, ek saath nahi

CDC kehta hai ke ek waqt mein 2 ya 3 goals chunein. Maslan: "Main har raat ke khane ke saath sabzi khaungi" aur "Main hafte mein 3 din 15 minute chalungi".

Aksar log pehle hi din se meetha, tala hua khana, chai ki cheeni aur sab kuch band kar dete hain aur 10 din mein thak jate hain. Jo aadat aap 6 mahine tak nibha sakte hain, wohi wazan kam rakhti hai.

5. Taley hue aur meethay ka hal

Samosay, pakoray aur mithai ko mukammal band karna zaroori nahi, magar roz ki jagah hafte mein ek do din kar dein. Shaam ke liye bhoona chana, phal ya makhaney behtar badal hain.

CDC ka ek mashwara yeh bhi hai ke phal aur sabziyan aisi jagah rakhein jahan se aap aasani se utha sakein. Fridge mein dhula hua khira ya gajar ka dibba rakhna bohat madadgar hai.

6. Chalna aur halki warzish

Gym ki zaroorat nahi. CDC ki misaal ke mutabiq pehle hafte hafte mein 3 din 15 minute chalna bhi shuruaat hai. Phir har hafte thora barhayein.

Khane ke baad 10 minute ki sair sugar ke liye bhi acchi hai. Shuru mein jitna kar sakein utna karein, aur jab aadat ban jaye to barhayein.

7. Neend aur pani

Kam neend bhook barhane wale hormones ko bigaad deti hai, isi liye jis raat kam soye hon agle din meetha zyada khane ko dil karta hai. Roz 7 ghante ki neend lene ki koshish karein.

Bohat si dafa piyas ko bhook samajh liya jata hai. Khane se pehle ek glass pani zaroor lein.

8. Kab doctor se pooch kar chalna chahiye

Agar aap ko diabetes, blood pressure, dil, thyroid ya gurde ki bimari hai, ya aap hamil hain ya doodh pila rahi hain, ya dawaen le rahe hain, to koi bhi diet shuru karne se pehle doctor ya diet specialist se zaroor poochein.

Be-wajah wazan barhna ya bohat zyada thakan bhi doctor ko dikhane ki wajah hai, kyunke thyroid jaisi bimariyan wazan par asar daalti hain.

Hawalay (Sources)

• CDC: Steps for Losing Weight

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.