Pet ki Charbi Ghatne ke Tips

Yaha kuch pet ka motapa ghatne ke diet tips, exercises tips, lifestyle changes aur doosre tarike diye gaye hein jinhe aap dhayan se padhiye or apne jeewan mein apnaiye.

Sugary foods or drinks se rakhiye parhej

Aap sab jante hi honge ki jayada meetha khane se kayi bimariyaan lag sakti hein jinme se motapa or diabetes mukhya hein. Meetha aapki body ke metabolism per bhi negative effect dalta hai. Dhayan dijiye agar aapka metabolism achi hai to iska arth hai ki aapki body achi tarah se calories burn kar rahi hai saral sahabdon mein keh sakte hein ki aapka sharer jama fat ko calories ke roop mein kharach karta hai jis se aapka fat loss hota hai.

Sugar ka metabolism liver mein hota hai.lekin jab aap bahut adhik matra mein sugar apni body mein dalte hein to ye fat ke roop mein body mein jama ho jati hai isse kayi parkar ki doosri problems bhi ho jati hein jaise insulin resistance, metabolic problems etc.

Lab studies se ye sidh ho chuka hai ki sugary drinks peene se 60 percent bacho mein motapa ki samasaya badh sakti hai. Isliye sugar or sugar drink ka upyog kam se kam kare. Coffee, tea, sport drinks, soft drinks, bazaroo fruit juices aadi ka paryog ghataye.

Fruit juice ki jagah poora fruit khana faidemand hota hai kyonki isse aapko fiber milta hai. Fiber sugar ke hanikarak prabhav ko khatam karta hai.

Pet ki Vasa (fat) Door karnia hai to Khub Protein Khaiye – Janiye Kyon or Kaise?

App sab jante honge ki protein se bharpoor chezein khane se aapki muscles banti hein. Itna hi nahi protein aapki metabolism kriya ko bhi bhadata hai. Kya aap jante hein ki muscles tissues choti choti fat burning factories hein? Ji haan, ye factories fat ko burn karti hein saral bhasha mein yu kahe ki agar aap fit rehna chahte hein to muscles banaiye. Saath mein protein ek acha calorie burning food bhi hai. Iske alawa, ye body mein blood glucose levels ko bhi niyantrit karta hai tatha use normal banaye rakta hai. Ye dhayan rakhiye ki aapke shareer ke har pound ke liye 1 gram protein ki jarurat hoti hai.

Ricotta cheese, shellfish, turkey, skinless chicken, salmon , egg aadi mein protein bharpoor matra mein paya jata hai. Tofu, doodh, soyabeans, soya milk, dal, hare matar aadi kuch ache vegetarian protein source hein,

Breakfast ko Khabi na karein SkipYe baat apni fat loss diary mein note kar lijye ki breakfast yani din ka pehla aahar sabse jaruri hota hai. Subhe kiya jane wala breakfast aapko na kewal weight management me madat karta hai balki wo aapko jaruri energy dene ke saath dher sare vitamins of doosre jaroori nutrients bhi deta hai.  Apne breakfast mein fat or sugar ka prayog kabhi mat kijiye. Din ki shuruvat aap bread, grains, low fat milk, dahi, hari sabjiyan, fiber rich fruits aadi kha kar kar sakte hein. Coffee aur tea ki sathan par aap green tea pee sakte hein. Green tea mein weight reducing properties ke saath anti oxidants properties bhi hoti hein yani fitness ke saath wo aapko jayada samay tak jawan rakhti hai. Isliye hum keh sakte hein ki sahi dhange se pet ka motapa hatane ke liye breakfast ek mukhya  bhojan hai.

Baar baar khaiye lekin kam khaiye

Kamar ki charbi burn karne ke liye agli tip ya upay yeh hai ki aap apne bhojan ko 2 ya teen baar khane ki bajaye 5 ya 6 baar mein khaye. Ek baar mein jayad bhojan khane se aapka sharer poore bhojan ko pacha (digest) nahi pata or ye indigested food fat ke roop mein aapke shareer mein store ho jata hai. Ek baar mein kam khane se aapki metabolism achi rehti hai, aapka digestion acha rehta hai, body ka energy level bana rehta hai aue aap jayada active rehte hein. Ho sake to apne diet mein protein ki matra bhadiye kyonki protein sabse dheere pachta hai or aapko lambe samay tak full (tript) rakhta hai iske phalsawroop aap kam khate hein aur fit rehte hein.

Bharpoor Neend Lijiye (Take Plenty of Sleep)

Neend kam lene se ya kam sone se na kewal aapka motapa bhadta hai balki aap kayi  or bemariuon ke bhi shikar ho jate hein. Isliye rojana aap 7 se 9 hours ki neend jaroor lein.  Neend ki kami sharer mein cortisol namak stress hormone ko bhadati hai. Hormone ki bhadi hui matra aapko khane ke liye utejit karti hai. Saath mein hi kam need aapki metabolism par vipreet (negative) asar dalti hai aur aap jante hein ki kam metabolism means weight gain.  Neend aapne aap mein hi ek dawa hai jo ki weight loss se lekar kayi prakar ki jatil bimariyon ko theek karne ki shamta rakhti hai.

Apna खान-पान kijye sahi

Junk food, fast food, sugary food, oily food etc. se parhej kijiye. Ye foods aapke et ko bharne ke saath apke sharer mein fat bhi bharte hein. Maida or plain aate ki jagah bhusi ya chokor mila aate upyog kare. Chawal bhi sharer ko mota karte hein isliye kam se kam chawal ka upyog kijeye. Yadi aap apni diet kam karna chahte hein to use dheere dheere kam kijiye aur iske saath apni diet menu mein hari sabjiyan or taje fal ka upyog karein. Kaju dry fruit ke alawa ek muthi dry fruit roj khaiye aur aisa karne se aapke sharer ko bharpoor matra mein poshak tatwa milenge saath hi aapka weight bhi control hoga.  Week mein ek din vrat karna acha mana jata hai. Vrat aapki body ki safai (detoxify) karta hai or sharer mein jama hue fat ko bhi kam karta hai.

Din mein kayi baar pani peejiye or koshish kijiye ki aapki body hamesha well hydrated rahe. Paani ek natural detoxifier hai jo aapki body se hani karak tatwon ko bahar niklta hai. Pani pine se aapki twacha bhi glowing bnati hai. Kabhi bhi khana khane ke turant baad pani ka sewan na karein kyonki aisa karne se aapki pachan kriya prabhavit hogi or aapki tond bhadne lagegi. Hamesha khana khan eke 2 ghante baad pani peeyein aue yahi bahut hi jaruri ho to ek cup gunguna pani khane ke baad pee sakte hein.

Ye bhi dhayan rakhiye ki khane ko kam se kam 30 baar chaba kar andar niglein. Isse aapka pachan acha hoga or constipation, fat deposition aadi samasayein (troubles) nahi hingi.

Khana aaram se beth kar kijiye. Jaldi jaldi ya daudte bhagte khana khane se aapki body stress mein aa jati hai or aapka digestion slow ho jata hai aur aap jante hein ki slow digestion means  weight gain.

Ek baat aur, bhojan kabhi bhi gusse or stress mein nahi khana chaiye. Pehle khud ko relax karein fir aaram se beth kar bhojan karein.

Alcohol, tobacco aue doosre nashile padarthon se door rahiye.  Ye padarth nishchit roop se aapki health par bura asar dalte hein.

Rojana karein sair

Aapko yeh batane ki jarurat nahi ki rojana ghumna ( daily walk) aapki sehat ki liye kitni jaroori hai. App shaam ko 45 minutes sair kijiye or ho sake to subhe shaam 25-25 minutes jaroor chaliye. Chalne ki gati beech beech mein bhadiye or har 5 minutes ke baad 1-2 minite ka aaram karein. Studies ke anusaar rojana chalne se shareer ki calories burn hoti hein. Niyamit chalne ki aadat dalne se aap kuch hi hafton mein sudol body pa sakte hein or aap lambe samay tak young dikh sakte hein.

Healthy fats khaiye

Unhealthy fats khane se motapa aur charbi bhadte hein usi parkar ache essential fats khane se aapki metabolism achi rehti hai, aap lambe samay tak jeete hein or aap hamesha fit and fine bane rehte hein.

Konse fats ache hein? polyunsaturated fats  (especially omega-3s) jo ki machli or nuts jaise akhrot mein paye jate hein tatha  monounsaturated fats jo ki olive oil (jaitun ka tel), fish oil, peanut butter mein paue jate hein.