Home Health How to Lose Weight Fast in 5 Simple Steps

How to Lose Weight Fast in 5 Simple Steps

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weight loss tricks
weight loss tricks

How to Lose Weight Fast in 5 Simple Steps

bahut adhik vajan kam karane ke kaee tareeke hain.

haalaanki, unamen se adhikatar aapako bhookhe aur asantusht banaenge.

yadi aapake paas lauh ichchhaashakti nahin hai, to bhookh aapako in yojanaon ko jaldee se chhodane ka kaaran ban jaegee.

  • apanee bhookh ko kam karen.
  • bhukhamaree ke bina, aap jaldee vajan kam karen.
  • ek hee samay mein apane chayaapachay svaasthy mein sudhaar karen.

vazan kam karane ke lie yahaan ek saral 3-charaneey yojana hai.

1  shugar aur staarch par vaapas katautee

vah sabase mahatvapoorn hissa sharkara aur staarch (charbs) par vaapas katautee hai.

jab aap aisa karate hain, to aapakee bhookh ka star neeche jaata hai aur aap bahut kam kailoree khaate hain.

ab oorja ke lie charbs jalaane ke bajaay, aapaka shareer sangrahit vasa se khilaana shuroo kar deta hai.

kaarbos kaatane ka ek any laabh yah hai ki yah insulin ke star ko kam karata hai, jisase aapake gurde aapake shareer se atirikt sodiyam aur paanee nikaal dete hain. yah soojan aur anaavashyak paanee ke vajan ko kam karata hai .

shareer vasa aur paanee ke vajan donon, is tarah se khaane ke pahale saptaah mein 10 paund (kabhee-kabhee adhik) khona asaamaany nahin hai.

weight loss tricks
weight loss tricks

yah adhik vajan ya motaape se grast mahilaon mein kam kaarb aur kam vasa vaale aahaar kee tulana mein ek adhyayan se ek graaph hai.

kam kaarb samooh poornata tak kha raha hai, jabaki kam vasa vaale samooh kailoree-pratibandhit aur bhookhe hain.

charbs katautee aur aap svachaalit roop se aur bhookh ke bina kam kailoree khaane shuroo kar denge.

bas rakho, kaarbos kaatane se otopilot par vasa haani hotee hai.

saaraansh
apane aahaar se sharkara aur staarch (kaarbs) ko hataane se aapakee bhookh kam ho jaegee, aapake insulin ke star kam ho jaenge aur bhookh ke bina vajan kam ho jaega.

2.  proteen, vasa aur sabjiyaan khao

aapake bhojan mein se pratyek mein proteen srot, ek vasa srot, aur kam kaarb sabjiyaan shaamil honee chaahie.

is tarah se apane bhojan ka nirmaan svachaalit roop se prati din 20-50 graam kee anushansit seema mein apane kaarb ka sevan laega.

proteen srot
maans: beeph, chikan, sooar ka maans, bhed ka bachcha, aadi
machhalee aur samudree bhojan: saaman, traut, jheenga, aadi
ande: jardee ke saath poore ande sabase achchhe hain.
proteen khaane ke mahatv ko adhik nahin kiya ja sakata hai.

yah prati din 80 se 100 kailoree chayaapachay ko badhaava dene ke lie dikhaaya gaya hai.

haee-proteen aahaar 60% tak bhojan ke baare mein gambheerata aur junoonee vichaaron ko bhee kam kar sakata hai, der se raat ke lie snaiksing kee ichchha ko kam kar deta hai aur aapako itana poora kar deta hai ki aap prati din 441 kam kailoree khaen – keval apane aahaar mein proteen jodakar.

jab vajan kam karane kee baat aatee hai, to proteen poshak tatvon ka raaja hota hai. avadhi.

kam kaarb sabjiyaan
brokolee
gobhee
paalak
tamaatar
gobhee
brasal spraut
gobhee
svis kaard
salaad
kheera
yahaan pooree soochee.
in pleton ko in kam kaarb sabjiyon ke saath lod karane se daro mat. prati din 20-50 net kaarbos ke bina aap unamen se bhaaree maatra mein bhojan kar sakate hain.

maans aur sabjiyon par aadhaarit aahaar mein sabhee phaibar, vitaamin aur khanij hote hain jinhen aapako svasth hone kee aavashyakata hotee hai.

vasa srot
jaitoon ka tel
naariyal ka tel
ruchira tel
makkhan
prati din 2-3 bhojan khao. yadi aap dopahar mein bhookhe paate hain, to chautha bhojan joden.

vasa khaane se daro mat, kyonki ek hee samay mein kam kaarb aur kam vasa donon karane kee koshish viphalata ke lie ek nuskha hai. yah aapako dukhee mahasoos karega aur yojana ko tyaag dega.

yah dekhane ke lie ki aap apane bhojan kaise ikattha kar sakate hain, is kam kaarb bhojan yojana aur 101 svasth kam kaarb resipee kee is soochee ko dekhen.

saaraansh
proteen srot, ek vasa srot aur kam kaarb sabjiyon se pratyek bhojan ko ikattha karen. yah aapako 20-50 graam kaarb renj mein rakhega aur aapakee bhookh ke star ko kaaphee kam karega.

3.  lipht bhaar 3 saptaah prati saptaah

aapako is yojana par vajan kam karane ke lie vyaayaam karane kee aavashyakata nahin hai, lekin isakee anushansa kee jaatee hai.

sabase achchha vikalp jim mein 3-4 baar jim jaana hai. garmajoshee karo aur kuchh vajan uthao.

yadi aap jim mein nae hain, to kuchh salaah ke lie trenar se poochhen.

vajan uthaane se, aap bahut see kailoree jalaenge aur aapake chayaapachay ko dheema hone se rok denge, jo vajan ghataane ka ek aam dushprabhaav hai.

kam kaarb aahaar par adhyayan se pata chalata hai ki shareer kee vasa kee mahatvapoorn maatra (13) khone ke dauraan aap maansapeshiyon ka thoda sa laabh bhee praapt kar sakate hain.

yadi vajan uthaana aapake lie ek vikalp nahin hai, to chalane, joging, daudane, saikil chalaane ya tairaakee jaise kuchh kaardiyo varkauts paryaapt honge.

saaraansh
bhaarottolan jaise kuchh prakaar ke pratirodh prashikshan karana sarvottam hota hai. yadi yah koee vikalp nahin hai, to kaardiyo varkauts bhee prabhaavee hain.

prati saptaah ek baar “kaarb rephed” karen

aap prati saptaah ek din door le sakate hain jahaan aap adhik charbs khaate hain. kaee log shanivaar ko pasand karate hain.

ots, chaaval, kvinoa, aaloo, meethe aaloo, phal ityaadi jaise svasth kaarbo sroton se chipakana mahatvapoorn hai.

lekin keval yah ek uchch kaarb divas – yadi aap prati saptaah ek baar se adhik baar aisa karana shuroo karate hain to aap is yojana par jyaada saphalata nahin dekh paenge.

yadi aapake paas dhokha khaana hona chaahie aur kuchh asvaasthyakar khaana chaahie, to is din ise karen.

dhyaan rakhen ki dhokha bhojan ya kaarb repharee aavashyak nahin hain, lekin ve leptin aur thaayaraid haarmon  jaise kuchh vasa jalane vaale haarmon ko badha sakate hain.

aapako apane rephard din ke dauraan kuchh vazan milega, lekin isamen se adhikaansh paanee ka vajan hoga aur aap ise agale 1-2 dinon mein phir se kho denge.

saaraansh
pratyek saptaah ek din hone par aap adhik kaarbos khaate hain, haalaanki yah aavashyak nahin hai.

kailoree aur bhaag niyantran ke baare mein kya?

kailoree ginane ke lie jarooree nahin hai jab tak ki aap kaarbos ko bahut kam rakhen aur proteen, vasa aur kam kaarb sabjiyon tak chipake rahen.

haalaanki, agar aap vaastav mein unhen ginana chaahate hain, to is kailakuletar ka upayog karen.

apana vivaran darj karen, aur usake baad vajan kam karana chaahate hain, is par nirbhar karata hai ki “kho vajan” ya “kho vajan vajan” anubhaag se sankhya chunen.

aap khaane vaale kailoree kee sankhya ko traik karane ke lie kaee behatareen tool ka upayog kar sakate hain. yahaan 5 kailoree kauntar kee ek soochee dee gaee hai jo nihshulk aur upayog mein aasaan hain.

is yojana ka mukhy lakshy prati din 20-50 graam ke neeche kaarbos rakhana aur proteen aur vasa se apanee shesh kailoree praapt karana hai.

saaraansh
is yojana par vajan kam karane ke lie kailoree ginana jarooree nahin hai. 20-50 graam renj mein apane kaarbos ko sakhtee se rakhana mahatvapoorn hai.

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