How To Lose Weight Naturally :- Hindi Guide

हो सकता है कि आपने अपने समग्र स्वास्थ्य को बेहतर बनाने, अधिक ऊर्जा प्राप्त करने, या किसी प्रतियोगिता या विशेष कार्यक्रम की तैयारी के लिए बेहतर आकार पाने का फैसला किया हो। लक्ष्य कुछ भी हो, आप निश्चित रूप से अकेले नहीं हैं। इस दुनिया में ज्यादातर लोग जानते हैं कि इसे अतिरिक्त शरीर के वजन के साथ रहना पसंद है, और यह वजन घटाने को बनाए रखने के लिए संघर्ष हो सकता है।

यह मानते हुए कि आप पहले से कम वजन वाले नहीं हैं (आप इसे निर्धारित करने के लिए बीएमआई कैलकुलेटर का उपयोग कर सकते हैं) और स्वस्थ तरीके से वजन घटाने के बारे में जाना है, तो फिट होने और स्वस्थ वजन तक पहुंचने पर काम करने के लिए कभी भी बुरा समय नहीं होता है।

लेकिन अगर आपने कभी अतीत में ढिलाई बरतने की कोशिश की है, तो आप जानते हैं कि यह जरूरी नहीं है कि आप अपने आहार में बदलाव करें और अधिक व्यायाम करें। यही कारण है कि विशेषज्ञ हमेशा अपने पसंदीदा सुझाव और सुझाव दे रहे हैं।

समय की छोटी फटने के लिए व्यायाम करने से लेकर, साप्ताहिक मेनू बनाने तक, यहाँ और वहाँ एक धोखा भोजन करने के लिए, नीचे दिए गए आहार और जीवन शैली की युक्तियाँ आपको अपने स्वास्थ्य और फिटनेस के लक्ष्यों को प्राप्त करने में मदद कर सकती हैं। बस याद रखें, यह केवल वजन कम करने के बारे में नहीं है, बल्कि एक बेहतर स्वस्थ, खुशहाल जीवन जीना है।

कैसे वजन कम करने के लिए 5 कुंजी

1. “मेटाबॉलिज्म डेथ फूड्स” को हटा दें

जब यह सीखने की बात आती है कि तेजी से और आसानी से वजन कम कैसे करें, तो कुछ सामान्य मुद्दे रास्ते में आ सकते हैं। कुछ के लिए, शोध से पता चलता है कि एक या अधिक स्वास्थ्य समस्याएं हो सकती हैं जो उन्हें वजन कम करने से रोकती हैं (शारीरिक गतिविधि, आनुवांशिकी, मानसिक स्वास्थ्य की स्थिति और सामाजिक आर्थिक स्थिति जैसे कारकों के अलावा)। सबसे पहले और सबसे महत्वपूर्ण, किसी भी बाधा को पहचानने की कोशिश करें जो आपको परिणाम देखने से रोक रही है, जैसे:

  • थायराइड के मुद्दे
  • लीक आंत सिंड्रोम, ऑटोइम्यून रोग और सूजन
  • हार्मोनल और अधिवृक्क मुद्दे (“अधिवृक्क थकान”)
  • सेलुलर विषाक्तता
  • कैंडिडा अतिवृद्धि

इन बाधाओं को दूर करने और उन्हें दूर करने के लिए, कुछ खाद्य पदार्थों से बचने पर विचार करें जो आंत से संबंधित मुद्दों को पैदा करके सूजन को खत्म करने और ट्रिगर करने में योगदान कर सकते हैं। मैं इन चयापचय मृत्यु खाद्य पदार्थों को बुलाता हूं, जिन्हें आप स्वस्थ विकल्पों के साथ निकालना और प्रतिस्थापित करना चाहेंगे।

फास्ट फूड और प्रोसेस्ड फूड्स: दुर्भाग्य से, जिन खाद्य पदार्थों के अध्ययन से पता चलता है कि हमारे पास एक उच्च जैविक प्राथमिकता है (वे चीनी और कैलोरी में उच्च हैं), और जो अधिक भोजन में योगदान करते हैं, वर्तमान में सबसे सस्ता और सबसे सुलभ हैं।

यह प्रयास करता है, लेकिन किसी भी फास्ट फूड को काट देता है, जो अपील करने के लिए एडिटिव्स और अत्यधिक सोडियम पर निर्भर करता है, और लंबे संघटक सूचियों वाले खाद्य पदार्थ जिनका उच्चारण करना मुश्किल है।

फलों और सब्जियों की अधिक खपत और वसा / तेल और मिठाई / पेय पदार्थों की कम खपत मोटापे को रोकने में मदद करने के लिए दिखाया गया है।

इसके बजाय क्या करें: न्यूनतम रूप से संसाधित, पूरे खाद्य पदार्थ खाएं जो आदर्श रूप से खरोंच से पकाया गया हो।
जोड़ा गया चीनी: लोकप्रिय धारणा के विपरीत, वसा पहली चीज नहीं है जो आपको मोटा करेगी … यह बहुत अधिक चीनी की खपत है। चीनी को कॉर्न सिरप, डेक्सट्रोज, फ्रुक्टोज, जूस कंसन्ट्रेट, माल्टोडेक्सट्रिन, कच्ची चीनी और ब्राउन शुगर जैसे नामों से छिपाया जा सकता है।

इन शर्करा को अक्सर उन चीजों में छिपाया जा सकता है जो फलों के रस, ग्रेनोला बार, ड्रेसिंग और प्रोटीन बार सहित स्वास्थ्य खाद्य पदार्थों की तरह लगती हैं।

इसके बजाय क्या करें: प्राकृतिक मिठास जैसे हरे रंग की स्टीविया और कच्चे शहद के साथ इन सभी प्रकार की चीनी को हटा दें और बदल दें, लेकिन इन दोनों को कम मात्रा में लें।

परिष्कृत अनाज: मुझे पता है कि ऐसा लग सकता है कि गेहूं की रोटी की तरह “साबुत अनाज” स्वस्थ हैं, लेकिन अधिकांश आपके चयापचय में मदद करने से दूर हैं।

अनाज में मुख्य यौगिकों में से तीन लस, स्टार्च और फाइटिक एसिड होते हैं, जो सभी मुद्दों का कारण बन सकते हैं।

ग्लूटेन सूजन पैदा कर सकता है, स्टार्च जल्दी से चीनी में बदल जाता है, और फाइटिक एसिड खनिजों को बांधता है, उनके कुछ अवशोषण को अवरुद्ध करता है।

इसके बजाय क्या करें: फलों और सब्जियों के साथ अनाज के अपने दैनिक सेवन को बदलें, या अंकुरित अनाज की रोटी या खट्टे के रोजाना एक टुकड़े तक का सेवन करें।

यदि आप अनाज को पूरी तरह से नहीं खाना चाहते हैं, तो इसके बजाय अंकुरित और किण्वित अनाज लें, जिसमें कम एंटीन्यूट्रियंट होते हैं और अधिक भरने होते हैं।

जब आटा का उपयोग करने की बात आती है, तो बादाम या नारियल के आटे पर स्विच करें – यह वसा हानि के लिए एकदम सही आटा है।

कैनोला या वनस्पति तेल: कैनोला तेल या अन्य वनस्पति तेल कई प्रसंस्कृत खाद्य पदार्थों में पाए जाते हैं जो आपके वसा हानि को धीमा कर सकते हैं।

इसके बजाय क्या करें: अधिक तेजी से वसा हानि को बढ़ावा देने के लिए सभी वनस्पति तेलों को फायदेमंद नारियल तेल और घास खिलाया मक्खन के साथ बदलें।

2. ये 4 फैट-बर्निंग फूड्स रोज खाएं

यहाँ कुछ शीर्ष वसा वाले खाद्य पदार्थ हैं जो आपके चयापचय को पुनर्जीवित करने में मदद कर सकते हैं:

क्वालिटी प्रोटीन: यदि आप अपने शरीर को वसा जलाने वाली भट्टी में बदलना चाहते हैं, तो आपको भरपूर मात्रा में प्रोटीन खाने की जरूरत है।

प्रोटीन मांसपेशियों के निर्माण खंड हैं, जो एक स्वस्थ चयापचय का समर्थन करते हैं।

इसके अलावा, प्रोटीन वसा के रूप में संग्रहीत होने की कम से कम संभावना है।

प्रति दिन शरीर के वजन के प्रति पाउंड 0.5 और 1 ग्राम प्रोटीन के बीच पाने के लिए निशाना लगाओ। उदाहरण के लिए, यदि आप 150 पाउंड वजन करते हैं, तो एक दिन में लगभग 80-100 ग्राम प्रोटीन की शूटिंग करें।

क्या खाएं: ग्रास-फेड बीफ, ऑर्गेनिक चिकन, फ्री-रेंज अंडे, जंगली-पकड़ी गई मछलियां जैसे सैल्मन, लैंब, वेनीसन और बोन ब्रोथ प्रोटीन में सबसे अच्छे खाद्य पदार्थ हैं।
नारियल: नारियल में MCF होता है

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