Weight Loss Diet Plan for Women (Pakistani Food)
Khawateen ka wazan aksar ghar ke kaam ke bawajood barhta hai, kyun ke ghar ka kaam exercise ki jagah nahi leta. Neeche wala plan aam ghar ke khane se bana hai aur is me iron aur calcium ka bhi khayal rakha gaya hai, jin ki kami Pakistan me khawateen me aam hai.
Khawateen ka wazan kyun nahi girta?
Ghar ka kaam bohot thaka deta hai, lekin uski calories utni nahi hoti jitni log samajhte hain. Is liye bartan, jharoo aur khana banane ke bawajood wazan wahin ka wahin reh sakta hai. Rozana tees minute ki tez walk ka asar us se zyada hota hai.
Doosri wajah protein ki kami hai. Khawateen aksar bachon ko anda aur gosht de kar khud roti aur chai pe guzara karti hain. Protein kam ho to pait jaldi khali lagta hai, bar bar bhook lagti hai aur wazan barhta hai.
Teesri wajah hormone se juda koi masla ho sakta hai, jaise PCOS ya thyroid. In dono me wazan kam karna mushkil hota jata hai. Agar mahwari bemuqarrar ho, baal zyada gir rahe hon ya bohot thakan rehti ho, to doctor se test zaroor karwayein.
Rozana ka plan
- 1 glass neem garam paani
- 1 anda + 1 roti, ya 1 katori dalia
- 1 katori dahi
- Chai bina cheeni
- 1 phal (seb, amrood, malta)
- Ya 4–5 badam
- 1 roti
- Chicken, machli ya daal
- Salad aur 1 katori dahi
- Green tea
- 1 mutthi chana ya makhana
- Sabzi ya soup, saath 1 roti
- Ya sirf grilled chicken aur salad
Ye zaroor karein
- Rozana 30 minute walk, ghar ke andar bhi ho sakti hai.
- Har khane me protein: anday, dahi, daal, chicken. Khawateen aksar protein kam leti hain.
- Iron ke liye palak, chana aur gosht. Calcium ke liye doodh aur dahi.
- Ghar ke sab kaam ke baad apne liye 30 minute rakhein.
- Rozana 8 glass paani.
Ye na karein
- Bachon ka bacha hua khana khatam karna. Ye chhupi hui calories hain.
- Meethi chai din me kai baar.
- Bhooka rehna, khaas kar agar aap doodh pila rahi hain.
- Doosri khawateen se apna wazan compare karna. Har body alag hai.
Aksar pooche jane wale sawal
PCOS ya thyroid me ye plan chalega?
Plan sehatmand hai, lekin PCOS, thyroid ya koi bhi dawai chal rahi ho to pehle apne doctor se zaroor poochein. Kisi bhi supplement se pehle bhi.
Delivery ke baad wazan kam nahi ho raha?
Delivery ke baad jism ko waqt chahiye. Agar aap doodh pila rahi hain to bhooka bilkul na rahein, warna doodh kam hota hai. Achhe khane aur walk se shuru karein.
Hafte me kitna kam hona chahiye?
Aadha se ek kilo hafta. Aahista kam hua wazan wapis nahi aata.
Weight Loss for Women 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.