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काठमाडौं । पहिले उमेर १८ वर्ष, तौल १२० केजी । अहिले उमेर २८ वर्ष, तौल ६९ । यो रूपान्तरणको कथा रमाइलो मात्र होइन, अनुकरणीय पनि छ ।
मोटोपनको समस्या भोगिरहेका धेरै व्यक्ति कोही अर्को व्यक्तिबाट प्रेरित भएर तौल कम गर्नतिर लाग्छन् । तर फिटनेस ट्रेनर सबाना खातुनको कथा अरूको भन्दा फरक छ । उनले आफूबाट नै प्रेरित भएर आफ्नो तौल कम गरिन् ।
तौल घटाउनु लामो र ढिलो प्रक्रिया हो, यही कारण हो कि धेरै मानिस बीचमा हार मान्छन् र पछि हट्छन् । तर सबाना पछि हटिनन्, दृढसंकल्प लिएर तौल घटाउन लागिन् ।
पहिले १२० केजीकी थिइन्, अहिले ६९ केजी
काठमाडौंको मुस्लिम परिवारमा जन्मिएकी सबानालाई सानैदेखि मीठो खाने र राम्रो लुगा लगाउने सौख थियो । जसै उनको उमेर बढ्दै थियो, तौल पनि बढ्दै गयो । उनी १८ वर्षको हुँदा तौल १२० केजी पुग्यो । तैपनि तौल बढिरहेको छ भन्ने कुराले उनलाई खासै असर गर्दैनथ्यो । तर बिस्तारै साथीभाइ र आफन्तबाट नै नराम्रो प्रतिक्रिया पाउन थालिन्, ‘मोटी, भैंसी, कति मोटाको’ आदि ।
उनको तौल यति धेरै बढी भयो कि उनले आफ्नो साइजको कपडा पनि पाउन छाडिन् । बिस्तारै साथीभाइ र आफन्तको प्रतिक्रियाले उनलाई बिझाउन थाल्यो । उनी आफूलाई घण्टौं ऐनामा हेरेर सोच्ने गर्थिन् कसरी तौल कम गर्ने होला भनेर ।
‘म ऐनामा आफूलाई हेरेर रुन्थें । कसैसँग बोल्न मन लाग्दैन थियो । कतै पार्टी भोजमा जान मन लाग्दैन थियो । एक्लै बस्न मन पर्थ्यो,’ सबाना सुनाउँछिन् ।
बिस्तारै उनको स्वास्थ्यमा पनि समस्या आउन थाल्यो । त्यसपछि डाक्टरले वजन घटाउन सुझाव दिए । स्वास्थ्यमा समस्या आएपछि उनलाई पनि लाग्यो, ‘होइन अब घट्नुपर्छ । आफूलाई परिवर्तन गर्नैपर्छ । अरूले के भन्छ भन्दा पनि आफ्नो लागि घट्नुपर्छ ।’
त्यसपछि उनले व्यायाम सुरु गरिन्, जिम जान थालिन् । केही दिन त उनलाई एकदमै गाह्रो भयो जीउ दुखेर । तर जब उनी तौल मेसिनमा आफ्नो तौल घटेको देख्थिन्, त्यो कुराले उनलाई अझै गर्नुपर्छ भन्ने प्रेरणा दिन्थ्यो ।
करिब एक वर्षमा उनी १२० किलोबाट घटेर ५९ किलोमा पुगिन् । यो उनका लागि ठूलो सफलता थियो ।
तौल कम भएपछि देखिएको परिवर्तन
सबाना भन्छिन्, ‘बढेको तौललाई घटाउन धेरै हाडवर्क चाहिन्छ । खाना, वर्कआउट सेड्युल सबैमा ब्यालेन्स मिलाउनुपर्छ । एक घण्टा जिम गर्ने र जे मन लाग्यो त्यो टन्न खाने हो भने घटिंदैन । फिट हुन सेल्फ कन्ट्रोल हुनुपर्छ । म यसो गर्दिनँ भनेपछि गर्नुभएन ।’
नियमित व्यायाम गरेपछि उनको तौल कम हुनुका साथै शरीर फिट र सुन्दर देखिन थाल्यो । जसले गर्दा मोटो हुँदा उनमा भएको हीनताबोध पनि हट्दै गयो । उनी सुनाउँछिन्, ‘तौल कम भएसँगै आत्मविश्वास बढ्यो । शरीर फिट भएपछि व्यक्तित्व नै बढ्यो ।’
तौल कम गर्न उनले अपनाएको दैनिकी
बिहान ६ बजे उठेर उनी मनतातो पानी र हर्बल चिया पिउँछिन् । साढे ६ देखि साढे ७ बजेसम्म अनलाइन फिटनेस क्लास लिन्छिन् । क्लास सकाएर बिहान ८ बजे ब्रेकफास्ट खान्छिन् । ब्रेकफास्टमा बदाम, ओट्स, चिया सिड मिक्स गरेर खान्छिन् ।
ब्रेकफास्टपछि जिम जान्छिन् र जिममा एक घण्टा वर्कआउट गरेर दुईवटा अण्डा खान्छिन् । त्यसपछि केही समय फेरि जिममा बिताएर १२ बजे खाना खान्छिन् । खानामा दैनिक सेतो मासु र अण्डा समावेश गर्छिन् । खाना आएर फेरि काममा व्यस्त हुन्छिन् । ४ बजे ओट्सको रोट, फापरको रोटी र तरकारी खाजा खान्छिन् । बेलुकाको खानामा ८ बजे प्राय: सुप खान्छिन् र १० बजे सुत्न जान्छिन् ।
अनि सुरु भयो सबाना फिटनेस स्टुडियो
तौल घटाउन मात्र होइन, स्वस्थ हुन पनि व्यायाम गर्नुपर्छ भन्ने कुरा बुझेसँगै तौल कम भएपछि पनि उनले जिम जान भने छाडिनन् ।
उनको जिम जाने दैनिकी नै बन्यो । उनी ‘जिम लभर’ नै भइन् । यसै क्रममा उनी पार्क फिटनेसमा पुगिन् । त्यहाँ महिला जिम ट्रेनरका रूपमा काम गरिन् । त्यहाँ काम गर्ने क्रममा उनले एउटा कुरा अनुभव गरिन् । ‘जति धेरै पढेलेखेको महिला भए पनि उनीहरूलाई पुरुषसँग एउटै ठाउँमा व्यायाम गर्न गर्न अलि अफ्ठेरो नै लाग्दोरहेछ । त्यसैले महिलाहरूको लागि छुट्टै जिम किन नखोल्ने ?’ उनी भन्छिन् ।
उनका अनुसार धेरै परिवारले अझै पनि जिम जाने कुरालाई प्रोत्साहन गर्दैनन् । प्राय: जिम भनेको पुरुष जाने ठाउँ भन्ने धेरैको बुझाइ पनि छ । महिलाहरू पनि जिम जाँदा पुरुषहरूसँग त्यति सहज महसुस नगरेको अवस्था छ ।
उनी भन्छिन्, ‘महिला पुरुषसँगै जिम गर्दा अधिकांश महिलाहरूले संकोच मानेर जिम गरिरहेका हुन्थे । ती सबै कुरा आफूले भोगेको र महसुस गरेका कारण महिलाका लागि मात्र जिम सञ्चालनमा ल्याएको हो ।’ आफू महिला भएकाले अन्य महिलाको कुरा पनि सहजै बुझ्न सक्ने विश्वासले जिम सञ्चालनमा ल्याएको उनी बताउँछिन् ।
मोटोपन घटाउन जिम गएकी सबाना आफैं जिम ट्रेनर बनिन् । फिटनेस ट्रेनर हुन्छु । जिम खोल्छु भनेर उनले सोचेकी थिइनन् । तर उनले आफूमा भएको परिवर्तनले दिएको खुसीलाई बढ्न फिटनेस ट्रेनर भइन् । यसमा उनको परिवारको पनि त्यति नै साथ छ ।
यसरी घटाउन सकिन्छ तौल
मोटो हुँदा कस्तो मोटो भएको भन्नेहरूले दुब्लाएपछि पनि कस्तो दुब्लाएको कुनै रोग पो लाग्यो कि भन्न थाले । त्यसपछि उनले सोचिन्, ‘जस्तो भए पनि मान्छेको चित्त बुझ्दैन । त्यसैले अरूको लागि हैन आफ्नो स्वास्थ्यको लागि फिट हुनुपर्छ ।’
‘खाना, वर्कआउट सेड्युल सबैमा ब्यालेन्स मिलाउनुपर्छ । एक घण्टा जिम गर्ने र जे मन लाग्यो त्यो टन्न खाने हो भने घटिंदैन । फिट हुन सेल्फ कन्ट्रोल हुनुपर्छ । म यसो गर्दिनँ भनेपछि गर्नुभएन । उनी भन्छिन् ।
‘शरीरलाई चाहिनेभन्दा कम खाना, एक्सरसाइज बढी गर्नुलाई ओभरट्रेन भनिन्छ । जसले बोसो घटाउँछ, सँगै मांसपेशी पनि घटाउँछ, यसले दूरगामी असर पुर्याउँछ,’ उनी भन्छिन्, ‘त्यसैले पातलो र चिटिक्क परेको शरीर होइन, आफ्नो उमेर र उचाइअनुसार तौल राख्नुपर्छ । प्रत्येक अंगको लागि हरेक प्रकारको पोषण चाहिन्छ । सन्तुलित भोजनको सेवन र दिनमा आधा घण्टादेखि एक घण्टा एक्सरसाइज गरेर बोसो घटाउन सकिन्छ ।’
उनी भन्छिन्, ‘तौल घटाउनु गाह्रो काम होइन, तपाईंले केही दिन खानै खानु भएन भने पनि तौल त घट्छ । तर तौल घट्नुका साथै स्वस्थ हुनु पनि जरुरी छ । शरीरमा मांसपेशी, पानी र बोसो हुन्छ । स्वस्थ तरिकाले तौल घटाउन शरीरको मांसपेशी होइन, बोसोको मात्रा कम हुनुपर्छ ।’
तौल कम गर्न व्यायामसँगै डाइट गर्नुपर्छ भनेर पनि धेरै जना डराउँछन् । तर व्यायामसँग डाइटिङ भन्दा पनि सन्तुलित खाना खानुपर्छ । डाइटिङ गर्ने यो खाने यो नखाने भनेर तनाव लिनु भन्दा पनि बाहिरको प्याकेट फुड, पेय पदार्थ नखाने घरमै बनेको सन्तुलित खाना खाएर तौल कम गर्न सकिने उनी सुझाउँछिन् ।
‘म व्यस्त छु, घरमा धेरै काम छ, घरमा सानो बच्चा छ लगायत कुराले महिलालाई जिम जान रोकिरहेको हुन्छ । तर २४ घण्टामा एक घण्टा म आफ्नो लागि छुटाउँछु भनेर सोचियो र छुट्ट्याइयो भने परिवर्तन सम्भव हुन्छ,’ उनी भन्छिन् । कुनै पनि बानी परिवर्तन गर्ने हो भने २१ दिने फर्मूला अपनाउन सकिने उनी बताउँछिन् ।
सबाना भन्छिन्, ‘बिहान ८ बजे उठ्ने बानी छ । त्यसैले व्यायाम गर्ने समय पुग्दैन भने ६ बजे उठ्छु भनेर २१ दिनसम्म अलार्म राखेर प्रयास गरियो भने २२ दिनमा ६ बजे आफैं आँखा खुल्छ ।’
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