how to increase metabolism and lose weight – मेटाबॉलिज्म कैसे बढ़ाएं और वजन कम कैसे करें

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हर महिला किसी भी त्योहार या खास अवसर पर बहुत खास दिखना चाहती है। कपड़ों से लेकर मेकअप तक सब चीज़ बिल्कुल परफेक्ट होनी चाहिए। करवाचौथ (Karvachauth 2022) का त्योहार नजदीक है। भले ही आप व्रत रखती हों या नहीं, लेकिन इस दिन हर शादीशुदा महिला अच्छे से सजना संवरना चाहती है। यह आपका दिन है और आप जिस तरह चाहें उस तरह इसे सेलिब्रेट कर सकती हैं।

ऐसे में फिटनेस कैसे पीछे छूट सकती है? तो यदि आपने भी करवाचौथ के लिए अपनी फेवरिट ड्रेस चुन ली है, लेकिन आप उसमें फिट नहीं आ रही हैं तो हमारे आपके लिए कुछ बेहतरीन टिप्स हैं। करवाचौथ से पहले अपनी फेवरिट ड्रेस में फिट आने के लिए अपनी वेट लॉस जर्नी की शुरुआत कर दी है, तो हम बता रहे हैं कुछ टिप्स जो आपको अपना मेटाबॉलिज्म बढ़ाने में मदद करेंगी।

ज्यादातर लोगों को यह नहीं पता होता है कि वज़न कम करने में मेटाबॉलिज्म कैसे भूमिका निभाता है। तो, आइए पहले समझते हैं कि मेटाबॉलिज्म क्या है?

जानिए क्या है मेटाबॉलिज्म

मेटाबॉलिज्म यानी ‘चयापचय’ शरीर में भोजन को पचाने, कार्य करने, और विभिन्न स्थितियों में एंजाइमों के कार्य को संदर्भित करता है। मेटाबॉलिज्म हमारे द्वारा खाए जाने वाले भोजन को हमारे शरीर के लिए ऊर्जा में बदल देता है। इसलिए, यदि आपका चयापचय धीमा है, तो यह प्रत्यक्ष या अप्रत्यक्ष रूप से वजन कम करने की क्षमता को प्रभावित करता है।

हेल्थ शॉट्स ने मेटाबॉलिज्म को तेज करने के तरीके खोजने के लिए सैफी, नमहा, अपोलो स्पेक्ट्रा और क्यूरे स्पेशलिटी हॉस्पिटल्स में कंसल्टेंट बेरिएट्रिक और लेप्रोस्कोपिक सर्जन डॉ अपर्णा गोविल भास्कर से बात की।

चयापचय में सुधार करने में मदद करेंगे ये 7 टिप्स

1. उच्च-तीव्रता वाले व्यायाम करें

चयापचय और वसा जलने की दर को घंटों तक हाई रखने के लिए, आपको हाई इंटेन्सिटी वाली एक्सरसाइज़ करने की ज़रूरत है। डॉ अपर्णा कहती हैं, “HIIT, दौड़ना, तैरना और साइकिल चलाना कुछ ऐसे वर्कआउट हैं जिन्हें आप अपने चयापचय को सुधारने और फैट बर्न करने की कोशिश कर सकती हैं।” यह कम समय में बहुत अधिक कैलोरी भी बर्न कर सकता है।

high intensity ke workout
हाई इंटेंसिटी वाले वर्कआउट। चित्र: शटरस्टॉक

2. खाना न छोड़ें

खाना छोड़ना या बहुत कम खाना वजन कम करने का सही तरीका नहीं है। वास्तव में, यह लंबे समय में आपके चयापचय के साथ खिलवाड़ कर सकता है। डॉ अपर्णा के अनुसार, “नियमित अंतराल पर खाने से चयापचय संतुलन बनाए रखने में मदद मिलती है। मुख्य भोजन के बीच 1-2 बार छोटा भोजन या नाश्ता करने से मेटाबॉलिज्म तेज होता है।

शोध के अनुसार, जो लोग मुख्य भोजन के बीच में नाश्ता करते हैं, वे भोजन के दौरान कम खाते हैं। भोजन के बीच लंबा अंतराल चयापचय को धीमा कर देता है और शरीर की वसा जमा करने की क्षमता को बढ़ाता है।

3. ग्रीन टी पीती रहें

नीदरलैंड में मास्ट्रिच यूनिवर्सिटी मेडिकल सेंटर के एक अध्ययन के अनुसार, ग्रीन टी आपकी ऊर्जा को बढ़ा सकती है। यह आपके द्वारा प्रतिदिन बर्न होने वाली कैलोरी और वसा की संख्या को भी बढ़ाती है। हर दिन 2-3 कप ग्रीन टी का सेवन करने से शरीर को कैलोरी जल्दी बर्न करने के लिए प्रोत्साहित किया जा सकता है।

4. हर भोजन में प्रोटीन युक्त खाद्य पदार्थों का सेवन करें

कार्बोहाइड्रेट और वसा की तुलना में शरीर प्रोटीन को तोड़ने में अधिक ऊर्जा खर्च करता है। यह चयापचय में वृद्धि का कारण बनता है। डॉ भास्कर कहती हैं, “उच्च प्रोटीन का सेवन चयापचय को बढ़ावा देने और आपके द्वारा जलाए जाने वाले कैलोरी की संख्या में वृद्धि करने के लिए फायदेमंद है।” इसके अलावा, प्रोटीन तृप्ति प्रदान करता है, और आपको अधिक खाने से रोकता है।

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

5. अच्छी नींद लें

क्या आप जानती हैं कि नींद मेटाबॉलिज्म को कम कर सकती है या बढ़ा नहीं सकती है, लेकिन नींद की कमी से भूख से जुड़े हार्मोन असंतुलित और अनियंत्रण हो सकते हैं। नींद पूरी न होने से आधी रात को स्नैकिंग, शुगर क्रेविंग हो सकती है। यह चयापचय को प्रभावित करके धीरे-धीरे वजन बढ़ाने का कारण बनता है।

6. पर्याप्त पानी पिएं

पानी मेटाबॉलिज्म को बढ़ाने, शरीर को डिटॉक्सीफाई करने और भूख को नियंत्रित करने में मदद करता है। इसके अतिरिक्त, पानी का सेवन बढ़ाने से शरीर का वॉटर वेट भी कम होता है। यदि आप डिहाइड्रेटेड हैं तो आपका चयापचय धीमा हो जाएगा। हाइड्रेटेड रहने की कोशिश करने के लिए हर दिन कम से कम 10 से 12 गिलास पानी पिएं।

7. पोषण

आपका नियमित आहार फैट बर्निंग फूड्स से भरा होना चाहिए जो आपके चयापचय दर को तेज कर सकते हैं। सेब, डेयरी उत्पाद (प्रोटीन में उच्च), मछली, अंडे, दाल, एवोकैडो, लाल फल (एंटीऑक्सिडेंट से भरपूर), अनानास, कीवी, नींबू, अदरक, दालचीनी, अंगूर, आदि। सुनिश्चित करें कि आप हेल्दी खाएं और एक्सरसाइज़ रूटीन फॉलो करें।

यह भी पढ़ें : सस्ता है पर सेहत के लिए अच्छा नहीं है वनस्पति घी, जानिए इसके स्वास्थ्य जोखिम

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