Health and Fitness Knowledge

Belly Fat Kam Karne Ka Tarika

Belly fat kam karne ka tarika

How to loose belly fat

Belly fat ko visceral fat bhi kahte h. Belly fat ki vajah se kuch major risk factor bhi h jaise type 2 diabetes, heart disease or other conditions. Belly fat ko kam karna thoda mushkil hota h but kuch aise tarike h jisse aap asani se belly fat kam kar sakte h. Chaliye belly fat kam karne ka tarika article me sare tips k bare me jante h.

Soluble Fiber khaye

Soluble fiber water absorb karta h or gel form karta h jo ki aapke food ko slow kar deta h jab wo digestive system se pass hota h. Studies batati h ki fibers weight loss ko promote karte h aapko full rakhte h jisse ki aap naturally kam khate h.

Koshish kare ki high fiber food daily consume kare. Flaxseed, sprouts, avocados, legumes, blackberries me soluble fibers present hote h.

Foods jinme trans fats h avoid kare

Trans fat ko avoid kare agar aap belly fat kam karna chahte h to. Ye nakli makkhan me paya jata h or jayadatar packaged food me hota h. Trans fat se inflammation, heart disease, insulin resistance and abdominal fat gain hota h.

Belly fat ko kam kar k aap apni health ko bhi protect kar paoge. Humesha ingredient labels dhayan se padhe or un products se dur rahe jisme trans fat hote h. Kabhi kabhi partially hydrogenated fat bhi likhe hote h ingredient labels pe. Belly fat kam karne ka tarika me ye sabse jaruri tip h jise aapko dhayan dena chaiye.

Too Much Alcohol drink na kare

alcohol ke side effects in hindi

Alcohol agar kam amount me pi jaye to kuch ache fayade h uske but agar jayada consume karne se to bahut hi harmful h. Research suggest karti h ki alcohol jayada consume karne se aap belly fat gain karne lagte ho.

Alcohol kam karne se aapko belly fat kam karne me bhi help milega. Halaki aapko puri tarah se kam nhi karni bus thoda limit me consume karne se bahut benefit hoga aapko.

High-Protein Diet khaye

Protein bahut hi important nutrient h weight control k liye. High protein aapke fullness hormone PYY ko release karta h jo ki aapke appetite ko decrease karti h or apka stomach full rakhti h. Protein aapke metabolic rate ko bhi badhata h jisse ki aapko apna muscle mass ko bhi retain karne me help milti h weight loss k dauran

Koshish kare ki har meal me good protein source ko include kare jaise meat, fish, eggs, dairy, whey protein, tofu, broccoli or beans. Belly fat kam karne ka tarika me ye sabse jaruri tip h jise aapko dhayan dena chaiye.

Stress Levels ko kam kare

Stress se bhi belly fat badhta h. Stress ki vajah se body me cortisol produce hone lagta h or adrenal glands bhi trigger hone lagte h. Cotisol level increase hone se appetite badh jati h or aap jayada khane lagte h jisse abdominal fat storage hone lagta h.

Aap koi activities me involve ho sakte h jisse aapka stress kam hota h jaise yoga or meditation bahut hi effective methods h.

Sugary Foods ko avoid kare

Sugar me fructose hota h jo ki bahut se chronic diseases se linked h agar excess me consume kiya jaye. Heart disease, type 2 diabetes, obesity, or fatty liver disease jaisi problems bhi hone k chances h. Refined sugar se belly fat hone k chances jayada hote h but agar healthy fat ko excess me consume kare to bhi fat bhadhne k chances h.

Cardio kare

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Cardio bahut hi effective way h health ko improve karne k liye or calories burn karne k liye. Studies batata h ki cardio sabse effective exercise h belly fat reduce karne k liye. Cardio k bare me maine ek or article likha h aap use bhi padh sakte h. Cadio pe article padhne k liye yaha click kare Cardio In Hindi.

Refined ya simple carbs kam khaye

Carbs intake kam karne se bhi fat lose me help milta h specially abdominal fat. 50 grams carbs per day ki diet se overweight logo ko belly fat kam karne me help milta h specially type 2 diabetes or jin women ko polycystic ovary syndrome PCOS wali problem h usko bhi cure karme me help milti h. Agar aapko PCOS k bare me or janna h to is link pe click kare Healthy tips for PCOS in Hindi

Apko strict low carb diet follow karne ki jarurat nhi h bus refined carbs ko unprocessed starchy carbs se replace kar dijiye matlab simple carbs k jagah complex carbs khane se metabolic health or reduce belly fat me improvement dikhta h. Belly fat kam karne ka tarika me ye sabse jaruri tip h jise aapko dhayan dena chaiye.

Cooking oil k jagah coconut ya olive oil use kare

Coconut oil sabse ache healthiest fat me aata h. Studies batati h ki medium chain fats jo ki coconut oil me present hote h wo metabolism ko boost karte h or stored fat ko bhi kam karne me help karte h.

Weight training kare

Resistance training jise hum weight lifting or strength training bhi kahte h bahut important h muscle mass ko preserve or gain karne k liye. Studies batati h ki jinko prediabetes, type 2 diabetes, fatty liver disease h unko resistance training karne se belly fat kam karne me help milti h.

Ek study me bhi paya gaya ki weight training or cardio karne se belly fat bahut jaldi kam hota h.

Sugar-Sweetened Beverages ko avoid kare

Sugar sweetened beverages liquid fructose se loaded hoti h jisse belly fat badhta h. Study batati h ki sugary drinks pine se liver me fat badhta h. Sugary beverages to jayada worse h high sugar food k comparision me. Belly fat kam karne k liye aap sugar sweetened beverages ko avoid kare jaise soda, punch, sweet tea, or alcoholic mixers jisme sugar hota h

Belly fat kam karne ka tarika me ye sabse jaruri tip h jise aapko dhayan dena chaiye.

Try Intermittent Fasting

Intermittent fasting aajkal bahut hi popular tarika h weight loss k liye. Intermittent fasting ek eating pattern h isme cycle hoti h eating or fasting periods ki. Intermittent fasting k upar bhi maine article likha h aap use bhi padhe. Article padhne k liye yaha click kare Intermittent Fasting

Drink Green Tea

drinking green tea

Green tea bahut hi achi healthy beverage. Green tea me caffeine or antioxidant epigallocatechin gallate (EGCG) present hota h jo ki metabolism boost karne me help karta h. EGCG catechin h jo ki studies me dekha gaya h ki ye belly fat ko lose karne me help karti h. Agar aap sath me exercise bhi kare to belly fat bahut jaldi kam ho sakta h. Maine green tea pe bhi ek article likha jisse aap padh sakte h or green tea or bhi fayade k bare me jan sakte h Benefits Of Green Tea in Hindi

Belly fat kam karne ka tarika article me ye sabse jaruri tips the jise aap folow kar k asani se belly fat se rahat pa sakte h.

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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