Dieting Ke Bina Motapa Kam Karne Ke 10 Upay

Yakeen maaniye, aap jaldee se apana motapa kam kar sakate hain. Motapa kam karne ke bahut saaree aise tarike hain jo tejee se vajan kam karne ka kaam karate hain, lekin un tarikon se aap bhookhe aur vanchit mehsoos karte hain. Sthaayee roop se apna motapa kam rakhane ke lie, dheere-dheere vajan kam karna sabase achchha hota hai. Aur kaee visheshagy kahate hain ki aap aisa kar sakate hain wo bhi bina “Dieting” ke. Iss article me, hum bina dieting ke Motapa Kam Karne ke 10 Tarikon ke bare me charcha karenge.

Fat ya vasa ka ek pound 3,500 calories ke baraabar hai. Aahaar aur vyaayaam sanshodhanon ke maadhyam se ek din mein 500 calories kam karke, aap ek saptaah mein lagabhag ek pound kam kar sakate hain. Dieting par jae bina motapa kam karne mein madad karane ke lie inamen se ek ya adhik saral, dard rahit rananeetiyon ko apanaen.

1. Har Din Naashta Khaen

Ek aadat jo kaee logon ke lie aam hai, jinhonne apana motapa kam kiya hai aur ise kabu me rakha hai, har din naashta kha rahe hain. “Kaee logon ko lagata hai ki naashta chhodana calorie kaatane ka ek shaanadaar tareeka hai, lekin ve aam taur par poore din mein adhik khaana khaate hain. Ek visheshag ka kahana hai.“Naashta khaane se, naashta nahin khane kee tulana wale vyakti ka BMI kam hota hai aur vyakti din bhar active rehta hai.” Poore din ke lie ek tvarit aur paushtik shuruaat ke lie phal aur kam fat vaale dudh ke saath whole-grain cereal ka ek katora le sakte hain.

2. Kam Calories Wali Chizen Khayen

Bahut kam calorie, uchch maatra vaale phal aur sabjiyaan khaane se aapke sharir me fat ki matra niyantrit rehti hai. Meat se jyada aap hari sabziyon ko apne diet me shamil karen. Aap apne lunch ya dinner ki shuruat ksis vegetable salad ya kam fat wale soup ke sath kar sakte hain. Aapaka aahaar vitamins, minerals, phytonutrients, fiber se bharpoor hona chaiye, jo aapko motapa kam karne me madad karega.

3. Apne Khane ko Seemit Karen

Ek aisa samay chunen jis samay aap kuch bhi nahin khayenge, taaki aap der raat ke khaane ke bad ya TV dekhate samay adhik khaane se bach saken. “Ek cup chai len, ya low-fat ice cream, ya thande dahee ke ek chhote katore ka aanand len. Yadi aap raat ke khaane ke baad kuchh meetha khane ke shaukeen hain toh isse bachne ke liye aap khane ke baad apane daant brush karen. Dant brush karne se aapke meetha khane ki iccha par kabu paane me madad milegi, aur aap raat me extra calorie khane se bach jayenge, jo ki motapa badhne ka ek bada karan hai.

4. Soch Samajh kar Piyen

Meethe drinks calories se bharpoor hote hain, aur thos (solid) khane kee tarah bhookh ko kam bhi nahin karte. Paanee, low fat wala doodh, ya 100% phalon ke ras ke chhote glass, ya bina chini ke nimbu paani se apanee pyaas ko santusht karen. Bhojan ke beech bhookh lagne par ek gilaas paushtik aur kam calories vaalee sabjiyon ke ras ko pi kar apne bhook par niyantran paa skate hain. Sharaab se saavadhaan rahen, isme maujood calories kam samay me aapka motapa badha sakta hain. Yadi aap sharaab pine ke shaukeen hain, to sharaab ko saptaahaant tak seemit karna aapka motapa kam karne me bahut madadgar shabit ho sakta hai.

5. Anaaj Khayen (Whole Grains)

White bread, cakes, biscuits, aur anya meethe aur fat se bharpur snacks ki jageh aap brown bread, pasta, brown rice, popcorn, aadi whole grains se bani chizon ko apni diet me shamil karen. Isse aapko prayapt fiber milega, aur aapka pet bhara hua rahega jisse aapko jyada khane ki icchha nahi hogi.

6. Apane Khane ki Adaton par Dhyaan Rakhen

Calories mein katautee karane mein madad karane ke lie ek aur saral rananeeti aapake paryaavaran ko niyantrit karana hai. Apne khane ke liye bas healthy phal aur sabziyon ko hee khariden. Aur, kisi bhi party ya shadi me jaane se pehle aap apne ghar se koi healthy snack kha kar jayen jisse aap shadi me jakr jyada bhuke nahi mehsoos karenge aur wahan ki khane ko kam se kam khayenge. Khane ke har 15 minute ke baad pani ka ek bada glass pina na bhoole.

7. Samanaya se Kam Khayen

Yadi aapane aur kuchh nahin kiya, lekin apane khane ko 10% -20% tak kam kar diya, to aap apne aap apna motapa kam kar lenge. Aaam taur par gharon aur resturants me padose jaane wala khana samanaya se adhik hota hai, jitna aapke sharir ko zarurat hoti hai. Iske liye aap apne ghar me samanaya se chote bartanon ka upyog kar sakte hain, isse aap ek toh kam khayenge, aur dusra aapko plate bhar ke khane se milne wali santushti bhi prapt hogi.

8. Din Bhar Active Rahen

Rozana free time me walk karen, aur dheere-dheere apne kadmon ko badhayen jab tak aap prati din 10,000 kadmon tak nahin pahunch jaate. Aapne pratidin kitne kadam chale, iska pata aap apne smartphone ke madhyam se aasani se laga sakte hain. Play Store ya App Store me jakr koi bhi accha “Pedometer“ application ko install karen. Din bhar mein kuch na kuch karte rahen. Jaise phone pe baat karte samay walk karna, apne kutte ko bahar lekr jana, apne pasandida serial ke bich ad ke dauraan television ke aage walk karna, aadi.

9. Har Bhojan aur Naashte Mein Protein Lein

Pratyek bhojan aur naashte ke lie kam fat aur adhik protein wale khane ka sevan karne se aapka pet bhara hua mehoos hoga, aur aap din bhar adhik khane se bachenge. Kam fat vaale dahee, nuts ke chhote hisse, peanut butter, eggs, beans ya bina fat wale meat ko aazamaen. Visheshagy aapake rakt sharkara (Blood Sugar) ke star ko sthir rakhane ke lie har 3 se 4 ghanto par healthy snacks khane ki salah dete hain.

10. Halka (Low Fat) Vikalp Apnayen

Yadi smabhav ho sake toh kam fat wale utpadon ko apne dincharya me shamil karen jaise low fat milk, kam fat wala dahi, mayonise, ya koi bhi aisi khane ki chiz jisme fat ho. Kuch anya low fat khane ke vikalp ke roop me aap mayonise ke bajaay sarason ke saath saindavich banayen, aaloo ke bajaay saade bhune hue shakarakand khaen, apanee coffee mein creem ke bajaay skim doodh ka upayog karen, aur malai, ya butter ka kam se kam sevan karne se aap motapa kam karne ke ek kadam aur nazdik pahuch jayenge.

Motapa Kam Karne Ke Upay – Samapan

Iss article me humne motapa kam karne ke upayon ke baare me jaana jisse koi bhi vyakti bina dieting ke apna motapa kam kar sakta hai. In sabhi 10 upayon me se aap koi bhi 2 ya 3 tarikon ko apna ke bahut hee aasaani se apna motapa kam kar skate hain. Bas aapko yah sunischit karna hai ki aap jo bhi tarike apnate hain, unka aapko sakhti se palan karna hoga, tabhi jakr aap apna motapa kam karne me safal ho payenge.