know how to reduce thigh side fat.- यहां जानिए जांघों के साइड में जमी चर्बी को खत्म करने के उपाय। 

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खराब लाइफस्टाइल के कारण कमर के चारों ओर फैट डिपाजिशन होता है। कभी कभी दोनों जांघों के साइड पर इतनी अधिक चर्बी जम जाती है कि झटके के साथ उठने, तेजी से चलने-फिरने में भी दिक्कत होने लगती है। जांघों के साइड में जमी फैट किसी भी आउटफिट को पहनने में भी दिक्कत देने लगती है। इसके कारण कई बार आपको अपनी पसंद की ड्रेस चाह कर भी छोड़नी पड़ती है। जांघों के बगल में जमी चर्बी को कैसे हटाया (reduce thigh side fat)  जा सकता है, यह जानने से पहले जांघ के बगल में चर्बी कैसे जमती है, यह पता लगाते हैं।

जांघों की साइड पर क्यों जमती है चर्बी

कई अन्य स्वास्थ्य समस्याओं की तरह जांघ के साइड में जमी चर्बी के लिए भी कुछ हद तक जीन को जिम्मेदार माना जाता है। पर उम्र बढ़ने पर भी शरीर के इस भाग पर फैट जमने लगता है। साथ ही, यदि भोजन में बहुत अधिक शुगर और शुगर सिरप से तैयार कंटेंट को लिया जाता है, तो जांघ पर चर्बी जमने लगती है। 

इसके अलावा, यदि दिन भर किसी तरह की कोई शारीरिक गतिविधि नहीं करतीं और घंटों एक ही स्थान पर बिना हिले-डुले बैठी रहती हैं, तो भी जांघ पर फैट डिपोजिशन होने लगता है।

यहां हैं जांघों के साइड की चर्बी को खत्म करने के 5 उपाय

1 नियमित रूप से करें एक्सरसाइज

अक्सर हम 1-2 दिन एक्सरसाइज कर लेते हैं और फिर छोड़ देते हैं। ऐसा हरगिज नहीं करना चाहिए। एक्सरसाइज करने को हमें अपनी आदत में शामिल करना चाहिए। हमें जांघों पर वजन डालने वाले एक्सरसाइज के अलावा खुद को ढीले-ढाले और सुस्त रखने की बजाय दिन भर एक्टिव बनाये रखने की कोशिश करनी चाहिए। 

यदि आपकी सिटिंग जॉब है, तो हर घंटे-2 घंटे पर उठकर चलना-फिरना  जांघों पर जमी चर्बी को कम करने के लिए जरूरी है।

2 वर्कआउट में जांघों को एंगेज करें 

अपने वर्कआउट रूटीन में ऐसे व्यायाम शामिल करें, जिसमें विशेष रूप से जांघों की एक्टिविटी हो सके। इसमें विशेष रूप से स्कवाट शामिल है। इसके अलावा, डेडलिफ्ट एक्सरसाइज भी किया जा सकता है। यह पैरों को टोन करता है।

Squats hai lower body exercise
जांघों की साइड में जमे फैट को कम करने में मदद करेगा स्‍क्‍वाट। चित्र शटरस्टॉक।

यह जांघों पर प्रभाव डालता है और जमे फैट को कम करने में मदद करता है।

3 साल्ट इन्टेक को कम करें

खाने में नमक का प्रयोग अधिक करने पर शरीर बहुत अधिक पानी जमा करने लग जाता है। ऐसा करने पर शरीर में ब्लोटिंग की समस्या होने लगती है। एक स्वस्थ आदमी को प्रतिदिन 1500 मिलीग्राम सोडियम की जरूरत पड़ती है। पर पैकेज्ड फ़ूड, सॉस और स्नैक्स के साथ हम कई गुना अधिक नमक ले लेते हैं, जो नुकसानदेह होता है। भोजन में नमक कम करने पर फर्क आपको साफ़ दिखने लगेगा।

4 भोजन में कार्ब्स की कटौती करें

जब कार्बोहाईड्रेट ग्लाइकोजन में बदल जाता है, तो वह लिवर और मसल्स में पानी के साथ जमा होने लगता है। इसका मतलब साफ़ है कि हम भोजन में जितना  अधिक कार्ब्स लेते हैं, हमारे शरीर में उतना ही अधिक पानी जमा होता है। जब आप अपने भोजन से कार्ब की कटौती करेंगी, तो शरीर के अन्य अंगों के साथ-साथ जांघों के आसपास भी फर्क महसूस करेंगी।

zyaada bhookh ke kaaran
सफेद आटे या सफेद चावल जैसे रिफाइंड कार्ब्स का सेवन कम से कम करें। चित्र : शटरस्टॉक

5 पानी खूब पियें

अक्सर काम में डूबे होने के कारण हम पानी पीना भूल जाते हैं।आप जितना कम पानी पीती हैं, उतना ही अधिक आपका शरीर उसे रोककर रखता है। दिन भर में 8-10 ग्लास पानी पीयें। इससे अतिरिक्त नमक और शरीर के लिए गैर जरूरी फ्लूइड बाहर निकल जाते हैं। और शरीर की सूजन कम हो जाती है।

यह भी पढ़ें :-कैलोरी बर्न करने में पिलाटीज से भी ज्यादा इफेक्टिव है सूर्य नमस्कार, जानिए क्या है इसे करने का सही तरीका 

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