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جسمانی وزن خصوصاً پیٹ اور کمر کے ارگرد چربی کیسے ختم کی جائے

سہب حال (مانیٹرنگ ڈیسک)

وزن کم کرنیکے  آسان طریقے

اضافی چربی، اضافی وزن یا موٹاپا، اگر آپ بھی ان مسائل سے دوچار ہیں تو اب وقت آگیا ہے کہ آپ ان سے اپنے اضافی وزن سے جان چھڑائیں۔ یقیناً، یہ جان کر آپ کو اچھا لگے گا کہ بھوکا رہنے یا کم کھائے بغیر بھی اضافی وزن کم کیا جاسکتا ہے ۔پیٹ اور کمر کے ارگرد اضافی چربی کو گھلانا اتنا آسان بھی نہیں ہوتا۔لیکن اس حقیقت سے انکار بھی نہیں کیا جا سکتا کہ یہ اتنا مشکل بھی نہیں۔کافی مقدار میں چربی کو  کیسے گھلایا جاسکتا ہے ایسے متعدد طریقے ہیں  مگر ان میں سے بیشتر طریقے ایسے بھی ہیں کہ آپ کو بھوک کا شکار بھی کردیتے ہیں

 قوت ارادی 

اگر آپ کی قوت ارادی مضبوط نہیں ہے تو بھوک کا یہ احساس آپ کو اپنا وزن کم کرینکے منصوبے ترک کردینے پر مجبور کرسکتا ہے۔

اگر آپ نے ٹھان لی ہے تو یہ چیزیں ذہن نشین کرلیں کھانے کی خواہش میں نمایاں کمی، وزن کو تیزی سے کم کرنا وہ بھی بغیر بھوک کے احساس کے اور میٹابولزم کو بہتر بنانا ضروری ہے۔

تو ایسے ہی چند آسان نکات کو اپنالیں جو توند کی چربی تیزی سے گھلانے میں مدد دے سکتے ہیں۔

متوازن ڈائٹ پلان

متوازن ڈائٹ پلان تیار کریں اور اس پر باقاعدگی سے عمل کریں۔ ایک وقت میں زیادہ کھانے کے بجائے دن بھر مختلف اوقات میں تھوڑا تھوڑا کھائیں۔

  • ایک گھنٹہ چہل قدمی سے 250کیلوریز جلتی ہیں اور یہ کیلوریز جلانے کا ایک آسان طریقہ ہے۔
  • نیند کی کمی وزن بڑھنے کی ایک بڑی وجہ ہے۔ ایک گھنٹہ سونے سے 50کیلوریز جلتی ہیں۔ اس لیے ضروری ہے کہ آپ مطلوبہ مقدار میں باقاعدگی سے نیند لیں

پروٹین سے بھرپور ناشتا

انڈے یا دیگر پروٹین سے بھرپور غذاﺅں کا ناشتا دن کے باقی وقت میں کھانے کی خواہش میں کمی لانے کے ساتھ کیلوریز کے کم استعمال میں بھی مدد دیتا ہے۔ اس مقصد کے لیے انڈوں کے ساتھ دہی اور دودھ کی مدد بھی لی جاسکتی ہے۔

  • فائبر، پروٹین، سلاد اور کم کیلوریز والی غذاؤں کا استعمال بڑھادیں۔
  • پروسیسڈ فروٹ جوسز کے بجائے تازہ پھل کھائیں۔

روزانہ ورزش معمول بنا لیں

اگر آپ اضافی کیلوریز اور چربی کو جلانے کے لیے ورزش نہیں کرسکتے تو وزن کم کرنا بھول جائیں۔اپنے روز مرہ مصروفیات میں کم از کم چہل قدمی کو شامل کریں۔ اسکول، کالج، دفتر اورقریبی مارکیٹ جانے کے لیے ہر ممکن حد تک پیدل چلنے کو ترجیح دیں۔ یوگا سے بھی وزن کم کرنے میں مدد ملتی ہے۔

میٹھے مشروبات اور فروٹ جوسز سے گریز کیا جائے

جسمانی وزن میں کمی لانے میں یہ دو چیزیں ضرور مدد دے سکتی ہیں۔میٹھے مشروبات اور فروٹ جوسز چربی کو بڑھانے کا باعث بنتے ہیں اور ان سے گریز کرنا ضروری ہوتا ہے

کھانے سے آدھا گھنٹہ پہلے پانی پینا

ایک طبی تحقیق کے مطابق ہر بار کھانے سے آدھا گھنٹہ پہلے پانی پینا فائدہ مند ثابت ہوتا ہے یہ عمل 3 ماہ کے اندر جسمانی وزن میں 44 فیصد تک کمی لانے میں مدد دے سکتا ہے۔

  • پانی، وزن کم کرنے کا سب سے بہترین قدرتی نسخہ ہے۔ پانی کا استعمال جسمانی میٹابولزم کو تیز اور وزن کو کم کرتا ہے۔

 مددگار غذاﺅں کا استعمال

 انڈے،سبز پتوں والی سبزیاں، مچھلی (چربی والی)، گوبھی کی نسل کی سبزیاں، بغیر چربی والا گوشت اور چکن، ابلے ہوئے آلو، بیج اور دالیں، سوپ، کاٹیج چیس، سیب کا سرکہ، گریاں، اجناس جیسے جو، گندم وغیرہ، ہری مرچیں، پھل، گریپ فروٹ، تخ ملنگا، ناریل کا تیل اور دہی شامل ہیں یہ مخصوص غذائیں چربی گھلانے میں بہت زیادہ مددگار ثابت ہوتی ہیں۔

حل ہونے والا فائبر

طبی ماہرین کی تحقیقی رپورٹس کے مطابق حل ہونے والا فائبر توند کی چربی گھلانے میں مدد دے سکتا ہے ، اس مقصد کے لیے سپلیمنٹس کا استعمال بھی کیا جاسکتا ہے۔

چائے یا کافی کا شوق مگر اعتدال سے

اگر آپ چائے یا کافی پینا پسند کرتے ہیں تو ان مشروبات کا استعمال اعتدال میں رہ کر کرنا میٹابولزم کو متحرک کرنے میں مدد دے سکتا ہے جس کی وجہ ان میں موجود کیفین نامی جز ہے۔

پراسیس غذاﺅں سے گریز کرنا ضروری ہے

اجناس یا ہول فوڈ کا استعمال صحت کے لیے فائدہ مند ہوتا ہے جو پیٹ کو زیادہ دیر تک بھر رکھنے کا احساس بڑھاتا ہے جس سے بسیار خوری سے بچنا آسان ہوتا ہے۔

  • نشاستہ، کاربوہائیڈریٹس، چینی، نمک، چاول، سوفٹ ڈرنک، سیچوریٹڈ فیٹس، جنک فوڈ اور تلی ہوئی غذاؤں کا استعمال ترک کردیں۔

 غذا آہستگی سے کھائیں وزن گھٹائیں

تحقیق میں بتایا گیا ہے کہ اپنا کھانا بہت تیزی سے نگلنا وقت کے ساتھ جسمانی وزن میں اضافے کا باعث بنتا ہے، اس کے مقابلے میں کھانے سے لطف اندوز ہوتے ہوئے نوالے اچھی طرح چبانا پیٹ کو بھرے رکھنے کے ساتھ جسمانی وزن میں کمی لانے والے ہارمونز کی تعداد کو بڑھاتا ہے۔

روزانہ وزن کرتے رہنا

تحقیقی رپورٹس کے مطابق جو لوگ اپنا وزن روز کرنے کے عادی ہوتے ہیں، ان میں جسمانی وزن میں کمی لانے کا امکان بھی زیادہ ہوتا ہے اور وہ اسے طویل عرصے تک برقرار رکھنے میں بھی کامیاب رہتے ہیں۔

اچھی نیند صحت کےلئے فائدہ مند

نیند کی کمی جسمانی وزن میں اضافے کی چند اہم ترین وجوہات میں سے ایک ہے، تو اپنی نیند کا خیال رکھنا موٹاپے سے بچنے کے لیے ضروری ہے۔

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81 Comments

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