Article: Apne healthy goal weight ka pata lagane ke liye, body mass index (BMI) ka istemal karein, jiska istemal chronic diseases ke liye risk predict karne ke liye kiya ja sakta hai. BMI ek person ka weight kilograms (kg) mein hota hai, jise person ki height meters (m) ke square se divide kiya jaata hai. Woh weight identify karein jo aap kilograms mein hona chahte hain aur phir use apni height se meters mein divide karein aur dekhein ki yeh healthy hai ya nahi. Aap BMI calculator ka bhi istemal kar sakte hain, jaise ki NIH ki website par hai: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm Us goal weight ko increase ya decrease karein taaki yeh BMI range mein fit ho jaaye jo healthy maana jaata hai: 18.5 se kam BMI ko underweight maana jaata hai. 18.5-24.9 ka BMI normal ya healthy weight hota hai. 25-29.9 ka BMI overweight maana jaata hai, jabki 30 se zyada BMI ko obese maana jaata hai. Healthy weight ke saath-saath, yeh bhi realize karein ki kya realistic hai. Agar aap summer se ek mahina pehle apne healthy body weight se 100 lb door hain, toh ek chota, aur zyada attainable goal set karne ke baare mein sochiye. Aap jitni zyada calories cut karenge, utna zyada weight lose karenge; lekin yeh important hai ki aap apne Basal Metabolic Rate se kam na khaayein, yeh calories ki amount hai jiske bina aapke body ko effectively function nahi kar sakta. Is number ko ek online BMR calculator use karke calculate kiya ja sakta hai. General mein, ek hafta mein ek se do pound se zyada lose karne ka target na rakhein. Ek hafta mein ek se do pound lose karna weight lose karne ki ek healthy rate hai; isse zyada kuch bhi bahut drastic change ho sakta hai aur yeh is baat ka sanket ho sakta hai ki aapke body ko woh nahi mil raha jiski use zarurat hai. Iske liye, try karein ki ek din mein 250 calories kam khaayein aur ek din mein extra 250 calories burn karein. Yeh ratio ek aisa calorie deficit create karega jisse aapko ek hafta mein ek pound lose hona chahiye. Summertime ke dauran, aapke aas-paas khane ke bahut saare options hote hain, chaahe woh barbecue ho, pool party ho, ice cream party ho, ya summer luau ho. Lekin, agar aap summer mein weight lose karna chahte hain, toh yeh important hai ki aap apne calories intake ko kam karein. Ek general rule ke taur par, weight loss tab hota hai jab aap apne consume karne se zyada calories burn karte hain. Yeh pata lagane ke liye ki aap normally ek din mein kitni calories khaate hain, ek din ke liye apne food ko track karein aur apne khaane aur peene ki cheezon mein jitni calories hoti hain, unhe likh lein. Calories food labels ke peeche list ki jaati hain. Un foods ke liye jinke labels nahi hote, aap USDA Food Database ke through online certain foods ki caloric value ke baare mein jaankari pa sakte hain. Aap jitni servings khaate hain us par dhyaan dein aur use per serving calories se multiply karein. For example, agar aapne 30 chips khaaye hain aur ek serving size 15 chips hai, toh aapko calories ki amount ko do se multiply karna hoga kyunki aapne do servings khaayi hain. Ek baar jab aap pata laga lete hain ki aap normally kitni calories khaate hain, toh weight lose karne ke liye is number ko ek din mein 500-1000 calories se kam karein. Is log mein, record karein ki aap kya khaate hain aur har din aap kis type aur kitni duration ke exercise karte hain. Yeh ek simple lekin bahut powerful tool hai jisse aap apne aap ko accountable rakh sakte hain. Yeh log aapko apni progress track karne mein aur yeh dekhne mein madad karega ki aap apni healthy diet aur exercise regimen ko follow kar rahe hain ya nahi. Yeh apne aap ko accountable rakhne aur track par rehne ka ek wonderful tarika hai. Smart phones ke liye bahut saare apps hain jinमें food intake, energy expenditure, water intake aur bhi bahut kuch track karne ki capabilities hain! Aksar, hum meals ke beech mein kiye jaane waale snacking ko overlook kar dete hain aur sochte hain ki humari diet work nahi kar rahi hai. Studies se pata chala hai ki zyadatar log apne khaane ki amount ko 25 percent underestimate karte hain. Iske alaawa, hum mein se bahut saare log sochte hain ki hum zyada exercise karte hain aur zyada calories burn karte hain. Log ka istemal karke identify karein ki aapke exercise se kitni calories burn ho rahi hain—chaahe woh treadmill par run ho ya bike par spin ho. Agar aap gym mein cardio machines use karte hain, toh calories ki amount usually digitally calculate ki jaati hai aur display ki jaati hai. Ek accurate count achieve karne ke liye, apne particulars, jaise ki weight aur age, dalna na bhoolein. Online charts bhi hain jo yeh bata sakte hain ki ek given exercise ke half hour ya ek hour se kitni calories burn hoti hain. Aap apni daily habits ke baare mein bhi useful information discover kar sakte hain aur yeh reality check bhi kar sakte hain ki aap actually kitni calories consume karte hain aur exercise ke through kitni burn karte hain. Ek baar jab aap apni habits aur patterns ko better jaan lete hain, toh aap apni progress ko hinder karne waale problem behaviors ko address karna shuru kar sakte hain. Ek partner find karein—chaahe woh spouse ho, friend ho, ya family member ho—jo outdoor activities ke dauran aapke saath join karna chahta ho, aapke saath gym jaana chahta ho, ya aapke healthy eating plan mein join karna chahta ho. Social support hone se weight lose karna aasaan ho jaayega kyunki woh person bhi aapko accountable rakhega aur aapke raaste mein aane waali obstacles aur struggles ke liye ek sounding board hoga. Agar aapko apne weight loss journey mein madad karne ke liye koi friend ya partner nahi milta, toh ek personal trainer ya registered dietitian ki services utilize karne se aap accountable rahenge aur active aur healthy eating mein madad मिलेगी. Ek trainer ek bada support system bhi ho sakta hai. Apne support system ke liye box ke bahar sochiye! Kisi bhi type ke weight loss aur/ya exercise program ko shuru karne se pehle hamesha apne physician se consult karein. Aapko apne weight loss program ke dauran bhi apne physician se consult karna chahiye aur unhe apne experience hone waale changes ya symptoms ke baare mein update rakhna chahiye, jaise ki constipation thanks to your new diet plan ya lethargy due to not getting enough food. Iske alaawa, aapko apne doctor se baat karni chahiye agar aap healthy kha rahe hain, apni calories track kar rahe hain aur apne khaane par dhyaan de rahe hain, exercise kar rahe hain, aur phir bhi weight lose nahi kar paa rahe hain. Yeh thyroid problem jaisi kisi zyada serious underlying medical condition ka sanket ho sakta hai.
Yeh article BMI (Body Mass Index) naam ke ek measurement ka istemal karke healthy weight goal find karne aur weight lose karne ke liye realistic plans banane ke baare mein baat karta hai. Yeh suggest karta hai ki hum kitna khaana khaate hain use kam karein aur weight lose karne ke liye zyada exercise karein. Yeh yeh bhi mention karta hai ki hum kya khaate hain aur apne exercises ko track karne ki importance hai, aur apni progress mein madad karne ke liye ek partner ya support system find karna hai. Aur finally, yeh humein yaad dilata hai ki kisi bhi weight loss plan ko shuru karne se pehle doctor se advice lein.