Aaj ke daur mein tarz-e-zindagi (lifestyle) ki bimaariyan sirf aadaad-o-shumaar (statistics) nahi raheen. Yeh har OPD ki haqeeqat ban chuki hain. Aur fatty liver, insulin resistance, pet ka phoolna (bloating), PCOD, neend ki kharabi—mareez inhein aam baat maan chuke hain. Lekin sach kahun toh, kuch saal pehle main khud unhi alamaat (symptoms) ki aakhri hadd (borderline) par tha jin se bachne ki hidayat main roz 50 se 60 mareezon ko deta hoon.
33 saal ki umar mein mera wazan 110 kilo tha. HbA1c 6 ke aas paas tha. Yaani wazeh taur par pre-diabetic. Subah uthte hi bhari-pan, pet hamesha tight, din bhar thakawat, raat ko kharab neend aur main ek gastroenterologist hote hue bhi khud ke pait (gut) ke khatre ke isharon ko nazar-andaz karta jaa raha tha. Meri gut motility kharab thi. Acidity aksar hoti thi. Sugar level achanak gir jata tha. Energy ka koi bharosa nahi tha. Aur yeh sab wahi khatre ki gantiyaan hain jin ke baare mein main har roz apne mareezon ko guide karta hoon aur samjhata hoon.
Aur phir ek waqia hua jisne meri poori medical pehchan ko hila kar rakh diya. Ek din OPD mein ek fatty liver ke mareez ko main aam tareeqe se samjha raha tha ke wazan kam karna zaroori hai. Aur unka jawab seedha sa tha: “Sir pehle aap apna wazan theek kariye. Phir aap mujhe salah dijiye.”
Uss ek jumle ne mujhe dukh nahi, balki haqeeqat ka aaina dikhaya. Main jis field mein hoon jiska poora base nutrition, metabolism aur pait ka nizaam (gut physiology) hai, main khud apne khane ke tareeqon ko control nahi kar paa raha tha. Mareez jo PCOD, motapay aur diabetes khatam karne ke liye mere paas aate the, wo khud dimagh mein yeh soch rahe the ke, “Doctor sahab khud toh overweight hain, toh main unki naseehat par kaise yaqeen karun?”
Uss din mujhe ehsaas hua ke agar main apna lifestyle theek nahi karunga, toh sirf meri sehat nahi, meri saakh (credibility) aur itni saari degrees par se logon ka bharosa bhi uth jayega. Aur sab se bada darr yeh tha ke agar main ab tabdeeli nahi laata toh kuch saalon mein mujhe mukammal diabetes ho jayegi. Aur yeh sirf darr nahi balki pure physiology aur facts the aur meri body ke isharay wazeh the. Bas main inhein nazar andaz kar raha tha.
Mera Wazan Kyun Badha?
Wazan achanak nahi badha. Aaj jab main sukoon se baith kar apne lifestyle ka jaiza leta hoon toh mujhe saaf dikhta hai ke meri body bilkul tawaqqa ke mutabiq react kar rahi thi. Lamba waqt OPD mein guzaarna, be-waqt khana, musalsal stress aur refined carbs. Yeh combination kisi bhi jawan mard ko khatarnaak fat zone mein dhakel deta hai.
Meri sab se badi problem be-tarteeb khana thi. Subah se raat tak 10 se 12 ghante OPD, endoscopy, OT rounds aur beech mein lamba faaqa (fasting), phir ek dam se bohat zyada kha lena. Jismani taur par yeh tareeqa insulin resistance ka seedha raasta hai. Jab aap lambay faaqay ke baad high calorie aur refined diet khate ho toh insulin bohat tezi se badhta hai. Charbi bohat tezi se jama hoti hai aur sab se pehle liver mutaasir hota hai. Bilkul yahi mere saath hua.
Doosri ghalti stress ki wajah se khana thi. Gastroenterology ek high-pressure field hai. Main apna career bana raha tha. Bohat zyada mareez, emergencies, procedures aur issi wajah se mera cortisol (stress hormone) hamesha high rehta tha. Cortisol seedha bhook lagne wale hormones ko kharab karta hai aur carbs khane ki talab (cravings) badha deta hai. Isliye Swiggy, Zomato mere liye aasaani nahi, balki stress se bachne ka sahara ban chuke the. Har roz ek se do baar main tali hui cheezein (fried items), burgers, pizzas aur quick carbs order kar raha tha. Aur yeh sab pait ki andaruni jhilliyoon (gut lining) aur liver dono ke liye lambay arsay ka nuqsan paida karte hain.
Aur teesri sab se buniyadi problem thi khane ke auqaat (meal timings) ka meri body ki fitri ghari ke khilaf hona. Main zyada tar raat ko bhari dinner karta tha kyun ke din bhar mujhe time nahi milta tha. Raat ko jab hamara haazma naturally slow ho jata hai, uss waqt bhari khana khane se meda dair se khali hota hai. Acidity badh jati hai aur charbi (fat) jama hone ka amal tez ho jata hai.
Toh jab mera wazan 110 kg ho gaya, main pre-diabetic range mein aa gaya aur pait ke masail kharab hone lage, tab mujhe samajh aaya ke, yeh wazan badhna koi raaz nahi hai. Jo khana main body ko de raha tha, yeh usi ka nateeja tha. Agar khoraak mein tabdeeli nahi aayegi, toh nateeja bhi kabhi nahi badlega.
Logon Ka Wazan Kyun Badhta Hai
Aksar log wazan badhne ko sirf zyada khane ya kam chalne tak mehdood kar dete hain. Lekin medical science mein cheezein itni asaan nahi hotin. Wazan badhne ki asal wajah metabolism ka kharab hona hai.
Insulin Resistance: Har high carb khana, har meetha mashroob, har processed snack insulin ko upar dhakelta hai. Jab yeh roz hota hai toh cells insulin ke isharon ko nazar andaz karna shuru kar dete hain. Phir sugar cells ke andar nahi jaati aur liver ke aas paas jam jati hai, jahan wo charbi (fat) mein tabdeel hoti hai. Isi liye insulin resistance ka seedha nateeja pait ki charbi aur fatty liver hota hai.
Protein Ki Kami.Protein ke bina body ka metabolism waqayi slow ho jata hai kyun ke muscle mass barqarar nahi reh pata. Muscle hi woh hissa hai jo glucose jazb karta hai aur calories ko jalata hai. Jab log 20 se 30 gram protein har khane mein nahi lete toh unka metabolism 24 ghante musalsal slow rehta hai.
Pait Ki Sozish (Gut Inflammation) Refined oils, tali hui cheezein, processed snacks aur be-waqt khana, yeh sab pait ke bacteria ko kharab karte hain. Jab pait ke bacteria ka tawazun bigad jata hai, toh bhook ki talab badh jati hai, pet phoolta hai aur body mein charbi jama karne ke isharay tez ho jate hain.
*Khane Ka Waqt, Dair se dinner karna aur lambay waqfay ke baad bohat zyada kha lena. Yeh tareeqa insulin aur charbi dono ko tezi se badhata hai. Wazan badhna sirf calories ka masla nahi hai, yeh hormones aur haazme ke bigaad ka masla hota hai.
Pehli Tabdeeli Jo Maine Ki
Jab mera HbA1c pre-diabetic range mein aaya tab mujhe ek baat clear ho gayi. Wazan kam karna sirf calories ka khel nahi hai. Yeh metabolism ko theek karne ka khel hai. Isliye meri pehli koshish kam khane ki nahi thi balki sahi cheez, sahi waqt aur sahi tareeqe se khane ki thi.
Insulin-friendly khoraak’Main samajh chuka tha ke jab tak meri insulin resistance ki cycle nahi tootti, charbi ghulna na-mumkin hai. Isliye maine nasta (breakfast) high protein aur low carb rakha. Jis se meri sugar aur bhook naturally kam ho gayi.
Maiday (Refined flour) se parhez Mera tajurba yeh sabit karta hai ke maiday wale khane pet phoolne, bhook lagne aur khane ke baad neend aane ki wajah bante hain. Jaise hi maine inhein anday, paneer, grilled chicken, sabziyon, makhana aur bhunay hue chanay se badla, mera haazma aur bhook dono theek ho gaye.
Khane ka sahi waqt Lambay faaqay ke baad bohat zyada kha lena mere jism ko jhatka deta tha. Isliye maine subah leemu pani, halka pani aur phir protein se bhara khana khane ki aadat daali.
- Shaam ki calories kam karna: Suraj dhalne ke baad metabolism khud-ba-khud slow ho jata hai aur maine dekha ke meri sab se zyada charbi raat ke khane se badh rahi thi. Isliye main dinner ko halka aur waqt par karta tha. Ye choti-choti tabdeeliyan bina kisi sakht diet ya bhooke rahe mere metabolism ko theek karne ka zariya baneen.
Maine Apna Rozana Khane Ka Tarika Kaise Banaya?
Yeh mere liye kaafi dilchasp aur mushkil sawal tha. Maine apne poore din ke khane ko teen hisson mein taqseem kiya:
1.Subah Ka Protein.. Khali pet body insulin ke liye bohat hasaas (sensitive) hoti hai. Isliye maine nashtay mein anday, black coffee, paneer ya grilled chicken rakha. Isne mujhe lambay waqt tak bhara hua mehsoos karwaya aur sugar ko stable rakha.
2.Dopehar Ke Carbs:** Dopehar tak jab metabolism sab se tez hota hai, maine thode carbs shamil kiye. Yahan maine gandum, chawal, millets, daal, paneer aur paki hui sabziyan khayeen. Is se haazma theek rehta hai aur thakawat nahi hoti.
3. Jaldi Aur Halka Dinner: Shaam ka tareeqa mere liye sab se zaroori tha. Raat ko insulin sust hota hai aur charbi zyada banti hai. Isliye maine dinner mein halke soups, sabziyan, paneer, anday ya fish hi khayi.
Maine Protein Ko Ilaaj Ke Taur Par Kaise Istemaal Kiya
Wazan kam karne ke dauran mere liye sab se taqatwar hathiyar protein ka theek istemaal tha. Jab mera wazan 110 kilo tha, meri protein ki zaroorat 100 se 110 gram rozana thi aur main uska aadha bhi nahi le paa raha tha. Isi kami ki wajah se mera metabolism slow ho raha tha. Isliye maine asool banaya: **Pehle protein, carbs baad mein.
Subah 2 se 3 poore anday + 3 se 4 anday ki safedi (egg whites).
Dopehar: Paneer, chicken, fish ya tofu (150 se 200 gram).
Protein ki munasib miqdaar ne meri shaam ki bhook ko taqreeban khatam kar diya aur meri sugar ko control kiya. Isi wajah se mera HbA1c bina dawai ke normal ho gaya.
Kyun Zyada Sabziyon Ne Meri Bhook Ko Control Kiya
Body ko sirf calories nahi balki pet bharne ka ehsaas chahiye hota hai jo meday (stomach) ki deewar mein mojud receptors se milta hai. Isliye maine apni plate ka 40 se 50 feesad hissa aisi sabziyon se bhara jin mein starch nahi hota (lauki, tori, palak, broccoli, band gobhi, kheera, gajar). Yeh sabziyan fiber se bhari hoti hain aur pet ko bhara rakhti hain. Dinner ke time maine sirf paki hui sabziyan khayeen kyun ke kacchi sabziyon (raw salad) se raat ko gas aur pet phoolne ka masla ho sakta hai.
Carbohydrates: Sab Se Zyada Galat Samjha Jane Wala Topic
Sach yeh hai ke carbs chhorne se wazan kam nahi hota balki inhein galat tareeqe se khane se wazan badhta hai.
Quality:Maine maida, white bread, biscuits aur namkeen ki jagah brown rice, millets, quinoa, shakarqandi aur daliya jaise complex carbs khaye.
Waqt Maine carbs ko sirf dopehar 2 se 3 baje tak mehdood rakha.
Miqdaar (Portion) Plate ka formula fix tha: 50% sabziyan, 25% protein, 25% complex carbs.
Mere Safar Ki Haqeeqat
Aakhiri baat main bohat wazeh taur par kehna chahta hoon. Mera wazan raaton-raat kam nahi hua. Na main kisi sakht diet par tha, na main gym ka deewana tha aur na hi main kisi dawai (supplements) ke bharose tha. Main sirf musalsal (consistent) tha.
Mere 110 kilo se 70 kilo tak aane mein lagbhag 3 saal lage. Pehle 6 mahine maine sirf 8 se 10 kilo wazan kam kiya tha. Yeh sust (slow) tarraqi thi lekin paidaar (sustainable) thi. May 2023 mein mujhe kandhay ki chot lagi aur main wazan uthane ke qabil nahi raha. Phir maine sirf body weight ki warzishon par focus kiya.
Mera yeh video banane ka sirf ek hi maqsad hai ke aapko bata sakun ke wazan kam karna koi raaz nahi hai. Yeh ek medical aur scientific amal hai. Agar main ek 37 saal ka doctor, jiska schedule un-predictable hai, jise stress mein khane ki bimari thi aur jiska wazan 110 kilo tha. agar main wazan kam kar sakta hoon toh aap bhi kar sakte hain.
Aaj se faisla kariye: koi sakht diet nahi, koi shortcut nahi, bas musalsal koshish (consistency). Aap apne pait, apne metabolism aur apni sehat ke malik ho. Agar aapne pehla qadam utha liya, toh main wada karta hoon aapki body aapka saath degi. Apne haazme ka khayal rakhein, aur baqi ki zindagi khud ba khud theek ho jayegi.