Know how to gain weight fast at home – इन 5 तरीकों को अपनाकर बढ़ाएं अपना वजन

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ओवर वेट की तरह अंडर वेट (Underweight) होना भी कई स्वास्थ्य समस्याओं का कारण बन सकता है। अंडर वेट होने पर व्यक्ति का बीएमआई (BMI) 18.5 से कम होता है, और व्यक्ति कमजोर नजर आता है। वेट ट्रेनिंग और डाइट को हेल्दी बनाकर इस समस्या से छुटकारा पाया जा सकता है। अक्सर लोग जिम जाकर वेट गेन करने की कोशिश करते हैं, लेकिन इससे शरीर मशीनों का आदि हो जाता है। इसलिए आज हम आपको कुछ ऐसे तरीके बताएंगे जिनकी मदद से आप घर पर आसानी से अपना वजन बढ़ा (how to gain weight) पाएंगी।

पबमेड सेंट्रल की रिपोर्ट के मुताबिक अंडर वेट होने के पीछे व्यक्ति को थायराइड की समस्या, ईटिंग डिसऑर्डर, डायबिटीज और इंफेक्शन होने की समस्या हो सकती है। इसके साथ ही अनहेल्दी डाइट और अनहेल्दी लाइफस्टाइल भी व्यक्ति का वज़न घटाकर उसे कमजोर बना सकता है। इसलिए जरूरी है कि आप अपने आहार और लाइफस्टाइल पर ध्यान दें। यहां हम उन टिप्स के बारे में बता रहे हैं, जो वज़न बढ़ाने में आपकी मदद कर सकते हैं।

khus khus doodh ke fayde
दूध को डाइट में शामिल करने से वजन बढ़ाने में मदद मिल सकती है। चित्र : शटरस्टॉक

1. डाइट में दूध शामिल करें

मसल्स बढ़ाने और वेट गेन करने के लिए दूध का सेवन करना लाभदायक माना जाता है। फूड डेटा सेंट्रल के मुताबिक यह प्रोटीन, कैल्शियम, कार्ब्स और फेट का एक अच्छा बैलेंस बनाकर रखता है। साथ ही अन्य विटामिन और मिनरल का यह एक अच्छा सोर्स भी है। दिन में एक से दो गिलास दूध पीने से आपको जल्द वजन बढ़ाने में मदद मिल सकती है। इसका सेवन आप अपने किसी मील के साथ या वेट ट्रेनिंग के पहले या बाद में कर सकती हैं।

2. प्रोटीन फ्रूट स्मूदीज का सेवन करें

फलों का सेवन करने से हेल्दी वेट मेंटेन करने में मदद मिल सकती है। मायो क्लिनिक के अनुसार घर पर प्रोटीन फ्रूट स्मूदीज बनाकर हेल्दी वेट गेन करना एक हेल्दी तरीका है। इसके जरिए हेल्दी न्यूट्रिएंटस आपके शरीर में जाते हैं, और हेल्दी वेट बढ़ाने में आपकी मदद करते हैं। प्रोटीन फ्रूट स्मूदीज में मौजूद हाई कैलोरी और न्यूट्रिएंटस आपको अंदर से मजबूत बनाने में भी मदद करते हैं।

3. एक्सरसाइज की आदत बनाएं

अपने शरीर को स्वस्थ बनाए रखने के लिए एक्सरसाइज करना जरूरी है। क्योंकि इससे शरीर को मजबूत बनाए रखने के साथ हेल्दी वेट मेंटेन रखने में मदद मिलती है। मायो क्लिनिक की रिसर्च के अनुसार एक्सरसाइज करने से आपको मसल्स बनाकर वजन बढ़ाने में मदद मिल सकती है। एक्सरसाइज करने से आपको भूख बढ़ाने में भी मदद मिल सकती है। इसके साथ ही वेट लिफ्टिंग एक्सरसाइज जैसे कि भारी वजन उठाना आपको केवल फैट बढ़ाने के बजाय मसल्स मजबूत करने में मदद सकती है।

calories1 »
वजन बढ़ाने के लिए कैलोरी की मात्रा बढ़ानी सबसे ज्यादा जरुरी है। चित्र : शटरकॉक

4. कैलोरी का सेवन बढ़ाएं

वेट गेन करने के लिए सबसे अच्छा तरीका अपनी डाइट में कैलोरी की मात्रा बढ़ाना है। इसके लिए आप अपनी डाइट में दो तरीके से बदलाव कर सकती हैं। पहला अपनी डाइट में प्रोटीन और कार्ब्स की मात्रा बढ़ाना और दूसरा अपने भोजन के साथ ज्यादा हाई कैलोरी वाले व्यंजन जोड़ना। जिससे आपको अपने एक ही मील में एक्स्ट्रा कैलोरी मिल सकती हैं।

5. प्लेट का साइज बढ़ा लें

बड़े बर्तन में खाने का मतलब ज्यादा कैलोरी से है। यानी अगर आप भोजन के लिए बड़े बर्तन का उपयोग करती हैं, तो आप उसमें ज्यादा से ज्यादा व्यंजन जोड़ने की कोशिश करेंगी। इससे आपका माइंड और शरीर एक ही दिशा में काम करेंगे। इसके जरिए आपको ज्यादा पोषक तत्वों का फायदा भी मिल पाएगा। जिससे आपके शरीर को तेजी से वजन बढ़ाने में मदद मिलेगी।

यह भी पढ़े – आपकी वेट लॉस जर्नी में फ्यूल की तरह काम करेगा सेल्फ मोटिवेशन, जानिए 5 सुपर इफेक्टिव टिप्स

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