hamane dekha hai ki kaee mareez apana vajan kam karana chaahate hain aur dobaara vajan badhane se bachana chaahate hain. lekin utane hee samay ke lie, hamane mareejon ko yah kahate hue suna hai ki ve nahin jaanate ki kaise.
adhikaansh samay svasth jeevan shailee kee aadaton ka paalan karana hee kaam aata hai!
yahaan ek spoilar alart hai: aap pahale se hee jaanate hain ki vajan kam karane aur ise niyantrit rakhane ke lie kya karana hai. aapako svasth aadaton ko poora karane mein sahaayata kee aavashyakata ho sakatee hai taaki aapaka vajan svasth rahe aur aap ek svasth jeevan shailee jee saken. svasth aadaton ka paalan karana kisee any blog… ya pustakon kee shrrnkhala ke lie bhee ek vishay hai.
cheejon ko saral banaane ke lie, ham vajan kam karane aur ise niyantrit rakhane ke lie apanaee jaane vaalee aath aadaten saajha karenge. aadat ek aisa vyavahaar hai jise aap itanee baar doharaate hain ki yah aapake jeevan ka svachaalit hissa ban jaata hai. aadat ka nirmaan aam taur par 21 dinon mein nahin hota hai, jaisa ki aksar socha jaata hai. isake bajaay, aadat banane se pahale kisee vyavahaar ka abhyaas karane aur bahut adhik prayaas karane mein kaee saptaah, maheene ya saal lag sakate hain.
aadat sthaapit karane ka koee “aasaan tareeka” nahin hai. keval ek hee raasta hai: baar-baar prayaas karana. yah tathy akele hee kaee logon ke lie samasya prastut karata hai. yadi aap prayaas karane ke ichchhuk nahin hain, to yah ummeed na karen ki aap kabhee bhee svasth jeevanashailee kee aadaten vikasit karenge.
to, yahaan jaanie, vajan kam karane aur ise door rakhane kee 8 aadaten.
1. lagaataar svasth bhojan ka chunaav karen.
niyamit roop se svasth vikalp chunane se kabhee-kabhee chips, pizza, kek, aaisakreem aur phrench phraiz jaisee cheezen khaana sambhav ho jaata hai. lagaataar svasth bhojan chunane ka matalab hai ki aap har din adhikatar svasth bhojan khaate hain. kuchh dinon mein aap keval svasth bhojan khaate hain, aur any dinon mein, aapake paas kuchh aisa hota hai jo “aahaar nahin” soochee mein ho sakata hai.
2. bhaag niyantran banae rakhen.
yadi aap kisee chikitsakeey dekharekh vaale aahaar mein rahe hain ya berietrik sarjaree pree-op poshan kakshaon se gujare hain, to aap jaanate hain ki svasth hisse ke aakaar kya hain. yadi aapane yah nahin seekha hai, to zimmedaaree len, ek berietrik aahaar visheshagy ke saath apointament len, aur jaanen ki svasth hisse ke aakaar kya hain, aur un par tike rahen.
3. niyamit roop se vyaayaam karen.
ye kisee ke lie aashchary kee baat nahin hai. agar aap apana vajan kam karana chaahate hain aur svasth vajan banae rakhana chaahate hain to vyaayaam jarooree hai. saada aur saral.
4. khoob paanee piyen
yah jaanane ke lie apane aahaar visheshagy se jaanch karen ki aapake lie kitana paanee “paryaapt” hai. phir ise pee len.
5. naashta aur apana saara “bhojan” khaen.
ek berietrik rogee ke roop mein, “bhojan” hamesha proteen se shuroo hota hai aur lagabhag ek kap bhojan hota hai. sunishchit karen ki aap apane niyamit roop se niyojit bhojan ko nahin chhod rahe hain kyonki isase snaiking aur charaee ho sakatee hai, jise ham sabhee jaanate hain ki yah un atirikt paund ka ek aam kaaran hai.
6. bhojan aur vyaayaam daayaree rakhen.
vazan ke saath traik par bane rahane ke ye sabase siddh tareeke hain. aur yah bahut mushkil nahin hai, jab tak ki aap jo kuchh bhee upabhog kar rahe hain usaka sateek maap aur riport karate hain. prayaas karen aur parinaamon se laabh uthaen.
7. paryaapt neend len.
“paryaapt” ke lie ek samay mein kam se kam chhah ghante kee aavashyakata hotee hai… isase adhik to aur bhee behatar hai. neend kee kamee ko vajan badhane se joda gaya hai kyonki yah na keval smaart bhojan chunane kee aapakee kshamata ko prabhaavit karata hai balki aapake leptin aur ghrelin ke star mein bhee bhoomika nibhaata hai – do haarmon jo bhookh ko prabhaavit karate hain.
8. ek svasth sahaayata pranaalee rakhen.
ek svasth sahaayata pranaalee mein aise log shaamil hote hain jo aapakee saphalataon ka jashn manaate hain aur aapako yah yaad dilaana bhee pasand karate hain ki svasth jeevan shailee jeene kee aapakee ghoshit ichchha aapake kaaryon se mel nahin khaatee hai. kisee aise vyakti ya logon ke samooh ko dhoondhen jis par aap bharosa kar saken jo vajan ghataane kee is yaatra mein aapake saath chal sake.
uparokt aath svasth aadaten hain jinhen aap vajan kam karane aur lambe samay tak vajan kam rakhane ke lie aaj hee shuroo kar sakate hain. ab aap jaanate hain! isalie jab vajan kam karane aur vajan dobaara badhane se rokane kee baat aatee hai to aapako kabhee bhee yah nahin kahana hai, “mujhe nahin pata ki kya karana hai”. jaisa ki pahale ullekh kiya gaya hai, aapako in vyavahaaron ko susangat aadaton mein badalane ke lie kuchh sahaayata praapt karane kee aavashyakata ho sakatee hai. aadaten vikasit karane mein bahut mehanat lagatee hai. aap jis svasth jeevan shailee kee baat karate hain, use aap kitana jeena chaahate hain? jaisa ki main hamesha kahata hoon, yah aapaka svaasthy hai. yah aapakee jimmedaaree hai. is din. roj roj!
