know how to lose weight during fasting – जानिए व्रत के दौरान वजन कम कैसे करें

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अधिकतर लोग धार्मिक कारणों से उपवास करते हैं। लेकिन वहीं कुछ लोग ऐसे भी हैं, जो वजन घटाने और शरीर को डिटॉक्स करने के लिए उपवास रखते हैं। उपवास के दौरान वजन कम होना हमारी डाइट और लाइफस्टाइल पर निर्भर करता है। यानी अगर आप पूरा दिन कुछ नहीं खाती लेकिन रात के समय अधिक मात्रा में भोजन करती हैं, तो आप ओवर ईटिंग ही करेंगी। जिससे आपका वजन कम होने के बजाय बढ़ना शुरू हो जाएगा।

उपवास के दौरान हमारें द्वारा शेडुल में किया बदलाव भी हमारें शरीर पर असर डालता है। अगर आप भूख को अवॉइड करने के लिए ज्यादा सोती हैं, तो जरूरी नहीं इससे आपकी कैलोरी बर्न हो। नेशनल लाइब्रेरी ऑफ मेडिसिन के मुताबिक अगर आप फास्टिंग में जरूरत से ज्यादा सोते हैं, तो इससे आपके हंगर हार्मोन एक्टिव हो जाते हैं, और आपको ज्यादा भूख लगने लगती है। इसलिए हमें कुछ ऐसी बातों का ध्यान रखना चाहिए, जो लापरवाही करने पर वजन बढ़ने और बीमार होने का कारण बन सकती है।

इसी मुद्दे पर ध्यान देते हुए आज हम आपको कुछ ऐसे तरीके बताने जा रहे हैं, जो उपवास के दौरान वजन घटाने में आपकी मदद कर सकते हैं।

इन 5 टिप्स को फॉलो करके उपवास में घटाएं वजन

1. अपना मील पहले से प्लान करें

आहार विशेषज्ञों के मुताबिक अगर आप अपना मील पहले से प्लान करके रखेंगी तो आप ओवर ईटिंग करने से बच पाएंगी। उपवास आपको अपने पूरे दिन का मील सोचकर रखना होगा। इसके लिए आप कम कैलोरी वाले फूड ऑपशन पहले से तैयार करके रख सकती हैं। ऐसा करने से आप हेल्दी डाइट पर बनी रहेंगी और अपने उपवास पर भी ध्यान दे पाएंगी।

sugar se pet me beneficial bacteria ki kami ho jati hai
ज्यादा शुगर आपकी पेट को बीमार कर सकता है ! चित्र: शटरस्टॉक

2. चीनी अवॉइड करके आयरन लें

अधिकतर लोग उपवास में केवल मीठे का सेवन करना पसंद करते हैं। इसे स्वस्थ तरीके से बनाए रखने के लिए चीनी से परहेज करने की कोशिश करें। क्योंकि अत्यधिक चीनी का सेवन करने से आपका अनहेल्दी वेट ही बढ़ेगा। इसकी जगह अपनी डाइट में आयरन की मात्रा ज्यादा रखें। नेशनल इंस्टिटूट ऑफ हेल्थ के अनुसार फास्टिंग में आयरन लेने से आप ज्यादा एनिर्जेटिक बनी रहेंगी।

यह  भी पढ़े – शाम तक एनर्जी डाउन होने लगती है, तो आजमांए इंस्टेंट एनर्जी देने वाले ये 4 हेल्दी ड्रिंक्स

3. खुद को व्यस्त रखें

खुद को व्यस्त रखने का अर्थ है, किसी ऐसे कार्य में मग्न हो जाना जिससे आपका ध्यान व्यर्थ विचारों में नहीं जा सके। उपवास के दौरान यह तरीका आपकी बहुत मदद कर सकता है। आपको उपवास के दौरान खुद को अपने मन पसंद कार्य में व्यस्त रखना है। जिससे आपका ध्यान भोजन या वजन से जुड़ी बातों पर नहीं जा सके।

pani pikar apne sehat ki suraksha kr sakti hai
प्रति घंटे 1 लीटर से ज्यादा पानी न पिएं। चित्र: शटरस्टॉक

4. खूब पानी पिएं

उपवास के दौरान अक्सर लोग पानी का सेवन करना भी कम कर देते हैं। लेकिन ऐसा करने से डिहाइड्रेशन की समस्या होने के साथ शरीर में ज्यादा कमजोरी आ सकती है। इसके लिए आप अपने मील में तरल पदार्थ शामिल कर सकती हैं। जिससे आप डाइट फ़ॉलो करने के साथ अपने उपवास पर एनिर्जेटिक बनी रहें। आयुर्वेद के अनुसार अगर आप व्रत के दौरान गर्म पानी का सेवन करेंगी, तो आपके संपूर्ण शरीर को फायदा मिल पाएगा।

5. अपने माइंड को शांत रखें

उपवास के दौरान अपने माइंड को शांत रखना सबसे ज्यादा जरूरी है। क्योंकि उपवास के दौरान आपके शरीर में एनर्जी थोड़ी कम होती है, अगर ऐसी स्थति में आप ज्यादा गुस्सा करेंगी या व्यर्थ की बातों पर ध्यान देंगी। तो इससे आपकी एनर्जी ही बर्न होगी। जिस कारण आपको कमजोरी या अत्यधिक थकावट की समस्या हो सकती है।

यह भी पढ़े – कन्फ्यूजन है कि नवरात्रि व्रत में क्या करना चाहिए और क्या नहीं? तो आपकी मदद करने के लिए हम यहां हैं 

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