23 best food jo belly fat kuch hi dino mein khatam kar denge.

23 best food jo belly kuch hi dino mein khatam kar denge.

Belly fat hona ek bohot badi bimari hai. Isse na sirf apki clothing bekar lagti hai balki yeh bohot si bimariyo ka karan bhi ho sakta hai jese daibetes aur heat desease. Ye kisi ke bhi sath ho sakta hai kisi bhi age ya kisi bhi gender ke sath ho sakta hai . To apko iske upar bohot jaldi hi dhyan dena shuru kar dena chahiye ese foods khakr jo apka body fat kam karne mein madad kare. Maine 25 ese foods ki ek list tyyar ki hai jo apka belly fat kam karne mein madad karenge. Lekin, usse pehle ham ye jan lete hai ki belly ke aaspas fat kyu jama hone lagta hai.

stomach ke aas-pas fat kyu banne lagta hai?

 

STOMACH KE AAS-PAS FAT KYU BANNE LAGTA HAI?

 

~ hOrmonal changes ki wajah se.

Hormones fat ke ikhatta hone mein bohot bada role play karte hai kisi bhi tarah ke hormones ke badlaaw se se esa ho sakta hai jisse apki bhuk bad sakti hai, metabolism slow ho sakta hai aur stress level bhi badata hai jisse belly ke pas fat jama hone lagta hai.

 

~ genes

Bohot se logo mein genes se hi motapa hota hai to agar motapa apke genes mein hi hai to is wajah se apke stomach ke pas fat ikhatta ho jata hai.

 

~ stress

Human nature mein hi esa hota ki hum stress mein hone par zyada khate hai to ye bhi fat increase hone ka reason ho sakta hai.

 

~ zyada mitha khana

Zyada mitha khana sabse badi wajah hai belly fat ke badne mein kyunki isme bohot tarah ke preservatives aur artificial colors hote hai jo bohot jaldi fat increase karte hai.

 

23 best foods jo belly fat kam karne mein madad karenge.

 

1. fruits

fruits

Fruits mein bohot zyada quantity mein vitamins aur minerals hote hai. Isliye stomach ka motapa kam karne ke liye fruits ko apni daily diet mein shamil karna accha rahega.

Khatte fruits jese Orange, Lemon, Kiwi aur tangerine apke metabolism ko tez karne mein bohot madad karte hai aur jo in fruits mein acid hota hai wo baki fruits ke bajaye zyada tezi se fat burn karta hai.

Dusre fat-burning fruits: apples, watermelons, grapes aur strawberries.

 

2. pulses (daal)

PULSES

Daal mein bohot zyada protein hota hai aur calories aur fat bohot kam hota hai. Daal mein mojud lean protien muscle build karne mein madad karta hai, metabolism ko tez karta hai aur body ke functions ko bhi badata hai. Saadi ubli hui daal masale wali daal se zyada healthy hoti hai.

 

3. fish

FISH

Fishes mein bhi bohot zyada protein aur omega-3 fatty acids hota hai. Protein muscle build karne mein madad karta hai, aur omega-3 fatty acid sharir se sujan kam karta hai metabolism rate badata hai. Sujan jitni kam hogi weight badne ke chance bhi utne hi kam honge.

 

4. almonds (badam)
ALMONDS

Badam khane se apka stomach bohot der tak bhara rehta hai, aur ye good fats hote hai jo apki diet mein calories add nahi karte hai. Almonds se bohot niutrients milte hai jo fat kam karne mein madad karte hai aur ise vegetarians bhi kha sakte hai. Inme omega-3s bhi hota hai jo energy aur metabolism badata hai.

 

5.  beans aur legumes (beans & phaliya)

BEANS AUR LEGUMES

Beans aur legumes mein bhi bohot protein, fiber, vitamins, aur minerals hote hai. Inhe roz khane se zyada bhuk nahi lagti hai or apki overeating ki samsya bhi isse dur ho sakti hai. Aur sath hi inse bohot zyada protein milta hai or ise vegetarians bhi kha sakte hai. 3 alag-alag legumes ko mix karke khane ki koshish kariye jisse apki body ko alag-alag micronutrients mile.

 

6. palak aur dusri hari sabziyan.

 PALAK AUR DUSRI HARI SABZIYAN.

Hari sabzi jese palak, hari muli, gajar, broccoli aur salip mein vitamins, minerals, water aur dietary fiber hota hai aur inme fruits se bhi kam calories hoti hai. Yeh sabziyan belly fat kam karne mein madad karti hai aur overeating bhi nahi hone deti aur ye metabolism ko tez karti hai, apke digesion ko thik rakhti hai aur colon ko bhi saaf karti hai. Ap in sabziyon ko snacks ke taur par bhi kha sakte hai jese cucamber, carrot aur beetroot (chukandar) aur ye junk food khane se kahi zyada behtar hai.

 

7. dairy products

 DAIRY PRODUCTS

Dairy products jese full-fat milk, full-fat yogurt (dahi), aur feta cheese (paneer) ko apni diet mein zarur shamil karna chahiye. Full-fat dairy products isliye zaruri hai kyunki inme nutrients hote hai jisse apko kafi der tak bhuk nahi lagti hai jisse apko weight loss karne mein bhi madad hogi.

 

8. Oatmeal

OATMEAL

Oats mein bohot fiber hota hai. Inme insoluble fiber aur carbohydrates hote hai jo apki bhuk ko rokte hai, isse apko workout karne ki strength milti hai aur body se fat bhi kam karta hai. Ek bowl mein milk aur oats roz subah khane se behtar breakfast ap kuch or nahi le sakte. Lekin jab ap oats kharide to ye zarur dekh lein ki ap saade oats le kyunki flavour wale oats mein sugar aur dusre chemicals hote hai.

 

9. peanut butter ( mungfali ka makkhan)

PEANUT BUTTER

Peanut butter mein calories bhale hi zyada hoti ho lekin ye ek best food hai apke breakfast ko mithas dene ke liye. Kyunki, peanut mein bohot protien aur healthy fat hota hai jo ki weight gaine hone ke chances ko kam karta hai. Lekin, ap ye zarur dhyan rakhiye ki ap roz peanut butter 2 tablespoon se zyada na le.

 

10. olive oil ( jaitoon ka tel)

OLIVE OIL

Olive oil ka tel ek halka, kam calorie wala, swaadisht, aur acchi khushboo wala oil hota hai jo ki weight loss or apki health ke liye bohot accha hai. Kyunki ye bad or LDL cholestrol ko kam karne mein madad karta hai, aur good or HDL cholestrol ki levels ko badata hai. Ye weight loss friendly hota hai aur heart health ke liye bhi bohot behtareen oil hai.

 

11. whole grains

WHOLE GRAINS

Whole grains jese bajra, kinnoa, aur brown rice mein protein, vitamins, minerals, aur dietary fibre hota hai. Yeh sab khane se apki bhuk zyada nahi badegi apke muscle build honge, digesion thik rahega aur colon bhi saad rahega, Isse apka belly fat aram se kam ho jayega.

 

12. protein powder

PROTEIN POWDER

Protein powder ek badiya option hai agar ap whole grain foods le sakte hai jinme protein hota hai. Ap whey protein le sakte hai, ya koi dusra vegan protein powder, ya phir ghar me bana protein powder le sakte hai apni body ke muscle mass ko badane ke liye, metabolism ko badane ke liye, aur apne belly fat se chhutkara pane ke liye wo bhi sirf kuch hi dino mein.

 

13. chia seeds (chia ke beej)

 CHIA SEEDS

Chia beej weght loss ke liye bohot hi badiya hai. Ab ye ek trend ban chuka hai ki chia beej smoothies, sabziyo, aur breakfast ke sath liye jate hai. Inme bohot protein aur healthy fat hota hai. Chia beej ke 2 tablespoon mein 10 gram dietary fibre hota hai. Agar chia seed khate hai to din ke baki samay apko zyada bhuk nahi lagegi jo apko overeating se bachahta hai, digesion ko bhi thik karta hai aur metabolism ko bhi badata hai aur weight loss karne mein bhi madad karta hai.

 

14. mushrooms

MUSHROOMS

Vitamin D ki kami ki wajah se apke stomach pr asar padta hai. Mushrooms se kafi acchi matra mein vitamin D aur protein hota hai aur bohot kam calorie hoti hai. Ap bohot asani se mushroom soup bana sakte hai, ya phir sandwich bana kar bhi kha sakte hai wo bhi calories ki tension liye bina.

 

15. raspbarries.

RASPBARRIES.

Raspbarries mein vitamin C hota hai, jo ki natural antioxidant hota hai jo sharir toxin ko bahar nikalne mein madad karta hai aur inme dietary fibre bhi hota hai. Daily 30 gram raspbarrie lene se 300 calorie kam hoti hai jiska matlab ek saal mein 13.6 kg weight kam hoga. Jiska matlab raspbarrie belly fat kam karne mein bohot zyada asardar food hai. Apni diet mein raspbarrie ko shamil kijiye aur bohot jald hi flat tummy hasil kar lijiye.

 

16. coconut oil

COCONUT OIL

Coconut oil khoon ke lipd level par asar dalta hai aur stomach ke fat ko bhi kam karne me madad karta hai. Coconut oil Bad blood cholesterols level ko kam karta hai, digesion ko sudharta hai, aur immunity ko bhi badata hai. khana pakane ke liye bhi khaad grade coconut oil ka istemal kare.

 

17. soup

 SOUP

The Vegiterranean Diet ke lekhak Julieanna Hever ke anusar khana khane se pehle soup lene se ap kam calories lete hai. Jisse belly ke pas fat jama hone ke chances kam ho jate hai. Apko vegetable, chicken, aur mushroom soup hi lena chahiye. Agar soup ghar par bana hoga to apko zyada fayda milega.

 

18. eggs

EGGS

The International Journal of Obesity ki ek study ke anusar egg breakfast ki tulna bagel breakfast se ki gayi to pata chala ki dono mein ek jesi hi calories hai. Iska resulte bohot choka dene wala tha, jin logo ne isme hissa liya tha aur daily 2 egg breakfast mein khaye the unhone 65% zyada weight loss kiya tha, Unke belly aur kamar ke hisse me bhi 34% ki kami ayi thi. Ye sab isi liye hua kyunki eggs mein acchi matra mein protein hota hai aur pani aur fat-soluble vitamins bhi hote hai jo bhuk ko kam karte hai or lean muscle build karne mein madad karte hai.

 

19. Spicy chilli pepper (masaledar mirch)

SPICY CHILLI PEPPER

Mirch jese cayenne, hari mirch, aur laal mirch mein vitamin C aur capsaicin hota hai metabolic rate ko badata hai aur fat ko jalata hai. Ye mirch apko weight loos karne mein aur belly fat kam karne mein madad karte hai. Apne khane mein inhe milane se ye na sirf uska taste bada dengi balki apko slim hone mein bhi madad karengi.

 

20. broccoli

BROCCOLI

Broccoli fat karne ke liye sabse behtareen food hai. Ye motapa kam karne ke sath cancer tak mein madad karti hai. Issse bohot se fayde milte hai jese ye type-2 diabetes me bhi madad karti hai. Broccoli mein jo phytonutrients hote hai wo body se toxins ko bhi bahar nikal dete hai, sujan kam karte hai, metabolic rate ko badate hai, aur body ke immunity system ko bhi sudharte hai. broccoli soup ke sath lene par ap belly fat se bohot jaldi chutkara pa sakte hai.

 

21. nuts

NUTS

Nuts jese walnut (akhrot), pine nut (chilgoza) aur pistachios (pista) weight loss ke liye acche hai. Inme healthy fat aur protein hota hai jo apki satiety level ko badata hai, inka taste accha hota to ap inhe asani se kha sakte hai aur dusre junk food khane se bach sakte hai. 2015 mein ki gayi ek study ke anusar jo log nuts khate hai unka belly fat kam rehta hai.

 

22. farro (ek tarah ka gehu)

FARRO

Farro gehu product hai jise sukha hi becha jata hai. Ap isey pani mein thora paka ke aur soup or salad mila kar kha sakte hai. Inme dietary fibre, iron, B vitamins, zinc, protein, aur megnesium hota hai. Ye apko lambe samey tak bhuk nahi lagne deta hai aur lean muscle build karne mein madad karta hai. Ap farro breakfast, lunch ya dinner kisi bhi time le sakte hai.

 

23. yogurt (dahi)

 YOGURT

Dahi mein good bacteria hota hai jo apke digestion ko sudharta hai or apki sehat ka bhi khyal rakhta hai. British Journal of Nutrition ki ek study ke anusar scientist ne paya ki jin aurto ne probiotics liya hai unhone aurto se dugna weight kam kiya jin aurto ne esa nahi kiya tha. To dahi ko bhi diet me shamil kijiye.

 

To ye hai wo 23 belly fat ko kam karne ke liye foods jo apko apni diet mein zarur shamil karne chahiye. Chaliye mein apko kuch aur chize bhi batata hu flat tummy ke liye.

 

in chizo par bhi dhyan dijiye

 

  • Packaged fruit juice, soda aur energy drinks se bachiye.
  • Din ki har meal mein protein lijiye.
  • Apni diet se carb hata dijiye.
  • Jin foods mein fibre ho unhe zyada khaye.
  • Exercise belly fat ko kam karne ke liye bohot zaruri hai, Roz excercise karne ki koshish kijiye.
  • Apne khane par dhyan dijiye aur dekhiye ki ap kya aur kina kha rahe hai.

 

Apka belly fat ek din mein hi khatam nahi hone wala. Pateince rakhiye aur dhire apne ap changes notice kijiye apne goals ko utna hi rakhiye jitna ap kar sake aur please acchi adate dalne ki koshish kijiye. Mujhe lagta hai shayd apko is article se kuch help hu hogi.

Ye artcile apko kesa laga mujhe comment section mein zarur bataiye. 

THANKS

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