These measures for weight loss

These measures for weight loss🪶

वजन घटाने के लिए करें ये उपाय

1. Add Protein to Your Diet When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day (1, 2) A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3, 4). Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect (4, 5, 6) 2. Eat Whole, Single-Ingredient Foods One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat and processed food. Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits (7). Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Weight loss often follows as a natural "side effect" of eating whole foods. 3. Avoid Processed Foods Processed foods are usually high in added sugars, added fats and calories. What's more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods (8). 4. Stock Up on Healthy Foods and Snacks Studies have shown that the food you keep at home greatly affects weight and eating behavior (9, 10, 11). By always having healthy food available, you reduce the chances of you or other family members eating unhealthy. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots and hard-boiled eggs. 5. Limit Your Intake of Added Sugar Eating a lot of added sugar is linked with some of the world's leading diseases, including heart disease, type 2 diabetes and cancer (12, 13, 14). On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15). Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your diet. 6. Drink Water There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16, 17, 18, 19). Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people (20, 21). Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22, 23). 7. Drink (Unsweetened) Coffee Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn (24, 25, 26). Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50% (27, 28, 29). Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories. 8. Supplement With Glucomannan Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam. Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria (30, 31, 32). Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel. Shop for glucomannan supplements. 9. Avoid Liquid Calories Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage (33). It's also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34, 35). 10. Limit Your Intake of Refined Carbs Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease (36, 37). The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals and added sugar. 11. Fast Intermittently Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method. Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38). 12. Drink (Unsweetened) Green Tea Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss (39, 40). Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat (41, 42, 43, 44). Shop for green tea. Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea. Shop for matcha green tea. 13. Eat More Fruits and Vegetables Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less (45, 46). 14. Count Calories Once in a While Being aware of what you're eating is very helpful when trying to lose weight. There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat (47, 48, 49). Using an app or another electronic tool may be even more beneficial than writing in a food diary (50, 51).

वजन घटाने के लिए करें ये उपाय आजकलकी बिजी लाइफ में अनियमित दिनचर्या व असंयमित खान-पान के चलते लोगमोटापे और बढ़ते वजन का शिकार हो जाते हैं। मोटापा अपने साथ कई बिमारियों को दावत देता है। मोटापा वाकई में एक रोग है। मोटापे की समस्या से दिल के रोगों को खतरा कई गुना तक बढ़ जाता है। इसके साथ ही शरीर में भारीपन आने से उठना-बैठना , चलना-फिरना मुश्किल हो जाता है। मोटापे से जोड़ों में दर्द की समस्या का होना भी आम है। अगर आप भी मोटापे के कारण परेशान हैं तो इन उपायों से आप मोटापे से छुटकारा पा सकते हैं। उपाय:- * तेल, घी या अधिक मीठा खाना कम से कम खाएं। * सुबह नाश्ते में आम, अंगूर, सेब,खरबूजा, लीची, आदि जैसे मौसमी फल खा सकतें हैं। लेकिन अगर आपको भूख नहीं है तो फलों का एक गिलास सादा जूस ले सकते हैं। * दोपहर के खाने में आपको गेंहू की रोटी व सब्जी के साथ दही ले सकते हैं। * रात के खाने में आप सब्जियों का सलाद खाएं। * अपने खाने में फैट वाली चीजों को शामिल न करें। * फास्टफूड, जंक फूड, कचोरी, समोसे, पिज्जा, बर्गर न खाएं। * कोल्ड ड्रिंक्स न पिएं। क्योंकि कोल्ड ड्रिंक्स में शुगर होती है, जिससे मोटापा बढता है। * खाने में टमाटर व गोभी को ज्यादा तरजीह दें। * खाना खाने के बाद गुनगुना पानी पीएं इससे आपका पाचन तंत्र भी सही रहेगा। * खाना खाने के तुंरत बाद बैठे नहीं बल्कि कुछ देर टहलें। * खाने में आलू, अरबी व चावल खाने से बचें। यह सब वजन बढ़ाने में सहायक हैं। व्यायाम भी है जरूरी:- शरीर की चर्बी को कम करने के लिए सिर्फ सही खानपान ही जरूरी नहीं है। इसके साथ आपको एकसरसाइज भी करना चाहिए। अगर आपके पास समय की कमी है तो आप सुबह या शाम आधे घंटे तेज गति वॉक कर सकते हैं या इसके अलवा साइकलिंग या स्वमिंग भी कर सकते हैं। वजन घटाएं लेकिन संभल कर:- मोटापे से परेशान लोग चाहते हैं कि उनका वजन तेजी से कम होने लगे ऐसे में वे डाइटिंग या ज्यादा एकसरसाइज करने लगते हैं जो कि गलत है। यह सही तरीका नहीं है वजन घटाने का। आपको धीरे-धीरे अपने खाने की संतुलित मात्रा लेना शुरु चाहिए और कोशिश करें कि कम से कम कैलोरी वाला खाना लें। हर हफ्ते आधा या एक किलो वजन घटना आपकी सेहत के लिए सही है। फलों का रस:- कुछ लोगों का ऐसा मानना है कि फलों के रस से वज़न कम होता है। अगर आप वज़न कम करने के लिए फलों के रस का सेवन करना चाहते हैं, तो गाढ़े जूस का सेवन बिलकुल ना करें। ज्यादा से ज्यादा पानी लें:- अपने बैग में हमेशा पानी की बोतल रखें। पानी पीने से भी शरीर की कैलोरी खर्च होती है। प्यास लगने पर कोल्ड ड्रिंक या सोडा वाटर का सेवन नहीं करना चाहिए।