5 things before you sleep to lose weight easily – सोने से पहले करें 5 चीजें आसानी से वजन कम करने के लिए

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हम सुबह उठकर एक्सरसाइज़ करते हैं और दिन भर अच्छी डाइट का पालन करते हैं, ताकि हमारा वज़न कम हो सके। जी हां… एक्सरसाइज़ और डाइट वज़न कम करने के लिए शायद यही तो मायने रखता है। मगर ऐसा नहीं है, जब हम सो रहे होते हैं, तब भी हमारा शरीर काफी कैलोरीज़ कम कर सकता है। आपका नाइट टाइम रूटीन (night time routine for weight loss) भी आपको स्वस्थ और फिट रखने में बड़ी भूमिका निभा सकता है। सिर्फ अच्छी नींद लेने की वजह से हमें अपनी डाइट, फिटनेस को ट्रैक पर रखने से बहुत मदद मिलती है।

ब्रेन से लेकर गट हेल्थ तक – नींद की कमी का शरीर पर बुरा प्रभाव पड़ता है खासकर तब जब आप अपनी वेट लॉस जरनी पर हों। यदि आपका नाइट रूटीन सही नहीं है तो इंसुलिन, कोर्टिसोल, ग्रेलिन, लेप्टिन आदि जैसे महत्वपूर्ण हार्मोन बेकार हो जाते हैं, चयापचय धीमा हो जाता है, भूख बढ़ जाती है, और सही भोजन चुनने का निर्णय भी खराब हो जाता है।

तो यदि आप भी रात को अच्छे से नहीं सोती हैं या आपका वज़न तेज़ी से कम नहीं हो रहा है, तो अपने नाइट टाइम रूटीन में लाएं ये परिवर्तन।

वज़न कम करने के लिए सोने से पहले कर लें ये काम

1 डिनर में प्रोटीन युक्त खाना खाएं

मेलाटोनिन हमें सबसे अच्छी नींद लेने में मदद करता है। और जब आप प्रोटीन युक्त खाना खाते हैं, विशेष रूप से जिसमें अमीनो एसिड “ट्रिप्टोफैन” (दूध, जई, पनीर, नट्स, बीज, चिकन, आदि) होता है, तो यह सेरोटोनिन के उत्पादन में मदद करता है।

शरीर में सेरोटोनिन बढ़ने के बाद मेलाटोनिन बनना शुरू हो जाता है, जो नींद को नियंत्रित करता है। साथ ही, प्रोटीन मांसपेशियों की मरम्मत और निर्माण में मदद करता है और सोते समय अधिक कैलोरी जलाने में मदद करता है।

apna proteen intake badhaen
अपना प्रोटीन इंटेक बढ़ाएं। चित्र : शटरस्टॉक

2 सोने से एक घंटे पहले गैजेट्स से दूर रहें

फोन और अन्य गैजेट्स से निकलने वाली नीली रोशनी मेलाटोनिन हार्मोन को अवरुद्ध करके शरीर की सर्कैडियन लय में बाधा डालती है। यह शरीर को “नींद” की स्थिति में ले जाने के लिए आवश्यक है। सोने से एक घंटे पहले अपने फोन सहित सभी गैजेट्स को दूर रखें!

3 सोते समय कॉफी न पिएं

यूनिवर्सिटी ऑफ कोलोराडो बोल्डर और कैम्ब्रिज, इंग्लैंड में मेडिकल रिसर्च काउंसिल की लेबोरेटरी ऑफ मॉलिक्यूलर बायोलॉजी से पता चलता है कि यदि आप रात तो सोने से पहले चाय का कॉफी लेती हैं तो आप अच्छे से सो नहीं पाएंगी।

यह आदत आपको परेशान कर सकती है, इसकी वजह से आपको रात में अच्छे से नींद नहीं आएगी, क्योंकि कैफीन आपकी सर्केडियन रिदम बिगाड़ देती है। यदि अच्छे से नींद नहीं आएगी तो वेट लॉस का प्रोसेस धीमा हो जाएगा।

sote samay coffee n pien
सोते समय कॉफी न पिएं। चित्र : शटरस्टॉक

4 एसी का तापमान कम करें

ठंडे तापमान के संपर्क में आने पर, शरीर मुख्य तापमान को नियंत्रित करने के लिए ब्राउन फैट को जलाने लगता है, इसलिए एसी का तापमान कम करने से अतिरिक्त कैलोरी और ब्राउन फैट को बर्न करने में थोड़ी मदद मिलेगी। साथ ही, रात में आरामदेह कपड़ों में सोने की कोशिश करें और ब्राउन फैट बर्निंग को सक्रिय करने के लिए एसी को चालू रखें।

5 सोने से पहले एक्सरसाइज़ न करें

विशेषज्ञों का कहना है कि आपको बिस्तर पर जाने से कुछ घंटे पहले व्यायाम करना चाहिए। मगर इसमें कम से कम 3 घंटे का अंतराल रखें और रात में कभी भी देर न करें क्योंकि उन सभी हैप्पी हार्मोन का स्राव आपको सतर्क रखेगा। जो नींद के चक्र में बाधा डालते हैं। इसलिए यदि आपको रात को एक्सरसाइज़ करने का टाइम मिलता है तो सोने से 3 – 4 घंटे पहले करें।

यह भी पढ़ें ; व्रत में कहीं आप भी तो ओवरईटिंग नहीं कर रहीं? फास्टिंग में फैट बर्न करने के लिए याद रखें ये 5 टिप्स

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