Working Women Ke Liye Motapa Kam Karne Ke Easy Upay

This post has been seen 473 times.

Bahut jyada sa,ay tak kaam karne wali aur tight schedule me kaam karne wali mahilayo ke liye vajan kam karne ke liye rules ka palan karna mushkil hota hai. Jyada der tak baithkar kaam karne ke karan mahilayo ka sharir bedaul ho jata hai. Yaha aise kuch asan tariko ke bare me bataya ja raha hai jiske dwara ap apne kaam ko achhi tarah se sambhalne ke sath-sath vajan ko bhi asani se ghata payenge aur khud ko fit rakh payenge.

Vajan Ghatane Me Help Karne Wale Kuch Easy Tips

Subah Vyayam Kare

Dieticians ke anusar roj subah ek ghanta work out karna chahiye. Khud ko iske liye mansik rup se taiyar kar le. Ap ghar par bhi vyayam kar sakte hai aur gym jakar bhi kar sakte hai, yah ap par nirbhar karta hai. 1 ghante ka vyayam apki calories ko burn karne me kafi help karta hai.

Apne Workout Karne Ka Samay Nirdharit Kare

Agar vyayam niyam purvak karna chahte hai to pahle se samay thik kar le. Jaise – lunch break ke samay thode samay ke liye walk kar le ya gym kar le. Office me kaam karte-karte bhi halka vyayam kar sakte hai.

Kam Samay Wale Work Out Kar Sakte Hai

Chote-chote work out kare ya kam samay me karne wale easy work out kare. Jaise – 7 minutes me high intensity workout kar sakti hai jo apki body ke vibhinn ango ke liye karyakari hota hai.

Lift Ki Jagah Sidiyo Ka Istemal Kare

Sidiyo se chadkar ya utarkar jane par na sirf calories burn hoti hai balki dil bhi healthy rahta hai.

Anand Dene Wala Work Out Kare

Jis workout karne me apko maja aye vahi workout kare. Yadi apko gym jana achha nahi lag raha hai to yoga ki practice kare ya office ke baad dance class me jaye.

Khana Is Tarah Khaye

  • Nashta Karna Na Bhule : Agar ap fir aur healthy rahna chahti hai to nashta karna na bhule. Food specialists ke anusar protein yukt nashta khane se apka vajan control me rahta hai aur bhukh bhi kam lagti hai.
  • Whole Grain Khana Khaye : Bread, rice adi khane ki jagah par whole grain yukt khana jaise genhu, oats, bajra, raagi, jau, brown rice adi khane ki koshish kare.
  • Bar-bar khaye : 2 meal ke beech me biscuit, chips namkeen adi ki jagah par fal, bhuna chana, murmua adi khaye. Ankurit aur ubla chana snacks me khane se motapa control hota hai.
  • Namak Kam Khaye : Bina namak wala nashta karne ki koshish kare jaise sweet daliya, lapsi (porridge) kha sakti hai. Khane me extra namak sharir ki fluid retention ability ko increase karta hai. Ap porridge me dalchini, fal ya dusre complex carbohydrates jaise shakarkand (sweet potato) adi ka istemal mithe ke rup me kar sakti hai.
  • High Calories Drinks Na Piye : High calorie soda, cold drinks, juice adi me sugar kafi matra me hoti hai. Iski jagah par ghar par bana nimbu pani, kam namak aur sugar wala fruit juice, lassi ya butter milk, jaljira ya nariyal pani pee sakti hai.
  • Apne Ahar Ka Chunav Sujhbujhkar Kare : Jitna ho sake ghar ka kam masale wala khana khane ki koshish kare. Agar khana banane ka samay nahi hai to kam-se-kam healthy khana khane ki koshish kare. Khane me salad aur kam tel, ghee aur makkhan wala khana khaye. Hamesha kam calorie wala khana khane ki koshish kare.

Sample Diet Chart

  • Subah : 1 cup green tea bina sugar ke (swad ke liye 1 chammach dalchini powder) + 6 badam.
  • Nashte Me : 1 katori oats (fal ke sath)
  • Lunch Aur Nashte Ke Beech : 1 fal + 1 glass nariyal pani
  • Lunch Me : 4 roti + 1 katori sabji + 1 katori dahi + 1 katori salad
  • Sham Ko : 30 gm nut + 1 cup green tea
  • Dinner : 4 roti + 1 katori dal + 1 katori salad
  • Dinner Ke Baad : 1 cup green tea ya dudh

Comments

comments

You might also like More from author

Show Buttons
Hide Buttons