Night routine for weight loss – वज़न घटाने के लिए नाइट रूटीन

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वज़न घटाना आसान नहीं है – खासकर कोविड (Covid – 19) के बाद, जिसनें एक तरफ लोगों को अपनी सेहत के प्रति जागरूक बनाया है तो दूसरी ओर हम सभी की दिनचर्या में एक शिथिलता (Lazy Lifestyle) ला दी है। कोविड नें हम सभी के लाइफस्टाइल में एक भारी चेंज ला दिया है। ऐसे में हम वज़न घटाने की कोशिश कर रहे लोग हर चीज़ का खास ख्याल रखते हैं। सही डाइट लेना, कैलोरीज़ का ख्याल रखना, एक्सरसाइज़ करना आदि।

मगर सिर्फ इतना काफी नहीं है। आप अपने नाइट रूटीन में क्या कर रही हैं, इसका ख्याल रखना भी बहुत ज़रूरी है। वज़न घटाने के लिए जितना हमारा सुबह का रूटीन मायने रखता है, उतना ही मायने रखता है, उतना ही हमारा रात का रूटीन भी मायने रखता है। जी हां… अब आप कहेंगी कि रात में वज़न कम कैसे हो सकता है, लेकिन यह सच है।

यदि आप एक सही नाइट टाइम रूटीन (Night routine for weight loss) को फॉलो करती हैं तो वज़न घटाने की प्रक्रिया में तेज़ी आ सकती है। यहां बताया गया है कि सोने से पहले आपको आसानी से और जल्दी से वजन कम करने के लिए क्या करना चाहिए।

जानिए वज़न घटाने के लिए कैसा होना चाहिए आपका नाइट टाइम रूटीन

हल्का खाना खाएं

रात का खाना हल्का ही होना चाहिए, नहीं तो यह आपके मेटाबॉलिज़्म (Metabolism) पर असर डाल सकता है। इतना ही नहीं, यह वज़न बढ़ने में भी योगदान कर सकता है। इसलिए रात के खाने को जितना हो सके हल्का रखें।

न्यूट्रीशन काउन्सेलर अनुपमा मेनन के अनुसार ”रात के खाने में सूप और सलाद खाना बेहतर है। जिसमें आप ताज़ी कच्ची, तली हुई सब्जियां 5-10 ग्राम नट्स, ब्राउन राइस, या ऐमारैंथ जैसे साबुत अनाज शामिल कर सकती हैं।” इससे आपका पेट हल्का रहेगा और वज़न जल्दी कम होगा।

 foods
रात को हल्का खाना खाएं। चित्र ; शटरस्टॉक

खाने और सोने के बीच गैप रखना

खाने और सोने के समय के बीच कम से कम 3 – 4 घंटे का अंतराल होना बहुत ज़रूरी है। नहीं तो यह आपका वज़न तेज़ी से बढ़ सकता है। खाने को पचने के लिए पर्याप्त समय की ज़रूरत होती है, इसलिए सही गैप रखना बहुत ज़रूरी है। साथ ही, यदि आप ऐसा नहीं कर रहे हैं तो आपको कई बीमारियां भी घेर सकती हैं।

शॉवर लें

सोने से पहले यदि आप एक क्विक शवर (Quick Shower) लें, तो यह आपकी नींद के लिए बहुत अच्छा है और हेल्थ जर्नल के अनुसार रात को ली गई अच्छी नींद वज़न कम करने में मददगार साबित हो सकती है। यह नाइट शवर न केवल आपको दिन भर के काम के बाद तरोताजा कर देगा, बल्कि इसके कुछ स्वास्थ्य लाभ भी हैं। शॉवर लेने से आपके शरीर का तापमान कम हो जाएगा, जिससे आपको आराम मिलेगा। यह आपको बेहतर नींद में भी मदद करेगा।

Shower
रात में नहाकर सोएं। चित्र : शटरस्टॉक

लेट नाइट इटिंग से बचें

कई अध्ययनों से संकेत मिलता है कि सर्कैडियन लय (Circadian Rhythm) नींद और चयापचय के बीच एक महत्वपूर्ण कड़ी है। सर्कैडियन लय कोशिकाओं के चयापचय को प्रभावित करती है। सुबह के समय मेटाबॉलिज्म अधिक होता है और रात में कम होता है। इसलिए देर रात भोजन करने से वजन बढ़ता है और यह मोटापे का कारण बन सकता है।

मदरहुड हॉस्पिटल, चेन्नई की आहार और पोषण विशेषज्ञ, हरि लक्ष्मी का कहना है कि ”देर रात खाने से एसिड रिफ्लक्स हो सकता है। इसके अलावा, इससे आपके रक्त शर्करा के स्तर पर नकारात्मक प्रभाव पड़ सकता है।”

रात में शराब का सेवन न करें

रात में स्मोकिंग और शराब पीना सेहत के लिए अच्छा नहीं होता है। शराब में सिर्फ कैलोरी होती है जो आपके वजन घटाने की प्रक्रिया पर रोक लगा सकती हैं। इसलिए रात में सोने जाने से पहले शराब का सेवन न करें।

यह भी पढ़ें : Ahoi Ashtami recipes : त्योहार पर इस बार मूंगफली से तैयार करें टेस्टी और हेल्दी हलवा, नोट कीजिए रेसिपी

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