calories a person need to maintain healthy weight – हेल्दी वेट बनाए रखने के लिए आपको कितनी कैलोरीज की है ज़रूरत

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जब भी वज़न घटाने की बात आती है सारी चर्चा कैलोरी काउंट पर आकार रुक जाती है। फिट चाहे वो एक्सरसाइज़ करने कैलोरी बर्न (Calorie Burn) करना हो या दिन भर में सीमित कैलोरीज का सेवन करना। फ़िटनेस से लेकर डाइट तक कैलोरी हर जगह मुख्य भूमिका निभाती हैं और हो भी क्यों न आखिर सारा वेट लॉस सिर्फ कैलोरी इंटेक (Calorie Intake) और बर्न कैलोरी पर ही निर्भर करता है।

स्वस्थ वजन बनाए रखने का तरीका यह है कि आपके द्वारा खाये जाने वाली कैलोरी को आपके शरीर द्वारा बर्न की जाने वाली मात्रा के साथ संतुलित किया जाए। मगर यह कैसे पता चलेगा आपको कितनी कैलोरी चाहिए? वेट लॉस के दौरान कितनी कैलोरीज लेना सही है? एक दिन में कितनी कैलोरी बर्न की जानी चाहिए?

तो चलिये इन्ही सब सवालों के जवाब जानने के लिए इस लेख को पढ़ें और अपनी वेट लॉस जर्नी को सफल बनाएं

सबसे पहले जान लेते हैं कैलोरीज के बारे में

मेयोक्लीनिक के अनुसार भोजन में कैलोरी का मतलब ऊर्जा से है। आपके शरीर को दिनभर कार्य करने के लिए ऊर्जा की ज़रूरत होती है – हमें खाने से मिलती है। कार्बोहाइड्रेट, वसा और प्रोटीन ऐसे पोषक तत्व हैं जिनमें कैलोरी होती है और ये आपके शरीर के लिए मुख्य ऊर्जा स्रोत हैं। आप जो कैलोरी खाते हैं वह या तो शारीरिक ऊर्जा में परिवर्तित हो जाती है या शरीर में वसा के रूप में जमा हो जाती है।

ये कैलोरी आपके शरीर में वसा के रूप में तब तक रहेंगी जब तक आप इसका उपयोग नहीं करते। यही कैलोरी मोटापे का कारण बनती है जब बर्न नहीं होती। और यदि आप ज़्यादा फ़िज़िकल एक्टिविटी (Physical Activity) कर लेते हैं बजाय खाना खाने के तो वज़न घटने लगता है।

एक व्यक्ति को एक दिन में कितनी कैलोरीज की ज़रूरत होती है

नेशनल सेंटर फॉर हेल्थ के अनुसार महिलाओं के लिए दैनिक कैलोरी का सेवन प्रतिदिन 2,000 कैलोरी और पुरुषों के लिए 2,500 है। दिनभर में इतनी कैलोरी का सेवन करना हमारे लिए पर्याप्त है और हेल्दी भी। मगर जब वज़न कम करने की बात आती है, तो एक्सपर्ट के सुझाव के बाद हम अपना कैलोरी इंटेक कम भी कर सकते हैं।

weight loss and calories
हेल्दी वेट बनाए रखने के लिए आपको कितनी कैलोरीज की है ज़रूरत. चित्र शटरस्टॉक।

हर व्यक्ति का कैलोरी इंटेक अलग हो सकता है, लेकिन हेल्दी रहने के लिए इतना इंटेक काफी है।

कैलोरी कम करने के लिए क्या किया जा सकता है?

एक कैलोरी डेफ़िसिट डाइट अपनाने और वज़न कम करने के लिए आप यह तरीके अपना सकती हैं –

हाई कैलोरी और कम पोषण वाली वस्तुओं को छोड़ना
कम कैलोरी वाले विकल्पों को अपनाना
पॉर्शन साइज़ कम करना
उच्च कैलोरी, कम पोषण वाली वस्तुओं को काटकर कैलोरी की बचत करना

तो वज़न कम करने के लिए कितनी कैलोरीज़ कम करनी चाहिए?

मेयो क्लीनिक के अनुसार यदि आप अपनी नॉर्मल डाइट (Normal Diet) से एक दिन में लगभग 500 कैलोरी कम करते हैं, तो आप प्रति सप्ताह लगभग आधा से 1 पाउंड लूज कर सकती हैं। मगर यह आपके शरीर, आप कितना वजन कम करना चाहती हैं, लिंग और एक्टिविटी के स्तर पर निर्भर करता है।

यदि आप वज़न कम करने के बारे में सोच रही हैं तो कैलोरीज़ के बारे में और जानकारी हासिल करने के लिए किसी हेल्थ एक्सपर्ट से बात करें

यह भी पढ़ें : क्या ओटमील खाने से वज़न बढ़ जाता है? आइए चेक करते हैं

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