Weight lose tips in Urdu | Weight lose tips in Hindi
Dear friend bohat sary log apna wazan kum krna cahty hy , in sub kaley kuch ahim tips de ja rhi hy , Jo k neechy darj by.
1: Nashta nah chorryin .
Don't Skip the breakfast.
Tehqeeq se pata chalta hai ke nashta karna aap ko apna wazan control karne mein madad deta hai. Kuch log nashta chore dete hain kyunkay un ka khayaal hai ke is se un ka wazan kam karne mein madad miley gi, lekin khanay ki kami hamein wazan kam karne mein madad nahi deti aur hamaray liye acha nahi hai kyunkay hum zaroori ghizai ajza se mahroom reh satke hain. Yeh hamein din bhar ziyada nashta karne ki targheeb bhi day sakta hai kyunkay aap ko bhook lagti hai. 5 sehat mand nashtay check karen .
2: Baqaida khana khayen .
Eat regular meals.
Kuch logon ka khayaal hai ke khana nah milnay se inhen wazan kam karne mein madad miley gi, lekin yeh dekha gaya hai ke din ke douran baqaidagi se khana calorie ko jaldi jalanay mein madad deta hai. Yeh charbi aur cheeni se bharpoor khanay ki ashya par nashta karne ke lalach ko bhi kam karta hai. Sehat mand khanay ke baray mein mazeed maloomat haasil karen .
3: Phal aur sabzian kasrat se khayen .
Eat plenty of fruits and vegetables.
Phal aur sabzion mein calories aur charbi kam hoti hai, aur fibre ziyada hota hai - wazan kam karne ke liye teen zaroori ajzaa. un mein vitamin aur madniyaat bhi kaafi miqdaar mein hotay hain.
4: Ziyada fa-aal ho jao .
Get more active.
mutalay se pata chalta hai ke baqaida sargarmi wazan kam karne aur usay daur rakhnay ki kuleed hai. Sehat ke be shumaar fawaid faraham karne ke sath sath, werzish izafi calories ko jalanay mein madad day sakti hai jisay aap sirf khoraak ke zariye nahi kaat satke. Aisi sargarmi talaash karen jis se aap lutaf andoz hon aur –apne maloomat ke mutabiq werzish kr saken .
5: Waafer miqdaar mein pani payen
Get plenty of Water.
Ziyada pani piyo.
log kabhi kabhi pyaas ko bhook se uljhaate hain. Aap izafi calorie ka istemaal khatam kar satke hain jab aik glass pani waqai aap ki zaroorat ho. Aap ko har roz taqreeban six sey seven glass ( 1. 2 letter ) caheay, tarjeehi tor par pani piinaa chahiye - ya is se ziyada agar yeh garam ho ya aap werzish kar rahay hon .
6: High fibre wali gizaay khayen .
Eat high fibre Food.
Bohat saaray fibre par mushtamil khanay aap ko bharpoor mehsoos karne mein madad day satke hain, jo wazan kam karne ke liye behtareen hai. Fibre sirf poudoun ke khanayo mein paaya jata hai, jaisay phal aur sabzi, jai, sara sara roti, brown chawal aur pasta, aur phalian, mutter aur daal wagera.
7: Khanay ke label parheen .
Read food label
khanay ke label parhnay ka tareeqa malum or lg jis se aap ko sehat mand options ka intikhab karne mein madad mil sakti hai, aur calorie, charbi, namak aur sugar ki miqdaar check karen jo aap khatay hain. Calorie ki maloomat ka istemaal karen taakay maloom karen ke wazan mein kami ke mansoobay par aik khaas khoraak aap ke rozana calorie allowence mein kis terhan fit bithti hai.
8: Choti plate istemaal karen .
Use a smaller Palate
Mutalay se pata chalta hai ke jo log choti platey istemaal karte hain woh chootey hissay khatay hain aur phir bhi mutmaen hain. choti paleton aur peyaalon ke istemaal se, aap bhukay rehne ke baghair aahista aahista chootey hissay khanay ki aadat daal satke hain. Maida (Stomach) ko yeh bitanay mein taqreeban 20 20 minute lagtay hain ke dimagh bhara sun-hwa hai, lehaza aahista aahista khayen aur pait bharnay se pehlay khana band kar dein .
9: Khanay ki ashya par pabandi nah lagayen.
Don't Ban food
Khanay par pabandi nah lagayen .Apne wazan mein kami ke mansoobay se kisi bhi khanay par pabandi nah lagayen, khaas tor par woh cheeze jo aap pasand karen. Khanay ki ashya par pabandi sirf aap ko un ki ziyada taras day gi. Is ki koi wajah nahi hai ke aap kabhi kabhar ilaaj se lutaf andoz nahi ho saktay jab tak ke aap –apne rozana calorie allowence mein rahen .
10: Junk food ka zakheera nah karen .
Don't stock junk food.
Motapa se bachney ke liye ghar mein junk food, jaisay chocolate, buscuits, aur meethay fizzy drinks zakheera karne se guraiz karen. Is ke bajaye, sehat mand namkeen food ka zakheera karen, jaisay phal, ghair namkeen chawal ke cake, jai ke cake, baghair namkeen ya baghair meethay pop corn, aur phalon ka ras .
11: Alchohal ko kam karen .
Cut down on alcohol
kya aap jantay hain ke sharaab ka aik mayaari glass chocolate ke tukre jitni calories par mushtamil ho sakta hai, aur lager ke aik pint mein itni hi calorie shumaar hoti hai jitna ke crispis ka packet. Waqt guzarnay ke sath, bohat ziyada piinaa wazan badhaane mein aasani se hissa daal sakta hai. Sharaab mein mojood calories ke baray mein mazeed maloomat haasil karen .
12: Apne khanay ki mansoobah bandi karen .
Plan your meals
haftay ke liye –apne nashtay, dopehar ke khanay, raat ke khanay aur nashtay ki mansoobah bandi karen, is baat ko yakeeni banayen ke aap –apne calorie allowence par qaim rahen. 4 sey 7 din ke khanay aur nashtay ki mansoobah bandi karne ki koshish karen. Kharidari ki fehrist banayen, lekin jab aap bhukay hon to kharidari nah karen kyunkay is se ziyada calorie walay tasalsul ki kharidari hosakti hai !
13: Wazan kam karne ki tips in hindi.
Write down what you eat for one week and you will lose weight.
Aap aik haftay tak jo khatay hain usay likh den aap ka wazan kam ho jaye ga. Mutalay se pata chala hai ke jo log khanay ki diary rakhtay hain woh un logon ke muqablay mein 15 feesad kam khana khatay hain jo nahi karte hain. Haftay ke ekhtataam par dheyaan den. North Kirolayna university ki aik tehqeeq mein paaya gaya hai ke log fi haftay ke aakhir mein 115 calorie izafi istemaal karte hain, bunyadi tor par alchohal aur charbi se. Phir phelao, dressing, chatni, masalha jaat, mashrobat aur namkeen se calories ko kam sy kam karen woh wazan mein izafay aur kami ke darmiyan farq kar satke hain .
14: Wazan kam karne ki tips in urdu .
Rozana calorie ki miqdaar mein 10 feesad shaamil karen jo aap ko lagta hai ke aap kha rahay hain. Agr aap ko lagta hai ke aap aik din mein 1700 calories istemaal kar rahay hain aur yeh nahi samajte ke aap wazan kyun nahi kam kar rahay hain to –apne andazay mein mazeed 170 calories shaamil karen. imkanaat hain, naya number ziyada durust hai. is ke mutabiq apni khanay ki aadaat ko adjust karen .
15: Motapa kum krny ki tips in hindi
wazan kam karne ka aik online dost haasil karen taakay ziyada wazan kam ho. Vermont university ki aik tehqeeq se pata chala hai ke online wazan kam karne walay dost aap ko wazan kam rakhnay mein madad dete hain. Mohqiqeen ne 18 mah tak raza karon ki pairwi ki. Internet par mabni wazan ki dekh bhaal ke programme mein tafweez kardah afraad ne –apne wazan mein kami ko un logon se behtar banaya jo support group mein aamnay samnay thay .
16: Motapa ktim kry .
aik mantar haasil karen aap ne khud ko poora karne wali passion goi ke baray mein suna hai? agar aap un cheezon par tawajah markooz rakhtay hain jo aap nahi kar satke, jaisay junk food ki mukhalfat karna ya rozana chehal qadmi ke liye darwazay se bahar niklana, imkanaat hain ke aap un ko nahi karen ge. is ke bajaye ( chahay aap is par yaqeen karen ya nah karen ) –apne aap ko misbet khayalat dohrayen." mein wazan kam kar sakta hon." " mein aaj apni sair ke liye niklon ga." " mein jaanta hon ke mein raat ke khanay ke baad pastry ki tokri ka muqaabla karsaktha hon." un jumlon ko dohrayen aur bohat pehlay, woh aap ke liye sach ho jayen ge .
17: Lose weight with water
Nashtay ke baad, pani par qaim rahen. lekin baqi din mein, ras ya sodda ke bajaye pani par tawajah den.Soft drinks se rozana 245 izafi calories istemaal karta hai. Yeh aik saal mein taqreeban, 90, 000 calories hai - ya 25 pound! aur tehqeeq se pata chalta hai ke calorie ke bawajood, meetha mashrobat khanay ki terhan mukammal honay ke ehsas ko mutharrak nahi karte hain .
18: How to lose weight
Apne khanay ke teen kam kaatein ,
din mein aik kam treat, ya orange juice ka aik kam glass. Un mein se koi bhi aap ko aik din mein taqreeban calories 100 calories bacha sakta hai, aur yeh tanha aap ko do pound haasil karne se roknay ke liye kaafi hai jo aksar log zehni tor par har saal pack karte hain .
20 :Haftay mein aik baar kisi cheez ko achi terhan dhuain(wash).
Chahay woh farsh ho, khirkiyo ke aik jore, shower astal, baath room ka tile, ya aap ki gaari (vehicle), 150 pound wala shakhs har minute mein taqreeban calories 4 calories jala day ga. 30 minute tak he kam jari rakhy aur aap taqreeban 120 120 calories nikaal satke hain, aik hi tadaad mein aadha cupp vanilla munjamad dahi
21: Khanay tak pounchanay se pehlay –apne pait ke hilnay tak intzaar karen.
Yeh herat angaiz hai ke hum boriyat, ghabrahat, aadat, ya mayoosi se kitni baar khatay hain - haqeeqat mein, hum mein se bohat se log bhool gaye hain ke jismani bhook kaisa mehsoos hota hai. Agar aap kisi makhsoos khanay ki khwahish kar rahay hain to, yeh shayad bhook nahi, aik taras hai. Agar aap kuch khatay hain to aap ko haath mil sakta hai, imkanaat hain ke aap waqai bhukay hain. Pyar ka izhaar karne, tanao par qaboo panay aur boriyat ko daur karne ke liye khanay ke ilawa deegar tareeqay talaash karen .
22: Jab aap ko bhook lagey
to aik kela, aik saib ya kaali mirch songho. Jab Chicago mein Samil and test treatment and reserch foundation ke Neurological director MD Allan aur Haresh ne 3 hazaar raza karon ke sath yeh aazmaaya to unhon ne paaya ke jitni baar log soonghtay hain, kam bhukay rehtay hain aur itna ziyada wazan kam karte hain. Ostan 30 pound har aik ka nazriya yeh hai ke khanay ko soonghnay se dimagh sochta hai ke aap usay kha rahay hain .
23: Neelay rang mein dekhy
aik achi wajah hai ke aap neelay rang mein sajay, kayi fast food ristoran nahi dekhen ge : Yeh bhook ko kam karne walay ke tor par kaam karta hai. Lehaza raat ka khana niilii(blue) paleton par paish karen, khanay ke douran neelay rang ke kapray pehnein aur apni maiz ko neelay rang ke table clothe se cover kry. Is ke bar aks, –apne khanay ke ilaqon mein surkh, peelay aur sentry se parhaiz karen. Mutalay se pata chalta hai ke woh khanay ki hosla afzai karte hain .
24: Aaiine ke samnay khayen aur wazan kam ho jaye ga.
–Apne aap ko aankhon mein dekhna aap ke –apne androoni mayarat aur ahdaaf mein se kuch ki akkaasi karta hai, aur aap ko yaad dilaata hai ke aap pehlay kyun wazan kam karne ki koshish kar rahay hain .
25:Din mein 10 minute seeriyoon par chaltay hue guzaraian.
Bimarion ke control ke marakaz ka kehna hai ke aap ko saal mein 10 pound kam karne mein madad millti hai ( farz karen ke aap ziyada khana shuru nahi karte ) .
26: Walk for weight lose
Kam az kam har do ghantay ke liye 5 minute chehal qadmi karen. sara din aik maiz par phansay rahen. Har do ghantay mein 5 minute ki taiz chehal qadmi din ke ekhtataam tak 20 minute ki izafi walk mein badal jaye gi. Aur waqfa lena aap ko nagehani haalat mein nashtay tak pounchanay ka imkaan kam kardey ga .
27: Daily walk for Weight lose
Agar aap rozana 45 minute chaltay hain to wazan aur charbi kam ho jaye gi, 30 ki bajaye hum 45 minute tajweez kar rahay hain is ki wajah yeh hai ke dekho university ke aik mutalay se maloom huwa hai ke rozana 30 minute paidal chalna wazan ko roknay ke liye kaafi hai ziyada tar nisbatan sad baithy logon mein faida, 30 minute se ziyada werzish ke nateejay mein wazan aur charbi mein kami hoti hai. 3 mil taiz chalne ke sath aik din mein 300 calorie jalana ( 45 minute usay karna chahiye ) aap ko aik saal mein 30 pound kam karne mein madad mil sakti hai yahan tak ke aap kitna kha rahay hain .
28: Koi bhi tayyar shuda khana nah khareedain
jis mein cheeni, Fructose, ya makayi ka sharbat label ke pehlay chaar ajzaa mein shaamil ho. Aup ko aik hi qisam ke khanay ka kam cheeni wala version talaash karne ke qabil hona chahiye. Agar aap nahi kar satke hain, is ke bajaye phal ka aik tukda pakro! sugar free aqsam ke khanay dekhen jaisay ketchap, aur salad dressing. neez, juzwi tor par ہائیڈروجنیٹڈ khaano se parhaiz karen, aur tamam anaaj ki masnoaat mein fi 100 calorie mein do gram se ziyada fibre talaash karen.
29 : Har kantay ke darmiyan apna kaanta ya chamach neechay rakhen.
Maiz par, kasrat se pani peay. –apne khanay ke saathi ko –apne khanay ke saathi ke liye dil lagi cheezon ki kahaaniyon ke sath ghumain jo aap ke din ke douran hui. Aap ka dimagh aap ke pait ko taqreeban 20 20 minute peechay chore deta hai jab baat taskeen ( mukammal honay ) ke ishaaron ki ho. Agar aap aahista aahista khatay hain to aap ka dimagh aap ko betaye ga ke ab aap ko khanay ki zaroorat nahi hai .
