Know how to reduce belly fat after delivery.- जानिए प्रसव के बाद कैसे कम करनी है पेट पर जमी चर्बी।

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प्रेगनेंसी का समय किसी भी महिला के लिए एक सुंदर सपने से कम नहीं है। यह प्रत्येक महिला के लिए जिंदगी को बदलकर रख देने वाला अनुभव होता है। डिलीवरी के बाद महिलाओं को ढेर सारी परेशानियों का सामना करना पड़ता है, जिसमें से एक है बैली फैट, जो कई महीनों तक आपको परेशान करता है। नई मां के पेट पर चढ़ी चर्बी प्रसव के बाद भी उन्हें मोटा दिखाती है। अगर आप भी हाल-फिलहाल में मां बनी हैं और आपके पेट पर फैट जमा हो गया है, तो ये तरीके आपको इस परेशानी से छुटकारा दिलाने में सहायता करेंगे। तो चलिए जानते हैं इस मुश्किल काम को आसान करने के उपाय।


boost metabolism
40 के बाद मेटाबॉलिज्म रेट हौर इन्सुलिन रेसिस्टेंस बढ़ जाती है

कैसे कम करें बैली फैट (How to lose weight after pregnancy)

प्रेगनेंसी के बाद बैली फैट को दो तरीकों से कम किया जा सकता है एक तो ब्रेस्टफीडिंग और दूसरा एक्सरसाइज। ये दोनों तरीके न सिर्फ आपको वजन कम करने में सहायता करेंगे, बल्कि आपके पेट की मांसपेशियों को भी मजबूती प्रदान करते हैं। ये आपके पेल्विक हिस्से के साथ-साथ पेट और पीठ के निचले हिस्से की मांसपेशियों को भी मजबूत बनाते हैं।

1. ब्रेस्टफीडिंग

बच्चे को स्तनपान कराने के लिए एनर्जी की आवश्यकता होती है। क्योंकि, मिल्क का प्रोडक्शन करने के लिए शरीर को ऊर्जा की जरूरत होती है। जिसके लिए शरीर पहले से मौजूद फैट का प्रयोग करता है। प्रेगनेंसी के बाद वजन कम करने के लिए स्तनपान एक प्राकृतिक तरीका है।

EXERCISE
आपके समग्र स्वास्थ्य के लिए जरूरी है फिजिकली एक्टिव रहना। चित्र:शटरस्टॉक

2. एक्सरसाइज

एक्सरसाइज प्रेगनेंसी के साथ और उसके बाद भी करनी चाहिए। यदि प्रेगनेंसी और डिलीवरी की प्रक्रिया नॉर्मल रही है, तो आप डॉक्टर की सलाह के बाद हल्की एक्सरसाइज शुरू कर सकती हैं। जिसमें टहलना, जॉगिंग आदि शामिल हो सकती हैं।


प्रेगनेंसी के बाद याद रखें एक्सरसाइज के लिए टिप्स

1 हल्की एक्सरसाइज से करें शुरुआत

आप बच्चे को जन्म देने के दो दिन बाद धीरे-धीरे हल्की एक्सरसाइज करना शुरू कर सकती हैं। ये एक्सरसाइज आपकी कुछ मांसपेशियों के समूहों को एक्टिव बनाने में लाभकारी होती हैं। पेल्विक हिस्से, पेट और पीठ के निचले हिस्से जैसे अंगों को प्रेगनेंसी के बाद के शुरुआती दिनों में विशेष देखभाल की आवश्यकता होती है। जिसके लिए एक्सराइज लाभ पहुंचा सकती है।

2 अपर बॉडी एक्सरसाइज करेंगी रिलैक्स

आप 4 से 6 सप्ताह बाद हल्की इंटेंसिटी वाले वर्कआउट भी करना प्रारम्भ कर सकती हैं। इस समय तक आप हल्की-फुल्की एक्सरसाइज करते रहें और अपनी पीठ, पेल्विक और पेट पर ध्यान दें। यदि आप ब्रेस्टफीड करा रही हैं, तो आप अपने रूटीन में अपर बॉडी और नेक स्ट्रेचिंग एक्सरसाइज भी शामिल कर सकती हैं।

यह भी पढ़े- खानपान की ये 5 खराब आदतें बन रहीं हैं आपकी त्वचा पर झुर्रिंयों और रूखेपन का कारण

3 डॉक्टर की सलाह है जरूरी

आपको किसी भी एक्सरसाइज रूटीन को प्रारम्भ करने से पहले अपने डॉक्टर से सलाह जरूर लेनी चाहिए और उसके बाद ही किसी भी एक्सरसाइज को शुरू करना चाहिए।

4 कार्डियो एक्सरसाइज पर ध्यान दें

हफ्ते में 2-3 बार स्ट्रेचिंग और स्ट्रेंथ के साथ कार्डियो एक्सरसाइज पर ध्यान दें। एक सामान्य वॉक भी एक्सरसाइज शुरू करने में सहायता कर सकती है।

vajan kam karne ke liye fat burning foods ko apne aahar mei shamil karen.
वजन कम करने के लिए फैट बर्निंग फूड्स को अपने आहार शामिल करें। चित्र: शटरस्टॉक

5 हमेशा हाइड्रेटेड रहें

बेवजह थकान से बचें और हमेशा हाइड्रेटेड रहें। वजन घटाने के लिए शरीर का हाइड्रेट रहना बेहद जरूरी है। वरना वजन घटाना मुश्किल हो सकता है। पानी की वजह से सही सेल्स और शारीरिक अंगों की कार्यक्षमता बेहतर रहती है, जिसके कारण फैट तेजी से बर्न होता है।

6 पोषक आहार लें

एक्सरसाइज रूटीन को प्रारम्भ करने के साथ अपनी डाइट में उचित मात्रा में कैलोरी, प्रोटीन, विटामिन और मिनरल्स को शामिल करना चाहिए। आप साबुत अनाज, दाल, फली, नट्स, जैतून व सरसों का तेल, घी, मेथी के दाने व जीरा आदि का सेवन अवश्य करें।

मां बनना एक नया अनुभव होता है, जिसकी वजह से शरीर कई बदलावों से गुजर रहा होता है। ऐसे में भूखा रहना आपके और शिशु दोनों के लिए नुकसानदायक हो सकता है।

यह भी पढ़े- मेनोपॉज के आसपास महिलाओं के लिए बढ़ जाता है हार्ट डिजीज का जोखिम, जानिए कुछ जरूरी तथ्य 

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