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Mota Hone K Liye Gharelu Totkay/ Upay:

1.

Exercise: exercise ya warzish se bhi mota huva ja sakta hai? Jee han, exercise
(warzish) karne sey aap ko ziada bhook lagti hai aur aap ziada khaa sakte hain, jo mota
hone main madadgar sabit hota hai. Hafte main 3,4 bar exercise karne ke musbat nataej
nikalte hain. Khasoosan moderate (na bohat sakth, na bohat asaan) exercise weight gain
karne yani mota hony ke liye ziada monasib hoti hain. Agar bhook kam lag rahi ho tou
exercise ya walk khanay se foran pehle Karen.

2.

Eat more protein and fats: Agar aap mota hona chahti hain tu apni khorak main
protein ka istemaal bhara den. Protien aur fats main dhoodh , dehi, makhan, cheese,
cream aur andon etc. main ziada miqdar main paya jata hai. Issi tarah aaloo (potatoes) bhi
weight gain k liye achay hotey hain. Issi tarah din main 3, 4 bar phal ya sabziyan bhi
khaen.

3.

Khaney main nagha na karen: Mota hone ke liye yeh bohat zaroori hai ke aap
khanay main naagha na karen aur din main kam az kam teen dafa zaroor poora khana
khaen. Khas tour par nashtay yani breakfast ka nagha bilkul na karen. Neez khanay k
elawah 1, 2 snaks bhi lain. Din main 5, 6 time kahana jaldi mota hone k liye nahayat
mofeed hai. Khana khoob chaba kar khaen. Sweet dishes bhi mota karti hain.

4.

Snacks: Man-pasand sanks bhi mota honay main madad karte hain. Din k 3 khanon k
darmeyan snaks (sandwich, biscuits, pakaroay, samosay etc.) khana bhi mota honay k kar
amad totkon main se aik totka hai. Neez dry fruits jaise k akhrot aur mong phali waghaira
ka istemal bhi mota honay main madadgar sabit hota hai. Dry fruit ko salad ya doosray
khanon main mix kar ke khaya ja sakta hai. TV ya movie dekhte howey snacks khana bhi

mota honey main madad karta hai. Drink beverages jaisa ke milk shakes aur juices bhi
mota honay k liye istemal karen. Meethi cheezain bhi mota honay main madad deti hain.
5.

Rest: Rozana kam se kam 8 ghante ki neend zaroor lain. Jab aap so rahe hote hain tu
ap ke muscles ziada bante hain jo ke mota hone ke liye mofeed hote hian. Bohat ziada
thaka dene walay kaam aap ko mota nahin hone dete. Raat ki neend k elwah din ko kuch
time sona (nap) bhi mota hone k liye ahmam tip hai.

6.

Mustaqil Mizaji: Koi bhi maqsad hasil karne ke liye mustaqil mijazgi nahayet
ehmiyyat ki hamil hoti hai. Yehi haal mota hone k liye koshish karne k liye bhi hai. So ap
jo bhi totka azmaen, mustaqil mizaj rahen. Beshak chotey targets set karen, lakin jo bhi
target banaen, ussay hasil karne k liye mustaqil koishish karen.

7.

De-Stress: Stress ya zehni pareshani weight kam karne ka baes banti hai. Lehaza
mota honay k liye stress se jitna mumkin ho bachain aur khush aur relaxed rehen. Subah
ki walk aur yoga iss silsele main madadgar sabi ho sakti hain. Afternoon main nap lain.

Mota Honay k Misc. Totkay, home remedies aur Tips:

a. Subah nashte se pehle banana milk shake peyen.
b. Aalo, eggs, dehi khaen
c. Khanay main kabhi nagha na karen
c. Rozana wazan na karen
Aur sab se aham baat yeh ke musbat yani positive sochain aur khush rahain aur hosla na
harain. Lain gee yeh tu hamare top totkay (upaye) aur tips thy mota hone k liye. Apni khorak
main koi bohat bari tabdeeli lanay se pehle dr. se rahnumai hasil karna bhi mofeed hota hai.
Baaz oqaat aap apne life style main 1,2 musbit tabdeeliyan kar k mota ho sakte hain. Iss liye
kisi bhi cheez ko ghair aham na samjhain.