Simple changes to your lifestyle can help you lose weight and keep it off.
Yakeen hai, aap jaldee se apana vajan kam kar sakate hain. bahut saare sanak aahaar hain jo tejee se paund bahaane ka kaam karate hain - jabaki aap bhookh aur vanchit mahasoos kar rahe hain. lekin kya achchha hai keval ise punah praapt karane ke lie vajan kam karana? sthaayee roop se paund band rakhane ke lie, dheere-dheere vajan kam karana sabase achchha hai. aur kaee visheshagy kahate hain ki aap aisa kar sakate hain, bina "aahaar" ke. isake bajaay, kunjee aapakee jeevan shailee ko saral mod de rahee hai.
Vasa ka ek paund - 3,500 kailoree ke baraabar hai. aahaar aur vyaayaam sanshodhanon ke maadhyam se ek din mein 500 kailoree sheving karake, aap ek saptaah mein lagabhag paund kho sakate hain. yadi aapako keval apane vartamaan vajan ko banae rakhane kee aavashyakata hai, to 100 kailoree ek din mein sheving karana atirikt 1-2 paund se bachane ke lie paryaapt hai jo pratyek varsh adhikaansh vayaskon ko praapt hota hai.
Ek "aahaar" par jae bina vajan kam karane mein madad karane ke lie inamen se ek ya adhik saral, dard rahit rananeetiyon ko apanaen:
1 Har din naashta khaen. Ek aadat jo bahut se logon ke lie aam hai, jinhonne apana vajan kam kiya hai aur ise band rakha hai, har din naashta kha rahe hain. "kaee logon ko lagata hai ki naashta chhodana kailoree kaatane ka ek shaanadaar tareeka hai, lekin ve aam taur par poore din mein adhik khaana khaate hain, elijaabeth vaard, emes, aaradee, da poket idiyats gaid too da nyoo phood piraamids ke lekhak ka kahana hai." brekaphaast khaane se naashte-skeepars kee tulana mein beeemaee kam hota hai aur behatar pradarshan, chaahe vah skool mein ho ya bordaroom mein. ”ek tvarit aur paushtik shuruaat ke lie phal aur kam vasa vaale deyaree ke saath saabut anaaj kee ek katoree kee koshish karen.
2 Raat mein rasoee band kar den. Ek samay kee sthaapana karen jab aap khaana band kar denge, taaki aap der raat ke bhojan mein ya teevee dekhate samay naasamajh snaiking mein na den. "ek kap chaay len, haard kaindee ke ek tukade ko choosen ya halke aaisakreem ya jame hue dahee ke ek chhote katore ka aanand len. baakee, "ailen maigee, emapeeech, aaradee, vebemadee ke" resipee doktar "aur kamphart phood mekovar ke lekhak ka sujhaav dete hain.
3 likvid kailareej ko buddhimaanee se chunen. Meetha pey kailoree par dher karata hai, lekin thos khaady padaarthon kee tarah bhookh ko kam na karen. paanee ke saath apanee pyaas ko santusht karen, saitras, skim ya kam vasa vaale doodh, ya 100% phalon ke ras ke chhote hisse ke saath spaarkaling paanee. bhojan ke beech bhookh lagane par aapako pakadane ke lie ek gilaas paushtik aur kam kailoree vaale sabjiyon ke ras kee koshish karen. sharaab kailoree se saavadhaan rahen, jo jaldee se jodate hain. yadi aap jyaadaatar dinon mein ek gilaas ya do vain ya kokatel peete hain, to sharaab ko saptaahaant tak seemit karana ek bhaaree kailoree sevar ho sakata hai.
4 Adhik utpaadan khaen. Bahut saare kam kailoree vaale bhojan, uchch maatra vaale phal aur sabjiyaan any khaady padaarthon ko baahar nikaalatee hain jo vasa aur kailoree mein adhik hote hain. apanee plet ke kendr se maans ko hata den aur sabjiyon par dher karen. ya lanch ya dinar ko vejitebal salaad ya broth besd soop ke saath shuroo karane kee koshish karen, da volyoometriks eeting plaan ke lekhak baarabara rols ka sujhaav hai. amerikee sarakaar ke 2005 ke aahaar dishaanirdeshon ka
sujhaav hai ki vayaskon ko pratidin 7-13 kap upaj milatee hai. vaard kahatee hai ki yah vaastav mein itana mushkil nahin hai: "apane phalon aur sabjiyon ke saath aur har bhojan aur naashte mein apanee rasoee ko stok karen, kuchh sarvings shaamil karen," vah kahatee hain. "aapaka aahaar vitaamin, khanij, phaitonyootrients, phaibar se samrddh hoga, aur yadi aap supar-paushtik utpaadan par bharate hain, to aap kukee jaar tak nahin pahunchenge."
5 Anaaj ke lie jao. Saphed anaaj, kek, kukeez, aur pretzel jaise parishkrt anaaj ke lie saabut anaaj ko pratisthaapit karake, aap bahut jarooree phaibar jodate hain aur tejee se bharenge, isalie aapako ek uchit bhaag khaane kee adhik sambhaavana hai. poore gehoon kee bred aur paasta, braun rais, chokar phleks, popakorn aur pooree-raee pataakhe chunen.
6 Apane vaataavaran ko niyantrit karen. Kailoree mein katautee karane mein madad karane ke lie ek aur saral rananeeti aapake paryaavaran ko niyantrit karana hai - sahee restaraan chunane ke lie bahut saare svasth vikalpon ke saath aapakee rasoee ko stok karana. isaka matalab hai ki aap sabhee-khaane vaale restaraan se door rahakar pralobhan se bach sakate hain. aur jab yah paartiyon kee baat aatee hai, "isase pahale ki aap bhookhe na rahen, tab svasth snaik khaen, aur jab aap buphe mein apanee plet bharenge, tab aap chuninda honge" vaard ka sujhaav hai. adhik bhojan ke lie vaapas jaane se pahale, kam se kam 15 minat prateeksha karen aur ek bada gilaas paanee len.
8 Adhik charan joden. Apane aap ko ek peedomeetar praapt karen aur dheere-dheere adhik kadam joden jab tak aap prati din 10,000 tak nahin pahunch jaate. din bhar mein, jo kuchh bhee aap adhik sakriy ho sakate hain - phon par baat karate samay gati, ek atirikt tahalane ke lie kutte ko baahar nikaalen aur teleevijan vigyaapanon ke dauraan maarch karen. pedomeetar hone se ek nirantar prerak aur anusmaarak ke roop mein kaary karata hai.
10 Halka Vikalp Ke Lie Svich. Jab bhee aap kar sakate hain, salaad dresing, meyonez, deyaree utpaadon, aur any utpaadon ke kam vasa vaale sanskaranon ka upayog karen. maigee kahate hain, "yadi aap kam vasa vaale aur halke utpaadon ka upayog karate hain, to aap kailoree ko aasaanee se trim kar sakate hain aur yadi utpaad any saamagriyon ke saath milaaya jaata hai, to koee bhee notis
nahin karega. adhik smaart pratisthaapan: ek dubakee ke roop mein saalsa ya hyoomas ka upayog karen; meyo ke bajaay sarason ke saath saindavich phailaen; lod kie hue saphed aaloo ke bajaay saade bhune hue shakarakand khaen; apanee kophee mein malaee ke bajaay skim doodh ka upayog karen; saindavich par paneer pakado; aur malaeedaar dresing par dher karane ke bajaay apane salaad par thoda vinegret ka upayog karen.
Vasa ka ek paund - 3,500 kailoree ke baraabar hai. aahaar aur vyaayaam sanshodhanon ke maadhyam se ek din mein 500 kailoree sheving karake, aap ek saptaah mein lagabhag paund kho sakate hain. yadi aapako keval apane vartamaan vajan ko banae rakhane kee aavashyakata hai, to 100 kailoree ek din mein sheving karana atirikt 1-2 paund se bachane ke lie paryaapt hai jo pratyek varsh adhikaansh vayaskon ko praapt hota hai.
Ek "aahaar" par jae bina vajan kam karane mein madad karane ke lie inamen se ek ya adhik saral, dard rahit rananeetiyon ko apanaen:
Top 10 Ways to Lose Weight Without Dieting
1 Har din naashta khaen. Ek aadat jo bahut se logon ke lie aam hai, jinhonne apana vajan kam kiya hai aur ise band rakha hai, har din naashta kha rahe hain. "kaee logon ko lagata hai ki naashta chhodana kailoree kaatane ka ek shaanadaar tareeka hai, lekin ve aam taur par poore din mein adhik khaana khaate hain, elijaabeth vaard, emes, aaradee, da poket idiyats gaid too da nyoo phood piraamids ke lekhak ka kahana hai." brekaphaast khaane se naashte-skeepars kee tulana mein beeemaee kam hota hai aur behatar pradarshan, chaahe vah skool mein ho ya bordaroom mein. ”ek tvarit aur paushtik shuruaat ke lie phal aur kam vasa vaale deyaree ke saath saabut anaaj kee ek katoree kee koshish karen.
2 Raat mein rasoee band kar den. Ek samay kee sthaapana karen jab aap khaana band kar denge, taaki aap der raat ke bhojan mein ya teevee dekhate samay naasamajh snaiking mein na den. "ek kap chaay len, haard kaindee ke ek tukade ko choosen ya halke aaisakreem ya jame hue dahee ke ek chhote katore ka aanand len. baakee, "ailen maigee, emapeeech, aaradee, vebemadee ke" resipee doktar "aur kamphart phood mekovar ke lekhak ka sujhaav dete hain.
3 likvid kailareej ko buddhimaanee se chunen. Meetha pey kailoree par dher karata hai, lekin thos khaady padaarthon kee tarah bhookh ko kam na karen. paanee ke saath apanee pyaas ko santusht karen, saitras, skim ya kam vasa vaale doodh, ya 100% phalon ke ras ke chhote hisse ke saath spaarkaling paanee. bhojan ke beech bhookh lagane par aapako pakadane ke lie ek gilaas paushtik aur kam kailoree vaale sabjiyon ke ras kee koshish karen. sharaab kailoree se saavadhaan rahen, jo jaldee se jodate hain. yadi aap jyaadaatar dinon mein ek gilaas ya do vain ya kokatel peete hain, to sharaab ko saptaahaant tak seemit karana ek bhaaree kailoree sevar ho sakata hai.
Top 10 Ways to Lose Weight Without Dieting
4 Adhik utpaadan khaen. Bahut saare kam kailoree vaale bhojan, uchch maatra vaale phal aur sabjiyaan any khaady padaarthon ko baahar nikaalatee hain jo vasa aur kailoree mein adhik hote hain. apanee plet ke kendr se maans ko hata den aur sabjiyon par dher karen. ya lanch ya dinar ko vejitebal salaad ya broth besd soop ke saath shuroo karane kee koshish karen, da volyoometriks eeting plaan ke lekhak baarabara rols ka sujhaav hai. amerikee sarakaar ke 2005 ke aahaar dishaanirdeshon ka
sujhaav hai ki vayaskon ko pratidin 7-13 kap upaj milatee hai. vaard kahatee hai ki yah vaastav mein itana mushkil nahin hai: "apane phalon aur sabjiyon ke saath aur har bhojan aur naashte mein apanee rasoee ko stok karen, kuchh sarvings shaamil karen," vah kahatee hain. "aapaka aahaar vitaamin, khanij, phaitonyootrients, phaibar se samrddh hoga, aur yadi aap supar-paushtik utpaadan par bharate hain, to aap kukee jaar tak nahin pahunchenge."
5 Anaaj ke lie jao. Saphed anaaj, kek, kukeez, aur pretzel jaise parishkrt anaaj ke lie saabut anaaj ko pratisthaapit karake, aap bahut jarooree phaibar jodate hain aur tejee se bharenge, isalie aapako ek uchit bhaag khaane kee adhik sambhaavana hai. poore gehoon kee bred aur paasta, braun rais, chokar phleks, popakorn aur pooree-raee pataakhe chunen.
6 Apane vaataavaran ko niyantrit karen. Kailoree mein katautee karane mein madad karane ke lie ek aur saral rananeeti aapake paryaavaran ko niyantrit karana hai - sahee restaraan chunane ke lie bahut saare svasth vikalpon ke saath aapakee rasoee ko stok karana. isaka matalab hai ki aap sabhee-khaane vaale restaraan se door rahakar pralobhan se bach sakate hain. aur jab yah paartiyon kee baat aatee hai, "isase pahale ki aap bhookhe na rahen, tab svasth snaik khaen, aur jab aap buphe mein apanee plet bharenge, tab aap chuninda honge" vaard ka sujhaav hai. adhik bhojan ke lie vaapas jaane se pahale, kam se kam 15 minat prateeksha karen aur ek bada gilaas paanee len.
7 Trim bhaagon. Yahi aapane aur kuchh nahin kiya lekin apane hisse ko 10% -20% tak kam kar diya, to aap apana vajan kam kar lenge. adhikaansh bhaag restaraan aur ghar donon mein parose jaate hain, jo aapakee aavashyakata se bade hain. apane saamaany hisse ke aakaar par ek haindal paane ke lie maapane vaale kap ko baahar nikaalen, aur unhen neeche kee taraph se jodane ka kaam karen. maindales eeting ke lekhak braayan vaanasink, peeechadee, ka kahana hai ki chhote katore, plet aur kap ka upayog karake tatkaal bhaag niyantran praapt karen. aap bhojan se vanchit nahin dikhenge kyonki bhojan pakavaanon se bharapoor hoga
Top 10 Ways to Lose Weight Without Dieting
8 Adhik charan joden. Apane aap ko ek peedomeetar praapt karen aur dheere-dheere adhik kadam joden jab tak aap prati din 10,000 tak nahin pahunch jaate. din bhar mein, jo kuchh bhee aap adhik sakriy ho sakate hain - phon par baat karate samay gati, ek atirikt tahalane ke lie kutte ko baahar nikaalen aur teleevijan vigyaapanon ke dauraan maarch karen. pedomeetar hone se ek nirantar prerak aur anusmaarak ke roop mein kaary karata hai.
Ways to Lose Weight Without Dieting
9 Har bhojan aur naashte mein proteen len. Pratyek bhojan aur naashte ke lie dubala ya kam vasa vaale proteen ke srot ko jodane se aapako pooree tarah se mahasoos karane mein madad milegee, taaki aapake pet bharane kee sambhaavana kam ho. lo-phait dahee, nats, peenat batar, ande, beens ya leen meet ke chhote hisse aazamaen. visheshagy aapake rakt sharkara ke star ko sthir rakhane aur ovarinduling se bachane ke lie chhote, lagaataar bhojan aur snaiks (har 3-4 ghante) khaane kee salaah dete hain.10 Halka Vikalp Ke Lie Svich. Jab bhee aap kar sakate hain, salaad dresing, meyonez, deyaree utpaadon, aur any utpaadon ke kam vasa vaale sanskaranon ka upayog karen. maigee kahate hain, "yadi aap kam vasa vaale aur halke utpaadon ka upayog karate hain, to aap kailoree ko aasaanee se trim kar sakate hain aur yadi utpaad any saamagriyon ke saath milaaya jaata hai, to koee bhee notis
nahin karega. adhik smaart pratisthaapan: ek dubakee ke roop mein saalsa ya hyoomas ka upayog karen; meyo ke bajaay sarason ke saath saindavich phailaen; lod kie hue saphed aaloo ke bajaay saade bhune hue shakarakand khaen; apanee kophee mein malaee ke bajaay skim doodh ka upayog karen; saindavich par paneer pakado; aur malaeedaar dresing par dher karane ke bajaay apane salaad par thoda vinegret ka upayog karen.
Top 4 Ways to Lose Weight Without Dieting
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