Pet ki Charbi Kaise Kam Kare – Food is our life’s need. We are the food, we get energy from the food, and with that energy, we work throughout our day; Meaning that life is spread. Our physical and mental health is maintained only by food. But is it enough to eat only food? The answer will be no. If we want to be healthy, then we should eat a balanced diet. What is this balanced diet now ?? The definition of a balanced diet would be – A food or diet that contains all the nutrients in a balanced amount. Nutrients are the elements that are found in foods, that is, our health is good only by consuming them.
What nutrients are found in food?
Carbohydrates, Proteins, Lipids, Vitamins, Minerals, Water. We should eat food in such a way that our diet contains balanced amounts of all these elements. A balanced diet will be one that contains more carbohydrates, moderate protein, and a little lipid. The reason for taking the diet in this way is that our body is made up of more protein and carbohydrates or some lipids; That is, food should be taken according to this distribution. Because 70% of our body is made up of protein, carbohydrates mainly provide energy and lipids to maintain smoothness in our bodies.
Examples of carbohydrates: bread, rice, grains, sugar, etc.
Examples of proteins: eggs, cheese, milk, fish, meat, etc.
Examples of lipids: milk, ghee, sweet foods, etc.
Apart from all these, we should also take milk in plenty, because milk contains an abundant amount of all nutrients. Vitamins also have their own importance, a nutrient that is found in almost all foods, but in small amounts; But even a slight lack of them can cause diseases in the body.
Some vitamins are found more in select foods, such as vitamin A in green vegetables, vitamin C in citrus fruits, vitamin D in milk or milk, vitamin B in vegetables and grains. Meaning if you are deficient in any vitamin, you can take related foods. Every vitamin has its own special function in the body like vitamin A is very beneficial for the health of the eyes, vitamin D keeps bones strong, vitamin E keeps skin and hair healthy, vitamin C keeps immunity strong is. Mineral minerals are called. Minerals are also found in small quantities in food items, but their intake is also very important. Examples of minerals are calcium, magnesium, sodium, potassium, copper, iron, etc.
Also Read – 7 Yoga Asanas to Reduce Belly Fat
Keep some main things in mind while eating food
After all this, it is also necessary to state that just taking a balanced diet does not fulfill the point. Meaning the amount of food and the time of eating also matters a lot. Some special points –
- Food should always be eaten in limited quantity, do not consume excessively. Excessive eating can cause many problems, such as indigestion, constipation, obesity, etc. Remember that food is nutritious only when it is consumed in limited quantities, as needed because nothing is very good.
- Food should be eaten at the right time, that is, the most golden rule is to eat only when we are hungry because our digestive system works well in hunger or Hajma is good.
- Try to eat fresh hot food, it is more beneficial.
- Do not consume things left out of the fridge, heat them first.
- Always eat fruits during the day, do not eat at night.
- When the right time to eat, eat at the same time, do not eat too late.
- Eating untimely food also causes many diseases in the body.
Make changes in your diet to Reduce Belly Fat
Most gym trainers believe that 90 percent diet and 10 percent exercise helps you in reducing belly fat. If you do not eat a well-balanced diet then you cannot reduce the stomach. Complex carbohydrates in vegetables are more easily digested than carbohydrates found in pizza and bread. Vegetables contain too much water, helping to get rid of excess water weight. In addition, vegetables are high in volume but low in calories. Therefore, consuming them will help you consume fewer calories.
Eat fiber to reduce stomach –
Eat more fiber-rich food to reduce your heavy stomach. Having too much fiber in your diet helps you feel full sooner and longer. Fiber also transfers fat through the digestive system so that fat is less absorbed in your body. For this, you should eat porridge or fat-free yogurt in the morning. Instead, instead of pasta, include fiber-rich foods such as lentils, dry beans and vegetables in your diet.
Drink green tea to reduce tummy –
Drinking 2 to 5 cups of green tea daily can reduce the fat stored in your stomach. Some studies have shown that people who consumed 600 milligrams of catechins had reduced gut fat by 16 times more than those who did not drink it. Catechins are an antioxidant found in green tea that helps in reducing weight. For this, you should look for green tea which has high levels of antioxidants. To get more benefit of green tea, you should drink it hot.
Protein to reduce belly fat
To reduce stomach fat, you should eat quality protein every day, such as salmon, tuna, turkey, chicken, and legumes. Add low-fat dairy products such as yogurt etc. to your diet. Yogurt along with calcium helps in reducing cortisol (cortisol) levels. Greek yogurt contains more protein than normal yogurt, which can help burn belly fat faster.
Avoid processed foods to reduce stomach –
To reduce abdominal fat and obesity, you should avoid consuming processed sugar and grains. Reducing sugar and calories from white processed carbohydrates can help you burn fat faster. In this, you reduce the intake of liquid calorie drinks like soda, coffee drinks and alcohol.
Also Read – 7 Yoga Asanas to Reduce Belly Fat
Eat less salt to reduce belly fat –
Salted snacks such as snacks, chips, high sodium pickles, and processed foods that are high in sodium. Additional salt is added as a preservative in such foods. Salt contains sodium and high sodium foods cause water retention in the body, which can make you feel bloated. Also, salt is so intoxicating that you cannot be satisfied with chips. You will definitely yearn to eat the entire packet. The sad news is that a packet of small potato chips gives around 500 calories! It will take at least 45 minutes to burn so many calories. We have a simple solution: just skip this packet of chips to avoid extra calories and lose weight!
Eat slowly to reduce belly fat –
Due to busy lifestyles you often eat food in your car, at your table or while standing. Due to which your stomach can also come out. When you eat slow, you tell your brain that now is the time to stop eating. So that you feel satisfied with your food and stop eating.
Drink water to reduce belly fat –
Start your day with a glass or two of plain water. Research has proved that drinking water first thing in the morning helps in starting your metabolism and helps in removing toxins from your body. Also, if you want a drink then make it as water because water is a drink and has no calories. Drinking plain water also helps in controlling appetite and it prevents you from eating unnecessary calories. Start your day by drinking water and feel the difference within a day.
Reduce belly fat with vitamin C –
If you do not get enough vitamin C through food, then taking vitamin C supplements can help manage the cortisol in your blood and control the effects of stress on your body. Which can help you reduce fat from your stomach? Try to eat as many melons, oranges, red chilies and green chilies, kiwis, broccoli or tomatoes as possible.
Eat at home the easy way to reduce belly fat –
In a new restaurant that opens every day in the Indian city, a person is eating an average of 4 meals a week outside his home. For some really busy professionals, this number is as high as one meal on average a day. Although restaurants are offering more nutritious food options these days, the options are often limited Most foods served in restaurants contain high amounts of fat and calories, and they can be harmful to your health if consumed regularly. If you eat food at home, you have more control over how the food is prepared.
Do not consume more calories to reduce belly fat –
To lose weight you need to remove calories from your diet. To lose weight, you need to have a proper calorie goal of about 1,200-1,500 each day. To reduce your stomach, you should reduce such foods from your diet which are high in calories and they are lacking in nutrients. For this, you reduce the intake of fast food and junk food.