Know why you gain belly fat and how to get rid of it.- जानिए क्यों बढ़ने लगती है पेट पर चर्बी और इसे कैसे घटाना है।

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फैट सबसे पहले कहीं जमा होता है तो वह है आपका पेट। इसलिए वजन सामान्य होने के बावजूद भी पेट पर चर्बी नजर आती है। वहीं यह महिलाओं के परेशानी का एक बड़ा कारण बन चुकी है। यह चर्बी जितनी आसानी से आपके शरीर पर आ जाती हैं उतना ही मुश्किल है इन्हें बर्न करना। पेट की चर्बी बहुत जिद्दी होती है और यह आसानी से कम नहीं होती। पर क्या आप जानती हैं कि आपकी रोजमर्रा की कुछ आदतें भी इसे और ज्यादा बढ़ा सकती हैं? आइए जानते हैं ऐसी ही कुछ बुरी आदतें जो बैली फैट (causes of belly fat gain) का कारण बन सकती है।

पेट पर जमी चर्बी कम करने के लिए महिलाएं डाइटिंग, एक्सरसाइज, योगा, डांस, इत्यादि का अभ्यास करते हैं। यदि आपका शरीर अंदर से स्वस्थ नहीं है तो इसे कम कर पाना बहुत मुश्किल होता है। इसलिए सबसे पहले एक सही डाइट लेना शुरू करें उसके बाद ही एक्सरसाइज योग इत्यादि आपकी मदद कर पाएंगे।

इसलिए आज हम आपके लिए लेकर आए हैं ऐसे पांच प्रभावी डाइट टिप्स जो आपको अंदर से स्वस्थ रखेंगे और पेट पर जमी जिद्दी चर्बी को कम करने में आपकी मदद करेंगे।

belly fat kam karne ke tips
जिद्​दी बेली फैट को बर्न कर सकते हैं कुछ खाद्य स्रोत। चित्र: शटरस्टॉक

यहां जाने पेट पर जमी चर्बी को कम करने के 5 डाइट टिप्स

न्यूट्रीशनिस्ट और हेल्थ टोटल की फाउंडर अंजली मुखर्जी ने अपने इंस्टाग्राम पोस्ट के जरिए बेली फैट कम करने को लेकर कुछ जरूरी डाइट टिप्स शेयर किये हैं। तो चलिए जानते हैं इनके बारे में।

1. फाइबर युक्त खाद्य पदार्थों का सेवन करें

एक्सपर्ट के अनुसार फाइबर युक्त खाद्य पदार्थों का सेवन पेट पर जमी चर्बी को कम करने में मदद कर सकता है। फाइबर युक्त खाद्य पदार्थों का सेवन एक प्रकार का हॉर्मोन्स रिलीज करता है जिस वजह से आप लंबे समय तक संतुष्ट रहती हैं और बार बार भूख लगने की समस्या नहीं होती। ऐसे में कम से कम कैलरी इंटेक होती हैं और शरीर पर एक्स्ट्रा फैट जमा नहीं होते। वहीं गेहूं का चोकर, ओट्स का चोकर और ज्वार एक बेहतरीन विकल्प हो सकता है।

2. रिफाइंड कार्बोहाइड्रेट से दूरी बनाए रखें

रिफाइंड कार्बोहाइड्रेट इंसुलिन के स्तर को बढ़ा देता है। शरीर में इंसुलिन का बढ़ता स्तर फैट स्टोर करने लगता है। वहीं यह फैट पेट के हिस्से को सबसे ज्यादा प्रभावित करते हैं। इसलिए एक्सपर्ट की माने तो बेली फैट कम करने के लिए रिफाइंड कार्बोहाइड्रेट जैसे की व्हाइट राइस, व्हाइट ब्रेड, केक, पिज़्ज़ा, जैसे खाद्य पदार्थों से पूरी तरह परहेज रखें। यह हॉर्मोन्स को असंतुलित कर देता हैं और वेट गेन का कारण बन सकता हैं।

carbs ka sevan kam karein
रिफाइंड कार्बोहाइड्रेट से दूरी बनाए रखें। चित्र: शटरस्टॉक

3. 40 की उम्र के बाद कार्ब्स का सेवन सीमित रखें

यदि आप 40 के आसपास पहुंच चुकी हैं, तो डाइट में कम से कम कार्ब्ज लेने की कोशिश करें। बढ़ती उम्र के साथ कार्ब्ज की खपत भी कम हो जाती है। जिस वजह से शरीर में फैट जमा होने लगता है और यह सबसे ज्यादा पेट के क्षेत्र को प्रभावित करता है।

4. छोटे-छोटे मील लें

पेट की चर्बी से छुटकारा पाना चाहती हैं तो एक समय में ज्यादा भारी भोजन न लें छोटे छोटे मील लेना शुरू करें। यह आपके पाचन क्रिया पर कम दबाव डालता है जिस वजह से इसे डाइजेस्ट करने में परेशानी नहीं होती। इसी के साथ यह ब्लोटिंग और पेट से जुड़ी अन्य समस्याओं से छुटकारा पाने में मदद करता है। यदि आपका पेट स्वस्थ है, तो एक्स्ट्रा फैट जमा होने की संभावना बहुत कम होती है।

5. हर 4 घंटे के बाद एक छोटी मील लें

हर 4 से 5 घंटे के बाद एक छोटी मिल लेना जरूरी होता है। इससे आपका मेटाबॉलिज्म बढ़ता है और आप ज्यादा से ज्यादा एनर्जी के साथ काम कर सकती हैं। जिस वजह से शरीर पर एक्स्ट्रा फैट जमा नहीं होता। साथ ही छोटी मील समय से और जल्दी पच जाती है।

यह भी पढ़ें :  कमजोर और भद्दे होते जा रहे हैं नाखून, तो जानिए कैसे रखना है उनका ख्याल

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