Pet ki Charbi Ghatane ke asaan Upay – Stomach fat (tond) ko kaise kare kam

Namaste pathko, aaj hum janenge ki pet ki charbi (stomach fat)ko kaise kam kiya jata hai.  App ye to jante hi honge ki badha (tond) hua pet kayi bimariyon ki jad hota hai jaise ki high blood pressure, diabetes, digestion related problems, saans foolna or yaha tak ki pet ka cancer. Bhada hua pet na kewal aapki sehat kharab karta hai balki aapki physical look or self confidence ko bhi buri tarah se parbhavit karta hai. Ye badi tond aapki dainik dincharya ko bhi prabhavit karta hai jaise ki aap jhukna, uthna, neeche bethna aadi kamon ko bhi dhang se nahi kar pate. Sabse badi problem un logo ke liye hoti hai jinke size ke kapde tak market mein asaani se nahi milte saath hi aapke dost aapko motu, bedol, dhol aadi namo se pukarne lagte hein.

Causes of Stomach Fat

 Aapki waist ke charo aur motapa bhadne ke kayi karan hein jaise :

• stress yani mansik chinta ya tanaav
• depression (अवसाद)
• alcohol ka sewan ya  doosre prakar ke nashe karna
• regular exercises na karna
• fast food , oily food, fatty tatha junk food khana
• khane ke turant baad pani pina
• physical inactive hona means dainik kaam kaaj na karna
• neend poori na karna ( need ki kami motape ke liye zimedaar hoti hai)
• aapni health ke prati jagruk na hona
• thyroid सम्बंधित problem hona
• aapki diet mein protein ki kami hona
• motapa aapki age or genetic guno par bhi nirbhar karta hai
• Upar diye gaye causes ke alawa bahut se doosre reasons bhi hein jo ki stomach fat bhadne ke liye zimedaar hote hein. Ye dhayan mein rakhiye ki kamar ka naap40 inches (102 cm)  se jayada males mein tatha 35 inches (88 cm) se jayada females mein hona  pet ke motape ko darshata hai. Karan chahe kuch bhi ho, aap is motape se aasani se chutkara pa sakte hein bas kewal apko apni diet, lifestyle aur health ka vishesh roop se dheyan rakhna hoga. Achi, halki or supachaya diet or healthy lifestyle habits apnane se aap kuch is hafto mein ek dum fit aur strong ban sakte hein.  Aapko mehngi exercise machines, fat loss pills, motapa ghatane wali surgery,  ya koi vishesh fat loss diet par paise kharchne ki jarurat nahi hai. Bas aap neeche diye gaye charbi kam karne ya ghatane ke liye kuch upay follow kijiye or paiye ek mahine ke andar celebrities jaisa sudol or akarshak look.

  Pet ki Charbi Ghatne ke Tips, Gharelu Nushke tatha Tarike | Home Remedies and Tips for Stomach Fat loss

  Yaha kuch pet ka motapa ghatne ke diet tips, exercises tips, lifestyle changes aur doosre tarike diye gaye hein jinhe aap dhayan se padhiye or apne jeewan mein apnaiye.
  Sugary foods or drinks se rakhiye parhej
  Aap sab jante hi honge ki jayada meetha khane se kayi bimariyaan lag sakti hein jinme se motapa or diabetes mukhya hein. Meetha aapki body ke metabolism per bhi negative effect dalta hai. Dhayan dijiye agar aapka metabolism achi hai to iska arth hai ki aapki body achi tarah se calories burn kar rahi hai saral sahabdon mein keh sakte hein ki aapka sharer jama fat ko calories ke roop mein kharach karta hai jis se aapka fat loss hota hai.
  Sugar ka metabolism liver mein hota hai.lekin jab aap bahut adhik matra mein sugar apni body mein dalte hein to ye fat ke roop mein body mein jama ho jati hai isse kayi parkar ki doosri problems bhi ho jati hein jaise insulin resistance, metabolic problems etc.
  Lab studies se ye sidh ho chuka hai ki sugary drinks peene se 60 percent bacho mein motapa ki samasaya badh sakti hai. Isliye sugar or sugar drink ka upyog kam se kam kare. Coffee, tea, sport drinks, soft drinks, bazaroo fruit juices aadi ka paryog ghataye.
  Fruit juice ki jagah poora fruit khana faidemand hota hai kyonki isse aapko fiber milta hai. Fiber sugar ke hanikarak prabhav ko khatam karta hai.
  Pet ki Vasa (fat) Door karnia hai to Khub Protein Khaiye – Janiye Kyon or Kaise?
  App sab jante honge ki protein se bharpoor chezein khane se aapki muscles banti hein. Itna hi nahi protein aapki metabolism kriya ko bhi bhadata hai. Kya aap jante hein ki muscles tissues choti choti fat burning factories hein? Ji haan, ye factories fat ko burn karti hein saral bhasha mein yu kahe ki agar aap fit rehna chahte hein to muscles banaiye. Saath mein protein ek acha calorie burning food bhi hai. Iske alawa, ye body mein blood glucose levels ko bhi niyantrit karta hai tatha use normal banaye rakta hai. Ye dhayan rakhiye ki aapke shareer ke har pound ke liye 1 gram protein ki jarurat hoti hai.
  Ricotta cheese, shellfish, turkey, skinless chicken, salmon , egg aadi mein protein bharpoor matra mein paya jata hai. Tofu, doodh, soyabeans, soya milk, dal, hare matar aadi kuch ache vegetarian protein source hein,
  Breakfast ko Khabi na karein Skip
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  Ye baat apni fat loss diary mein note kar lijye ki breakfast yani din ka pehla aahar sabse jaruri hota hai. Subhe kiya jane wala breakfast aapko na kewal weight management me madat karta hai balki wo aapko jaruri energy dene ke saath dher sare vitamins of doosre jaroori nutrients bhi deta hai.  Apne breakfast mein fat or sugar ka prayog kabhi mat kijiye. Din ki shuruvat aap bread, grains, low fat milk, dahi, hari sabjiyan, fiber rich fruits aadi kha kar kar sakte hein. Coffee aur tea ki sathan par aap green tea pee sakte hein. Green tea mein weight reducing properties ke saath anti oxidants properties bhi hoti hein yani fitness ke saath wo aapko jayada samay tak jawan rakhti hai. Isliye hum keh sakte hein ki sahi dhange se pet ka motapa hatane ke liye breakfast ek mukhya  bhojan hai.
  Baar baar khaiye lekin kam khaiye
  Kamar ki charbi burn karne ke liye agli tip ya upay yeh hai ki aap apne bhojan ko 2 ya teen baar khane ki bajaye 5 ya 6 baar mein khaye. Ek baar mein jayad bhojan khane se aapka sharer poore bhojan ko pacha (digest) nahi pata or ye indigested food fat ke roop mein aapke shareer mein store ho jata hai. Ek baar mein kam khane se aapki metabolism achi rehti hai, aapka digestion acha rehta hai, body ka energy level bana rehta hai aue aap jayada active rehte hein. Ho sake to apne diet mein protein ki matra bhadiye kyonki protein sabse dheere pachta hai or aapko lambe samay tak full (tript) rakhta hai iske phalsawroop aap kam khate hein aur fit rehte hein.
  Bharpoor Neend Lijiye (Take Plenty of Sleep)
  Neend kam lene se ya kam sone se na kewal aapka motapa bhadta hai balki aap kayi  or bemariuon ke bhi shikar ho jate hein. Isliye rojana aap 7 se 9 hours ki neend jaroor lein.  Neend ki kami sharer mein cortisol namak stress hormone ko bhadati hai. Hormone ki bhadi hui matra aapko khane ke liye utejit karti hai. Saath mein hi kam need aapki metabolism par vipreet (negative) asar dalti hai aur aap jante hein ki kam metabolism means weight gain.  Neend aapne aap mein hi ek dawa hai jo ki weight loss se lekar kayi prakar ki jatil bimariyon ko theek karne ki shamta rakhti hai.
  Apna खान-पान kijye sahi
  Junk food, fast food, sugary food, oily food etc. se parhej kijiye. Ye foods aapke et ko bharne ke saath apke sharer mein fat bhi bharte hein. Maida or plain aate ki jagah bhusi ya chokor mila aate upyog kare. Chawal bhi sharer ko mota karte hein isliye kam se kam chawal ka upyog kijeye. Yadi aap apni diet kam karna chahte hein to use dheere dheere kam kijiye aur iske saath apni diet menu mein hari sabjiyan or taje fal ka upyog karein. Kaju dry fruit ke alawa ek muthi dry fruit roj khaiye aur aisa karne se aapke sharer ko bharpoor matra mein poshak tatwa milenge saath hi aapka weight bhi control hoga.  Week mein ek din vrat karna acha mana jata hai. Vrat aapki body ki safai (detoxify) karta hai or sharer mein jama hue fat ko bhi kam karta hai.
  Din mein kayi baar pani peejiye or koshish kijiye ki aapki body hamesha well hydrated rahe. Paani ek natural detoxifier hai jo aapki body se hani karak tatwon ko bahar niklta hai. Pani pine se aapki twacha bhi glowing bnati hai. Kabhi bhi khana khane ke turant baad pani ka sewan na karein kyonki aisa karne se aapki pachan kriya prabhavit hogi or aapki tond bhadne lagegi. Hamesha khana khan eke 2 ghante baad pani peeyein aue yahi bahut hi jaruri ho to ek cup gunguna pani khane ke baad pee sakte hein.
  Ye bhi dhayan rakhiye ki khane ko kam se kam 30 baar chaba kar andar niglein. Isse aapka pachan acha hoga or constipation, fat deposition aadi samasayein (troubles) nahi hingi.
  Khana aaram se beth kar kijiye. Jaldi jaldi ya daudte bhagte khana khane se aapki body stress mein aa jati hai or aapka digestion slow ho jata hai aur aap jante hein ki slow digestion means  weight gain.
  Ek baat aur, bhojan kabhi bhi gusse or stress mein nahi khana chaiye. Pehle khud ko relax karein fir aaram se beth kar bhojan karein.
  Alcohol, tobacco aue doosre nashile padarthon se door rahiye.  Ye padarth nishchit roop se aapki health par bura asar dalte hein.
  Rojana karein sair
  Aapko yeh batane ki jarurat nahi ki rojana ghumna ( daily walk) aapki sehat ki liye kitni jaroori hai. App shaam ko 45 minutes sair kijiye or ho sake to subhe shaam 25-25 minutes jaroor chaliye. Chalne ki gati beech beech mein bhadiye or har 5 minutes ke baad 1-2 minite ka aaram karein. Studies ke anusaar rojana chalne se shareer ki calories burn hoti hein. Niyamit chalne ki aadat dalne se aap kuch hi hafton mein sudol body pa sakte hein or aap lambe samay tak young dikh sakte hein.
  Healthy fats khaiye
  Unhealthy fats khane se motapa aur charbi bhadte hein usi parkar ache essential fats khane se aapki metabolism achi rehti hai, aap lambe samay tak jeete hein or aap hamesha fit and fine bane rehte hein.
  Konse fats ache hein? polyunsaturated fats  (especially omega-3s) jo ki machli or nuts jaise akhrot mein paye jate hein tatha  monounsaturated fats jo ki olive oil (jaitun ka tel), fish oil, peanut butter mein paue jate hein.
• Fiber ki Matra increase karein
  Agar aapko pet ki charbi kam karke flat tummy pani hai to fiber yukt cheezon ka sevan bhadein. Fiber aapki body mein jaakar fool jate hein jisse aapko appetite kam hota hai tatha aapko bhookh kam  lagti hai. Aapko har din 10 se 14 grams tak fiber graham karna chaiye. Fruit, vegetables, oats, lentils (dal) aadi mein fiber parchoor matra mein paya jata hai.
  Pet ka fat ghatane wali Exercises
  Exercises ke fayde to hum sab jante hein lekin is roj kuch hi log karte hein. Agar aap vastav mein apne stomach ki charbi ko hatana chahte hein or zindgi bhar rog mukt rehna chahte hein to ek regular exercise routine plan kijiye. Exercise ki shuruvat hamesha stretching se karni chaiye. Akele stomach fat ko target mat kijiye, full body workout karne se aaki pet ki charbi svatah hi khatam ho jayegi. Cardio exercises ko apne plan mein shamil karein. Aisa karne se aapka weight loss teji se kam hoga. Walking, cycling, jogging, running, swimming or aerobics exercises ke dwara aap jaldi hi fit ho sakte hein. Cardio exercises ke saath strength training bhi jaroori hai. Isse aapki muscles bangegi or aap jante hein ki good muscles means no more fat.
  Exercises to jaroori hein hi lekin iske saath yeh bhi jaroori hai ki aap din bhar physical active rahe. Aalas ko tayag dijiye or physical active rehne ki koshish karein jaise ki gardening kijiye, lift chod kar seedhi ka upyog karein, khel kood mein hissa lijiye, chat par ghumiye, gaadi ki jagah cycle ka paryog karein aadi.
  Pet Kam karne ki Yoga Exerciises
  Bharat yoga sadhna ka desh hai. Yaha bahut se yoga guru hein un mein se sab se lokpriye hein bana ramdev. Aap yoga or yoga asana ke dwara apni kamar ki charbi aasani se hata sakte hein. Yoga asan ek bahut hi upyogi sadna hai jo na kewal aapke sharer ko fit or sundar banati hai balki aapko relaxed or stress free rakhne mein bhi madad karti hai.  Tadasana, surya namaskar (Sun Salutation), padahastasana naukasana, ustrasana, dhanurasana, paschimottanasana (Seated Forward Bend), shavasana, bhujanasana aadi yoga exercises aapki stomach fat loss ke liye bahut upyogi ho sakti hein. In yoga asanas ka use pregnany, back injury tatha surgery ke patients ko nahi karna chaiye.

  Popular Home Remedies (gharelu nuskhe) to Reduce Stomach (belly ) Fat Naturally

  Yaha kuch top popular home remedies yani desi gharelu nuskhe diye ja rahe hein jinhe aap use karke apne pet ki charbi ghata ya hata sakte hein.
  Vinegar Pijiye weight kam kijiye
  Ek japani study ke anusaar, jo log din mein 1 to 2 tablespoon vinegar (sirka) peete hein unka weight 2 months mein ashryajanak roop se ghat jata hai. Unki theory ke anusaar sirke mein paya jane wala acetic acid protine produce karta hai aue ye protein fat ghatane mein madad karte hein.
  Saral Upay – Nimbu pani for stomach fat
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  Aap jante hein ki fat ka metabolism liver mein hota hai. Nimbo pani aapke liver ko saaf rakhne mein madad karta hai iske falsawroop aapka liver achi tarah se kaam kar pata hai or excess fat ko body mein jama hone se rokta hai. Nimbu paani aapki body ko hydrated rakhta hai or aapki skin ko bhi healthy, glowing or younger looking banata hai. Subhe uthte hi ek glass gungune pani mein ek nimbu ka ras ghol ke pijiye. Aisa rojana karne par aap kuch hi dino mein apne vajan mein fark mehsoos karne lage gain.
  Ginger tea (adrak chai) bhi hai upyogi
  Adhrak pachan kripya bhadane ke liye upyogi hai saath mein hi yeh ek acha thermogenic padarth hai jo ki body ka temperature bhadata hai or iske falsawroop fat burn hota hai. Iske saath hi yeh cortisol stress hormone ki matra ko kam karta hai tatha metabolism ko tej karta hai. Rojana adhrak chai pee kar aap apna pet teji se ghata sakte hein. Bas aap adhrak ko pani mein ubaliye . Chan ne ke baad isme adha numbu ras milaye  aur ant mein thoda sa sehad(honey) milakar pee lijiye.
  Garlic (Lehsun) for Tummy fat
  Agar aapke ghar mein lehsun hai to aapko pet ki charbi ki samasaya se ghabrane ki koi jarurat nahi. Lehsun na kewal fat ghatane mein madad karta hai balki ye sharer ki anaya bimari jaise high blood pressure, high cholesterol aadi ko bhi jad se mita deta hai. Lehsun ko aap apne khane ke saath upyog kar sakte hein. Aap roj subhe kache garlic ka sewan bhi kar sakte hein. Ek aasan gharelu nushka ye hai ki roj subhe uthne ke baad aap 3 garlic cloves chabaiye or turant baad nimbu paani pee lijiye. Aisa roj kijiye or apne sehat or shareer mein farak dekhiye.
  Dalchini (cinnamon) se karein motapa kam
  Dalchini ka meetha swad aapki fat nahi bhadega balki ye spice aapki metabolism ko durust karegi tatha iski thermogenic gun aapke sharer mein jama fat ko ghatane mein madad karenge. Aap dalchini ka use apne khan eke saath kijiye.  Ise aap salad par chidak kar, toast par chidak kar tatha apni tea of coffee mein milakar bhi kar sakte hein.
  Kheera khaiye
  Kheera (cucumber) mein pani ki parchur matra payi jati hai. Saath mein hi isme kuch ache minerals bhi paye jate hein aur sabse achi baat yeh hai ki hai ek low calorie food hai. Aap khere par nimbu laga kar din mein kabhi bhi kha sakte hein. Nimbu ke acidic gun aapke fat ko kaat kar hatane mein madad karenge jabki kheera aapko full rakhega aur aapke body mein fat bhadne se rokega.
  Ayurvedic Detox Tea Baniye – Sahreer ko karein bheetar se saaf
  Aap aapne ghar mein ek vishesh ayurvedic detox drink banakar apni body ko andar saaf rakh sakte hein. Is chai ke paryog se aapka sheer to saaf rahega hi saath mein aapka unwanted fat bhi kam hoga. Iske recipe aasan hai, bas aapko half teaspoon dhania, jeera aur methi seed powder 4 cup paani ke saath 5 minute boil karna hai. Is mixture ko chaan lijiye aur din mein 5-6 baar is chai ko thoda thoda karke pejiye.
  Chia seeds (tukh malanga beej) Ka kariye sevan
• Chia ke beej mein fat ghatane wale sabhi gun hote hein. Ismein ache fat omega-3 fatty acids ki parchoor matra payi jati hai. Saath mein isme fiber or calcium bhi achi matra mein paye jate hein. Ye vegetarian logo ke liye vardan hai jo maas machli se door rehte hein. Rojana ek tablespoon chia seeds ko dahi, smoothie, salad ya soup ke saath mila kar aryog kijiye. Kuch hi dino mein aap tummy fat se mukti paa lenge.
  Curry Leaves se pet ki charbi ka ilaj
  Curry patta ek bahut hi upyogi charbi jalane wala padarth hai. Ye na kewal fat burn karta hai balki gblood-gulucose level ko bhi normal banaye rakhta hai. Aap bhuni hui 10 leaves ko ek glass chaach ( namkeen lassi ya buttermilk) mein milake pee sakte hein. Aap in leaves ka istemaal apni sabji, soup or sauce mein bhi kar sakte hein.
  Methi dana  (fenugreek seed)  Se  hatayein  pet ki charbi
  Methi seeds apni fat burning property ke liye bhi jane jate hein. Ye glucose level ko bhi control mein rakhte hein. Ise wo log bhi patla hone ke liye use kar sakte hein jinhe diabetes ho. Methi seeds ko aap pani mein dhubo kar poori raat ke liye rakhiye. Subhe unhe saaf pani se dho lijiye. Ek se do teaspoon roj khaiye. Aap in seeds ko apne salad ya khan eke saath bhi kha sakte hein.
  To pathko, ye the pet ki charbi kam karne (stomach fat loss) ke diet tips, gharelu nuskhe tatha upay. Dhayan rakhiye ki kisi bhi parkar ke product, exercises ya diet use karne se pehle apne doctor ya fitness professional ki salah jaroor lein.