Jab umar 40 saal ke qareeb pohanchti hai, to insan ke jism mein kai tabdeeliyan aani shuru ho jati hain. Metabolism dheema ho jata hai, hormones ka balance badal jata hai, aur muscle mass kam hone lagta hai. In sab wajah se bohot se log 40 ke baad wazan nahi barha pate, chahe jitni bhi koshish kar lein. Lekin agar aap sahi tareeqay apnaayein to 40+ Wazan Barhane Ka Tareeqa barhana na sirf mumkin hai balkay safe bhi hai.

40 Saal Ke Baad Wazan Kyun Kam Hota Hai?

40 ke baad wazan barhne ki jagah aksar logon ka wazan kam hone lagta hai, aur iske kuch ahem reasons yeh hain:

• Metabolism ka slow ho jana
• Hormonal imbalance (Testosterone/Estrogen level ka girna)
• Muscle mass ka gradual loss
• Kam physical activity
• Digestive issues ya chronic stress
  

Lekin agar aap lifestyle ko thoda modify karein, diet aur routine mein kuch asaan tabdeeliyan laayen, to yeh masla hal ho sakta hai.

Wazan Barhane Ka Safe Tareeqa – Step by Step Guide

1. Diet Mein Asaan Aur Zaroori Tabdeeliyan

Aapki diet aisi honi chahiye jo calorie-rich ho lekin unhealthy fat se door:

• High-calorie aur nutritious foods – jaise ke anday, doodh, desi ghee, nuts, khajoor, banana, aur mutton/chicken.
  
• Small frequent meals – din mein 5 se 6 dafa chhoti chhoti meals lein.
  
• Natural protein sources – daal, paneer, eggs, aur meat zaroor shamil karein.
  
• Healthy fats – jaise ke badam, akhrot, coconut oil, and avocado.
• Digestive aids – zeera, ajwain ya isabgol jese natural items se digestion ko behtar banayein.
  

2. Exercise Routine Zaroor Shamil Karein

40 ke baad heavy workouts se parhez karna chahiye, lekin light aur consistent activity zaroori hai:

• Strength training – week mein 3 dafa dumbbell ya bodyweight exercises.
  
• Yoga ya stretching – muscles ko flexible aur active rakhta hai.
  
• Walking – rozana 30 minutes brisk walk metabolism ko activate karta hai.
  
• Deep breathing – stress kam karta hai jisse weight loss slow hota hai.
  

3. Neend Aur Stress Ko Control Mein Rakhein

40 ke baad neend ka schedule bigar jata hai, lekin yeh wazan barhane ke liye bohot zaroori hai:

• 7-8 ghante ki pur-sukoon neend lein.
  
• Raat ko late night screen time avoid karein.
  
• Meditation aur namaz se zehni sukoon hasil hota hai.
  

Stress hormones jaise cortisol weight loss ko badhate hain, is liye mental relaxation bohot important hai.

Natural Supplements – Kya Faida Mand Hain?

Agar aap diet se required nutrition nahi le pa rahe, to kuch natural herbal supplements wazan barhane mein madadgar ho saktay hain:

• Ashwagandha – stress kam karta hai aur weight gain mein madad deta hai.
  
• Shatavari aur Safed Musli – hormones ko balance karte hain.
  
• Desi herbal weight gainers – jese ke Body Gainer powder ya tonic.
  

Lekin supplement use karne se pehle doctor ya herbal expert se mashwara zaroor karein.

Wazan Barhane Ke Liye Routine Banayein

Agar aap chahtay hain ke 40 ke baad bhi wazan theek ho aur body active rahe, to neeche di gayi routine follow karein:

• Subah nashta – anday, doodh aur paratha ya oats.
  
• Dopahar ka khana – chawal, daal, salan aur salad.
  
• Shaam ka snack – dry fruits, lassi ya banana shake.
  
• Dinner – chicken, roti aur sabzi.
  
• Sone se pehle – haldi wala doodh ya ghee shamil koi item.