Subha bed se uthnay se pehlay neem garam pani k 5 chotay glass piyen.uske liye raat ko paani garam kar k flask main daal kar apny qareeb rakh lijiye.
8 ya 9 bajay nashta lijiye.nashtay main brown bread ya brown rusk,cottage cheese,saib aur "Low Fat Milk" lijiye( doodh ubaal kar thanda honay k bad fridge main rakh dijiye,raat bhar para rahy,subha uske ooper se balai ki teh utaar dijiye,low fat milk tiyar hay)
Nashtay k 2 ghantay baad 2 kheeray ( cocumber) ya saib ( Apple) kha lein.
us k 2 ghantay (hours) baad Skimmed ( cream niklay huye doodh ka bana hua) dahi ( yougart) khaiye,
Is tareekay pe chaltay huye raat honay tak her 2 ghantay bad koi na koi cheez khatay rahiye,
Roti chaawal bilkul bhi mat khaiye.
Din main 1,2 baar Pait ko andar khench kar thori bohat chehel qadmi ( walk) kijiye.
Ghar main agar seerhiyan ( upstairs) hain tou un par charhiye utriye.InshaALLAH 1 maheenay ( month) mein apka wazan kafi kamm ho jayega.
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