10 Din mein kaise paye flat tummy?

10 Din mein kaise paye flat tummy?

Pet ki charbi 10 din mein khatm karna koi impossible kaam nahi hain. Lifestyle aur diet mein sahi changes karke aur exercise ke jariye 10 dino mein flat tummy ko paya ja sakta hain. Iske liye jaroori hain hain khas diet plan kiya jaye aur khas kism ki kasrat ki jaye, Jinka maksad pet ki charbi ko kam karna ho.

Metabolism ki speed ko badha kar sharir par jami huyi charbi ko kam kiya ja sakta hain. 10 Dino mein flat tummy pane ke liye niche likhe tarike ko apnaye.

10 din mein kaise paye flat tummy?

1. Pahla Din :- Flat pet pane ki process ka sabse pahla kadam yeh hain ki aap apne ghar se junk food ko bahar nikaal de. Junk food ki jagah par Poshak tatvo aur fiber se bhare huye khadya padarth jaise phal, sabziya, ande, kam fat wala meat, saabut anaaz, kam fat wale dairy products, Beans, dry fruits aadi khaye. Apne system ko saaf rakhne ke liye aur sharir se fat ko door karne ke liye din mein kam se kam 10-12 glass paani piye.

2. Doosra Din :- Is din ubali huyi ya kacchi sabziya khaye. Chicken soup ka upyog bhi kar sakte hain. Soonschit kare ki aap harek 2 se 3 ghante baad kuch na kuch khaye. Isse aapki metabolism rate badhegi aur aapki blood sugar normal rahegi.

3. Teesra din :- Apne breakfast mein lagbhag 50 gram Carbohydrate le. Agar aap fat ko jaldi kam karna chahte hain toh aisi diet le jisme carbohydrate kam matra mein ho. Aap mattha, dahi, fresh fruits aur sabziya snacks ki tarah kha sakte hain. Fat ki matra ke liye olive oil ya fish oil ka upyog kare.

4. Chautha Din :- Aap nashte mein 3 ando ke safed bhaag se bana omelet aur sabziya ya palak kha sakte hain. Dophar ke khane mein sabzi, chicken aur olive oil ko mila kar banaya hua salad le sakte hain. Ek serving mein 150 gram se zyada chicken ya turkey na le. Jab aapko bhookh lage aap ek mutthi bhar kar sukhe mewe aadi kha sakte hain. Isse aapki lalsa kam ho jayegi. Pet ke aas-pass ki charbi ko kam karne ke liye churches karna start kare.

5. Panchva din :- Is din aap kam fat wala doodh aur phal le sakte hain. Agar aap chahe toh ek ya do kele bhi kha sakte hain. Aap pet bharne ke liye aur sabhi poshak tatvo ko grahan karne ke liye sabziyo ka soup ya salad le sakte hain. Bharpoor paani piye aur apni kasrat mein uthak-baithak ko shamil kare.

6. Chhatwa din :- Is din aap nashte mein hari beans, ek ya do ande ke safed bhag se bani huyi bhurji aur tamatar kha sakte hain. Aap kai roop mein fish ya bina charbi ka meat kha sakte hain. Din mein 5 baar phal aur sabziya khana na bhoole. Kasrat kare, Walking se lekar sit ups tak kare.

7. Saatva Din :- Aap nashte mein steamed palak ya grilled tamatar ke saath grilled ya ubala hua chicken kha sakte hain. Snacks mein brazil nuts, tarbooze ke beej ya steamed broccoli ka bhi upyog kiya ja sakta hain. Aaj aap Aerobic exercise kar sakte hain.

8. Aathwa din :- Aise khadya padarth na khaye, jinme poshak tatv kam matra mein ho. Aap nashte mein genhu ke atte se bani huyi bread aur 2 ando ke safed bhag se bana omelet kha sakte hain. Rojana 10-12 glass paani piye aur healthy snacks jaise soya crisp, dahi ki dip ke saath phal aadi khaye.

9. Nauwa Din :- Is din ko shakahari din banaye. Pure din kewal wahi sabziya khaye, Jinme calorie kam matra mein ho. Yeh aapke pachan tantra mein jama huye fat ko saaf karne mein sahayak hoga. Acche result ke liye adhik reshe wali sabziya khaye.

10. Daswaa din :- Aap nashte mein saabut anaaz se bane khadya padarth aur phal le sakte hain. Jab hi jaroorat ho kam fat wali aur high fiber wali snacks ya soup le. Aap apne exercise mein variety la sakte hain jaise rassi koodna ya pairo ko sikodne wale exercise. Results ko banaye rakhne ke liye kam sugar, kam carbohydrate wale food lete rahe.


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