Free Weight Loss Diet Plan (Pakistani Food)
Wazan kam karne ka ek hi usool hai: jitni calories body kharch karti hai, us se thori kam leni hain. Iske liye bhooka rehna zaroori nahi, aur na hi mehnga khana. Neeche wala plan roti, daal, dahi aur sabzi jaise aam khane se bana hai.
Wazan kam kyun nahi ho raha?
Sab se aam wajah peene wali cheezon me chhupi calories hain. Din me teen meethi chai, ek colddrink aur ek packet juice milkar itni calories de dete hain jitni ek poore khane me hoti hain, lekin pait phir bhi nahi bharta. Sirf yahi teen cheezen chhorne se aksar pehle mahine me farq nazar aa jata hai.
Doosri wajah roti aur chawal ki miqdaar hai. Ek ya do roti se koi nuqsan nahi, lekin agar har khane me chaar roti hon aur saath salan bhi tala hua ho, to total bohot barh jata hai. Teesri wajah raat ka der se khana hai, jab uske baad koi activity nahi hoti.
Chauthi wajah bhooka rehna hai, jo ulta nuqsan deta hai. Khana skip karne se agle waqt zyada khaya jata hai. Isi liye neeche wale plan me teen waqt ka khana hai aur beech me halke snacks bhi, taake bhook control me rahe.
Rozana ka plan
- 1 glass neem garam paani, chahein to limoo ke saath
- 2 ubale anday ya 1 anda + 1 roti
- 1 katori dahi
- Chai bina cheeni ya sirf 1/2 chammach
- 1 seb, amrood ya kheera
- Ya 5–6 badam
- 1 roti (chawal hafte me 1–2 baar)
- Chicken ya daal (grilled ya salan, tala hua nahi)
- Bari plate salad
- 1 katori dahi
- Green tea ya bina cheeni chai
- 1 mutthi chana ya makhana
- 1 roti ya sirf sabzi/soup
- Grilled chicken, machli ya anday
- Salad
Ye zaroor karein
- Rozana 30 minute tez walk. Ye sabse asaan aur sabse zyada kaam karne wali cheez hai.
- Rozana 8–10 glass paani.
- Raat ka khana 8 baje se pehle.
- Har khane me protein: daal, anday, dahi, chicken. Protein se pait zyada der bhara rehta hai.
- Roti ki tadaad ginein. Aksar wazan yahin se barhta hai.
Ye na karein
- Colddrink, packet juice aur zyada meethi chai. Sirf yahi chhorne se mahine me farq aata hai.
- Samosa, pakora, parathe roz.
- Bhooka rehna ya khana skip karna. Isse metabolism dheema hota hai aur baad me zyada khaya jata hai.
- Hafte me 1 kilo se zyada kam karne ki koshish.
Aksar pooche jane wale sawal
Hafte me kitna wazan kam hona chahiye?
Aadha se ek kilo hafta sehatmand hai. Is se zyada tezi se kam karne pe wazan wapis aa jata hai aur kamzori hoti hai.
Kya roti chhorni padegi?
Nahi. Roti ki tadaad kam karein, bilkul band na karein. 1 roti khane me kaafi hoti hai agar saath protein aur salad ho.
Sirf walk se wazan kam hota hai?
Walk madad karti hai, lekin asal farq khane se aata hai. Dono saath karein to nateeja jaldi milta hai.
Weight Loss guides
Ye maloomat aam sehat ki raahnumai ke liye hai, kisi doctor ke mashware ka badal nahi. Koi bimari ho ya dawai chal rahi ho to pehle apne doctor se mashwara karein.