7 टिप्स [Eating Habits] जो आपकी खाने की आदतों में सुधार करने में आपकी मदद करती हैं
When it comes to navigating your eating habits way through behavior change, you can use some basic principles whether you are trying to break many bad habits or only one or two.
जब व्यवहार परिवर्तन के माध्यम से अपना रास्ता नेविगेट करने की बात आती है, तो आप कुछ बुनियादी सिद्धांतों का उपयोग कर सकते हैं चाहे आप कई बुरी आदतों को तोड़ने की कोशिश कर रहे हों या केवल एक या दो।
Follow these tips for an easiest process:
1. You Should Set Reasonable Behavior Goals
Be as specific as possible. The statement “I will get physically fit” or “I will eat better” is too vague. Set a realistic goal, such as “I will walk 30 minutes every day” or “I will pack my own lunch twice a week.”
1. आपको उचित व्यवहार लक्ष्य निर्धारित करने चाहिए
जितना संभव हो विषय से जुड़े रहें। “मैं शारीरिक रूप से स्वस्थ हो जाऊंगा” या “मैं बेहतर खाऊंगा” कथन बहुत अस्पष्ट है। एक यथार्थवादी लक्ष्य निर्धारित करें, जैसे “मैं हर दिन 30 मिनट चलूंगा” या “मैं सप्ताह में दो बार अपना लंच पैक करूंगा।”
2.Change the easiest things first
The more successful you feel after tackling those, the more you will be empowered to take on more challenges. The more changes you make, the more they will add up-which will have a positive impact on your health, as well.
2. सबसे आसान चीजों को पहले बदलें
इनसे निपटने के बाद आप जितना सफल महसूस करेंगे, उतनी ही अधिक चुनौतियों का सामना करने के लिए आप सशक्त होंगे। आप जितने अधिक बदलाव करेंगे, वे उतने ही बढ़ेंगे-जिसका आपके स्वास्थ्य पर भी सकारात्मक प्रभाव पड़ेगा।
3. You shouldn’t think ‘forever’
You may be able to get through a weekend without overdoing it, or you may choose to take things one day at a time—or even one meal at a time.
3. आपको ‘हमेशा के लिए’ नहीं सोचना चाहिए
हो सकता है कि आप बिना किसी Overdoing के सप्ताहांत गुजारने में सक्षम हों, या आप एक समय में एक दिन में एक बार भोजन करना चुन सकते हैं। इसलिए ज्यादा नहीं सोचना चाहिए
4. Regular tracking of your growth or progress
Keeping a record of your minutes or miles will help you boost your activity levels. Setting a weekly limit and keeping track of your sweet intake will help you control your sugar intake.
Track your progress click here
4. आपकी वृद्धि या प्रगति की नियमित ट्रैकिंग
अपनी हर गतिविधि का रिकॉर्ड रखने से आपको अपनी गतिविधि के स्तर को बढ़ाने में मदद मिलेगी। साप्ताहिक सीमा निर्धारित करने और अपने मीठे सेवन पर नज़र रखने से आपको अपने चीनी के सेवन को नियंत्रित करने में मदद मिलेगी।
Track your progress click here
5. Don’t forget to congratulate yourself on every little success
When you achieve small success towards your goal you have to congratulate yourself for further success.
5. हर छोटी सफलता पर खुद को बधाई देना न भूलें
जब आप अपने लक्ष्य की दिशा में छोटी सफलता प्राप्त करते हैं तो आपको आगे की सफलता के लिए खुद को बधाई देनी चाहिए जिससे आगे जाने के लिए आपका मार्ग आसान हो जाता है
6. Anticipate and plan for what might derail you
If parties are your downfall, eat a snack before going, and plan accordingly on how many drinks you will have. Make sure your workout clothes are right next to your alarm clock if you know you’ll hit the snooze button in the morning rather than exercising.
6. अनुमान लगाएं और योजना बनाएं कि क्या क्रियान्विति आपको मार्ग से भटका सकती है
यदि पार्टियों में जाने से आप अपने लक्ष्य से भटक रहे है, तो जाने से पहले नाश्ता करें और उसके अनुसार योजना बनाएं कि आप कितने लिक्विड कैलोरी पीएंगे। सुनिश्चित करें कि आपके कसरत के कपड़े आपकी अलार्म घड़ी के ठीक बगल में हैं, यदि आप जानते हैं कि आप व्यायाम करने के बजाय सुबह में स्नूज़ बटन दबाएंगे।
7. Take advantage of distractions
When you want to eat something you shouldn’t, wait for 15 minutes before you eat. In this process, there will be a chance that you’ll get busy with something else and forget about eating.
7. ध्यान भटकाने का फायदा उठाएं
जब आप कुछ ऐसा खाना चाहते हैं जो आपको नहीं करना चाहिए, तो खाने से पहले 15 मिनट तक प्रतीक्षा करें। इस प्रक्रिया में, एक मौका होगा कि आप किसी और चीज़ में व्यस्त हो जाएंगे और खाने के बारे में भूल जाएंगे।
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