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How To Weight Loss | wazan ghatane ke liye kya karna chahiye |

How To Weight Loss | wazan ghatane ke liye kya karna chahiye |

How to Weight Loss 

Weight loss karne ke liye kya karen?
aaj kal dubla patla rehna fashion ban chuka hai, wo din gaye jab gol matool chehre aur gol baazu ko khobsorti kaha jata tha. ab ki nayi generation me aur is daur me aurat ek charere aur duble patle badan ki malik aur halki aur nazuk si nazar aana pasand karti hain. Aur aisa jism banaye rakhne aur weight loss karne ke liye wo apne program ke tahet bilkul limited diet aur ghiza khati hain aur sakht exercises karti hain.
Ajkal ki dubli patli beauty queens ko ladkiyon ne apna ideal bana rakha hai aur ye khobsorti ke namone khatarnak had tak artificial nazar aate hain. jabke is new fashion ki mari ladkiyan unhi ko apnane ki anthak koshish karne me lagi rehti hain. ye ladkiyan jo apne aap ko ghiza aur diet se mehroom rakhti hain wo zindagi bhar in faakhoon ke khatarnak nateeje bhugatte rahengi.


  • Is haqeeqat ko dekhte hue aap ne isbat par ghour kiya hai ke kya koi aisa bhi tareekha hai ke jisko apante hue insan ji bhar kar khana khaye aur saath hi weight loss bhi ho aur wo dubla patla aur sehatmand bhi rahe?
  • kya koi apni body me extra calories dale bina hi apna pait bhar sakta hai?

In dono sawalon ke jawab luckily Haan hai. insan ki body me energy aur  Heat paida karne ke liye calories bhaut zarori hain. Bina sonchi samjhi diet khane se insan bahut si bimariyon ka shikar hosakta hai. jaise ke khoon ki kami, skin dryness, hair problems, susti kaaheli aur depression. isi liye har insan ko sonch samajh kar aur aqalmandi se ghiza ka istemal karna chahiye. Humko sehatmand rehne ke liye acchi diet,nutrition se bharpor aur healthy, balanced food khana zarori hai. Apne aapko khatarnak had tak dubla banane ke liye aur jald se jald Weight loss karne ke liye apni sehat barbad karlena bewakhoofi ke siwa aur kya hai?

Ek aasan rule ye hai ke humko utni hi calories khani chahiye jitni ke hum kharch karte hain, extra calories khane se wo charbi yani Fat bankar jism me jama hojati hain.

Ab tak ki baat se ye result nikalta hai ke acchi health ko banaye rakhne ke liye hum me se har ek ko alag alag quantity me calories ki zarorat padti hai.
zyada mehnat aur bhag doudh karne wale log zyada calories kharch karte hain aur isi liye unko zyada calories khane ki bhi zarot hai. aur uske against din bhar kursi par baith kar kaam karne wale logon ko bahut kam calories ki zarorat padhti hai.




How To Weight Loss | wazan ghatane ke liye kya karna chahiye |
Ab interesting baat ye hai ke hamare har kaam me chahe wo sona (sleeping) hi kyon na ho, calories kharch hoti hain. for example agar humko 500 calories burn karna hon to ek normal admi ko 

  • 7 ghante aur 40 minutes tak sona chahiye, 
  • ya 5 ghante tak kursi par baith kar likhna ya drive karna ya khana pakana padega, 
  • ya 2 ghante tak walking karna padega, 
  • ya 1 ghante aur 40 minutes tak cycling karni padegi, 
  • ya 1 ghanta aur 45 minutes tak pahad par chadna padega, 
  • ya 1 ghante tak swimming karni padegi, 
  • ya 45 minutes tak bhagna aur running karna padega. 

kul mila kar ye ke aapki activity jitni zyada mehnat wali hongi aur jitna mushkil jismani kaam hoga utni hi calories burn hogi. Sach baat yahi hai ke weight loss karne aur duble hone ka raaz isi me chupa hai ke aap jitni calories khate hain us se zyada calories burn karen.

Agar aap donon ko balanced banalen to phir aap apna abhi jo wieght hai usko banaye rakhenge aur agar aap zyada calories khate hain aur kam calories burn karte hain to naturally aaka weight badhega. aur kam calories khate hain aur zyada calories burn karte hain to yaqeenan apka Weight loss hoga. 

Agar aap tasty aur mazedar foods kahane ko pasand karte hon to weight gain hone aur mote hone se bachne ke liye aapko sirf itna karna hoga ke kisi na kisi shakal me daily exercise karte rahen. Bahut tarah ki Exercise equipments market me available hain koi ek khareedlen aur uspar kam se kam aadha ghanta exercise karen. agar aap exercise ki machine TV ke samne rakhlen to aadha ghanta kab guzar jayega aapko pata bhi nahi chalega. Ya phir daily subha aur sham ko 45 minutes tak walking ko apne daily routine me add karlen, is tarah aap khane par strict pabandi lagaye bina hi duble patle rah sakti hain aur weight gain hone se bach sakte hain. Morning walk karne ke bahut zyada faide hote hain kyonke morning me aapko taza hawa milege aur taza hawa me saans lene se apki sehat aur husn wa beauty me izafa hoga.


How to Eat for Weight Loss ? ( kis tarha khayen?)


Ab main apko khane ke kuch aasan tareekhe batlata hoon jin par amal karke aap khanon ka maza bhi lesakte hain aur aapka weight bhi nahi badhega.
How To Weight Loss | wazan ghatane ke liye kya karna chahiye |


  • Fast food khane se bilkul hi bachen. apne ghar me aalo chips bhi mat aane den kyonke unhe dekh kar aapka ji lalchane lagega, wo aapke khandan ke kisi bhi member ke liye acche nahi, phir chahe wo bacche hon ya bade. Agar aapko snacks khana hi hai to phir fruits ya koi sabzi len, ya phir kam fat wala doodh ya usse bani cheezen. do khano ke beech me lagne wali bhook ko fruits ya sandwich se mitayen.
  • Khana hamesha baith kar kahyen aur plait ka istemal karen, khade hokar, TV dekhte huwe ya gup shup karte huwe khane ki wajah se aap hamesha bhook se zyada kha jayenge.
  • Aahista aahista khayen aur khane ko acchi tarah se chabayen,isse aapko sukoon ka ehsaas paida hoga.
  • khana chabane ke dauran churi aur kanta plait me rakhden.
  • poora khana khane me kam se kam aadha ghanta zaror lagayen.
  • zyada behtar hoga ke nashta khoob dat kar karen aur din aur raat ka khana halka khayen.
  • Hamesha alag alag tarah ki cheezen aur foods apni diet me shamil karen aur har cheez thodi thodi quantity me rakhen.
  • Process ki huwi aur dabbon me band foods khane se bachen aur hamesha taza khana hi khayen.
  • Daily kam se kam 8 glass pani piyen.
  • Khane ke dauran mahool ko khush gawar rakhen, bahes karte huwe ya gusse me aap zyada khajayenge.
  • khane ke upar namak, shakar (sugar) mat chidken.
  • Bacha kucha khana khatm karne ki koshish na karen.
  • Apne aapko tasalli dene ya sukoon puhnchane ke liye hargiz mat khayen.  depression aur tanhai ka shikar hote waqt khane se parhez karen, aur chalte phirte khana mat khayen. 
  • Din bhar me sirf do bhaari khane khana accha nahi, kyonke bhook me insan zarorat se zyada kha jata hai. zyada time me thoda thoda khana behtar hoga. khud ko zyada bhook lagne tak khane se mat roken.



Cooking Tips (khana pakane ke kuch tips)

Abtak batlaye huwe tips ke alawa kitchen me hamesha non stick bartan istemal karen, is tarah sirf thode se oil me aap tasty khana bana sakte hain. aur khana banane ke liye agar kam oil ka istemal karrahe hon to khayal lakhen ke stove ko dheemi aanch par rakhen, isse khana jalne se bach jata hai. Tamatar, pyaz aur garam masale ka accha istemal karen to zyada oil ki zarorat bhi nahi padegi aur salan ke liye tasty shorba bhi banjayega.


Lehson, pyaz aur garam masale ko paste bana kar oil me fry karne se behtar ye hai ke in cheezon ko alag alag roast karen aur phir pees kar paste banalen.
Khane ko fry kam kiya karen aur uski jaga khane ko bake, boil ya broil zyada karen.


What to Eat for Weight loss ? ( kya khayen )


Full cream wale doodh ke bajaye makkhan nikla doodh istemal karen yane kam fat wala doodh istemal karen.
Meat ke istemal se pehle uspar lagi sari charbi ko kaat kar alag karlen aur chicken par se uski skin utarlen yani skinless chicken ka istemal karen is tarah se use karne se khud bakhud usme se fat aur chiknayi kam hojayegi.\

Makkhan, ghee, banaspati ghee, cream aur fried food se bachen ya kam se kam hi istemal karen.
Khaine ki shuruat soap ke bahut bade pyale se karen, uske baad taza sabzi aur fruit salad khayen is tarah  aap khane ki doosri cheezon ke zyada istemal se bach jayenge.
Chawal yani Rice kam se kam khayen, bina ghee ya oil ki roti aur phulke khayen.

Neeche kuch cheezen aapko batlaonga joke aapko apni diet me zyada rakhni hain.

  • Taza aur fresh sabziyan khaas karke patton wali sabziyan aur unka salad, aalo, ratalo, arvi, beetroot, shakar khandi, pyaz, band gobi, kaddu, bhindi, moli aur mushroom.
  • Kela, Aam, chiko aur angoor ko chodh kar dosre sare fruits khasakte hain.(iska matlab ya nahi ke in fruits ko bilkul hi nahi khana hai balke kabhi kabhi chalta hai ).
  • Ab ye batlane ki zarorat to nahi ke chocolate, cake, ice cream, jam aur pastry waqhera kam se kam khayen.
  • Red meat, process kiya huwa paneer, ghee, makkhan aur chiknayi wali doosri cheezon se parhez karen.

Kuch hi hafton ki mehnat se acche balanced aur Healthy khane khane ki aadat padh jayegi.
Agar aapko ek baar ye halke aur healthy khane aur diet ki aadat padh jayegi jisme taza phal aur sabziyan bhi shamil hain to aap mesoos karenge ki aapki sensation of taste bahut tez hogayi hai. aapko apna jism halka phulka mehsoos hoga aur aap dekhenge ki aapka extra weight rafta rafta ghulta chala jaraha hai. aur weight loss hone lagega.


How To Weight Loss | wazan ghatane ke liye kya karna chahiye |
Agar aap khobsorat, active aur tar-o-taza nazar aane ke khawhish mand hain to faakha kushi, Starvation aur khana chodh dena iska hal nahi, balke raaz ye hai ke sahi aur healthy ghiza khayen. 
istarah aap na sirf weight loss karsakte hain balke Duble Patle munasib jism wale aur khobsorat nazar aayenge balke aap yaqeenan aur zaror zyada jawan bhi lagne lagenge........

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