apana weight kam karane aur apane svaasthy ko badhaava dene ke lie in siddh rananeetiyon ka paalan karen.
saikadon faid aahaar, vajan ghataane ke kaaryakram aur seedhe-seedhe ghotaale tvarit aur aasaan vajan ghataane ka vaada karate hain. haalaanki, saphal vajan ghataane ka aadhaar badhee huee shaareerik gatividhi ke saath svasth, kailoree-niyantrit aahaar hai. saphal, deerghakaalik vajan ghataane ke lie, aapako apanee jeevanashailee aur svaasthy aadaton mein sthaayee badalaav karana hoga.
aap ve sthaayee parivartan kaise karate hain? vajan ghataane mein saphalata ke lie in chhah rananeetiyon ka paalan karane par vichaar karen.
1. sunishchit karen ki aap taiyaar hain
lambe samay tak vajan ghataane mein samay aur prayaas lagata hai - aur deerghakaalik pratibaddhata bhee. haalaanki aap anishchit kaal tak vajan ghataana nahin taalana chaahate, lekin aapako yah sunishchit karana chaahie ki aap khaane aur gatividhi kee aadaton mein sthaayee badalaav karane ke lie taiyaar hain. apanee taiyaaree nirdhaarit karane mein madad ke lie apane aap
se nimnalikhit prashn poochhen:
- kya main vajan kam karane ke lie prerit hoon?
- kya main any dabaavon se bhee vichalit ho gaya hoon?
- kya main tanaav se nipatane ke saadhan ke roop mein bhojan ka upayog karata hoon?
- kya main tanaav se nipatane ke lie any rananeetiyaan seekhane ya unaka upayog karane ke lie taiyaar hoon?
- kya mujhe tanaav ko prabandhit karane ke lie kisee any sahaayata kee aavashyakata hai - ya to doston se ya peshevaron se?
- kya main khaane kee aadaten badalane ko taiyaar hoon?
- kya main gatividhi kee aadaten badalane ko ichchhuk hoon?
- kya mere paas ye parivartan karane ke lie samay hai?
yadi aapako un tanaavon ya bhaavanaon ko sambodhit karane mein sahaayata kee aavashyakata hai jo aapakee taiyaaree mein baadha kee tarah prateet hotee hain, to apane doktar se baat karen. jab aap taiyaar honge, to aapake lie lakshy nirdhaarit karana, pratibaddh bane rahana aur aadaten badalana aasaan ho jaega.
2. apanee aantarik prerana khojen or weight kam kare
koee aur aapaka vajan kam nahin kar sakata. aapako khud ko khush karane ke lie aahaar aur vyaayaam mein badalaav karana chaahie. aapake vazan ghataane kee yojana par tike rahane ke lie aapako kaun see cheez prerit karegee?
aapako prerit aur kendrit rahane mein madad karane ke lie aapake lie kya mahatvapoorn hai, isakee ek soochee banaen, chaahe vah aagaamee chhuttiyaan hon ya behatar samagr svaasthy. phir yah sunishchit karane ka ek tareeka khojen ki aap pralobhan ke kshanon ke dauraan apane prerak kaarakon ko bula saken. udaaharan ke lie, ho sakata hai ki aap pentree daravaaze ya rephrijaretar par apane lie ek utsaahavardhak not post karana chaahen.
jabaki saphal vajan ghataane ke lie aapako apane vyavahaar kee jimmedaaree lenee hotee hai, sahee prakaar ka samarthan madad karata hai. apana samarthan dene ke lie aise logon ko chunen jo bina kisee sharmindagee, sharmindagee ya todaphod ke aapako sakaaraatmak tareekon se protsaahit karenge.
aadarsh roop se, aise logon ko dhoondhen jo aapakee chintaon aur bhaavanaon ko sunenge, aapake saath vyaayaam karane ya svasth menoo banaane mein samay bitaenge, aur ek svasth jeevan shailee vikasit karane ke lie aapane jo praathamikata dee hai use saajha karenge. aapaka sahaayata samooh javaabadehee bhee pradaan kar sakata hai, jo aapake vajan ghataane ke lakshyon par tike rahane ke lie ek majaboot prerana ho sakata hai.
yadi aap apanee vajan ghataane kee yojanaon ko nijee rakhana pasand karate hain, to niyamit roop se vajan karake, apane aahaar aur vyaayaam kee pragati ko ek jarnal mein darj karake, ya dijital upakaranon ka upayog karake apanee pragati ko traik karake apane prati javaabadeh banen.
3. yathaarthavaadee lakshy nirdhaarit karen
yathaarthavaadee vajan ghataane ke lakshy nirdhaarit karana spasht lag sakata hai. lekin kya aap sachamuch jaanate hain ki yathaarthavaadee kya hai? lambee avadhi mein, prati saptaah 1 se 2 paund (0.5 se 1 kilograam) vajan kam karane ka lakshy rakhana samajhadaaree hai. aam taur par prati saptaah 1 se 2 paund vajan kam karane ke lie, aapako kam kailoree vaale aahaar aur niyamit shaareerik gatividhi ke maadhyam se pratidin upabhog kee tulana mein 500 se 1,000 kailoree adhik jalaane kee aavashyakata hotee hai.
aapake vajan ke aadhaar par, aapake vartamaan vajan ka 5% ek yathaarthavaadee lakshy ho sakata hai, kam se kam praarambhik lakshy ke lie. yadi aapaka vajan 180 paund (82 kilograam) hai, to vah 9 paund (4 kilograam) hai. yahaan tak ki vajan ghataane ka yah star hrday rog aur taip 2 madhumeh jaisee puraanee svaasthy samasyaon ke jokhim ko kam karane mein madad kar sakata hai.
jab aap lakshy nirdhaarit kar rahe hon, to prakriya aur parinaam donon lakshyon ke baare mein sochen. "har din 30 minat tak tahalana" ek prakriya lakshy ka ek udaaharan hai. "10 paund kam karana" parinaam lakshy ka ek udaaharan hai. yah aavashyak nahin hai ki aapake paas koee parinaam lakshy ho, lekin aapako prakriya lakshy nirdhaarit karane chaahie kyonki apanee aadaton ko badalana vajan ghataane kee kunjee hai.
4. svaasthyaprad bhojan ka aanand len
weight ghataane ko badhaava dene vaalee naee khaane kee shailee ko apanaane mein aapake kul kailoree sevan ko kam karana shaamil hona chaahie. lekin kailoree kam karane ka matalab svaad, santushti ya yahaan tak ki bhojan taiyaar karane mein aasaanee ko chhodana nahin hai.
apane kailoree sevan ko kam karane ka ek tareeka adhik paudhe-aadhaarit khaady padaarth - phal, sabjiyaan aur saabut anaaj khaana hai. svaad ya poshan ko chhode bina apane lakshyon ko praapt karane mein madad karane ke lie vividhata ka prayaas karen.
in yuktiyon ke saath apana vajan kam karana shuroo karen:
rojaana kam se kam chaar sarving sabjiyaan aur teen sarving phal khaen.
parishkrt anaaj ko saabut anaaj se badalen.
jaitoon ka tel, vanaspati tel, evokaido, nats, nat batar aur akharot ke tel jaise svasth vasa ka maamoolee maatra mein upayog karen.
phalon mein praakrtik cheenee ko chhodakar, jitana sambhav ho cheenee ka sevan kam karen.
seemit maatra mein kam vasa vaale deyaree utpaad aur dubala maansaur poltree chunen.
5. sakriy ho jao, sakriy raho
jabaki aap vyaayaam ke bina vajan kam kar sakate hain, niyamit shaareerik gatividhi aur kailoree pratibandh aapako vajan ghataane mein badhat dilaane mein madad kar sakate hain. vyaayaam us atirikt kailoree ko jalaane mein madad kar sakata hai jise aap keval aahaar ke maadhyam se kam nahin kar sakate.
vyaayaam kaee svaasthy laabh bhee pradaan karata hai, jisamen aapake manodasha ko badhaava dena, aapake hrday pranaalee ko majaboot karana aur aapake raktachaap ko kam karana shaamil hai. vyaayaam vajan ghataane ko banae rakhane mein bhee madad kar sakata hai. adhyayanon se pata chalata hai ki jo log lambe samay tak apana vajan kam rakhate hain unhen niyamit shaareerik gatividhi milatee hai.
aap kitanee kailoree jalaate hain yah aapakee gatividhiyon kee aavrtti, avadhi aur teevrata par nirbhar karata hai. shareer kee charbee kam karane ke sarvottam tareekon mein se ek hai sthir erobik vyaayaam - jaise tej chalana - saptaah ke adhikaansh dinon mein kam se kam 30 minat tak. kuchh logon ko vajan kam karane aur vajan ghataane ko banae rakhane ke lie isase adhik shaareerik gatividhi kee aavashyakata ho sakatee hai.
koee bhee atirikt gatividhi kailoree jalaane mein madad karatee hai. un tareekon ke baare mein sochen jinase aap din bhar mein apanee shaareerik gatividhi badha sakate hain yadi aap kisee din aupachaarik vyaayaam mein phit nahin ho sakate hain. udaaharan ke lie, lipht ka upayog karane ke bajaay seedhiyon se oopar aur neeche kaee yaatraen karen, ya khareedaaree karate samay lot ke door chhor par paark karen.
6. apana najariya badalen
yadi aap deerghakaalik, saphal vajan prabandhan chaahate hain to keval kuchh saptaah ya maheenon tak svasth bhojan khaana aur vyaayaam karana paryaapt nahin hai. ye aadaten jeevan ka ek tareeka bananee chaahie. jeevanashailee mein badalaav aapake khaane ke paitarn aur dainik dinacharya par eemaanadaaree se nazar daalane se shuroo hota hai.
vajan ghataane ke lie apanee vyaktigat chunautiyon ka aakalan karane ke baad, un aadaton aur drshtikonon ko dheere-dheere badalane kee rananeeti par kaam karane ka prayaas karen jinhonne aapake pichhale prayaason ko nukasaan pahunchaaya hai. phir apanee chunautiyon ko pahachaanane se aage badhen - yojana banaen ki yadi aap hamesha ke lie apana vajan kam karane mein saphal hona chaahate hain to aap unase kaise nipatenge.
aapako kabhee-kabhaar jhataka lagane kee sambhaavana hai. lekin ek jhatake ke baad pooree tarah se haar maanane kee bajaay, agale din nae sire se shuruaat karen. yaad rakhen ki aap apana jeevan badalane kee yojana bana rahe hain. yah sab ek saath nahin hoga. apanee svasth jeevanashailee par kaayam rahen aur parinaam isake laayak honge.
