Aakar log weight loss ke baare mein baat karte hain, lekin kai log bhi hai jo apna weight badhane ke liye ladaai ladte hain. Patla sharir bahut hi kamjor aur aswasth hota gya hai isliye sahi tarah se weight gain karna jaruri hai. Yahaan hum jaanenge ki ek mahine me healthy tareeka se kaise wajan badhaya ja sakta hai
1. Calorie Surplus ka Mahatva
Weight gain ka sabse pehla niyam hai – calorie surplus. The number of calories consumed each day should exceed the amount of calories burned during that day. Agar aapka daily calorie requirement 2000 hai, to aapko kam se kam 2300–2500 calories har din leni chahiye. Lekin yeh calories junk food se nahi, balki poshak aahar se aani chahiye.
2. Protein ka Achha Srot Chunain
Muscle mass badhane ke liye protein bahut zaroori hai. Rozana apne sharir ke har kilogram wajan ke hisaab se 1.5–2 grams protein lena uchit hai. Protein ke achhe srot hain:
:- Doodh aur doodh se bane utpad (paneer, dahi)
:- Anda
:- Chicken, fish
:- Dal, chana, rajma
:- Soya aur tofu
3. Carbohydrate aur Fat Ko Ignore Na Karein
Sirf protein se nahin chalega. Carbohydrates aur healthy fats bhi zaroori hain. Complex carbs like brown rice, oats, poha, daliya, sabudana, aur sweet potato energy dene wale hain. Healthy fats like almonds, walnuts, peanut butter, ghee, oil daalne mein aaye. Har meal mein carbs aur fat ka balance hona chahiye.
4. Bar-Bar Thoda Thoda Khaana
Teen heavy meals ke bajay din mein 5–6 chhoti meals lein. You should have some healthy food intake every 2–3 hours throughout the day. Isse aapko zyada calorie milengi aur aapka metabolism bhi active rahega.
5. Workout Bhi Hai Zaroori
Sirf khaane se wajan badh sakta hai, lekin agar aap fit aur muscular dikhna chahte hain to strength training zaroor karein. Gym mein weight training karein, push-ups, squats, aur pull-ups jaise exercises shamil karein. In exercises se muscle mass badhta hai, jo aapke wajan badhne mein madad karta hai.
6. Neend Aur Vishraam ko mahatv den.
Neend wajan badhane mein ek mukhya bhumika nibhati hai. Har koi kam se kam 7–8 ghante ki gahri nind leni chahiye. Neend ke dauran sharir muscle repair karta aur naye cells banate hai. Thakan aur stress bhi vajan badhne mein rukawat ban sakte hai
7. Paani Peena Na Bhoolein
Jyada khaane aur protein lene se sharir mein toxins ho sakte hain. Isi lye din bhar mein 8-10 glass paani peen. Hydration aapka digestion bhi accha hota hain.
8. Kuch Important Tips:
:- Har meal ke baad some sweet things like banana, dates or honey lein.
:- Raat ko sone se pahle doodh pilati hai.
:- Breakfast kabhi bhi skip na karein.
:- Apne progress ko har week track karein.
IMP.. Tips :- Agar aapka wajan bahut kam hai ya kisi medical condition ki wajah se nahi badh raha, to ek doctor ya nutrition expert se salah lena uchit hoga.
