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Assalam o alaikum all

mein aj sab k sath ak boht hi informative cheez share krny wali hun jo har us girl or boy k ley hy jo apna weight lose krna chahty hain..

Note(its all about my personal experience)

Fsc and Bsc to mein ny regular Punjab uni se pass ki but 2014 mein jab mein 20 years ki hoi mein ny VU join ki..Ghr mein bethny or ziada time laptop use krny ki wjah se meri physical activities baray naam reh gain mera weight jo k 2014 mein 55 kg tha 2016 tak 70 kg ho gya..Or mujhy is baat ka ehsas bhi 2016 mein ee hoa k mera weight to bahot barh gya…

Mein ny weight lose k bary mein socha phly to bahot kch try kia but faida nhi hoa phr mein ny internet se search kar kar k ak schedule bnaya apky sath share kr rhi hun..

  • Ø 1st of all check your BMI apko pata chaly ga k ap kitna weight lose kar k normal weight pea a skaty meri height k mutabiq mera 57 weight normal hy is se kum under weight hoga
  • Ø Isky baad ak calories chart download kren us se hamen pata chalta hy k ham apni diet mein jo chezain use karty hain us se kitni calories le rhy…Jitni ziada calories len gy weight barhy ga or agar routine se calories kum len gy weight kum hoga.Sath green tea without sugar bhi istmal ki jay to bahot acha hy
  • Ø Weight lose karny k ley 3 kaam must hain..Diet pe thora sa control+30 minutes walk daily+weight lose drink jo mein apko banana btati hun

Mera weight 5 march se aaj tak 4.5 kg lose ho chukka hai

Mein apni diet pe thora sa control karti hun koshish karti hun 1000 calories loon ak din mein

Isk sath mein subha or sham half half hour walk karti hun

Or ak drink hy jo Doctor k kehny pe breakfast k baad leti hun

Mera weight muslalsal lose ho rha hain..i was 70 kgs now It is 64.5

Drink bnanay ka trika ye hy k 1.5 glass pani mein ak chamach sonf,ak chamch ajvain or ak muthi bhuny chany(black chany jo bhuny hoy milty hain chilkon smait) itna pakain k adha glass reh jay..Nashty k baad pe len

(Note)apni diet ko control karna bahot zrori hy just drink se kuch nhi hoga.Jhaan 2 rotian lety hain whaan ak len.Meethy ko bhul jain or fried chezain bhi 2 maah k ley kum use kren sath salad ka istemal bht kren us se bhook kam lgti hy.Khany se phly 2 glass paani zror peyn.Bhooky na rahen par bhook mitany k ley un chezon ka istemal kren jin mein calories kum hain

Ak chart share kr rhi hun see

Calories in Common Foods

Food  Size          Calories

Apple     1 small (4 oz.)     80

Banana  1 medium (6 oz.) 101

Grape      each    2

Mango     1 (8 oz.)            135

Orange    1 (4 oz.)             71

Pear         1 (5 oz.)           100

Peach      1 (6 oz.)            38

Pineapple      1 cup            80

Strawberry    1 cup            53

Watermelon  1 cup            45


Asparagus1 cup, boiled      36

Bean curd     4 oz.             81

Broccoli  1 cup                    40

Carrots   1 cup                    45

Cucumber     each              30

Eggplant 1 cup, boiled         38

Lettuce   1 cup                     7

Tomato  1 cup                    29


Beef, regular, cooked  1 slice (2 oz.) 120

Chicken, cooked  1 slice (2 oz.) 95

Egg large      79

Fish, Catfish, cooked  2 oz.      80

Pork, cooked 1 slice (2 oz.)       130

Shrimp, cooked    2 oz.      70


Bread, regular      1 slice (1 oz.) 75

Butter     1 table spoon 102

Caesar salad 1 serving (3 cups) 360

Cheeseburger      1            360

Chocolate     1 oz.      150

Corn      1 cup, cooked      140

Hamburger    1 (McDonald Medium) 280

Pizza     1 slice    180

Potato (uncooked)       1 (6 oz.) 120

Rice, cooked 1 cup     225

Sandwich      1 (6" Subway)      310


Beer, regular 1 can or bottle      150

Coca-Cola Classic       1 cup     97

Diet Coke      1 cup     3

Milk, low-fat (1%) 1 cup     104

Milk, low-fat (2%) 1 cup     121

Milk, whole    1 cup     150

Orange Juice / Apple Cider 1 cup     115

Yogurt, low-fat     1 cup     200

Yogurt, non-fat     1 cup     150

I hope its helpful for everyone…

Mujhy isky results bahot achy mil rhy mera target 55 kg hy…

Agar or kisi ko b faida ho to dua mein zror yaad rkhey ga…




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Waoo, motivated 

Thanks for sharing.

I'll try your, after breakfast drink totka. 

Asif bhai :p :p good keep it up :/ 

wao nice bintooo
tabi main kahun u kahan chali gyai ho :( :(
i really miss u

apni fb id do muja tum sa wahan bat karni ha

try seena leaves tea, its really effective. or bhook rakh k khana chaye :P avoid kary fried chzo sy, breakfast may oats kahye, its full of fiber and good for losing weight as well. :D 

or fast food sy parhaiz kary, or plz ye paye , nihari, halwa puri hahahahha es sy duur rahye. :D 

me too aj nehari khai ha 

try detox water for at least 10 days. bht effective hy. 

walkm salam.

Nice info. Weight increase mtlb bemaryon ko dawat dyna hy.

gud work. 


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