How To Reduce Weight (Hindi)?

How To Lose Weight Fast(Hindi)?

कैसे तेजी से घटाएं अपना वज़न ?

Weight Lose ya Reduce karana ek aisa topich hai jisape jitane munh utanee baaten sunane ko milatee hain. log ek se badhakar ek tips ya diait-plan bataate hain, jisake hisaab se waiight raiduchai karana maano bachchon ka khel ho. par hakeekat to aap jaanate hee hain ki ye asal mein kitana chhallainging kaam hai. iseelie main aaj aapake saath how to raiduchai waiight, hindi mein sharai kar raha hoon. meree koshish hogee kee yah lekh hindi mein is vishay par likhe gae sabase achchhe lekhon mein se ek ho. jo zarurat se jyaada khaayega vo samay se pahale jaega…

Weight badhane ka vigyaan bada seedha-saadha hai. yadi aap khaane-peene ke roop mein jitanee chaloriais le rahe hain utanee burn nahin karenge to aapaka waiight badhana tay hai. darasal bachee huee chaloriai hee hamaare shareer mein fat ke roop mein ikaththa ho jaatee hai aur hamaara vazan badh jaata hai.

Vazan kam karane kee prakriya shuroo karane se pahale aapako ye jaanana chaahie ki aapaka praisaint waiight sahee hai ya nahin. isake lie aap krpaya is lekh ko padhen kaise jaanen aapaka vazan sahee hai ya nahin ? yahaan se aap apana body mass indaix jaan paayenge. bmi ek bahut hee simplai tool hai jo aapake vazan aur lambaee ke hisaab se aapakee body mein kitana fat hai bataata hai. aapaka bmi ye bataata hai ki aap kis waiight chataigory mein aate hain:

18.5 से कम – Underweight

18.5 से 25 – Normal Weight

25 से 29.9 – Overweight

30 से ज्यादा – Obese (अत्यधिक वज़नी)

Ab yadi aap ovair waiight ya obaisai hain to hee aapako apana vazan kam karane kee zarurat hai. aur yadi aapako isakee zarurat hai to aapako ye bhee jaana chaahie ki jis isthiti mein aap pahunche hain usakee vazah kya hai. vaise aam-taur par vazan badhane ke do kaaran hote hain:

khaan–paan : waiight badhane ka sabase pramukh kaaran hota hai hamaara khaan-paan. yadi hamaare khaane mein kailoree kee maatr adhik hogee to vazan badhane ke chhanchais jyaada ho jaate hain. adhik tala-bhuna , fast-food, deshee ghee, chold-drink aadi peene se shareer mein zarurat se jyaada chaloriais ikaththa ho jaatee hain jise ham bina aixtr aiffort ke burn nahin kar paate aur nateeja hamaare badhe hue vazan ke roop mein dikhaee deta hai. yadi aap is baat kee jaanakaaree rakhen ki aapake shareer ko har din kitane kailoree kee aavashyakata hai aur utana hee
chonsumai karen to aapaka waiight nahin badhega.

Inactive होना : agar aapakee dinacharya aisee hai ki aapako jyaada haath-paanv nahin hilaane padate to aapaka weight badhana lagabhag tay hai. khaas taur par jo log ghar mein hee rahate hain ya din bhar kursee par baith kar hee kaam karate hain unhen jaan-boojh kar apanee daily-lifai mein kuchh physichal achtivity involvai karanee chaahie. jaise ki aap lift kee jagah seedhiyon ka prayog karen, apane intairaist ka koee khel khelen , jaise ki badminton, tablai-tainnis, ityaadi. yadi aap ek traiadmill ya ek gym chychlai afford kar saken aur use niyamit roop se prayog karen to kaaphee laabhadaayak hoga. vaise sabase sasta aur saral upaay hai ki aap roz kuchh der tahalane kee aadat daal len.

Par isake alaava bhee kaee kaaranon se aapaka vazan badh sakata hai .any kaaranon ko aap yahaan
dekh sakate hain: vazan badhane ke 10 pramukh kaaran

jab aap waiight badhane ka kaaran jaan gae hain to ise losai ya raiduchai karana aapakee
ichchhaashakti aur jaanakaaree par nirbhar karata hai. yahaan main waiight losai karane kee aisee
hee kuchh tips hindi mein sharai kar raha hoon.ummeed hai ye jaanakaaree aapake kaam aaegee.

1. Sabr rakhen : yaad rakhiye kee aaj jo aapaka waiight hai vo koee do -din ya do maheene kee den nahin hai . ye to bahut samay se chalee aa rahee aapakee lifai-stylai ka nateeja hai.aur yadi aapako waiight loss karana hai to nishchit roop se aapako sabr rakhana hoga. benjaamin phrainkalin ka ye kathan -” jisake paas dhairy hai vah jo chaahe vo pa sakata hai.” hamesha mujhe prerit karata hai. to aap bhee taiyaar rahiye ki is kaam mein vaqt lagega.ho sakata hai shuroo ke ek-do haphte aapako apane vazan mein koee antar na nazar aaye par yehee vo vaqt hai jahaan aapako majaboot bane rahana hai, dhairy rakhana hai, himmat rakhana hai.

2.Apane aifforts mein yakeen rakhiye : kisee bhee aur cheej se jyaada zarooree hai ki aap waiight loss ke lie jo aifforts kar rahe hain usame aapaka yakeen hona. yadi aap ek taraph daily gym ja rahe hain aur doosaree taraph doston se ye kahate phir rahe hain ki jim-vim jaane ka koee phaayada nahin hai to aapaka subchonschious mind bhee isee baat ko maanega, aur sach-much aapako apane ephphorts ka koee rijalt nahin milega. khud se positivai-talk karana bahut zarooree hai. aap khud se kahiye ki, ” main phit ho raha hoon”, ” mujhe raisults mil rahe hain” , aadi.

3.Visualize करिए : aap jaisa dikhana chaahate hain vaise hee khud ke baare mein sochiye.
yakeen jaaniye ye aapako waiight losai karane mein madad karega.aap chaahen to aap apane kamare kee deevaar, ya kampyootar skreen par kuchh vaisee hee photo laga sakate hain jaisa ki aap dikhana chaahate hain. roz khud ko vaisa dekhana us cheej ko aur bhee sambhav banaega.

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4.Naashte ke baad , paanee ko apana main drink banaen : naashte ke vaqt orangai juichai, chaay ,doodh ityaadi zaroor len lekin usake baad pure din paanee ko hee peene ke lie istemaal karen. kold-drink ko to chhue bhee nahin aur chaay-kofee par bhee poora chontrol rakhen .is tarah aap har roz kareeb 200-250 chaloriais kam chonsumai karenge.

5.Pedometer का प्रयोग करें ; ye ek aisee daivichai hai jo aap ke har kadam ko chount karata hai.ise apane belt mein laga len aur koshish karen kee har roz 1000 staips aixtr chala jaaye. jinaka waiight adhik hota hai vo aam taur par din bhar mein bas do se teen hazaar kadam hee chalate hain. yadi aap isamen 2000 kadam aur jod den to aapaka churraint waiight bana rahega aur usase jyaada chalane par vazan kam hoga.ek standard paidomaitair kee keemat 1000 se 1500 rupaye tak hotee hai

6.Apane saath ek chhotee see diary rakhen : aap jo kuchh bhee khaen use isamen likhen.
raisaiarchh mein paaya gaya hai ki jo log aisa karate hain vo auron se 15% kam chaloriais chonsumai karate hain.

7.Jaanen aap kitanee chaloriais lete hain, aur usame 10% add kar den: yadi aapako lagata hai ki aap har roz 1800 kailoree lete hain aur phir bhee aapaka vazan chontrol nahin ho raha hai to shaayad aap apanee chaloriai intakai ka galat anumaan laga rahe hain. aam taur par yadi aap apane anumaan mein 10% aur jod den to aapaka anumaan jyaada achchuratai ho jaayega. for aixamplai: 1800 kee jagah 1800 + 180 = 1980 chaloriai.

8.Teen timai khaane kee bajaaye 5-6 baar thoda-thoda khaen: south africh mein huee ek
raisaiarchh mein ye paaya gaya kee yadi vyakti subah, dopahar, shaam khaane kee bajaaye din bhar mein 5-6 baar thoda-thoda khae to vo 30% kam kailoree chonsumai karata hai. aur yadi vah utanee hee kailoree le raha hai jitana kee vo teen baar khaane mein leta hai to bhee aisa karane se body kam insulin railaiasai karatee hai , jo kee aapake blood sugar ko sahee rakhata hai aur aapako bhookh bhee kam lagatee hai.

9.Roz 45 minat tahalie : Roz 30 minat tahalana aapaka waiight badhane nahin dega lekin yadi aap apana waiight ghataana chaahate hain to kam se kam 45 minat roz tahalana chaahie. agar aap roz aisa kar lete hain to bina apana khaan – paan badale bhee aap saal bhar mein 15kg vazan kam kar sakate hain. aur yadi aap ye kaam subah subah taazee hava mein karen to baat hee kuchh aur hai. par isake lie aapako daalanee hogee subah jaldee uthane kee aadat .

10.Neele rang ka adhik prayog karen: neela rang bhookh ko kam karata hai. yahee vajah hai ki adhikatar raistaurants is rang ka prayog kam karate hain. to aap khaane mein bluai platais usai karen , neele kapade pahane, aur tebal par neela tablaichloth daalen.isake oppositai raid,yaillow, aur orangai cholor khaate vaqt avoid karen, ye bhookh badhaate hain.

11.Apane puraane kapadon ko daan kar den : ek baar jab aap sahee waiight pa chuke hain to apane puraane kapade, jo ab aapako loosai honge, unhen kisee ko daan kar den. aisa karane se do phaayade honge. ek to aapako kuchh daan kar ke khushee hogee aur doosara aapake dimaag mein ek baat rahegee ki yadi aap phir se mote hue to vaapas itane kapade khareedane honge. ye baat aapako apana waiight sahee rakhane ke liainchouragai karegee.

12.Khaane ke lie chhotee platai ka prayog karen: addhyano se pata chala hai ki chaahe aapako jitanee bhee bhookh lagee ho; yadi aapake saamane kam khaana hoga to aap kam khaayenge,aur yadi jyaada khaana rakha hai to aap jyaada khaayenge. to achchha hoga ki aap thodee chhotee thaalee use karen jisame kam khaana aaye. isee tarah chaay -kofee kelie bhee chhote chups prayog karen.baar baar khaana lena aapaka chaloriai intakaibadhaata hai isalie aapako jitana khaana hai useehisaab se ek hee baar mein utana khaana le len.

13.Jyaada se jyaada chalen: aap jitana jyaada chalenge aapakee chaloriais utana hee adhik burn hongee. lipht kee jagah seedhiyon ka istemaal karana, aas-paas paidal jaana aapake lie madadagaar saabit hoga. ghar mein bhee aap din bhar mein ek-do baar apanee chhat ka chakkar lagaane kee koshish karen. chhote-chhote aifforts bada raisult denge.

14. Neemboo aur shahad ka prayog karen : roj subah halke gunagune paanee ke saath neeboo aur shahad ka sevan karen.aisa karane se aapaka vazan kam hoga. yah upaay hamaare paathak mr. v d sharm jee ne apane anubhav ke mutaabik bataaya hai. aisa karake unhonne apana vazan 10 kilo tak kam kiya hai.ummeed hai yah aapake lie bhee kaaragar hoga. is post mein motaapa kam karane ke aur bhee bahut se aayurvedik va ghareloo upaay die gae hain.

15. Dopahar mein khaane se pahale 3 glaas paanee peeyen : aisa karane se aapako bhookh kuchh kam lagegee, aur yadi aap apana vazan kam karana chaahate hain to bhookh se thoda kam khaana aapake lie laabhadaayak rahega.

Yaad rakhiye ki weight loss karane ke lie aapako sabr rakhana hoga. chhotee-chhotee baaton par dhyaan dekar aap is kaam ko tejee se kar paayenge. aur is dauraan aap jo kar rahe hain us par yakeen karana bahut zarooree hai.hopai thaisai tips will hailp you to loss waiight fast. all thai baist.