Weight Loss Ko Kam Karne Ka Sahi Tariqa.

Sabse logon ke liye, hafteme 1-2 pound weight loss karne ka lakshya surakshit mana jata hai. Carbs ko kam karne, adhik protein khane, weight lifting karna aur adhik neend lena, yeh sabhi karye hai jo lambe samay tak wazan kam karne mein madad karte hai.

Weight loss sabhi sehat se sambandhit samasyaon ka hal nahi hai, lekin agar aapke doctor ne ise salah di hai, to aapko vajan kam karne ke tarike bataye ja sakte hain jo surakshit ho.

read more Bharti Singh Weight Loss: How She Shed Pounds and Transformed Her Body?

Sabse behtar aur lambe samay tak vajan niyantran ke liye, hafte mein 1 se 2 paund ka dhire-dhire vajan kam karna sahi hai.

Lekin kai vajan kam karne ke khanpan yojnaayein aisi hoti hain jo aapko bhukh lagaane ke alava kuch nahi kar paati ya phir vishesh bhojan samooh ko kat deti hain jiske parinaamswaroop unhe sahi tarike se apanana kathin ho jaata hai. Ye pramukh karan hain jinke karan aapko swasth bhojan karne ke liye pareshaan hona pad sakta hai.

Har kisi ke apne vishisht jarurat aur alag khanpan ki aadaten hoti hain aur kuch tips kisi ke liye kisi se behtar kaam kar sakte hain.

Aapko lag saktahai ki aap kam carb diet ya fir poore bhojan par dhyan dene waale diet plan ke anusar vajan kam kar sakte hain, lekin vajan kam karne ki koshish karne par kuch mool tatva hamesha lagoo hote hain.

Agar aap jaldi se apna wazan kam karna chahte hain, to kuchh tips aapki madad kar sakti hain, lekin jaldi wazan kam karna lambay samay tak tik nahin rehta. Lambay samay tak jari rakhne wale swasthya aur aadaton par dhyan kendrit karne se aapki sehat sudhaar sakti hai aur sthayi wazan kam karne kee sambhavnaen bhi adhik hoti hain.

Vajan Badhana Ke Karan:

Unintentional weight gain hota hai jab aap apni khane peene ki matra badhaye bina aur apni gatividhiyo ko kam nahi karke vajan badh jaata hai. Ye vajan badhna aapki iccha nahi hoti hai. Iska karan aksar sharir mein taral padartho ka jama hona, aniyamit vruddhi, kabj ya garbhavastha ho sakti hai.

Aniyamit vajan badhna aam taur par niyamit vajan mein parivartan ke saath hota hai. Ek udaharan hai mahilao ke masik dharm ke dauran aniyamit vajan badhna. Niyamit, lekin lambe samay tak aniyamit vajan badhna garbhavastha ke parinam ke roop mein hota hai, jo nau mahine tak chalta hai.

Jaldi aniyamit vajan badhna dawai ke dushprabhav ke karan ho sakta hai. Aniyamit vajan badhne ke kai mamle nishkriya hote hai. Lekin jaldi vajan badhne ke saath kuchh lakshan aise ho sakte hai jo kisi medical emergency ka sanket de rahe ho.

Unintentional weight gain ka sabse common reason hai pregnancy. Lekin kayi baar women intentionally zyaada khaate hai taaki baby ka growth ho sake. Pregnancy ke dauran, baby ka vajan badhne ke saath-saath women ka vajan bhi badhta hai.

Is extra vajan mein baby, placenta, amniotic fluid, badhne wale blood supply aur uterus ka vistar shaamil hai.

Hormonal changes bhi unintentional weight gain ka reason ho sakte hai. Aam taur par 45 se 55 ki umar ke beech, women menopause ke stage mein enter ho jaati hai.

Ek woman ke reproductive years mein, estrogen - menstruation aur ovulation ko regulate karne ke liye jimmedaar ek hormone - decline hona shuru ho jaata hai. Jab menopause hota hai, estrogen menstruation ko induce karne ke liye kaafi kam ho jaata hai.

Estrogen ki kami se menopause mein women apne pet ke aas-paas aur hips mein weight gain kar sakti hai. Menopause ke hormonal changes ke alawa, polycystic ovarian syndrome (PCOS) se suffer karne wali women bhi weight gain kar sakti hai.

Middle years mein hormonal changes aapke metabolism ko slow kar sakte hai, jisse weight gain ho sakta hai.

Hormone levels ko affect karne waali aur dusre medical conditions bhi weight gain ka karan ban sakte hai. Inmein se kuch hai:

1. hypothyroidism
2. cortisol (stress hormone) ka zyaada production, jaise Cushing's syndrome mein hota hai
3. aldosterone ka zyaada production

1 Mahavari

Mahavari ke dauran periodic weight gain aam hai. Women ko mahavari ke time ke aas-paas paani ka retention aur bloating ho sakta hai. Estrogen aur progesterone ke levels ke badalte hue weight gain ho sakta hai. Usually, yeh kuch pound ka weight gain hota hai.

Mahavari ke khatam hone ke baad yeh weight gain kam ho jaata hai. Agla mahina mahavari shuru hone ke saath-saath yeh weight gain dobara ho sakta hai, aur kabhi-kabhi ovulation ke time bhi.

2 Fluid ka jama hona

Agar aapki vajan teji se badh raha hai aur iske karan samajh mein na aa raha hai to yeh fluid ka jama hona ho sakta hai. Isse fluid swelling hota hai, jise edema kehte hain, jiski wajah se aapke ang, haath, pair, chehra ya pet me sujan aa sakti hai.

Dil ki bimari, kidney ki bimari, liver ki bimari ya kuch dawaiya lene wale logon ko is prakar ka vajan badhna ho sakta hai.

Chahe dusre koi lakshan na ho, lekin aapko hamesha apne doctor ko teji se badhta hua vajan aur fluid ka jama hona ke bare mein batana chahiye.

3 Dawaiyaan

Anichchuk vajan badhna kuch dawaiyon ke karan bhi ho sakta hai, jaise ki:

• corticosteroids
• antidepressants
• antipsychotic medications
• birth control pills

Unintentional Weight Gain ke Lakshan Kya Hote Hain?

Jaisa ki wajah ho, is prakar ke vajan badhne ke lakshan vyakti se vyakti tak alag ho sakte hain. Is prakar ke vajan badhne se jude lakshan mein pet mein taklif ya dard aur sujan bhi ho sakti hai.

Aapko bhi pet mein dikhai dene wali sujan aur sharir ke anya hisson mein bhi sujan ho sakti hai, jaise hath-pair, bhaari, ya pairon mein.

Yadi aapko nimn mein se koi bhi lakshan ho, to turant ek doctor se milna chahiye:

Bhukhar

Twacha ki chamak

Saans lene mein taklif

Dil ki dhadkan badhna

Paseena aana

Drushti mein badlav

Teji se vajan badhna

Jab yeh lakshan anarthpurn vajan badhne ke saath ho, to kabhi-kabhi yeh gambhir sthiti ka sanket ho sakte hain.

Unintentional Weight Gain ka Diagnosis Kaise Kiya Jaata Hai?

Aapke doctor aapke lakshan, lifestyle aur medical itihaas ke baare mein kai sawaal puchenge. Woh hormone levels, kidney function, liver function aur dusre swasth ke markers jaise ki medical problems ko dikhane wale cheezein jaanchne ke liye khoon ka sample bhi le sakte hain.

Ek imaging test jaise ki ultrasound, plain film X-ray, MRI ya CT scan ki jaroorat pad sakti hai.

Unintentional Weight Gain ka Ilaj Karne ke Kuch Tarike Hote Hain. Aapke motape ke hone ke kaaran ke anusar, sabse accha upaay chunna chahiye.

Agar hormone ka balance bigadne se yeh samasya ho rahi hai, to aapke doctor hormone level balance karne ke liye dawai denge. Dawaai hormones ke prabhav par nirbhar karti hai. Yeh dawai adhiktar samay tak leni padti hai.

Agar aap kisi dawai ke sevan ke kaaran motape ka shikar hai, to aapke doctor dusri davaiya lena suggest karenge.

Best Diets for Weight Loss In Hindi.

Diet plan banana kaafi mushkil hota hai, iske liye planning aur research bahut zaroori hota hai. Aakhir mein, aap kisi bhi diet ko nahi chahiye, aap ko sahi diet chahiye. Aur agar aapka weight loss goal hai, to aap apne lifestyle ke anusar sabse acchi diet ko follow karna chahte hain.

Nutrient-rich diet khane se humein behtar aur zyada energetic mehsoos hota hai, aur humein yeh pata chalta hai ki hum apni sehat ko behtar bana rahe hain,” kehti hain dietitian Amanda Beaver, R.D.N, Houston Methodist Wellness Services se. Lekin jab aap sahi weight loss ke tareeke ke baare mein research karna shuru karte hain, to aapke dimaag mein alag-alag “miracle” diets ki wajah se ghumne lagta hai – keto! paleo! 5-2 fasting! Aur har ek diet ke peeche true believers ki ek fauj hoti hai, jo carbs/sugar/meat/dinner ko chhodne se kitni acchi feel kar rahe hain, aur woh Instagram par sab kuch post karte rehte hain. Aapko pata hi nahi chalta ki kaun si diet try karni chahiye.

Nayi diet ko kaise chunein

Nayi diet chunna bada mamla hai, aur sahi diet ko chunna mushkil ho sakta hai. “Ek baat yaad rakhni chahiye ki sehatmand weight loss waqt aur mehnat dono ko mangta hai,” kehti hain Keri Gans, M.S., R.D., The Small Change Diet ke author. “Yeh koi silver bullet nahi hai. Jab diet chunne ka waqt aaye, to woh chunein jismein har cheez khane ko mil jaaye aur jismein aap apni pasandeeda cheezein nahi chhodna padhe.

Amanda Holtzer, M.S., R.D., jo Culina Health mein ek dietitian hain, ve ek naye diet par apane aap ko settle karane se pahale nimnalikhit prashn khud se puchane ki salah deti hain:

● Kya yah diet aapake lie sustainable hai? "Meaning, kya aap ise saat din pratidin, hamesha ke lie kar sakate hain?" ve kahati hain. "Kyonki yadi nahin, to jab aap ise karana band kar denge, to snbhavatah aap vajan fir se badhaenge."

● Kya yah diet bahut adhik restrictive hai? Agar aap deprived mahasus karane ja rahe hain, to Holtzer kahati hain ki kisi vishesh diet ke sath adhir rahana kathin hoga. "Antatah, vah craving bhaari ho jaenge," ve kahati hain. "Aksar yah tarah ki sthiti overindulgences ya bahut jyada khana khane ke lie le jati hai."

● Kya aap ise karate hue apani jindagi ji sakate hain? Yadi aap apane doston ke sath khaana khana pasand karate hain, kabhi-kabhi ice-cream khana pasand karate hain aur brunch mein mimosas ka aanand lena pasand karate hain, to aapako yah dhyan dena mahatvapoorn hai ki aapake diet mein yah sab chizen sambhav hongi ya nahin, Holtzer kahati hain. "Yadi aapako lagata hai ki aapako is diet ko sahi se vyavahar karane ke lie apani jindagi ko rokana hoga, to yah ek achchha vikalp nahin hai," ve kahati hain.

Kya aapko sufficient khana milega? Holtzer keh rahi hai ki yeh "sabse important" sawal hai jo apne aap se puchhna chahiye. "Jo bhi diet bahut kam calories wali hoti hai, woh galat hai," unhone kaha, 1,200 calories par khane ko restrict karne wali diets ko yaad karate hue. "Yaad rakhein, jaise hi aap us tarah se khana chhod denge, aap vajan wapas le lenge," Holtzer ne kaha.

Ant mein, Gans keh rahi hai, "ek achha fit aapke lifestyle ka hissa ban jayega, kuch aisa nahi jisse aap din gin rahe honge jab woh khatam ho jayega.

Kya aapko pata hai ki ek naye diet ko kitne dinon tak try karna chahiye, aur jab zaroorat ho toh use chhodna chahiye?

Agar aap pehli baar ek diet choose karte hain jo aapke liye sahi nahi hai, toh phir kya karna chahiye? Holtzer ke anusar, ise bahut samay tak nahi diya jaana chahiye. Woh yeh sujhav deti hai ki aapko apne aap se rozana check-in karna chahiye ki nayi diet par kaise feel kar rahe hain. Holtzer ke kuchh baton ko dhyan mein rakhna chahiye:

Aapne diet ko kitna achhe se follow kiya

Aapne kya achha kiya

Aap kya sudhaar kar sakte hain

Kya aapko apne meals aur snacks se santushti milti hai

Kitne zyada aap naye diet ke baare mein soch rahe hain

Kitna diet aapke jeevan ke doosre areas par asar daal raha hai

Agar aap ek diet ke pehle din hi khatam kar dete hain, aur kuchh sawalon ke jawaab yeh darshaate hain ki yeh diet sahi nahi hai, toh main kehna chahoongi ki ab isko chhod dena chahiye," Holtzer kahte hain. "Jeevan bahut chota hai, aur usme se kuchh nahi lena chahiye jo hamaare jeevan se khushiyaan le jaaye." (Lekin, woh yeh bhi kehti hai ki agar aapko rozana check-in karna zyada mushkil lagta hai, toh aap hafte mein ek baar reevaluate kar sakte hain.)

Gans bhi yeh maanti hai ki aapko aise kuchh cheezon ke saath stick nahi karna chahiye jinka sahi mehsoos nahi hota hai. "Agar aap ek hafte mein ek se do pound weight lose kar rahe hain, toh yeh success ki taraf jaane ka rasta hai," woh kehti hai. "Lekin, agar aap weight lose kar rahe hain, lekin aapko lage ki yeh bahut hi mushkil hai aur aap aise lamba samay tak follow nahi kar sakte, toh aapko turant change karna chahiye."

Overall, Gans yeh sujhav deti hai ki aapko yeh baat hamesha dhyan mein rakhni chahiye: 

Sabse achhi diet woh hoti hai jisse aapko lagta hai ki aap diet pe nahi hain. Jismein sabhi food groups shaamil hain, portion sizes ke baare mein aapko jaankari milti hai, sehatmand cooking tips hote hain, dining out strategies hote hain, regular physical activity aur adequate sleep ka sujhav diya jaata hai. Sabse achhi diet asal mein ek diet nahi hai, balki ek lifestyle hai."

1 Mediterranean Diet

Mediterranean Diet bahut hi popular hai aur iske kuch khaas kaaran hai, jaise ki The Little Book of Game-Changers ke lekhak Jessica Cording, R.D. bataati hai. "Yeh fiber se bharpur hai, jisse paachan sudhar jaata hai," unka kehna hai. "Yeh dil ki sehat aur cancer ke khatre ko kam karne mein bhi madad karta hai." Mediterranean diet mein swasth poshan se bharpur healthy fats hai aur "unsaturated fat kam hota hai," jisse aapko sehatmand aur poshak tatvon se bharpur khana khana chahiye aur anupayukt vikalpon se bachein, Cording batati hai.

Greece, Italy, Spain aur Portugal ke swasth dil ki zindagi se prabhavit Mediterranean-style diet mein avocados, olive oil, nuts aur fish jaise healthy fats ko kam se kam do baar hafte mein khana shamil hai, saath hi daal, phal, hari patta aur poore anaj bhi khana shamil hai, aur ek glass laal wine har roz pi sakte hai. Cheese ko seemit maatra mein khaana theek hai, lekin laal maas ko ek ya do baar hafte mein hi khana chahiye.

Vajan ghatane ke liye kaise kaam karta hai: Is diet ka mukhya prabhav swasth ke anek labhon mein hai— yeh aapki chronic bimariyon aur samajh ki gati ko kam karne mein madad kar sakta hai— lekin agar aap apni calorie intake ko 1,500 se kam rakhte hai, to yeh vajan ghatane mein bhi madad karta hai. Adhyayan se pata chala hai ki traditional Mediterranean diet ya low-carb version ka anusaar, 12 mahine mein body weight ka lagbhag 5-10% kam ho sakta hai. Aur yeh vajan bhi niyantrit rehta hai—haal hi mein ek British adhyayan se pata chala hai ki vajan ghatane wale logon mein, jo Mediterranean-style diet ka palan karte the, unko vajan niyantrit rakhna do guna aasaan tha. "Yeh diet aasaan hai maintain karne ke liye, kyunki iska khana swadisht hai!" yeh Beaver ka kehna hai.

2 DASH Diet

DASH Diet ke bare mein likhte hain. Ye ek low-sodium diet hai jo blood pressure ko control karne mein madad karta hai. Isko dawai ke bina use karke blood pressure ko control karne ka tarika hai. Kuch kitabein isko weight-loss diet ke roop mein bhi istemal karti hain. DASH, fal, sabzi, poore anaj aur low-fat ya nonfat doodh par zor deta hai aur saturated fat aur dietary cholesterol ki matra ko simit karta hai.

Weight loss ke liye iska kaam kaise karta hai: Is diet se aapki sehat jarur sudhar jaegi. Agar aap DASH ke heart-healthy niyamo ka palan karte hue calories ko simit karte hain, to aap vajan kam kar sakte hain aur apna blood pressure bhi kam kar sakte hain. Haal hi mein hui ek adhyayan mein paya gaya ki motape ki samasya se grasit bade-bujurg logon mein DASH diet ka palan karne se vajan kam ho gaya aur sharir ki charbi bhi ghatai ja sakti hai, saath hi saath kai anya swasthya labh bhi mile. "DASH meri pasandida dieton mein se ek hai," kaheti hain Meridan Zerner, R.D., jo Dallas ke Cooper Clinic mein dietitian hai. "Aapko anti-inflammatory, high fiber, heart-healthy fayde milte hain aur yadi aap ek vyaktigat, calorie-limited plan ka upyog karte hain, to aap bilkul vajan kam kar sakte hain.

3 WW (Pahle Weight Watchers

WW (pahle Weight Watchers ke naam se jaana jaata tha) bahut lambe samay se chal raha hai, aapki Daadi ne bhi shayad isko try kiya hoga jab woh apna baby weight kam karne ki koshish kar rahi thi. Iske naye version mein, aapko aapke khane aur activity preferences ke hisaab se Points budget assign kiya jaata hai (jismein foods ko calories, saturated fat, sugar aur protein ke hisaab se points diye jaate hain) - aap is range ke andar jo chahe kha sakte hain. Aapke paas ZeroPoint foods bhi hote hain (jismein adhiktar phal aur sabziyan aur lean proteins jaise ki fish, tofu, beans, eggs aur chicken breast shaamil hote hain). Membership $5.29 se shuru hoti hai ek point-tracking app aur digital support ke liye; $13.83 ek hafte mein aapko workshops aur personal coach ke unlimited access ke saath-saath app bhi mil jaata hai. Is program ko alag-alag prakar ke diabetes ke saath rahne wale logon ki zarooraton ko poora karne ke liye personalize kiya ja sakta hai.

Weight loss ke liye kaam kaise karta hai: Research ne consistently ye paya hai ki WW bina kisi risk ke weight loss karne mein effective hai. Ek 2013 ki study ne ye paya tha ki WW ke liye assigned dieters, unki body weight ka 10% 6 mahine mein lose karne ke liye unse apne aap try karne wale logo se 8 guna zyada chances hote hain. "Bahut saare evidence hain ki tracking app ka upyog aapko weight loss mein help kar sakta hai," kehti hai Zerner. Woh yeh bhi kehti hai ki agar aap har meal ko track karna chhod den, toh healthy foods jo ki low ya 0 points waale hain ko internalize karne ke baad weight loss ko maintain karna aasaan hai.

4 Vegan Diet:

Vegan Diet: Vegan diet se traditional vegetarian diet se ek kadam age jana hota hai, jisme sabhi animal products jaise dairy, eggs aur honey ko bhi avoid kiya jata hai. Yeh lifestyle kuch logon ke liye ethical ya environmental reasons ki wajah se hota hai, jabki kuch log isey weight loss ke liye bhi follow karte hain. Plant-based meats ke naye daur ke saath, vegan hona abhi se bhi aasan hai.

Weight loss ke liye kaise kaam karta hai: Sirf vegan hona aapko weight loss karne mein madad nahi karega. After all, candy, pasta, aur potato chips vegan label ke antargat aate hain, lekin ve khaas taur par sehatmand ya low-cal nahi hote hain. "Agar aap high-quality vegan food, jaise leafy greens aur plant-based proteins khate hain, toh aap vegetarians ya omnivores se zyada weight loss kar sakte hain," kehta hai Beaver. 2020 ki ek Australian study ne yeh rochak nateeja diya ki vegans aur vegetarians long run mein diet plan se jyada consistent rehte hain, kyunki unki motivation ethical aur moral beliefs se aati hai, weight loss se nahi.

5 Flexitarian Diet:

Flexitarian Diet: Jabki vegan diet vegetarianism se ek kadam aage jata hai, flexitarian diet ise ek kadam peeche le jata hai, batati hai Dawn Jackson Blatner, R.D., nutritionist aur The Flexitarian Diet ki author. "Yeh ek bahut hi pro-plant diet hai, lekin yeh aapko flexibility deta hai ki aap kisi ballpark mein hot dog kha sakte hain, ya Thanksgiving mein turkey kha sakte hain," kehti hain woh. Yahaan strict calorie limitations nahi hain, lekin Blatner ki kitab ek 5-week plan provide karti hai jo lagbhag 1,500 calories har din provide karta hai.

Weight loss ke liye kaise kaam karta hai: Apni plate ko zyada vegetables, fruits, whole grains, aur plant proteins se bharpur karke, aur low-cal plan ke saath stick karke, aap weight loss kar sakte hain aur apni sehat ko sudhaar sakte hain. Haal hi mein ek review mein yeh pata chala hai ki flexitarian diet follow karne waale logon mein metabolic syndrome ke rates meat regularly khane waale logo ke mukaable kam hote hain.

6 Intermittent Fasting:

Intermittent Fasting: Intermittent fasting plan ko karne ke kuch alag tarike hain: Kuch log 5 din apne man pasand khana khaate hain, phir dusre 2 din bahut kam calorie wala diet (aam taur par 500 calories ke aas paas) follow karte hain; kuch log apne khaane ko har roz 8 ghante ke window mein restrict karte hain. Yaani 8 baje se subah 4 baje tak khana khane ke baad, aur phir 16 ghante tak fasting karte hain.

Weight loss ke liye kaise kaam karta hai: Overall calories consumption ko limit karke, aap apne weight ko kam kar sakte hain.Top of Form

7 Volumetrics Diet

Volumetrics Diet ek aisa diet hai jo U.S. News & World Report ke anusaar sabse acche diets mein se ek hai. Iska nirman Barbara Rolls, Ph.D., ne kiya hai, jo Penn State University ke nutrition ke professor hai. Yahan ki stratagy saral hai: kam calorie wale foods mein sabse jyada poshak tatva bharpoor bhojan karo. Foods ko char categories mein baanta gaya hai, sabse kam energy-dense se (phal, non-starchy sabziya, shorba se bani soups) sabse jyada energy-dense tak (crackers, cookies, chocolate, nuts, and butter); diet plan is tarah banaye jaate hain ki kam density wale food ko jyada include kiya jaye.

Weight loss ke liye kaise kaam karta hai: yahan ka ganit saral hai - jitni kam calorie li jati hai, utna hi vajan ghat ta hai. Ek 2016 ka adhyayan low-energy-density diet aur weight loss ke beech mein significant association paya gaya hai.

8 Plant-Based Diet

Plant-Based Diet ek flexitarian diet jaisa hai, ismein koi khaas sakht niyam nahi hai: aap sirf poore plants se prapt whole foods par dhyan dete hain, kabhi-kabhi chicken ya scrambled egg ke liye thoda rasta bhi hai. Aap basically standard American diet ko ulta kar rahe hain - jo ki plate ke beech mein bade bhag ke meat se bhara hota hai, aur kuch sabziya idhar-udhar bikheri hui hoti hain - isko ulta kar ke sabziya, phal, beans, nuts aur whole grains ko mukhaya roop se liya jata hai, aur beef, poultry, fish, eggs, aur dairy ko sirf kuch cameo appearances mein liya jata hai jab aapke paas sahi mein craving hoti hai.

Weight loss ke liye kaise kaam karta hai: Plant-based foods generally animal products se jyada fiber aur kam fat ke hote hain, jisse aap kam calorie mein bharpoor rahenge. Ek bade study ke anusaar, overweight aur obese adults jo 6 mahine tak plant-based diet ka palan kiya, unhone average 26 pounds ka vajan ghataya.

9 The New Mayo Clinic Diet

Mayo Clinic Diet ek vishesh roop se jisme jaldi se vajan kam karne ki jagah jeevan shaili badalne ka dhyan rakha gaya hai, wo Mayo Clinic naam ke uchch gunavatta wale medical sangathan dwara banaya gaya tha. Is diet me ek aasan food pyramid ka istemaal kiya jata hai jisme phal, sabjiyon, aur poore anajon ka mahatva hai, jabki mithai aur kuchh vishesh fats ko kam kiya jata hai.

Is diet ko do charanon me chalaya jata hai. Pahla charan do saptah ka hota hai jisme panch swasth aadaton ko shuru kiya jata hai aur aapko paanch aam aadato ko todna sikhaya jata hai. Ye charan vajan kam karne ka prarambhik daur hota hai. Dusra charan jeene ke liye banaya gaya hai aur aapko swasth bhojan ke chunav aur hisse ka gyan dene ke sath-sath sharirik rup se sakriy bhi rahne me madad karta hai.

Vajan kam karne ke liye iska kaam kaise karta hai: Keri Gans, R.D. aur The Small Change Diet ke lekhak kahte hai ki jeevan shaili badalne par dhyan dena vajan ghatane aur vajan ko niyantrit rakhne ke liye mahatvapurn hai. "Ye aapko bhojan ke hisson ke bare me aur unke chunav ke bare me sikhata hai, saath hi har tarah ke bhojan ko vyavasthit roop se khane ka dhyan rakhta hai, jisme rojana sharirik gatividhi ka saamil hona bhi shamil hai, jisse vajan kam karne me bahut bada yogdan ho sakta hai," unhone kaha. Yad rakhiye: Mayo Clinic ke anusar, aap pahle do saptah me 10 paund tak vajan kam kar sakte hai, aur doosre charan me, jis tarah se aapki jeevan shaili hai, uske anusar ek se do paund tak vajan kam ho sakta hai.

10 Noom

Noom ek subscription-based app hai jo aapke khane-pine aur vyayam ke aadato ko track karta hai. Yah aap aahar ko mahatvapurn ya nuksaandayak ke roop mein vibhajit karne mein madad karta hai aur dainik calorie ke lakshya bhi pradan karta hai. App ke upayogakartaon ko unke vajan ghatane kee prakriya mein sahayak banane ke lie nirdeshakon ke saath synch kiya jata hai. "Yah ek-se-ek sahayata pradaan karti hai, aur tech bahut suvidhajanak hai," Cording ka kahana hai.

Vajan ghatane ke lie isaka kaam kaise karata hai: "Jawabdeh ke pahalu bahut madadagar hai," Cording kahati hai. Gans sahamat hai. "Yadi aap sachmuch sab kuchh jo aap khate aur peete hain ko Noom app ke madhyam se log karte hain, to yah aapko apane dainik calorie ki anumati ke andar rahane mein madad karata hai," usaka kahana hai. "Yah kam-calorie wale poshtik aahar par dhyan kendrit karata hai aur messaging ke madhyam se ek-se-ek sahayak pradaan karata hai, jo sabhi vajan ghatane ke upakaranon ke lie upayogi hote hain. 

Vajan Kam Karne ki Exercise.

Bahut sare tarah ke physical activities weight loss ke liye helpful hote hain kyunki ye aapke calories burn karne ki capacity ko badhate hain. Aap kitna weight lose kar sakte hain ye aapke umar, diet aur shuruaati weight par depend karta hai.

Ek estimate ke mutabik, lagbhag adhe American adults har saal weight loss karne ki koshish karte hain.

Diet ke alawa, exercise weight loss karne ki sabse common strategy mein se ek hai. Isse calories burn hoti
hain, jisse weight loss mein madad milti hai.

Weight loss ke alawa, exercise ke bahut sare benefits bhi hote hain, jaise ki mood improvement, haddiyo ka majboot hona aur kayi chronic diseases ke risk ko kam karne mein madad milte hai.

Yahan par weight loss ke liye 8 sabse achhe exercises hain.

1. Walking

Walking bahut hi achcha tarika hai weight loss ke liye – aur iske bahut saare fayde hai.

Ye shuruaati logo ke liye ek saral aur aasaan tareeka hai exercising shuru karne ke liye bina kisi dabaav aur equipment ke. Iske saath hi ye ek lower-impact exercise hai, jiske kaaran ye aapke jodo ko zyada pressure nahi dalta.

Harvard Health ke mutaabik, 155-pound (70-kg) vyakti ko moderate pace (4 mph ya 6.4 km/h) par 30 minutes walk karne se lagbhag 175 calories burn hote hai.

20 obese women ke saath ki gayi ek 12-week ki study mein pata chala ki, 50-70 minutes ke 3 baar walk karne se unki body fat aur waist circumference average 1.5% aur 1.1 inches (2.8 cm) kam hua hai.

Apne daily routine mein walking karne ke liye aap bahut aasaani se time nikal sakte hai. Apne lunch break ke dauraan walk karna, office mein stairs use karna, ya apne kutte ko extra walks par lekar jaana – ye sab aapke daily steps ko increase karega.

Shuruwat mein, hafte mein 3-4 baar 30 minutes ke liye walk karna shuru kare. Aap apne walks ki duration aur frequency ko dheere-dheere badha sakte hai jab aap fitter hote jaayenge.

Saral bhasha mein kahe to, walking beginners ke liye ek accha exercise hai. Aap ise kahin bhi kar sakte hai, iske liye koi equipment ki zaroorat nahi hai, aur ye aapke jodo ko kam pressure dalta hai. Apne daily activities mein walking ko shamil karne ka prayas kare.

2. Jogging or running

Jogging aur running aapki motapa kam karne mein madad karte hain aur dono hi shaaed sabse saral exercises hain.

Agar bhi dono ek jaise lagte hain, toh inke beech ka antar yeh hai ki jogging ki raftar aam taur par 4-6 mph (6.4-9.7 km/h) hoti hai, jabki running ki raftar 6 mph (9.7 km/h) se zyada tezi se hoti hai.

Harvard Health ki tayyari ke mutabiq, ek 155-pound (70-kg) vyakti jogging ki 30 minute ki 5 mph (8 km/h) ki raftaar par karib 288 calories jala sakta hai ya 30 minute ki running ki 6 mph (9.7 km/h) ki raftaar par karib 360 calories jala sakta hai.

Iske alawa, adhyayanon mein yeh pata chala hai ki jogging aur running viseral fat ko jalane mein madad karte hain, jo aam taur par pet ke charbi ke roop mein jaana jaata hai. Is tarah ki charbi aapke antarik aangon ke charon taraf lapet jaati hai aur iske sambandh mein dil ki bimari aur sugar jaisi vibhinn chronic bimariyon se judaav hota hai.

Jogging aur running dono hi aise exercises hain jo kahin bhi kiye jaa sakte hain aur hafta bhar mein aasani se apne routine mein shamil kiye jaa sakte hain. Shuruat karne ke liye, 20-30 minute tak 3-4 din pe jogging karna uchit hoga.

Agar aapko bahar jogging ya running karna jodnon par mushkil hai, toh koshish kare ki grass jaise naram surface par bhagein. Iske alawa, kayi treadmill mein cushioning diya gaya hota hai, jo ki aapke jodon ke liye aasan ho sakta hai.

Jogging aur running motapa kam karne ke liye acche exercises hain aur inko apne routine mein shamil karna aasan hai. Inse viseral fat ko bhi kam kiya ja sakta hai, jo dil ki bimari, sugar jaise vibhinn chronic bimariyon se judaav rakhta hai.

3. Cycling

Cycling bahut hi popular exercise hai jo aapke fitness ko sudharne me madad karta hai aur aapko vajan kam karne me bhi sahayata deta hai.

Haalaanki cycling parasti bahar ki gatividhi hai, lekin kayi gym aur fitness centers me stationary bikes hote hai jahan aap andar hi cycling kar sakte hai.

Harvard Health ke anusaar, ek 155-pound (70 kg) vyakti stationary bike par dhimi raftar par 30 minute cycling karne se lagbhag 252 calorie burn karta hai ya ek mausamik raftar par 12–13.9 mph (19–22.4 km/h) ki speed se 30 minute cycle karne se 288 calorie burn karta hai.

Cycling vajan ghatane ke liye mahaan hai, sath hi sath adhyayanon me yeh paya gaya hai ki cycling niyamit roop se karne wale logon ki aam sehat sudhar jaati hai, unki insulin sensitivity badhti hai aur dil ki bimari, cancer aur mrityu ke khatre me kami hoti hai, jinhe niyamit roop se cycling nahi karte hai.

Cycling shuruaati se lekar khiladiyon tak sabhi fitness ke level ke logon ke liye mahaan hai. Iske alawa, yeh ek non-weight-bearing aur kam prabhav exercise hai, isliye yeh aapke joints par jyada dabaav nahi dalta.

Saransh Cycling sabhi fitness levels ke logon ke liye ek achha vikalp hai. Adhyayanon se pata chalta hai ki niyamit roop se cycling karne se insulin sensitivity badhti hai aur kuchh chronic bimariyon ke khatre me kami hoti hai.

4 Weight training

Weight training ek popular option hai un logon ke liye jo apna weight kam karna chahte hain.

Ek 155-pound (70-kg) vyakti lagbhag 30 minutes ke weight training se 108 calorie jala leta hai.

Weight training aapki shakti ko badhane aur manspeshi vikas ko badhane mein madad karta hai, jo aapke resting metabolic rate (RMR) ko bhi badha sakta hai, yaani ki kitni calorie aapka sharir bina kisi karya kiye jalata hai.

Ek 6 mahine ka adhyayan dikhaya ki sirf 11 minutes ki shakti par aadharit vyayam 3 baar har hafte karne se average mein metabolic rate mein 7.4% ki vriddhi hoti hai. Is adhyayan mein, yah vriddhi ek aur 125 calorie jalane ke barabar thi, prati din.

Ek aur adhyayan mein paya gaya ki 24 hafte tak weight training karne se purushon mein metabolic rate mein 9% ki vriddhi hoti hai, jo lagbhag 140 adhik calorie jalane ke barabar hoti hai. Mahilaon mein, metabolic rate ki vriddhi lagbhag 4% thi, yaani prati din 50 adhik calorie jalane ke barabar.

Iske alawa, adhyayanon ne dikhaya hai ki weight training ke baad aapka sharir kai ghanton tak calorie jalata hai, aerobic vyayam ke mukable mein.

Saransh Weight training aapki calorie ko vyayam ke dauran aur uske baad jalane se aapka weight kam karne mein madad karta hai. Iske saath hi, yah manspeshi vikas ko badhane ke saath-saath aapke resting metabolic rate ko bhi badha sakta hai.

5 Interval training

Interval training Interval training, adhikatar high intensity interval training (HIIT) ke naam se jana jata hai, chhote se avdhaarano ke saath tezi se vyayam karne ka ek vistrat shabd hai.

Aam taur par, ek HIIT workout 10 se 30 minute tak ka hota hai aur bahut saare calorie jala sakta hai.

9 sakriya purushon ka ek adhyayan dikhaya ki HIIT dusre prakar ke vyayam jaise weight training, cycle chalana aur treadmill par daudna ke mukable mein minute prati minute 25-30% adhik calorie jalata hai.

Iska matlab hai ki HIIT aapko kam samay mein adhik calorie jalane mein madad kar sakta hai.

Iske alawa, kayi adhyayanon ne dikhaya hai ki HIIT vishesh roop se pet ki charbi jalane mein kaafi prabhavi hai, jise kai chronic bimariyon se joda jata hai.

6. Swimming

Swimming ek aisa fun tarika hai jisse aap weight loss kar sakte hain aur apni shape maintain kar sakte hain.

Harvard Health ke mutabiq, ek 70 kilogram vajan wale vyakti (155 pound) lagbhag 216 calories ko half-hour swimming karne se burn kar sakta hai.

Yeh bhi saabit hua hai ki aapke swimming style se aapke calories burn karne ki capacity prabhavit hoti hai. Ek adhyayan mein, jisme competition level ke swimmers ka shamil tha, paaya gaya ki breaststroke ke duran sabse jyada calories burn hoti hai, uske baad butterfly, backstroke aur freestyle.

24 middle-aged mahilaon par ek 12-week ka ek adhyayan bhi yeh saabit karta hai ki 60 minute, teen baar saptah mein, swimming karne se sharir ki charbi kami hoti hai, flexibility badhti hai aur kai dil ke rog se judi pareshaniyon jaise ki high total cholesterol aur blood triglycerides ko kam karne mein madad milti hai.

Swimming ka ek aur fayeda yeh hai ki yeh low impact nature wala hai, matlab ki aapke jodon ke liye iska prayog karna bahut hi aasan hai. Yeh un logon ke liye ek accha vikalp hai jo ghayal hai ya jodon mein dard mehsoos karte hain.

7. Yoga

Bottom of FormYoga ek prasiddh tarika hai sharirik kasrat karne aur tanav se chutkara pane ka.

Yeh aam taur par vajan ghatane ka tarika nahin hai, lekin isse kafi calorie jalati hai aur vajan ghatane mein madad karne wale kai anya swasthya laabh bhi hai.

Harvard Health ke anusaar, 155 pound (70 kg) vajan vale vyakti ko 30 minute yoga karne par lagbhag 144 calorie jalti hai.

Ek 12 haftey ki adhyayan mein 60 mahilao mein se jo motape se pidit thi, unmein se jinhone prati saptah do 90 minute ke yoga session mein bhag liya tha, unke kamar ka paridhi ek.5 inch (3.8 cm) tak kam hua tha - avarage roop se.

Iske alava, yoga dal ke sadasyon ki mansik aur sharirik swasthya mein sudhar bhi hua hai.

Calorie jalane ke alava, adhyayanon mein yeh bhi dikhaya gaya hai ki yoga smruti aur tanav star ko kam karne ka upadesh deta hai. .

Adhiktar gym mein yoga ki class uplabdh hoti hai, lekin aap kahin bhi yoga ka abhyas kar sakte hai. Ismein ghar ki suvidha se bhi online guided tutorial hai.

21 Day Weight Loss Challenge.

Kya 21 din ka fat loss challenge kaam karta hai? Bilkul! Samasya ye hai ki shayad aapne pehle bhi kuch weight loss challenges try kiye honge aur unme se koi kaam nahi kiya hoga. Isliye ye bhi ek poori tarah se jhoot lag sakta hai. Lekin is challenge se aap 21 dino ke andar kuch kilo wazan kam kar sakte hain.

Is 21 din ka fat loss challenge kaafi asardar hai kyunki isme alag-alag weight loss programs shamil hai. Jaisa ki hum sab jaante hain, sugar, carbs ya alcohol ko chhod dena wazan kam karne ke liye zaroori practices nahi hai.

Wazan kam karne ke liye calorie deficit, niyamit vyayam, aur poshtik, santulit aur swasth diet ka sevan karna jaruri hai. Agar aap in sabko ek saath nahi karte hai, toh aapka wazan kam karne ya maintain karne mein struggle hona sambhav hai.

Isse aapko ye pata chalna chahiye ki 21 dino mein weight loss mumkin hai. Importantly, aapko in practices ko shamil karna hai jisse aapko madhya ka wazan ghatana hai. Ye practices poore hai, tabhi aap 21 dino ke andar specific pounds kam kar sakte hai.

The 21-Day Fat Loss Challenge 

The 21-day fat loss challenge ek program hai jo aapki madad karta hai teji se charbi ghatane mein. Aapne online kuch 21 din ka vajan kam karne ka challenge dekha hoga. Kuch sirf diet par dhyan dete hain, kuch sirf vyayam par aur kuch dono par saath.

Is program mein hum alag-alag aadatein jodenge jo aapki madad karenge charbi ko surakshit tarike se aur teji se kam karne mein. Ye sabhi aadatein aapko ek swasth aur lambe samay tak chalne wale vajan kam karne ke program ki gaurantee deti hain. Phir bhi, iss challenge shuru karne se pehle apne health care provider se zaroor salah lein.

Aam taur par, visheshagyon ki salah hai ki vajan kam karne ka challenge uss criteria ko poora kare.

1. Vyayam ka program shamil ho
2. Accredited ya credentialed professional dwara banaya gaya ho
3. Sabhi food groups se poshtik aur alag-alag khadya padarth ka sevan ki salah di jaye
4. Portion control ki salah di jaye
5. Dhime aur sthir charbi ghatane ko pracharit kiya jaye
6. Vajan kam karne wale bhojan ke plan ko design aur plan karna kahe
7. Swasth vajan kam karne wale snacks ko shamil karna
8. Calorie deficit ka hona jaruri hai
9. Pani pine ki salah di jaye
10. Supplements par nirbhar na hona"

Humare 21 din ke motape ka kam karne ka challenge sabhi yeh sharten puri karta hai. Isliye, yeh aapki vajan ko dheere-dheere aur swasth tarike se ghatane me madad karega. Iska istemaal karke aap ise apni zindagi me poora shamil karke zyada tike rehne aur lambe samay tak fayde haasil karne me saksham ho sakte hai. Chaliye is challenge me jin anek aadaton par zor diya gaya hai, unhe hum moolyaankan karte hai.

Weight Loss Motivation in Hindi.

Exercise aur diet weight loss ke liye mukhya aang hai. Lekin ek bina doosre ke sirf itna hi kaam karega, kyunki weight loss ke liye aapko consume kiye huye calories se zyada calories burn karni hogi. Jabki aap apne daily calories ko kam karke bina exercise kiye bhi weight lose kar sakte hain, lekin aap ek din aisa stage pahunchenge jise weight-loss plateau kaha jaata hai. Aur chahe aap roz exercise karte hon lekin apne calorie intake ko kam na karen, to aap bahut tezi se - yaa fir kabhi bhi - weight lose nahi kar payenge.

Weight loss ka kaam aasaan nahi hai. Agar yah aasaan hota to America mein bade logon mein obesity ki dar 42.4% nahi hoti — yah baat 30% overweight logon ko shamil nahi karti — aur American diet industry har saal $72 billion tak ka munafa nahi kamati.

Weight loss karna — aur usay maintain karna — mahatvapoorn, lambay samay tak chalte hue lifestyle changes ko mangta hai, aur in badlavon ko kuch logon ke liye se jyaada mushkil hota hai. Motivation ki kami bahut saalon tak weight loss ke liye sabse bada rukavat ban sakti hai - aur agar aap ek aise insaan hain to aap akele nahi hain.

Kyon weight lose karna itna mushkil hai?

Forward mein humse yeh sawal baar-baar pucha jata hai. Hamare members hamse yeh sawal karte hai:

Mere diet plan ko follow karna itna kyon mushkil hai? Main kaise khud ko sabzi pasand karne ko majboor kar sakta hun? Kya main kabhi exercise ko enjoy karne ke liye sikh paunga? Mere willpower ka control kyon khota ja raha hai? Mere rog ko control karne ki motivation itni nahi hai ki main track par reh saku?

Is sawal ka kai saare jawab ho sakte hai. Motivation ki kami weight loss ke liye ek sabse badi rukavat hai. Weight loss karne ki aapki motivation kai factors par depend karti hai, jaise ki aapki motivation kahan se aati hai:

Extrinsic motivation bahar se aati hai, jaise ki dhan ya kuch tangible rewards, dusro ki pressure, approval ki ichcha ya fir guilt ya shame jaise negative feelings se.

Intrinsic motivation aapke andar se aati hai - aapko kisi activity se ya uske result se hone wali personal satisfaction se motivation milti hai.

Researchers ne ye bhi dekha ki ye do prakar ke motivation, kitna ache se participants ek 16-week Internet weight loss program mein follow kar paate hai aur unki weight loss kya hoti hai. Jyadatar participants ko program ke shuruwat mein hi intrinsic aur extrinsic motivation me izafa hua tha, lekin jo participants 16 weeks mein 5% weight loss achieve kar paaye the, unki success mein tab hi rahi thi jab unka intrinsic motivation week 4 se week 16 tak bana raha. Wo group jisme kam weight loss hua, unka intrinsic aur extrinsic motivation dono hi samay ke saath decrease hua.

Researchers ne yeh bhi interesting baat nikali thi ki program ke pehle chaar hafte mein self-monitoring ki matra mein izafa unki success ke liye important tha. Aur ek study ke according, researchers ne ye bhi nikala tha ki self-monitoring aur reporting ki frequency, consistency aur detail level ka izafa unki intrinsic motivation aur weight loss dono ke liye important tha.

Kaise Apne Aap Ko Intrinsically Motivated Banayein aur Vajan Kam Karein.

Vajan kam karne ke liye aapke karan maayne rakhte hain. Agar aap vajan kam karne keval apni shakl sudhaarne ke liye chahte hain, to aap akela nahi hain. Lekin lambey samay kee safalata ke lie aapake andar se aane vaali prerna ko vikasit karana mahatvapoorn hai.

Ek 2018 mein kiya gaya adhyayan ne pata lagaaya hai ki un logon ne jinhe unki shakal ke lie vajan kam karane ka prerna tha, un logon ne ek 30 mahiney ka online upayog se vajan badhaaya, jabki ve log jo svabhaav se prerna aarakshit kiya, unhone vajan kam kiyaa aur isey sambhaal liya. Vajan kam karane kee dusree prerna, jaise aane vaalee ghatana ke lie shandar dikhanaa ya doosaron kee manyata chaahana, adhyayan ke anusaar, binge eating aur vajan kam karane ke lie anya abhaaveey kaaranon se jude hote hain.

Adhyayan ke anusaar, jo aapake andar kee prerna hai, vah svatantr roop se monitoring aur mindfulness se judi hai. Apane vichaaron aur vyavahaaron kee jaanakaari hona aur unaka dhyaan se monitoring aur recording karna, na keval vajan kam karane mein aapakee madad karega balki lambey samay tak apane vajan ko sambhaalane mein bhee madad karega.

Yahaan 9 tareekon ko bataaya gaya hai jinase aap apane mindfulness aur self-monitoring ko badha sakate hain, jisase aap vajan ko sada ke lie kam karane kee jaroorat kee svatantr prerna ko vikasit kar sakate hain.

1 Realistic goal set karo

Realistic goals set karna - aur unhe likhna - aapki madad karta hai unhe paane mein, aur zindagi ke baad mein behtar sehat kaaran ban sakta hai. Goal-setting mein ek chhooti si kala hai, aur SMART goals aapko sahi tarike se unhe karne mein madad karte hain. SMART goals hote hain:

S - Specific: "Vajan ghatana" ki jagah apna lakshya "swasth khana khakar aur panch baar saptah mein vyayam karke 15 pound vajan ghatana" rakhein.

M - Measurable: Aap apna progress kaise measure karenge? Daily ya weekly weigh-in? Apni khane pine ki maatra aur activity ka record?

A - Attainable: Aise lakshya rakhein jo aapke comfort zone ke thoda sa bahar ho, lekin paane mein mushkil na ho. Agar aap jaante hain ki aap ek din mein ek ghante tak, saath din vyayam karne ka samay nahi nikal sakte, to aisa lakshya na rakhein.

R - Realistic: Realistic goals woh goals hote hain jinhe aap lamba samay tak nibha sakte hain. Ek mahine mein 30 pound vajan ghatana ek realistic lakshya nahi hai. Hafte mein ek se do pound vajan ghatana realistic aur paane yogy hai.

T - Timely: Apne lakshyaon ke liye ek poornata din ka nirdhaarit karein - apne mukhya lakshya (15 pound vajan ghatana) ko chhote lakshyon mein baantkar "teen mahine tak har mahine paanch pound vajan ghatana" ke saath ek-ek deadline ka nirdhaarit karein.

Apne lakshyon ke saath flexible rahiye. Agar aapko lagta hai ki aap apne lakshya ko samay par pa nahi rahe hain, to deadline ko extend karna - ya fir apne lakshyon ko badalna - bilkul theek hai.

2 Apne khane-pine aur vyayam ka record rakhiye

Apne khane-pine aur vyayam ko sahi se record rakhna aapki man ki sthiti ko badhata hai aur aapke lakshya ke sath aapko track par rakhne me madad karta hai. Isse aap ye bhi pata laga sakte hai ki kya sabse achha kaam kar raha hai aur kya kaam nahi kar raha hai. Ye jaanne se ki aap kya khate hai aur aap kab vyayam karte hai, aapko us waqt se hi swasth se judi sahi nirnay lene me madad karega. Aap apne khane aur vyayam ko kai tariko se record kar sakte hai:

Purane tarike se pen aur paper ka istemaal kare Information ko text-editing ya note-keeping app me jode. Goal-tracking ya food-tracking app ka upyog kare. Personal fitness tracker pahan kar apne lakshya ka nirdharan kare aur unhe monitor kare, apna khane-pine aur pani pine ka record rakhe aur reminder set kare.

3 Sakaratmak self-talk me shaamil ho

Koi aapko aapke jaisa motivate nahi kar sakta. Aapke vichar mahatvapurn hai - aap apne aap se baat karte hai uska mahatva hai. Komal aur dayalu baniye. Agar aap kisi workout ko miss karte hai, to khud ko kosne ki bajay ye kahein, "Theek hai - cheezein aa jaati hai. Main kal vyayam karne ki pratigya karta hoon." Agar aap doughnut khate hai, to use lekar pyar se baat karein: "Main kabhi-kabhi anupam khana ka anand le sakta hoon, kyunki main lambi race me hoon." Vichar jaise "yeh bahut mushkil hai" ko "yeh bahut challenging hai, lekin main iske liye taiyaar hoon" me badliye. "Maine aaj workout karna chahiye" ya "Main aaj behtar khana khana chahiye" jaise baat mat kahiye. Iske bajay, ye kahein, "Main aaj workout karna chahta hoon (ya swasth khana khana chahta hoon) taki main apne lakshya tak pahunch saku."

4 Ek checklist ya calendar banaye

Agar aap list, checklist aur calendar se motivate hote hain, toh ek physical ya virtual calendar ya ek daily ya weekly checklist banaye jo aapke SMART goals ke saath correspond kare. Apne calendar aur/va checklist par vishesh bhasha ka istemal kare. "Walk" ke bajay "3:00 PM ko 30 minutes ke liye Walk kare" likhe. Isko checklist se tick off karne ke achhe anubhav se aapko mushkil dino mein bhi motivation mil sakta hai.

5 Ek weight-loss journal rakhein

Journal mein likhna aapko apne vajan ghatane ke baare mein soch-vichar karne mein madad karta hai. Aap ismein apne khane-pine ki cheejen aur vyayam ka record bhi rakh sakte hain, lekin mahatvapoorn baat yeh hai ki aap journal mein likhen aur din ki tasveer par vichar karen, jo aapke dimaag se bhari thoughts, ideas aur emotions ko ek physical jagah par le jaakar aapki soch ko clear karne mein madad karega. Journal aapki zindagi mein patterns dekhne mein madad karta hai - shayad aap notice karte hain ki jab aap poori neend nahin lete, tab aap workout ke liye kam motivated hote hain, ya aap pehchaan lete hain ki jab aap stress mein hote hain, tab aap jyada khana khaane ki taraf rujhan rakhne lagte hain. Journal rakhna aapko mindful aur motivated rakhne mein madad karta hai.

6 Aise activities karein - aur khana khayein - jo aapko pasand hain

Sharirik gatividhiyon mein chalna, daudna aur vajan uthana hi sab kuchh nahin hai. Jab baat exercise ki aati hai, aapko chunne ke liye kayi vikalpon hain - jinmein se kai aise hote hain jo lagbhag exercise jaise bhi nahin lagte hain. Apne pasandeeda activities khojein aur aapko unmein shaamil hone ke liye jyada prerit karne ki sambhavna hai. Khane ki baat bhi aise hi hai - aapko melba toast aur salad jaise cheezon mein simit rehne ki "diet" par nahin jana chahiye. Apne pasandeeda khane ki list se shuru karen aur phir us list par jaakar likhen ki aap unhein apne diet mein kaise shaamil kar sakte hain. For example, agar aapko rich, creamy pasta dishes pasand hain, toh aise substitutions banaye jisse dish calories mein kam ho, ya apne pasandeeda pasta ko side dish ke roop mein serve karen taki aap chhote se serving mein khaa rahe hon.

7 Fight workout boredom

Agar aapko lagta hai ki aapko gym, bahar walk karne ya basement treadmill pe jaane ke liye apne aapko uthana pad raha hai, to apne aapko workout ke dauran kuch aisa den jo aapko besabri se intezaar karne ke liye majboor kar de. Jaise ki, apne aap ko treadmill par apni pasand ki show dekhne ki ijazat sirf tabhi de, jab aap treadmill par honge, ya phir aisi playlist banaye jisme aapke workout ke dauran aapko energetic aur fabulous feel karaye gaane shamil ho. Audiobook ya podcast mein engross ho jayein jo aap workout karte waqt hi sunte hain. Apni daily walk ke dauran guided meditation chalayein, ya phir apne exercise time ko apni agle vacation ki planning, apne novel ka outline, ya ghar ko redesign karne ya backyard oasis banane ki ideas ko brainstorm karne ke liye istemal karein.

8 Find a weight-loss or workout buddy

Ek dost ya pariwaar ke sadasya jo weight-loss ki journey pe hai, aapka ek bada saathi aur sabse accha motivator ho sakta hai. Ek partner ke saath workout karne se fun badhta hai, time tezi se guzarta hai aur aapko apne weight-loss ke maksad mein akela mehsoos hone se bachata hai. Aap aur aapka workout partner ek dusre ko motivate kar sakte hain jab aapko feel nahi hota aur aap ek dusre ke liye zimmedar rahenge, jo aapko apne workout schedule aur healthy eating plan ko follow karne ke liye jyada prabhavit karega.

9 Get support

Support ke liye haath badhayein. Agar aapke paas depression ya anxiety hai jo aapke weight-loss plan ko follow karna mushkil bana raha hai, to ek therapist se baat karein jo aapko coping tools pradaan kar sakta hai aur aapke negative thought patterns ko badalne mein madad kar sakta hai jo aapko negative feelings mein fasaye rakhate hain. Agar aapko khana kya khana hai samajh mein nahi aa raha hai, to ek registered dietitian ke saath mil kar baat karein. Agar aapko workout kahan se shuru karna hai ye nahi pata hai, to ek personal trainer ko hire karein jo aapko ek plan ke saath shuru karega jo aapke liye kaam karega.

Weight Loss Supplements in Hindi. and Side Effects of Weight Loss Supplement.

Bahut se weight loss ke solutions uplabdh hai. Kuch options dusre se zyada popular hai, jaise ki kuch pills, dawaiyaan aur prakritik supplements. Yeh dawayen aapko vajan ghatane mein madad karne ka dawa karti hai, ya kam se kam aapka vajan ghatane ko aasaan bana deti hai jab aap unhein doosre tareeko ke saath jodte hain.

Yeh generally ek ya ek se zyada mechanisms ke zariye kaam karti hain:

aapke bhukh ko kam karke, aapko bharpet aahar khane se rok kar aapko kam calorie khane ko majboor karti hai poshan jaise fat ko absorb karne ko kam karke, aapko kam calorie lene ko majboor karti hai fat ko jala kar, aapko zyada calorie burn karne ko majboor karti hai

Alag alag options uplabdh hai, jinmein over-the-counter (OTC) supplements aur prescription dawaiyaan shaamil hai.

Lekin aapko hamesha kisi bhi diet ya supplement ke badlav ko apne healthcare professional jaise ki ek doctor ya registered dietitian ke saath discuss karna chahiye aur dawaiyon ya OTC pills ko keval directed ke anusaar hi istemaal karna chahiye.

Myths aur facts ko alag karne ke liye, yahaan vijnan ke dwara parikshit 18 sabse prasiddh weight loss dawaiyon aur supplements hain.

Kaun se dawaiyan vajan ghatane ke liye manzoor hain?

Food and Drug Administration (FDA) dvaara vajan ghatane ke liye kayi dawayein manzoor ki gayi hain jo ki overweight aur obesity ke liye istemaal ki jaati hain. In dawaaon ka upyog kisi doctor ke prescription ke adhin hona chahiye aur sirf medical supervision ke antargat leni chahiye.

Inmein se kuch dawaiyan hain:

• orlistat (Xenical)
• phentermine/topiramate (Qsymia)
• naltrexone/bupropion (Contrave)
• glucagon-like peptide 1 (GLP-1)
• agonists, jaise liraglutide (Saxenda)
• aur semaglutide (Wegovy)
• setmelanotide (Imcivree)

bhook kam karne wali dawaiyan, jaise phentermine (Adipex-P ya Lomaira), benzphetamine (Regimex ya Didrex), diethylpropion (Tepanil ya Tenuate), aur phendimetrazine (Bontril)

In dawaaon ka istemaal ek santulit vajan ghatane wale bhojan ke saath kiya jaana chahiye, kyonki ye lambayi vartaman kaafi kaam ke nahi hote hain aur samay ke saath vajan vapis badhane ka khatra bhi hota hai. Inmein kayi sambhav side effects bhi hote hain, jinme se kuch gambhir ho sakte hain.

"Prescription weight loss drugs ki jaldi se jankari

• orlistat
• phentermine/topiramate
• naltrexone/bupropion
• GLP-1 agonists
• setmelanotide
• appetite suppressants"

1 Orlistat (Xenical) 

Orlistat ek aisi goli hai jo muft mein Alli brand ke roop mein kharidi jaa sakti hai aur Xenical ke roop mein prescription ke dwara bhi upalabdh hai.

Ek chikitsa salah ke baad, doctor orlistat ki dawaai ka pramaan likh sakta hai. Kuchh telehealth sevaen bhi is dawaai ke liye prescription pradaan kar sakti hain.

Yah kaam kaise karti hai: Orlistat vishesh enzymes ki gatividhi ko rokakar karya karti hai jo pachan tantra mein fats ko todane mein upayog kiye jaate hain, jisse aap grahan kiye gaye calorie ki matra ko kam karne mein sahayata milti hai.

Prabhav: 80 vyaktiyon ke saath 2011 ki ek adhyayan ke anusar jo ki obesity se pidit the, un logon mein se jinhonne orlistat liya tha, unka ausat 6 mahine baad 10.3 paund (lb) ya 4.65 kilogram (kg) ka wajan ghat gaya tha. Unhe sharir ka maanav praman sankhya (BMI), pet ki.

Side Effect: Orlistat aksar pachan sambandhi samasyaon jaise ki dhile ya tel ki tarah ke stul, gas aur niyamit mal tyag ke karan hoti hai. Yah aise poshak tatvon mein kami ko bhi badha sakti hai, jismein poshak tatvon mein ghulne wale A, D, E ya K jaise poshak tatva shamil hai.

Ise lene ke dauran adhikatar kam fat wali diet ki salah di jaati hai jisse dushprabhavon ko kam karne mein madad milti hai.

2 Phentermine/topiramate (Qysmia)

Phentermine/topiramate ek oral dawai hai jo sympathomimetic amines ke naam se jaani jaati hai. Iske liye ek doctor se prescription ki jarurat hoti hai aur ye Qysmia naam ke brand ke tahat bikti hai.

Iska kaam kaise karta hai: Ye dawai phentermine ko shamil karta hai, jo ek central nervous system stimulant aur appetite suppressant hai jiska amphetamine ke saath saman mechanism hota hai. Isme topiramate bhi shamil hai, jo ek anticonvulsant hai jo weight loss badhane ke liye appetite ko kam karne aur satiety ko badhane me madad karta hai.

Prabhaviyta: Ek review ke anusaar, phentermine/topiramate ne ek ausat 17 lb (7.7 kg) ka wajan ghataya aur kamar ke charbi, rakta chap, rakta sharkara aur kolesterol ke star ko kafi had tak kam kiya.

Ek aur review ne kayi weight loss medications ke prabhaviyta ko tulnatmak roop se jancha aur paya ki jin logon ko vajan adhik hai ya motapa hai unke liye phentermine/topiramate lene se 1 saal ke baad ausat 19.4 lb (8.8 kg) ka wajan kam hota hai.

Side effects: Phentermine/topiramate ke saath jude sabse aam side effects sukhapan, kabz aur pins and needles jaise ahsaas ko shamil karte hain. Yah badh jaati hai, jis se paseena na nikalna aur mansik ya cognitive disturbances ka hona bhi sambhav hai.

3 Naltrexone/bupropion (Contrave)

Is dawai ka naam Contrave hai, jo bupropion, ek antidepressant, aur naltrexone ko shamil karta hai, jo opioid ya alcohol use disorder ko sambhalne ke liye istemaal kiya jata hai.

Koi doctor aapke liye Contrave ek accha vikalp ho sakta hai aur ek prescription bhi de sakta hai. Kuchh online services bhi virtual consultation ke baad Contrave ka prescription de sakti hain.

Iska kaam kaise karta hai: Naltrexone/bupropion ke sahi mechanism ko poora samajh na abhi tak sambhav nahi hai, lekin isse khane ke tanav ko kam karne, metabolism ko badhane aur bhookh mehsoos karne ki bhavna ko badhane ke liye kuchh hisso par kaam karne ke karan weight loss ko badhava deta hai.

Side Effect: Char adhyayanon ka ek review dikhaya ki naltrexone/bupropion placebo ke comparison me wajan kam karne ke saath sambandhit tha. 1 saal ke baad, shamil hone wale logon ka ausat wajan 11-22 lb (5-9 kg) kam ho gaya (9Trusted Source).

Ek aur review bhi iska prabhaviyta batata hai, jisme naltrexone/bupropion ko lambe samay tak weight loss maintenance ke liye bhi upyog karne ke hai.

4 GLP-1 agonists.

Weight loss ke liye liraglutide (Saxenda) aur semaglutide (Wegovy) jaise do GLP-1 agonists approved kiye gaye hain. Dono self-administered injection ke roop mein uplabdh hain, lekin liraglutide ek din mein ek baar diya jata hai jabki semaglutide sirf ek baar saptah mein inject hota hai.

Weight loss ke liye vishesh roop se manjoori nahi mili hone ke bawajood, kuch aur GLP-1

Agonists jaise semaglutide (Ozempic ya Rybelsus),

dulaglutide (Trulicity),

liraglutide (Victoza),

exenatide (Byetta),

exenatide extended-release (Bydureon BCise)

aur tirzepatide (Mounjaro)

GLP-1 agonists ko kewal doctor ki manjoori se prescription dwara uplabdh kiya ja sakta hai. Kai telehealth services aur weight loss programs eligibility criteria ko poora karne par prescription bhi provide kar sakte hain, jaise Ro Body Program aur Calibrate.

Kam kaise karta hai: GLP-1 agonists pet ke khali hone ki gati ko dheema karne, bhookh ki kami ka ehsas badhane aur bhojan ke niyantran mein shamil ek hormone glucagon ke pravahan ko kam karne se kaam karta hai.

Prabhavshilta: Kuch adhyayanon mein yah paya gaya hai ki GLP-1 agonists weight management ke liye labhdayak ho sakte hain.

Jaise, ek adhyayan mein 1,961 adults mein 2.4 milligrams (mg) semaglutide har hafte lena, lifestyle changes ke saath lagbhag 68 hafte ke baad sharir ka wajan lagbhag 15% tak kam karne mein madad ki.

Ek aur chhota adhyayan ne yah paya ki liraglutide lene wale logon ka sharir ka wajan 6 mahine mein ausat 17.2 paund (7.8 kilogram) kam hua.

Side effects: Aam taur par nausea, vomiting, diarrhea, chakkar, sirdard, dil ki dharkan badhna, sankraman aur hazma ki samasyayen  shaamil hai.

Hote hai gambhir side effects bhi, jinhe medical attention ki zaroorat ho sakti hai, jaise kidney problems, thyroid C-cell tumors, gallbladder disease, low blood sugar aur suicidal ideation.

Iske alawa, in dawaon ke lambe samay tak ke prabhavon par adhik anusandhan ki zaroorat hai, kyonki samay ke sath wazan fir se badhne ki sambhavna hai.

5 Setmelanotide (Imcivree)

Setmelanotide, jo ki melanocortin 4 (MC4) receptor agonist ke naam se jaane jaate hain, ek dawaai ki class mein aata hai. Yah kuchh genetic mutations ke kaaran hone wale motape ka ilaaj karne ke liye manjur hai aur sirf prescription ke dwara uplabdh hai.

Iska kaam kaise karta hai: Kuchh genetic mutations wale logon mein MC4 receptor brain mein sufficient activation experience nahi kar paate hain, jo ki motape ka karan bhi ho sakta hai.

Setmelanotide is receptor ki activation ko badhakar kaam karta hai, jisse bhukh kam ho jaati hai, calorie intake ghat jaata hai aur metabolism bhi badh jaata hai, jisse vajan ghatane mein madad milti hai.

Prabhav: Setmelanotide lene wale 21 logon mein ek adhyayan mein yah paya gaya ki karib 62% participants ne 1 saal baad kam se kam 10% vajan ghataya tha. Participants ko bhukh kam karne mein bhi mahatvapoorn sudhaar dikhaai diya tha, jisse koi bhi gambhir treatment se sambandhit dushprabhav ka samna nahi karna pada (19Trusted Source).

Ek aur chhota sa adhyayan bachchon, navjat shishuon aur bade logon mein kiya gaya tha, jismein setmelanotide kaafi jaldi se hi treatment shuru karne ke 5 hafte ke baad jeevan ki quality ko behtar banata tha, jo ki bhukh aur sharir ke vajan kam hone se sambandhit ho sakta hai (20Trusted Source).

Side Effect: Setmelanotide ke kuchh aam dushprabhav mein injection site reactions, hyperpigmentation, nausea, headache, diarrhea aur pet ya peeth mein dard shaamil hote hain. Thakan, ulti aur depression bhi riport kiye gaye hain.

6 Appetite suppressants

Anorectics ya appetite suppressants se weight loss karne ka kaam hota hai. Isme kuch dawaiyaan shamil hai jaise ki phentermine (Adipex-P or Lomaira), benzphetamine (Regimex or Didrex), diethylpropion (Tepanil or Tenuate), aur phendimetrazine (Bontril).

In dawao ko munh se liya jata hai aur inki vidhi se koi doctor ya healthcare professional ki zarurat padti hai.

Inka kaam kaise karta hai: Ye dawaaiyan un neurotransmitters ke level ko badal kar bhook kam kar deti hain jisse weight loss hota hai.

Inke prabhav ka pramaan: Ek study me 3,411 logon me kuch medications ko obesity ke liye upyog ke prati taulatulaaya gaya tha jisme phentermine wale sabse jyada weight loss karne me safal rahe. Is study ke dauraan phentermine wale logon ne 12 hafte ke dauraan average 8.3 paund (3.75 kg) weight loss kiya.

Ek aur 2015 ki study me 156 obese logon me ki gayi thi jisme diethylpropion wale logon ne 3 mahine ke baad average 10.8 paund (4.9 kg) aur 6 mahine ke baad 17 paund (7.7 kg) weight loss kiya.

Dhyan rakhiye ki ye dawaaiyan keval chhoti avadhi ke liye hi sujhaye jaate hai, kyunki kuch hafte ke baad aap inke liye tolerance bana lete hain jisse inki effectiveness kam ho jati.

Side effects: In dawaaiyon ke possible side effects me nausea, vomiting, diarrhea, aur stomach cramps shaamil ho sakte hai.

Kuch aur gambhir side effects bhi samne aaye hain jinke liye turant medical attention ki zarurat hai, jaise ki saans lene me takleef, chhati me dard, aur pairon ki sujan.

Over-the-counter weight loss pills aur supplements ke baare mein jaldi se jaankari

Agar aap apna vajan kam karna chahte hain to aapne shayad OTC (Over-the-counter) vajan ghatane wale pills aur supplements ke baare mein suna hoga. Yahaan ham kuch aise OTC weight loss pills ke baare mein baat karenge jo aam taur par market mein uplabdh hote hain.

Garcinia Cambogia Extract: Garcinia Cambogia Extract ek prakratik tarike se vajan ghatane wale supplements mein se ek hai. Isme HCA (Hydroxycitric Acid) hota hai, jo aapke sharir ke andar sugar aur carbs ki matra ko kam kar sakta hai.

Hydroxycut: Hydroxycut ek popular OTC weight loss supplement hai jo aapke metabolism ko badhata hai aur aapko jyada calories burn karne mein madad karta hai.

Green Coffee Bean Extract: Green coffee bean extract mein chlorogenic acid hota hai, jo aapke sharir ke andar glucose absorption ko rokta hai aur metabolism ko badhata hai.

Caffeine: Caffeine ek prakratik stimulant hai jo aapke metabolism ko badhata hai aur aapko jyada calories burn karne mein madad karta hai.

Orlistat (Alli): Orlistat ek OTC weight loss pill hai jo aapke sharir ke andar fat ko absorb karne se rokta hai. Iska upyog karne se sharir mein upasthit fat ki matra kam hoti hai aur aap vajan kam kar sakte hain.

Raspberry Ketones: Raspberry ketones ek prakratik tarike se vajan ghatane wale supplements mein se ek hai. Isme raspberry mein paye jane wale chemicals ke extract hote hain, jo metabolism ko badhate hain aur fat ko kam karte hain.

Glucomannan: Glucomannan ek prakratik tarike se vajan ghatane wale supplements mein se ek hai. Yeh aapke bhojan mein upasthit carbs ko kam karne mein madad karta hai aur aapko bhookh kam lagna shuru kar deta hai.

Meratrim: Meratrim ek prakratik tarike se vajan ghatane wale supplements mein se ek hai. Yeh aapke sharir ke andar fat ko kam karne mein aur metabolism ko badhane mein madad karta hai.

Green Tea Extract: Green tea extract mein catechins hote hain jo aapke metabolism ko badhate hain aur fat ko kam karte hain.

Conjugated Linoleic Acid: Conjugated linoleic acid ek prakratik tarike se vajan ghatane wale supplements mein se ek hai. Yeh aapke sharir ke andar fat ko kam karne mein madad karta hai aur aapki body composition ko badhata hai.

Forskolin: Forskolin ek prakratik tarike se vajan ghatane wale supplements mein se ek hai. Isme forskolin naam ka ek prakratik extract hota hai jo metabolism ko badhata hai aur fat ko kam karta hai.

Bitter Orange/Synephrine

1 Garcinia cambogia axtract

Garcinia cambogia ek chhota sa hare rang ka fal hai, jo kaddu jaisa hota hai. Iske chilke mein "hydroxycitric acid" hota hai, jo garcinia cambogia ke extract ke active ingredient ke roop mein bazaar mein uplabdh hai. Yah ek diet pill ke roop mein bhi bazar mein becha jaata hai.

Iske kaam karne ka tareeka: Janwaron par kiye gaye adhyayanon se pata chalta hai ki yah sharir mein ek charbi utpadak enzyme ko rok sakta hai aur serotonin star ko badha sakta hai, jisse khane ki ichchha kam ho sakti hai.

Prabhav: 54 adhyayanon par kiye gaye ek meta-analysis ke anusaar, researchers ne paaya ki garcinia cambogia, placebo se tulna mein, vajan ya shareer ke charbi ke percentage par koi mahatvapoorn prabhav nahi dala.

Vahi ek 2020 ka review, jismein 8 trial par garcinia cambogia ka upayog kiya gaya tha, ne pata lagaaya ki, ausat roop se, iska upayog lagbhag 3 paund (1.34 kg) vajan kam karne mein madad karta hai.

Side effects: Haalaanki yah maanya hai ki recommended matro mein garcinia cambogia lena surakshit hai, lekin pichle kuch varshon ke adhyayanon ne iske kuch gambhir side effects par dhyana kendrit kiya hai.

Ek 2018 ka adhyayan batata hai ki, garcinia cambogia ke prayog ke baad, vajan ghatane ki dawaen lene se, chaar mahilaon mein acute liver failure ke chaar mamale darj kiye gaye the.

Sath hi, liver ke kuch prakar ke kharab hone ke saath-saath kuch mania ke episode ko bhi garcinia cambogia lene ke saath joda gaya hai.

2 Hydroxycut,

Hydroxycut, ek popular weight loss supplement hai jo duniya bhar mein bahut lambe samay se upalabdh hai. Is brand ke kai products hote hain, lekin Hydroxycut sabse adhik istemaal kiya jaane wala hai.

Iske kaam karne ka tarika: Isme kai tatv hote hain jo vajan ghatane mein madad karne ka dava karte hain, jisme caffeine aur kuchh plant extracts shaamil hote hain, jaise ki green coffee extract.

Prabhav: Ek 2011 ka meta-analysis, paanch clinical trials ka adhyayan karke paya gaya ki C. canephora robusta, yaane ki green coffee extract, Hydroxycut ke mukhya tatvon mein se ek, placebo ke tulna mein 5.5 paund (2.47 kilogram) vajan ghatane mein sahayak tha.

Side-effects: Agar aap caffeine ke prati sensitive hain, to aapko chinta, ghabrahat, kaamp, sir dard, chakkar aur dehydration ho sakta hai.

Hydroxycut products jo ephedra, ek stimulant herb, shaamil karte the, unhe cardiovascular risks ke karan 2004 mein shelves se hata diya gaya tha aur 2009 mein hepatotoxicity ke karan bhi.

Hydroxycut supplements ke upyog se acute liver injury bhi joda gaya hai (38Trusted Source).

3 Green coffee bean extract

Green coffee beans wo coffee beans hote hain jo abhi tak roast nahin kiye gaye hote hain. Ise vajan ghatane mein madad karne ke liye caffeine aur chlorogenic acid jaise do tatv hote hain.

Kaam karne ka tarika: Caffeine vasa jalaane mein madad kar sakta hai aur chlorogenic acid pet mein carbohydrates ki todne ki gati ko dhima kar sakta hai.

Prabhav: Kuchh manushya adhyayanon se pata chala hai ki green coffee bean extract logon ko vajan ghatane mein sahayak ho sakta hai.

Obesity par green coffee bean extract ka prabhav janane ke liye sabhi vartamaan randomized control trials ka meta-analysis, is dava ke vajan kam karne par kaafi prabhav dikhata hai.

Anya labh: Green coffee bean extract blood sugar levels ko kam karne aur blood pressure ko kam karne mein madad kar sakta hai. Yah antioxidants se bharpur bhi hai.

Side-effects: Isme caffeine jaise hi side-effects ho sakte hain. Isme shaamil chlorogenic acid dast aur kuchh logon ko green coffee beans se allergy ho sakti hai.

4 Caffeine

Caffeine sabse zyada istemal kiya jane wala psychoactive substance hai. Ye coffee, green tea, aur dark chocolate mein prakritik roop se paya jata hai aur kai prakriyaon aur beverages mein bhi shamil kiya jata hai.

Kyunki caffeine metabolism booster ke roop mein mana jata hai, isey aksar commercial weight loss supplements mein shamil kiya jata hai.

Iska kaam kaise karta hai: Ek adhyayan mein caffeine ke effect ke baare mein baat ki gayi hai jismein bataya gaya hai ki iska istemal body weight ko regulate karne mein madad karta hai kyunki yeh energy expenditure ko badhata hai - matlab ki yeh aapke calories ko jalane mein aur body heat production ke through aapke fat ko kam karne mein madad karta hai, jo ki thermogenesis kehlata hai.

Asar: Kuch adhyayan batate hai ki caffeine insan mein halka sa weight loss kar sakta hai.

Side effects: Kuch logon mein adhik maatra mein caffeine ke sevan se chinta, neend na aana, ghabrahat, chidchidapan, ulti, dast, aur anya lakshan ho sakte hai. Caffeine addictive bhi hai aur issey aapki neend ki quality kam ho sakti hai.

Caffeine lene ke liye koi supplement ya goli lena zaruri nahi hai. Sabse acche source quality coffee aur green tea hai, jo antioxidants aur anya swasthya labh pradaan karte hai.

5 Orlistat (Alli)

Orlistat ek dawaai hai jo over the counter Alli ke naam se aur prescription ke roop mein Xenical ke naam se bechi jaati hai.

Iska kaam kaise karta hai: Ye weight loss pill aapke pet mein fat ko tootne se rok kar kaam karta hai, jisse ki aap fat se kam calories len.

Asar: Ek 2003 ki meta-analysis mein ye paya gaya ki log jo 12 mahine tak orlistat ko apne lifestyle changes ke saath lete hai, unka weight reduction placebo group se 2.9% zyada hota hai. Lekin, iski asar ki tasdeek karne ke liye koi naye adhyayan abhi tak nahi huye hai.

Any labh: Orlistat ko lifestyle changes ke saath istemal karne se blood pressure ko halka sa kam karne mein madad mili hai aur type 2 diabetes hone ki sambhavna ko bhi kam kar sakta hai.

Side effects: Is dawaai ke kai digestive side effects hai, jismein oily stools, gas, aur frequent bowel movements ko control karna mushkil ho sakta hai. Iska istemal fat-soluble vitamins jaise vitamin A, D, E, aur K ki kami ka karan bhi ban sakta hai.

Orlistat lete waqt low fat diet ka palan karna aksar salah diya jata hai taki side effects ko kam kiya ja sake. Dilchasp baat ye hai ki low carb diet (bina dawaai ke) orlistat.

6 Raspberry ketones

Raspberry ketones ek aisi cheez hai jo raspberries mein payi jati hai aur iski khushboo ka zimmedar hai.

Raspberry ketones ka synthetic version ek weight loss supplement ke roop mein becha jata hai.

ya kaam kaise karta hai: Chuhe ke isolate kiye gaye charbi ke cells mein, raspberry ketones charbi ko todati hain aur ek hormone adiponectin ke level ko bhi badhati hain, jo vajan ghatane se juda mana jata hai.

Prabhaviyta: Haalaanki raspberry ketones ke baare mein bahut kam studies hain, lekin 2013 ki ek study mein raspberry ketones ke saath kuch aur tatvon ko dekha gaya tha aur ek placebo ke saath tulna karne par 8 hafte mein 2% tak vajan ghatane ka ek sambhavna mili thi.

Ek aur chuho par ki gayi study mein bade maaqad mein isne vajan badhne ko rokne mein madad ki thi. Halaanki, zyada matra mein raspberry ketones lene se khoon mein shakkar ke star aur ALT, yani ki ek liver enzyme ke star bhi badh jaate hain, jo liver ki kharabi ko darshata hai.

Yeh anjaan hai ki yeh asar manushyon par bhi hoga ya nahin. Kisi bhi fayde aur khatron ko tay karne ke liye aur adhik shodh ki zaroorat hai.

Side effects: Kuch anubhavi reports ke anusaar, raspberry ketones aapke munh se khushboo dete hue saans nikalne ke kaaran aapke munh ki khushboo raspberries jaisi ho sakti hai.

Janwaron par ki gayi adhyayan mein, zyada matra mein lene se khoon mein shakkar ke star aur liver ki kharabi bhi badh jaati hai, haalaanki manushyon par adhik shodh ki zaroorat hai.

7 Glucomannan

Glucomannan ek prakar ka fiber hai jo hathi ki jad mein paya jata hai, jo ki konjac ke naam se bhi jana jata hai.

Kaise kaam karta hai: Glucomannan pani ko absorb karta hai aur gel jaisa ban jata hai. Ye aapke pet mein "baithta" hai aur bhookh kam karne ka anubhav karata hai, jisse aap kam calorie khate hain.

Prabhavshilta: Ek 2015 ki clinic pariksha ne dikhaya ki 60 din tak glucomannan lene se vajan ghataya ja sakta hai, lekin yah tab hi sahi hai jab log niyamit roop se is upakaran ko le rahe hon.

Anya fayde: Glucomannan ek aisa fiber hai jo antarman mein mitrakari bacteria ko poshan de sakta hai. Yah khali pet ki rakt shakkar aur rakt cholesterol ko kam kar sakta hai aur kabj ke khilaf prabhavi roop se kaam karta hai.

Side effects: Glucomannan pet mein sujan, aatulence aur mulayam mal ke karan kuchh side effects ka karan ban sakta hai aur agar iska saath sahi samay par kuchh oral dawaon ke saath liya jaye to inmein badha dal sakta hai.

Mahatvapoorn hai ki aap glucomannan ko apane bhojan se lagabhag adha ghanta pahale, ek glass pani ke saath len.

8 Meratrim

Meratrim ek relative newcomer hai diet pill market mein, jo do plants extracts ki mishran se bana hota hai - Sphaeranthus indicus aur Garcinia mangostana - jo ki charbi ke cells ka metabolism badal sakte hain.

Iska kaam kaise karta hai: Yeh dawa yeh dawa dawa charbi ke cells ko multiply karne se rokne mein madad karti hai, unhe bloodstream se pick-up karne wali charbi ki matra ko kam karti hai, aur stored fat ko burn karne mein unki madad karti hai.

Prabhavshilta: Meratrim ke baare mein bahut kam adhyayan hai. Ek 2012 ka adhyayan jisme 60 motape se grast logon ko ek strict 2,000-calorie diet aur jyada physical activity di gayi thi, unmein se kuch logon ko Meratrim diya gaya tha aur kuch ko placebo. 16 hafte ke baad, Meratrim wale group ne apne kamar se 11 paund (5 kg) aur 4 inch (10 centimeters) kam kiya tha.

Ek aur adhyayan ne sujhav diya ki Meratrim ke saath lamba samay tak bhukh kam karne ki effects hai.

Side effects: Koi side effects ka samachar nahi mila hai.

 9 Green tea extract

Green tea extract bahut saare weight loss supplements mein ek popular ingredient hai. Iska reason hai ki kai adhyayan ne dikhaya hai ki ismein maujood EGCG naam ka antioxidant, fat burning mein madad kar sakta hai.

Kaam kaise karta hai: Green tea extract pancreas lipase jaise enzymes ko rokne mein madad karta hai, jo kam fat absorption ke saath jude to obesity ka ilaaj ek prabhavi tareeka ban sakta hai.

Asar: Kai research studies ne dikhaya hai ki green tea extract, exercise ke saath jode jaane par, fat burning ko badha sakta hai aur motapa kam kar sakta hai, vishesh roop se pet ke hisse mein.

Side effects: Green tea extract generally sahi tarah se tolerate kiya jata hai. Ismein caffeine hota hai aur caffeine ke prati sensitive logon mein iska sevan kuch lakshan paida kar sakta hai.

Iske alawa, green tea peene ke saare swasthya labh green tea extract ke liye bhi lagu hote hai. Dhyaan rakhiyega ki green tea extract ke fayde dikhane wale adhyayan mein 500 mg ya isse adhik ki matra ka prayog kiya gaya tha, jabki ek cup (236 mL) green tea mein lagbhag 50–100 mg green tea extract hota hai.

10 Conjugated linoleic acid (CLA)

CLA ek popular fat loss supplement hai. Isko "healthier" trans fats mein se ek ke roop mein jaana jaata hai aur cheese aur butter jaise kuch fatty animal-derived foods mein prakritik roop se paya jata hai.

Kaam kaise karta hai: CLA bhookh kam kar sakta hai, metabolism ko badha sakta hai, aur body fat ko khatm karne mein sahayak ho sakta hai.

Asar: Ek adhyayan mein, 3 mahine tak rojana 3,000 mg CLA lene se body fat mass aur body fat percentage mein significant reduction hua, comparison mein placebo se. Halaanki, body weight aur BMI mein significant reduction nahi hua.

Usi tarah, 2012 ki ek purani review mein CLA ko 1.5 lb (0.7 kg) average weight loss se joda gaya tha, jiska arth hai ki yeh vajan ghatane ki koshish karne wale logon ke liye klinik roop se maayneeya nahi tha.

Side effects: CLA ke sevan se kai tarah ke digestive side effects ho sakte hai aur lambe samay tak nuksaandayak asar ho sakte hai, jaise ki fatty liver, insulin resistance, aur increased inflammation."

 11 Forskolin

Forskolin ek aise ped se nikala extract hai jo pudine ki family se hai aur vajan ghatane ke liye asar daar mana jata hai.

Iska kaam kaise karta hai: Iske dwara sharir ke andar moujud ek compound ko jise cAMP kaha jata hai, ke level ko badhaya ja sakta hai jo ki charbi ko jalaane mein madad karta hai.

Asar: Ek 2012 mein hui ek adhyayan mein 30 aadmiyo ke saath ki gayi jo ki vajan ka adhik tha ya toh unme obesitas thi, unme se forskolin ne sharir ki charbi ko kam kiya aur manspeshiyon ki maatra ko badhaya jabki vajan ko prabhaavit nahi kiya. Ek aur purana adhyayan jisme 23 mahilaon ko jinki vajan adhik thi usme koi asar nahi dikha.

Forskolin ke sambhavtah asar ka adhikadhik vaastavik, uchit shodh ki jarurat hai.

Side effects: Is suplement ki suraksha ya side effects ke risk ke baare mein kuchh hi data hai.

12 Bitter orange/synephrine

Bitter orange ek prakaar ka narangi hota hai jo synephrine naamak compound se bhara hota hai.

Synephrine ephedrine se sambandhit hai, jo ki pehle alag-alag vajan ghatane ki dawaon mein ek lokpriya tatv tha.

Haalaanki, FDA ne ephedrine ko vajan ghatane ki dawa ke tatv ke roop mein gambheer side effects ke kaaran nishedh kar diya hai.

Iska kaam kaise karta hai: Synephrine ephedrine ke samaan prakriyaon ko hai parantu yah kam prabhavshaali hai. Yah bhook ko kam karne aur charbi ko jalaane mein madad kar sakta hai.

Asar: Synephrine par bahut kam adhyayan kiye gaye hai, parantu ek puraana samaikikaran ne bataya ki ephedrine vajan ko seemit samay tak kam kar sakta.

Vipareet, ek aur 2022 ka samaikikaran jisme 18 adhyayanon ka saar diya gaya tha, ne yah bataya ki synephrine vajan ko kam karne mein asafal hai aur lambe samay tak istemaal karne par raktchap aur dil ki gati ko badha sakta hai.

Side effects: Ephedrine ki tarah, synephrine ke dil se sambandhit gambheer side effects ho sakte hain. Iska shoshan hone ka khatra bhi adhik hai.