Motapa (Weight) Kam Kaise Kare: Wajan Ghataye in Hindi Puri Jankari

Yaha janege agar apka motapa, wajajan (weight) badh raha hai to ise without gym kam  kaise kare? Apne pet ki charbi kaise gathaye in Hindi, aur apne sharir ya body ka look achha kaise kare.

weight

Kya aap Motape se pareshan hai? Kya aap sach me chahte hai ki aapka Weight kam ho?

Part 1: Sirf 10 Dino Ka Plan Banaye

1. 10 dino me kya-kya karna hai

  • Sabse pehle ek amount fix kare ki aapko kitna weight(Motapa) kam karna hain.
  • Weight(Motapa) kam karne ka ek healthy amount hai 500gram se 1 kg per week, lekin pehle hafte me ye possible ho sakta hai ki hum jyada weight(Motapa) kam kare.
  • Isliye hum abhi kisi sapne me jane nahi wale, bas ye calculate karne wale hai ki agle 10 dino me hume kitna weight(Motapa) kam karna hain.

2. Calculate Calories

3. Food journal banaye

  • Ek Food Journal banane par hi aapko pata chalega ki aap kya khaye aur kya nahi, aur tabhi apko apni progress pata chalegi.
  • Is diary me aap calories count karenge aur track bhi karenge ki aapne us din kitni calories li.

4. Apna workout schedule banaye

  • Agar hum humari lifestyle humesha ke liye change kar  rahe hai, toh ek Workout Schedule banana hasne layak baat ban jayegi.
  • Lekin agar hum sirf 10 dino ke liye apni lifestyle change kar rahe hai, toh Workout schedule aapke bhot kaam aayega.

5. Junkfood gr ke bhar karde

  • Ab aapke pas plan hai, aur use pura kardene ka jazba bhi, toh ab aap khudko success ke liye bhi ready kar dena chahiye. Aapko sunkar thodi hairani hogi, aur shayad aapki jeb par bhi bhari asar padega.
  • Lekin agar aap 10 dino me weight(Motapa) kam karna chahte hai toh aapko apne ghar se sab Junkfood aur dusra sab kuda(garbage) nikal fekna hoga.
  • Agar aapko kuch pana hai toh kuch sacrifice bhi jarur karna hoga.

Part 2: Sirf 10 Dino ki Lifestyle (Jeevan Sheli) Specialist bane

1. Khana kaise khaye

  • Ab aap puri tarah se bhul jaye ki aap khana kaise khate the, ab aapko 10 Din tak bilkul sahi way me diet ko follow karna hai.
  • Ab aapko lagbhag thoda thoda pure din khana hoga, mera matlab 6 baar khana nahi balki halke se khane ke sath snacks ko bhi diet me include kare, isse bhuk kam lagegi. Dhire dhire khaye, khate waqt kuch kam na kare.

2. Calorie Cycle ke baare me Sochiye

  • Apni diet me in 10 Dino me 1-2 din bhi aap thoda jyada khale, toh ye aapko aur jyada help karegi weight(Motapa) kam karne me.
  • Iske piche reason ye hai ki jab hum apni body ko kuch karne se rokte hai toh humari digestive system aur tezi se kaam karta hain jisse aapke nutrients jaldi body sonkh leti hai, aur usse weight(Motapa) kam hoga.

3. Stress Level Kam Kare

  • Agar aap Stress Levels maintain nahi karte toh isse aapko aur jyada bhuk lagne ke chances ban jate hain. Aur agar aap stress dur nahi kar pa rahe hain toh ye padhe.
  • Also read: Stress aur Tention kaise dur kare

4. Thodi kam neend le

  • Agar aap sach me sirf 10 dino me apna weight(Motapa) kam karna chahte hai, toh aapko apni neend bhi thodi kam karni hogi.
  • Kyunki aap jitni acchi neend lenge utna hi aapka weight vapis bad jayega.

5. Diet dhyan se chune

  • Agar aap soch rahe hai ki sirf 10 dino me weight(Motapa) kam karne ke liye aap sirf lemon juice aur srirarcha piye tab isse aapka weight(Motapa) toh kam hojayega, lekin jab bhi aap kuch khayenge tab aapki body tezi se weight gain karegi.
  • Isliye ye koi perfect solution nahi hai, isliye fixed diet ke hisab se hi khaye piye.

Part 3: Sirf 10 Dino ke liye Dieting Specialist bane

1. Ek word yaad rakhe-“Paani”

  • Ye chiz aapki life me Miracle la sakti hain. Apne sath humesha ek Pani ki bottle rakhe fir dekhiye kitni pyari chize aapke sath hoti hai.
  • Jaise- ye aapka pet(stomach) bhara rakhegi aap jitna pani piyenga utna hi kam khayenge, ye body se sabhi toxins bhar lata rahega, ye skin aur balo(Hair) dono ke liye accha hai aur sath hi ye aapki muscles aur body organs ko bhi hydrate aur healthy banata hain.

2. Green Vegetables jyada Khaye

  • Agar aap sach me jald se jald apna weight(Motapa) kam karna chahte hai, toh sabse easy way hai apni body ko hari sabjiyo(Green Vegetables) se bhar dena.
  • Haan..!! ye baat sahi hai ki sabhi vegetables(sabjiya) acchi hoti hai, lekin kuch jyada acchi hoti hai jaise- “Green Vegetables”. Ye aapko jyada energy ke sath hi kam calories deti hai, jisse weight(Motapa) kam hota hain.

3. Sabhi white chize band karde

  • Agar kuch bhi White hai toh use na khana hi aapke liye behtar hoga jaise- white rice, white bread aur potato(aloo) bhi. Kyunki in sabme jyadatar processed carbon hota hai, jo body fulata hai.

4. Kam Fat-Protein wali chize khaye

  • Aapki diet me protein sirf 10% hi hona chahiye. Agar aap sach me in 10 dino me apna weight(Motapa) kam karna chahte hai toh jyada Fat-Protein na le.
  • Vaise aap fish, White meat, Soy products aur beans(faliya) bhi le sakte hain.

5. Diet me healthy Fat ko bhi jode

  • Kyunki aapki body ko inki jarurat hain.
  • Ye fats hume avocados, Jetun(Olive) ka oil, nuts, Salamon fish aur low-fat dairy products me mil jata hai, sath hi agar 1 anda(egg) roz khaye toh vo bhi accha hain.

6. Sodium ki maatra badhaye

  • Jyada Namak se aapka weight(Motapa) jald se jald kam ho sakta hain.
  • Humari body ko sirf 200mg per day chahiye. Ye baat thodi hairani me daalne jaisi hai lekin agar aapko Weight(Motapa) kam karna hai toh 1500mg namak per day lena hi hoga.

Part 4: Sirf 10 Dino ke liye Workout Specialist Bane

1. Cardio exercise aur Weight training kare

  • Fact ye hai ki- Weight lifting aur Cardio me, cardio exercise se calories jyada jaldi burn hoti hain. Aur agar dono exercise sath kare toh calories aur jyada burn hoti hain.
  • In 10 dino me aap ye dono exercises thode thode time ke liye bhi kare tab bhi ye aapki weigth(Motapa) kam karne me help karegi.

2. Chote-chote kam bhi kare

  • Aap agar gym daily ja rahe hai toh vo thik hai , lekin agar aap soch rahe sirf isi se aap wieght(Motapa) kam kar lenge toh ye baat galat hain.
  • Aapko apni body ko choti choti opportunities bhi deni hogi koi kaam karne ki.

3. Interval training try kare

  • Cardio exercise acchi exercise hai lekin agar aap kuch bhi exercise intervals me kare toh aapko inke results aur better way me milenge.

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