Calorie ka hisaab hume batata hai ki ek average-sized insaan ko apni kamar se ek inch ghatane ke liye 4lb weight loss karna padega – jo lagbhag 14,000 calories ke barabar hai, ya ek mahila ke liye total weekly recommended calorie intake.
Saaf hai, hum sirf calorie cutting se ye nahi kar sakte, kyunki humari circumference pe sirf belly fat nahi, balki bloating, water retention, aur muscle tone ki kami jaise kai factors ka asar padta hai.
Toh yeh rahe 6 aasan tareekein jo sirf saat din mein aapki kamar patli karne mein madad karenge.
1. Water retention ko kum kare
Agar aapko lagta hai ki aapke girth mein water retention contribute kar raha hai, to iske symptoms hain abdominal bloating ya puffiness, swollen legs, ankles aur feet, aur stiff joints. Agar aapko lagta hai ki yeh aapke girth ko badha raha hai, to bahut saare natural tareeke hain isse ease karne ke liye.
Traditional Chinese aur Indian medicine mein, green tea ko uske diuretic benefits ke liye use kiya jata hai. Agar aapko green tea pasand nahi hai, to coffee bhi similar effect deti hai, lekin aapko din mein kai cups peene padenge benefit dekhne ke liye.
Ek aur dietary adjustment yeh hoga ki aap apne magnesium aur potassium minerals ka intake badhaayein. Magnesium ek electrolyte ke roop mein kaam karta hai jo fluid balance ko regulate karne mein madad karta hai, jabki potassium-rich foods urine production badha sakte hain aur sodium levels ko kam kar sakte hain, isse fluid retention reduce hota hai.
Ek food jo dono contain karta hai, wo hai bananas, jismein bonus 3g fibre bhi hota hai. Breakfast ke liye ek banana lein, saath mein green tea ya coffee, aur aap better fluid balance ke raste par hain.
2. Pet saaf karo
Kabz aur dheere-dheere pachan se pet phoola hota hai, isliye zaroori hai ki aise kai khaane khaye jisme anavashyak fiber ho taki cheezein asaani se chal sakein. Roughage, jaise ki ise jaana jaata hai, gut mein chimney sweep ki tarah kaam karta hai, purane cells aur kachra ko hatata hai aur mal tyag ko niyamit rakhta hai.
Anavashyak fiber poori grains, badam, beans aur phal aur sabziyon mein milta hai, vishesh roop se chilko mein. Rozana kam se kam 30g anavashyak fiber (dono ghol aur angh) ka lakshya rakhein.
Yahan kuch high-fibre khane ke maatra ka varnan hai, gram mein.
Neeche di gayi soochi mein lagbhag 40g se kam hai.
75g (asadharan vajan) poori grains pasta: 7.5g 30g badam: 3.5g ½ can mishrit beans: 8.5g 50g raspberries: 4g 1 pear: 6g 1 medium aalu chhilke ke saath: 5g 1 bada slice poora grains ka bread: 4g”
3.”Wall” pilates aapke abs ko tone kar sakti hai
hool jaiye purane tareeke se sit-ups, Wall pilates ab tak ka sabse naya TikTok trend hai jo aapko ek surila kamar aur bas ek diwar ke sahare se achieve karne mein madad karta hai.
Kai tarah ke ab-toning vyayam hote hain, lekin mool wall crunch mein aapko seedha lete hue diwar ke paas hona hota hai, jahan aapki peeth diwar se lagbhag utni hi door hoti hai, jitna comfortable ho, aur aapki tangen seedhe diwar ki taraf hoti hain. Apne haath sir ke peeche rakhein, apne kandhe uthayein, apne abs ko dabaayein aur 1-2 second ke liye rokiyein. Dhire-dhire shuruaati sthiti mein lautkar dohrayein. Din mein do ya teen set mein 15-20 baar avritti poora karein, aapke fitness level par nirbhar karta hai. Agar aap apne wall pilates ke vyayam vistar ko badhana chahte hain, to YouTube par bahut se muft routines uplabdh hain.
4. Calorie kam karna madad karega
Energy intake ko rokna puri kahani nahi hai, lekin ek hafte tak aapka poshan maatra ghatane se kamar kam karne mein madad milegi. Agar aap har din 500 calorie kam karte hain, toh aap kam se kam ek pound kam kar lenge ek hafte ke dauraan. Iska ek saral tareeka yeh hai ki ek meal ko chhod dein; lagbhag 11am par der se nashta karein, dopahar ka khana chhod dein aur raat ko 7pm tak dinner karein aur aapko ek 16 ghante ki raat ki upvaas ke swasthya labh bhi prapt honge
Agar yeh bahut seemit hai, toh ek aur tareeka hai ki calorie wale pey padartho ko chhod do. Agar tum din ki shuruaat ek juice ya smoothie se kar rahe ho, do lattes pee rahe ho, aur ek glass wine se samapt kar rahe ho, toh tum aasani se 500 calorie ko liquid roop mein le rahe ho. Paani aur chai ya phir doodh ke saath coffee peene ka prayas karo, aur tumhara kamarband bhi iska jawab dega.
5. Stess Bhi Ik wja ho skti hai
Woh ghumti hui feeling pet mein pehla warning ho sakta hai ki hamare stress levels bda hua hai. Lambe samay tak chalne wala stress hamare pachan kriya ko vibhin tariko se prabhavit karta hai, khaaskar bda hua cortisol ka star (Jo ik stress hormone hai) hamare pet ke microbiome ko nakaratmak roop se prabhavit karte hain, jisse pet phool jaata hai.
Physical Activity – Kuch zyada bhaari hone ki zaroorat nahi hai – sabse zyada prabhavshali tanav kam karne wala hai. Ek tezi se 10-minute ka rozana walk kiya jaana manhag mood ko behtar banane ka saboot diya gaya hai, kaam ka din khatam karne ka niyamit rekhachitra banata hai, aur ek adhik shant shaam ko laata hai. Iske alawa, adhyayan ne dikhaya hai ki halki vyayam se gas ki zyada rukavat aane se bachaya ja sakta hai, sath hi yeh pet ke kitanuon ke liye bhi faydemand hai.
Pet ki sehat ko aur bhi badhane ke liye, visheshagya yeh mante hain ki hamari poshak tatvon ki matra badhane ka sabse accha tarika hamari pet ke bacteria ki vividhata ko badhana hai. Har bhojan mein kam se kam teen alag-alag podhe ko shamil karne ka lakshya rakho, aur isme fal, sabziyon ke alawa, jadi-bootiyon, masalon, akhrot, beej, poore anaj aur daal bhi shamil hain.
6. Kiwi se pait ko thanda karein or bloating kum kare
- Jab baat aati hai akele vyanjanon ki jo pait fulavat ko kam karne mein madad kar sakte hain, toh kiwi fal ek behtareen vikalp hai. Ek 2020 ka adhyayan ne paya ki roj do kiwi fal khane se pait mein pani aur gas ka sthirta kam hota hai. Vipreet rup se, kuch vyanjan aise bhi hain jo pait mein fulavat aur gas ke karan ho sakte hain, jaise ki daal aur daale, cruciferous sabziyan jaise Brussels sprout, patta gobhi aur phool gobhi, lehsun, pyaaz aur carbonated drinks, isliye agar aap pait ki fulavat se pareshan hain toh inse bachna uchit hai.
Kiwi fal ka ek dilchasp tareeka hai ki ise grill ya bake kiya hua machli ke saath ek teekhi salsa banane ki koshish karein. Lagbhag 2 chhilke hue kiwi fal, 1 chhilka hua chhota laal pyaaz, 1 peela hua peela mirch, 2 tamatar, 1 lehsun ki kali, ek chutki dhaniya, ko kisi bhojan prasanskaran mein rakhein saath hi 1 tbsp extra-virgin zaitoon ka tel, ek nimbu ka ras aur ek chutki namak aur kaali mirch daal kar. Pulse karein jab tak coarse, salsa ki tarah na ho jaye. Turant khaayein.