Weight Loss Kaise Kare Ek Aam Lakshya Hai Lekin Iske Bare Mein Itne Myths Aur Galat Jaankari Hai Ki Sahi Raasta Dhundhna Mushkil Ho Jata Hai
Ye Article Aapko Weight Loss Kaise Kare Ke Scientific Tarike Batayega Jismein Koi Starvation Ya Extreme Diet Nahin Hai
Yahan Sirf Wahi Tips Di Gayi Hain Jo Practical Hain Sustainable Hain Aur Aapki Overall Health Ameliorate Karti Hain
Sabse Pehle Samajh Le Te Hain Weight Loss Kaise Kare Ka Basic Formula
Weight Loss Kaise Kare Ka Basic Formula
Weight Loss Kaise Kare Ka Ek Hi Scientific Formula Hai
Calories In Kam Hona Chahiye Calories Se
Iska Matlab Hai Ki Aapko Jitni Calories Khaani Hai Usse Zyada Calories Rozana Jalani Hai
Jab Aap Calorie deficiency produce Karte Hain Tab Aapka Body Stored Fat Ko Energy Ke Liye Use Karna Shuru Kar Dete Hain Aur Aapka Weight Kam Hota Hai
Lekin Iska Ye Matlab Nahin Hai Ki Aap Bhookhe Rahein
Iska Matlab Hai Ki Aap Smart Choices Karein
= > Part 1 Sahi Khana Kaise Khayein Weight Loss Kaise Karne Ke Liye
1 Protein Ka Intake Badhayein
Protein Weight Loss Kaise Kare Ka Sabse Important Nutrient Hai
Ye Aapko Lambe Samay Tak Bhara Rakhta Hai Aur Aapki Muscles Ko cover Karta Hai
Kitna Protein Khayein Har Meal Mein 20 Se 30 Gram Protein Hona Chahiye
Protein Ke Achhe Sources Hain
Anda Do Ande Mein 12 = Gram Protein Hota Hai
Chicken bone 100 = Gram Mein 31 = Gram Protein Hota Hai
Paneer 100 = Gram Mein 18 = Gram Protein Hota Hai
Rajma Chole 1 = Cup Mein 15 = Gram Protein Hota Hai
Dahi 1 = Cup Mein 10 = Gram Protein Hota Hai
Tofu 100 = Gram Mein 8 = Gram Protein Hota Hai
Moong Dal 1 = Cup Mein 14 = Gram Protein Hota Hai
2 Sabziyan Aur Fiber Khayein
Fiber Aapke Pet Ko Bharta Hai Aur Digestion Ko Slow Karta Hai
Isse Aap Naturally Kam Calories Khate Hain
Fiber Ke Sources Hain
Hari Sabziyan Jaise Palak Methi Bhindi Tori
Salad Jaise Kheera Tamatar Gajar Shalgam
Fruits Jaise Apple Nariyal Papaya Amrood
Beans Aur Sprouts
Oats Aur Brown Rice
3 Complex Carbs Chune Aur Simple Carbs Se Bachein
Complex Carbs Slow Energy Dete Hain Aur Blood Sugar Ko Stable Rakhte Hain
Khao Ye Complex Carbs Brown Rice Quinoa Oats Bajra Ragi Jowar Sweet Potato Aur Whole Wheat Bread
Na Khao Ye Simple Carbs White Bread Maida Aur Usse Bani Cheezein Cold Drinks Aur Packed Juices Sugar Aur Mithai
White Rice Limited Matra Mein Khao
4 Healthy Fats Zaroor Khayein
Healthy Fats Aapke Hormones Aur Brain Ke Liye Zaroori Hain
Ye Aapko Satisfied Bhi Rakhte Hain
Healthy Fats Ke Sources Hain
Ghee 1 = ladle Roz
Nuts Jaise Badam Akhrot 5 Se 6 Piece
Seeds Jaise Chia Seeds Flax Seeds Pumpkin Seeds
Coconut Oil Ya Olive Oil
Peanut Butter Bina Sugar Wala
Avocado Agar Available Ho
5 Pani Ka Sahi Intake
Pani Weight Loss Kaise Kare Mein Bohot Madad Karta Hai
Ye Metabolism Badhata Hai Aur Bhook Kam Karta Hai
Kyunki Kabhi Kabhi Pyas Lagti Hai Aur Hum Use Bhook Samajh Lete Hain
Pani Peene Ka Tareeka Hai
Roz 8 Se 10 Glass Pani Piyein
Khane Se 30 Minute Pehle 1 = Glass Pani Piyein
Subah Utte Hi 1 = Glass Halka Garam Pani Piyein
Thoda Sa Nimbu Aur Kacchi Haldi Daal Sakte Hain
= > Part 2 Ek Example Daily Meal Plan For Weight Loss Kaise Kare
Ye Sirf Ek Example Hai
Aap Apni Convenience Ke Hisaab Se Acclimate Kar Sakte Hain
Subah Subah 7 Baje
Uthte Hi 1 Glass Halka Garam Pani Jisme Aadha Nimbu Aur Kacchi Haldi
Breakfast 8 Baje
Option 1 Do Ande Ka Omelette Jisme Bhindi Ya Palak Aur 1 Slice Brown Bread
Option 2 1 Katori Oats Ya Daliya Jismein Sabziyan Daali
Option 3 1 Katori Poha Jismein Mungfali Aur Sabziyan
Morning Snack 11 Baje
Option 1 1 Apple Ya Nariyal
Option 2 5 Se 6 Badam Aur 2 Akhrot
Option 3 1 Cup Chach
Lunch 1 Baje
1 Katori Salad Kheera Tamatar Gajar
2 Roti Multigrain Ya Jowar Ki
1 Katori Sabzi Bhindi Lauki Tori Ya Palak
1 Katori Dal
Aadha Katori Dahi
Evening Snack 4 Baje
Option 1 1 Cup Green Tea Aur 2 Rice cutlet Ya Makhana
Option 2 1 Boiled Anda Ya 20 Gram Roasted Chana
Option 3 1 Katori Sprouts
regale 7 Baje
Option 1 1 Katori Rajma Chole Ya Paneer Ki Sabzi Aur Salad
Option 2 Do Ande Ka Omelette Aur 1 Katori Sabzi
Option 3 1 Katori Dal Khichdi Aur Salad
regale Ke Baad Kuch Na Khayein Bas Pani Piyein
= > Part 3 Exercise Kaise Karein Weight Loss Ke Liye
Sirf Diet Se Weight Loss Possible Hai Lekin Exercise Se Results Jaldi Aate Hain Aur Body Toned Hoti Hai
Teen Tarah Ki Exercise Karna Zaroori Hai
1 Cardio Exercise Calories Jalaney Ke Liye
Cardio Se Turant Calories Jalti Hai Aur Heart Strong Hota Hai
Karein Ye Cardio Rozana
Walking 30 Se 45 Minute Tez Chalein Jaise Kisi Kaam Se Ja Rahe Ho
Running Ya Jogging 15 Se 20 nanosecond
Jumping Jacks 3 Set Of 20
Skipping Rope 5 nanosecond
Surya Namaskar 5 Se 7 Rounds
2 Strength Training Muscle Bananey Ke Liye
Muscle Jyada Calories Jalati Hai
Aapki Body Jitni Muscular Hogi Rest Par Bhi Utni Hi Calories Jalti Rahegi
Ghar Par Karein Ye Exercises
syllables 3 Set Of 15
Push Ups 3 Set Of 5 Se 10
Lunges 3 Set Of 10 Each Leg
Plank Hold 30 Se 60 Seconds
Glute Islands 3 Set Of 15
Dumbbells Ya Resistance Bands Bhi Use Kar Sakte Hain
3 Neat Non Exercise exertion Thermogenesis
Ye Sabse Underrated Cheez Hai
Neat Matlab Woh Activity Jo Aap Bina Gym Ke Karte Hain
Neat Badhane Ke Tarike Hain
Lift Ki Jagah Stairs Chadhein
Phone Par Baat Karte Hue Walk Karein
Kitchen Mein Khade Ho Kar Kaam Karein
Bazaar Kareeb Hai Toh Cycle Ya Walk Karein
Ghar Ke Kaam Khud Karein Jhaadu Pocha Bartan
Standing office Use Karein Agar Job office Wali Hai
= > Part 4 Nind Aur Stress Ka Role
Log Sirf Diet Aur Exercise Par Focus Karte Hain
Lekin Nind Aur Stress Bhi Weight Loss Mein Bohot Matter Karte Hain
1 Poori Nind Lo
Kam Nind Lene Se Gherlin Hormone Badhta Hai Jo Bhook Badhata Hai
Aur Leptin Hormone Kam Hota Hai Jo Pet Bhara Hone Ka Signal Detaa Hai
Result Ye Hota Hai Ki Aap Zyada Khate Hain Aur Weight Kam Nahin Hota
Nind Ke Liye Tips
Roz 7 Se 8 Ghante Ki Nind Lo
Raat 10 Se 11 Baje Tak So Jao
Mobile Phone television Band Kar Do Sone Se 1 Ghanta Pehle
Kamra Andhera Aur Thanda Rakho
Roz Ek Time Par Soo Aur Uttho
2 Stress Kam Karein
Stress Se Cortisol Hormone Badhta Hai
Ye Hormone Pet Ke Aas Paas Fat Accumulate Karne Ka Reason Hai
Stress Kam Karne Ke Tarike Hain
Roz 10 Minute Meditation Ya Deep Breathing Karein
Gaane Suney Jo Achha Lage
Kisi Hobby Ke Liye Time Nikale
Doston Ya Family Se Baat Karein
Yoga Ya Stretching Karein
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= > Part 5 Common miscalculations Jo Weight Loss Mein Rokaawat Hain
1 Bohot Kam Khana
Agar Aap 1000 Se Bhi Kam Calories Kha Rahe Ho Toh Body Starvation Mode Mein Chali Jaati Hai
Metabolism Slow Ho Jata Hai Aur Future Mein Jab Aap Normal Khaoge Toh Weight Double Speed Se Wapas Aata Hai
Solution Hai Kam Se Kam 1400 Se 1600 Calories Khao Aur Protein Fiber Poori Lo
2 Sugar Se Full Avoidance
Sugar Ek Dum Band Kar Doge Toh jones Itni Badhegi Ki 1 Hafte Mein Hi Binge Karke Sab Kuch Kha Doge
Solution Hai Sugar Kam Karo Lekin Ek Dum Na Khatam Karo
Pehle 50 Percent Kam Karo Phir 80 Percent
Chai Mein 1 Chammach Sugar Ki Jagah Aadha Chammach Karo
3 Fruits Na Khana
Log Kehte Hain Fruits Mein Sugar Hoti Hai Toh Nahi Khaunga
Ye Galat Hai
Fruits Mein Natural Sugar Hoti Hai Jiske Saath Fiber Bhi Hota Hai
Ye Processed Sugar Se Bohot Alag Hai
Solution Hai Roz 2 Se 3 Fruits Khao
Kela Bhi Khao Lekin Pakka Hua Kela Matlab Jis Par Dhabbe Hon
4 Fat Se Darna
Ghee Ya Oil Ek Dum Band Kar Doge Toh Body Mein Essential Adipose Acids Ki Kami Ho Jaayegi
Skin Aur Hair Kharab Honge
Solution Hai Roz 1 ladle Desi Ghee Ya Coconut Oil Ya Olive Oil Khao
Cooking Ke Liye Inhioils Ka Use Karo
5 Drill Sirf Cardio
Sirf Walking Ya Running Se Body Toned Nahin Hoti
Metabolism Slow Hi Rahega
result Hai Cardio Ke Saath Strength Training Bhi Karo
Week Mein 3 Din Strength Training Karo
= > Part 6 Weekly Schedule For Weight Loss Kaise Kare
Yeh Schedule Follow Karna Easy Hai
Aap Apne Time Ke Hisaab Se Acclimate Kar Sakte Ho
Monday
Morning 10 Minute Walking Ya Stretching
Breakfast Protein Rich
Lunch Salad Ke Saath Normal Khana
Evening 30 Minute Walking
regale Light
Tuesday
Morning 15 Minute Skipping Ya Jogging
Breakfast Oats Ya Daliya
Lunch Normal Khana
Evening Strength Training Squats Push Ups Lunges Plank
regale Light
Wednesday
Morning 10 Minute Walking
Breakfast Do Anda Ya Paneer
Lunch Salad Ke Saath Normal Khana
Evening 30 Minute Walking
regale Light
Thursday
Morning 15 Minute Surya Namaskar
Breakfast Poha Ya Upma
Lunch Normal Khana
Evening Strength Training
regale Light
Friday
Morning 10 Minute Stretching
Breakfast Normal Breakfast
Lunch Salad Ke Saath Normal Khana
Evening 40 Minute Walking
regale Light
Saturday
Morning 20 Minute Jogging Ya Cycling
Breakfast Oats Ya Daliya
Lunch Normal
Evening Strength Training
regale Light
Sundy
Morning 10 Minute Walking Ya Rest
Breakfast Kuch Bhi Lekin Portion Control Mein Chahe Paratha Ho Ya Puri
Lunch Normal
Evening 30 Minute Walk
regale Light
10 minute morning yoga routine for beginners
Starting Your Day With A Short Yoga Routine Can Transform How You Feel Throughout The Day Instead Of Waking Up Stiff And Reaching For That Third Cup Of Coffee A Few Minutes Of Gentle Stretching And Mindful Breathing Can Naturally Activate Your Body And Refresh Your Mind
Think Of It As Fuel For Your Body Just Like Breakfast Gives You Energy Morning Yoga Prepares Both Your Body And Mind For The Day Ahead
When We Sleep Our Body Stays In One Position For Several Hours Thats Why Many People Wake Up With Tight Muscles Especially In The Back Shoulders And Hips A Short Morning Yoga Practice Helps
= > Part 7 Tracking Aur Motivation
1 Track Karna Important Kyun Hai
Agar Aap Track Nahin Karoge Toh Pata Nahin Chalega Ki Kya Galat Ho Raha Hai
Kya Track Karein
Roz Ka Khana Kya Khaaya
Kitna Pani Piya
Kitna Exercise Kiya
Kitni Nindi Li
Khud Ko Weekly Weigh Karo Same Time Same Day
Kyunki Weight Daily Fluctuate Karta Hai Isliye Har Roz Weigh Mat Karo
2 Cheat mess Lena Chahiye
Haan Cheat Meal Lena Chahiye Week Mein Ek Baar
Isse Aapka Metabolism Active Rehta Hai Aur Aap Mentally Strong Rehte Ho
Agar Bilkul Band Karoge Toh 2 Hafte Mein Hi Chod Doge
Cheat Meal Ke Rules
Sirf Ek Meal Cheat Karo Poora Din Nahin
Us Meal Mein Bhi Plate Ka Aadha Hissa Salad Ya Sabzi Rakho
Agle Din Normal Diet Par Wapas Aao
Guilt Feel Mat Karo
3 Realistic Target Set Karein
Healthy Weight Loss Hai 2 Se 3 Kilo Per Month
Agar Koi 10 Kilo 1 Mahine Mein Kam Karne Ka Keh Raha Hai Toh Wo Jhooth Hai Ya Unhealthy Hai
Target Rakhna Chahiye
Pehla Mahina 2 Se 3 Kilo
Teen Mahine Mein 6 Se 8 Kilo
Chhe Mahine Mein 10 Se 12 Kilo
Ye Sustainable Hai Aur Wapas Nahin Aayega
= > Part 8 Special Situations Aur results
1 office Job Hai Poore Din Baithna Padta Hai
Har Ghante Utho 2 Minute Walk Karo
Lunch Break Mein 10 Minute Walking
gut Kam Karne Ke Liye Baithte Time Pet Andar Rakho
Standing office Use Karo Agar Possible Ho
2 Late Night jones Aati Hain
Ek Glass Pani Piyo Pehle
Agar Fir Bhi Bhook Lagi Toh Ek Katori Dahi Ya Ek Apple Khao
Protein Rich regale Lo Taaki Raat Ko Bhook Na Lage
regale Ke Turant Baad Teeth Brush Kar Do
3 Khaane Mein Bahot Variety Nahi Hai
Jo Available Hai Usi Mein Balance Lao
Gehu Ki Roti Ke Saath Salad Aur Dahi Zaroor Khao
Ek Hi Sabzi Milti Hai Toh Use Change Karo Alag Tareeke Se Banake
Sprouts Aur Salad Mein Mixing Kar Sakte Ho
4 Gym Jana Possible Nahi Hai
Ghar Par Bodyweight Exercises Kaafi Hain
Squats Push Ups Lunges Plank Se Bohot Farak Padta Hai
Skipping Rope 200 Rupaye Mein Aati Hai
Youtube Par Free Home Drill vids Hain
Related Articles Padhte Raho
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10 Best Yoga Poses For Digestion And Gas Problem Relief Complete Natural Guide
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Kya Vinyasa Yoga Beginners Ke Liye Mushkil Hai
= > Part 9 Signs Ki Aap Sahi Raaste Par Ho
Weight Loss Sirf importing Scale Par Nahin Dikhta
Ye Signs Dekho
Aapke Kapde Dheele Ho Rahe Hain
Aapko Neend Achhi Aane Lagi Hai
Din Mein Energy Rehti Hai
Pet Phoolna Aur Gas Kam Hua Hai
Skin Saaf Dikhne Lagi Hai
Mood Better Rehta Hai
Kamar Aur Pet Ki Size Kam Hui Hai
= > Part 10 Grocery Shopping companion For Weight Loss Kaise Kare
Ghar Mein Sehatmand Cheezein Hongi Toh Khana Bhi Sehatmand Hi Khana Padega
Ye Cheezein Kabhi Mat Lana
Cold Drinks Aur Packaged Juices
Chips Aur Fried Namkeen
Biscuits eyefuls Aur Cream Biscuits
White Bread Aur Pav
Maggi Aur Instant Noodles
Jam Adulation Ketchup
Ice Cream Aur Packaged Sweets
White Sugar
Ye Cheezein Lana Hai
Kitchen rudiments
Brown Rice Aur Quinoa
Oats Aur Daliya
Besan Aur Ragi Ka Atta
Whole Wheat Ya Jowar Ka Aata
Ghee Ek Small Pack
Coconut Oil Ya Olive Oil
Proteins Ke Liye
Ande
Paneer
Dahi Aur Chach
Rajma Chole Sabut Moong
Soya Chunks
Chicken Ya Fish Agar Non Veg Khaate Ho
Snacks Ke Liye
Makhana
Roasted Chana
Badam Akhrot
Rice galettes
Popcorn Bina Butter Ke Ghar Ka Bana Hua
Fruits Aur Vegetables
Jo Seasonal Mile Woh Lo
Sabziyan Hari Bhari
Salad Wali Cheezein
Nimbu Aur Adrak
Dhaniya Aur Pudina
Bilkul Budget Mein Adjusting Ho Toh Karo
Sab Ek Saath Mat Kharido
= > Part 11 How To Handle Social Gatherings Aur Parties
poke Family Mein Function Ho Ya Doston Ke Saath Party Tab Kya Karein
Before Going To Party
Ghar Se Halka Kuch Kha Kar Jao Jaise Ek Fruit Ya Ek Katori Dahi
Isse Party Mein Bohot Zyada Bhookh Nahin Lagegi
At The Party
Pehle Salad Aur Sabzi Khao Phir Baaki Cheezein
Ek Ya Do Piece Hi Lo Jyada Mat Lo
Cold Drinks Ki Jagah Pani Ya Nimbu Pani Piyo
Goodies Mein Ek Chhota Piece Lo Bas
Bina Guilt Ke Khao Lekin Portion Control Mein
Next Day After Party
Normal Diet Par Wapas Aao Fasting Mat Karo
Zyada Pani Piyo
Light Walk Ya Exercise Karo
Khud Ko Punish Mat Karo
Yaad Rakho Ek Party Se Weight Nahin Badhta
Regular Routine Se Farak Padta Hai
= > Part 12 Weight Loss Kaise Kare Plateaus Kya Hote Hain Aur Kaise Tod Dein
Do Teen Mahine harmonious Rehne Ke Baad Weight Ruk Jaata Hai
Use Plateau Kehte Hain
Normal Hai
Aisa Kyun Hota Hai
Jab Aap Weight Kam Karte Ho Toh Aapki Body Chhoti Ho Jaati Hai
Chhoti Body Ko Pehle Jitni Calories Nahin Chahiye
Agar Aap Wahi Kha Rahe Ho Jo Pehle Khate The Toh Deficit Khatam Ho Jaata Hai
Signs Of Plateau
Teen Ya Char Hapte Se Weight Same Chal Raha Hai
Aap Pehle Jaisi Diet Aur Exercise Follow Kar Rahe Ho
Achha Bhi Soch Rahe Ho Aur Nind Bhi Le Rahe Ho
Kaise Tod Dein Plateau
1 Apna Khana Check Karo
Shayad Aapka Portion Size Badh Gaya Hai Bin Jaane
Ek Baar Phir Se Plate Method Follow Karo
2 Exercise Change Karo
Naye Exercises Add Karo
Jumps Burpees Ya Running Ki Speed Badhao
Strength Training Mein Weight Badhao Ya Reps Badhao
3 Sleep Check Karo
7 Ghante Ki Nind Ho Rahi Hai Ya Nahin
Phone Band Karke Sone Jao
4 Water Input Badhao
Plateau Ke Time 2 Glass Extra Pani Roz Piyo
5 Intermittent Fasting Try Karo
12 Ghante Ka Gap formerly Suggested Hai
Agar Plateau Hai Toh 14 Ghante Ka Gap Karo
Raat 8 Baje Se Subah 10 Baje Tak Kuch Mat Khao Sirf Pani Piyo
Cheezein Jo Plateau Mein Mat Karo
Aur Bhi Zyada Kam Khana Band Karo
Carb Ek Dum Zero Mat Karo
Roz Weigh Karna Band Karo
Stress Mat Lo Plateau Temporary Hai
= > Part 13 Indian Spices Jo Naturally Weight Loss Mein Help Karte Hain
Aapki Kitchen Mein Hi Bohot Cheezein Hain Jo Metabolism Badhati Hain
1 Jeera
Digestion Ameliorate Karta Hai
Kaise Use Karein Raat Ko 1 ladle Jeera Pani Mein Bhigokar Subah Us Pani Ko Garam Karke Piyo
2 Dalchini
Blood Sugar Control Karta Hai
Kaise Use Karein Chai Mein Daalo Ya Garam Pani Mein Daal Kar Piyo
3 Haldi
Inflammation Kam Karti Hai
Kaise Use Karein Subah Doodh Mein Ya Sabziyon Mein
4 Kali Mirch
Nutrients Absorb Karne Mein Help Karti Hai
Kaise Use Karein Salad Mein Daalo Ya Chai Mein
5 Sonth
Metabolism Badhati Hai
Kaise Use Karein Garam Pani Mein Aadha ladle Sonth Daal Kar Piyo
6 Methi Dana
Pet Bhara Rakhta Hai
Kaise Use Karein Raat Ko 1 ladle Bhigokar Subah Kha Lo
7 Lauki Juice
Low Calorie Aur Hydrating
Kaise Use Karein Subah Lauki Ka Juice Aadha Glass Nimbu Aur Kali Mirch Ke Saath
Note Ye Sab Support Karte Hain Main Kaam Nahin Karte
Inka Magic Effect Nahin Hai
Diet Overall Healthy Honii Chahiye
= > Part 14 Post gestation Weight Loss For newcomers
Baccha Hone Ke Baad Weight Loss Thoda Alag Hota Hai
Body Ne 9 Mahine Mehnat Ki Hai To Samay Do
Kya Kab Start Karna Hai
Delivery Ke Baad 6 Weeks Rest Karo
Normal Delivery Ho Toh 6 Weeks Ke Baad Gentle Walking
C Section Ho Toh Doctor Ki authorization Lo Pehle
Breastfeeding
Breastfeeding Se Calories Jalti Hai Lekin Zyada Bhookh Bhi Lagti Hai
Breastfeeding Karte Waqt Diet Kam Mat Karo
Protein Aur Pani Ka Intake Badhao
Baby way For New mothers
Start With 5 Minute Walking Roz
Do Hapte Baad Kar Do 10 Minute
Dhire Dhire 30 Minute Tak Le Jao
Koi Bhi Core Exercise Nahin Karni Hai Pehle 3 Mahine
Pelvic Floor Exercises Kegel Karo Jo Safe Hain
Diet For New mothers
Ghee Aur Healthy Fats Karo Kam Nahin
Poori Nind Le Sakti Ho Toh Le Nahin Toh Rest Kar Raat Mein
Bahut Zyada Khud Par Pressure Mat Lo
Healthy Body Aani Hai Fit Body Nahin Pehle 6 Mahine
= > Part 15 Myths Busted
Myth 1 Raat Ko 8 Baje Ke Baad Kuch Nahin Khana Chahiye
Truth Raat Ko 8 Baje Ke Baad Khana Bura Nahin Hai
Zaroori Hai Ki Aap Daily Calorie deficiency Mein Ho
Haan Heavy regale Se Bachein
Myth 2 Sabziyon Mein Tel Nahin Dalna Chahiye
Truth Thoda Sa Tel Ya Ghee Zaroori Hai Kyunki Kuch Vitamins Tel Mein Ghulti Hain Jaise Vitamin A D E K
Nahin Daloge Toh Nutrient immersion Kam Hoga
Myth 3 Green Tea Se Weight Loss Hota Hai
Truth Green Tea Metabolism Thoda Bohot Badhati Hai Lekin Agar Aap Roz Samose Aur Green Tea Khaoge Toh Kuch Nahin Hoga
Green Tea Sirf Ek Support Hai Main Diet Nahin
Myth 4 Juice Fasting Se Weight Loss Hota Hai
Truth Juice Fasting Mein Aap Calories Toh Kam Karte Ho Lekin Protein Nahin Milta
Muscles Kam Hoti Hain
Aur Jese Hi Fasting End Karte Ho Weight Wapas Aa Jata Hai
Myth 5 Carbs Ek Dum Band Karne Se Weight Loss Hota Hai
Truth Carbs Band Karoge Toh Body Mein Energy Nahin Rahegi
Aap Chidchida Feel Karoge
Complex Carbs Healthy Hain
Sirf Refined Carbs Ki Matra Kam Karo
= > Part 16 Plate system Kaise Use Karein Bina Calories Count Kiye
Bohot Logon Ko Calories Count Karna Mushkil Lagta Hai
Isliye Plate Method Easy Hai
Ek Normal Plate Lo Aur Use Chaar Hisso Mein Baato Mentally
Aadha Plate Sabzi Ya Salad
Ismein Dalo Hari Bhari Sabziyan Jaise Palak Methi Bhindi Tori Lauki Cabbage Capsicum
Salad Mein Kheera Tamatar Gajar Mooli Shalgam
Ye Aadha Plate Aapka Pet Bhardegi Bina Zyada Calories Ke
Ek Chauthai Plate Protein
Ismein Rakho Anda Paneer Chicken Fish Rajma Chole Dal Soya Chunks Sprouts
Ye Muscle Banayega Aur Pet Bhara Rakhega
Ek Chauthai Plate Carbs
Ismein Rakho Brown Rice Quinoa Jowar Ki Roti Bajra Ki Roti Sweet Potato Oats
Ye Energy Dega
Plus Ek Katori Dahi Ya Chach
Ye Digestione Improve Karega
Yeh Plate Method Naturally Calorie deficiency produce Kar Deta Hai Bina Tareekh Likhe
= > Part 17 Khane Ka Sahi Time Table
Time Se Khana Bhi Utna Hi Important Hai Jitna Kya Khana
Ideal Meal Timing For Weight Loss
Subah 7 Baje Uthte Hi
1 Glass Halka Garam Pani Aadha Nimbu Ek Chutki Kacchi Haldi
Metabolism Activate Hota Hai
Subah 8 Baje Breakfast
Protein Aur Fiber Rich Breakfast
Is Time Heavy Carb Mat Khao Jaise Aloo Paratha Ya Puri
Subah 11 Baje Morning Snack
Light Kuch Bhi Jaise Ek Fruit Ya Makhana Ya Chach
Dopahar 1 Baje Lunch
Plate system Follow Karo
Sabse Bada Meal Lunch Rakho Kyunki Din Mein Metabolism Active Hai
Shaam 4 Baje Evening Snack
Green Tea Ya Black Coffee Ek Boiled Anda Ya Do Rice cutlet
Is Time Se Sugar Bilkul Mat Khao
Shaam 7 Baje regale
Light Se Lightest Meal
Dal Khichdi Vegetable Soup Ya Omelette With Salad
regale Raat 8 Baje Se Pehle Khatam Karo
Raat 8 Baje Se Subah 8 Baje Tak
12 Ghante Ka Gap Rakho Do refections Ke Bechain Mein
Isse Body Ko Fat Burn Karne Ka Mauka Milta Hai
= > Part 18 Hidden Calories Jin Par Dhyan Nahi Jaata
Aap Soch Rahe Hoge Ki Main Toh Kam Kha Raha Hu Phir Bhi Weight Nahi Ho Raha
Ye Hidden Calories Dekh Lo
Chai Aur Coffee Mein Sugar Aur Creamer
Ek Cup Chai Mein Do ladle Sugar Aur Creamer Daloge Toh 120 Calories
Roz 3 Cup Piyoge Toh 360 Calories Extra
Solution Bina Sugar Ki Chai Piyo Ya Ek Cup Mein Aadha ladle Sugar
Salad Mein Daali Mayonnaise Aur Cream
Ek ladle Mayonnaise Mein 90 Calories
herbage Salad Healthy Hai Lekin Usme Cream Daaloge To Unhealthy
result Salad Mein Nimbu Salt Kali Mirch Aur Halka Sa Olive Oil Daalo
Packaged Authorities Aur Cold Drinks
Ek Glass Packaged Juice Mein 4 ladle Sugar Hoti Hai
Cold Drink Mein Bhi Same
result Pani Piyo Nimbu Pani Piyo Coconut Water Piyo
Ketchup Aur Sauces
Ek ladle Ketchup Mein 1 ladle Sugar
Hum Ek Samose Ya Roll Ke Saath 2 Ya 3 ladle Ketchup Kha Lete Hain
Solution Chutney Banao Ghar Ki Pudina Aur Dhaniya Ki Ya Sirf Nimbu Mirch Lagao
Namkeen Aur Biscuits
Health Ke Naam Par Jo Biscuits Aate Hain Unmein Bhi Sugar Aur Maida Hota Hai
Namkeen Toh Fried Hota Hai
Solution Jab Bhook Lage Toh Makhana Roasted Chana Ya Fruit Khao
= > Part 19 Emotional Eating Kaise Control Karein
Bohot Log Stress Sadness Ya Bore Hone Par Khaane Lagte Hain
Is Emotional Eating Se Weight Loss Ruk Jaata Hai
Pehchano Ki Aap Emotional Eating Toh Nahi Kar Rahe
Signs Hain
Gussa Ya Udaas Ho Toh Fridge Khol Lete Ho
Kaam Mein Bore Ho Rahe Ho Toh Lunch Break Jaldi Le Lete Ho
Raat Ko Akele Mein Kuch Na Kuch Kha Rahe Ho
Khane Ke Baad Guilt Feel Hota Hai
result poke Bhi Khane Ka Man Kare Pause Karo
Apne Aapse 3 Sawaal Pocho
1 Kya Main Physically Bhookha Hoon Ya Emotional
2 Maine Last Kya Khaya Tha Aur Kitne Time Pehle
3 Kya Main Pani Pi Sakta Hoon Iski Jagah
Agar Answers Bata Rahe Hain Ki Emotional Hunger Hai Toh Doosra Kaam Karo
Jaise
10 Deep Breaths Lo
Ek Glass Pani Piyo
5 Minute Walk Karo Ghar Mein
Kisi Dost Ko Phone Karo
Apni Favourite Song Suno
Haath Mun Dhoke Aao
10 nanosecond Ke Baad Dekho pining Gayi Ya Nahin
Aksar Chali Jaati Hai
= > Part 20 Grocery Shopping Guide For Weight Loss
Ghar Mein Sehatmand Cheezein Hongi Toh Khana Bhi Sehatmand Hi Khana Padega
Ye Cheezein Kabhi Mat Lana
Cold Drinks Aur Packaged Juices
Chips Aur Fried Namkeen
Biscuits eyefuls Aur Cream Biscuits
White Bread Aur Pav
Maggi Aur Instant Noodles
Jam Adulation Ketchup
Ice Cream Aur Packaged Sweets
White Sugar
Ye Cheezein Lana Hai
Kitchen rudiments
Brown Rice Aur Quinoa
Oats Aur Daliya
Besan Aur Ragi Ka Atta
Whole Wheat Ya Jowar Ka Aata
Ghee Ek Small Pack
Coconut Oil Ya Olive Oil
Proteins Ke Liye
Ande
Paneer
Dahi Aur Chach
Rajma Chole Sabut Moong
Soya Chunks
Chicken Ya Fish Agar Non Veg Khaate Ho
Snacks Ke Liye
Makhana
Roasted Chana
Badam Akhrot
Rice galettes
Popcorn Bina Butter Ke Ghar Ka Bana Hua
Fruits Aur Vegetables
Jo Seasonal Mile Woh Lo
Sabziyan Hari Bhari
Salad Wali Cheezein
Nimbu Aur Adrak
Dhaniya Aur Pudina
Bilkul Budget Mein Adjusting Ho Toh Karo
Sab Ek Saath Mat Kharido
= > Part 21 How To Handle Social Gatherings Aur Parties
poke Family Mein Function Ho Ya Doston Ke Saath Party Tab Kya Karein
Before Going To Party
Ghar Se Halka Kuch Kha Kar Jao Jaise Ek Fruit Ya Ek Katori Dahi
Isse Party Mein Bohot Zyada Bhookh Nahin Lagegi
At The Party
Pehle Salad Aur Sabzi Khao Phir Baaki Cheezein
Ek Ya Do Piece Hi Lo Jyada Mat Lo
Cold Drinks Ki Jagah Pani Ya Nimbu Pani Piyo
Goodies Mein Ek Chhota Piece Lo Bas
Bina Guilt Ke Khao Lekin Portion Control Mein
Next Day After Party
Normal Diet Par Wapas Aao Fasting Mat Karo
Zyada Pani Piyo
Light Walk Ya Exercise Karo
Khud Ko Punish Mat Karo
Yaad Rakho Ek Party Se Weight Nahin Badhta
Regular Routine Se Farak Padta Hai
= > Part 22 Weight Loss Plateaus Kya Hote Hain Aur Kaise Tod Dein
Do Teen Mahine harmonious Rehne Ke Baad Weight Ruk Jaata Hai
Use Plateau Kehte Hain
Normal Hai
Aisa Kyun Hota Hai
Jab Aap Weight Kam Karte Ho Toh Aapki Body Chhoti Ho Jaati Hai
Chhoti Body Ko Pehle Jitni Calories Nahin Chahiye
Agar Aap Wahi Kha Rahe Ho Jo Pehle Khate The Toh Deficit Khatam Ho Jaata Hai
Signs Of Plateau
Teen Ya Char Hapte Se Weight Same Chal Raha Hai
Aap Pehle Jaisi Diet Aur Exercise Follow Kar Rahe Ho
Achha Bhi Soch Rahe Ho Aur Nind Bhi Le Rahe Ho
Kaise Tod Dein Plateau
1 Apna Khana Check Karo
Shayad Aapka Portion Size Badh Gaya Hai Bin Jaane
Ek Baar Phir Se Plate Method Follow Karo
2 Exercise Change Karo
Naye Exercises Add Karo
Jumps Burpees Ya Running Ki Speed Badhao
Strength Training Mein Weight Badhao Ya Reps Badhao
3 Sleep Check Karo
7 Ghante Ki Nind Ho Rahi Hai Ya Nahin
Phone Band Karke Sone Jao
4 Water Input Badhao
Plateau Ke Time 2 Glass Extra Pani Roz Piyo
5 Intermittent Fasting Try Karo
12 Ghante Ka Gap formerly Suggested Hai
Agar Plateau Hai Toh 14 Ghante Ka Gap Karo
Raat 8 Baje Se Subah 10 Baje Tak Kuch Mat Khao Sirf Pani Piyo
Cheezein Jo Plateau Mein Mat Karo
Aur Bhi Zyada Kam Khana Band Karo
Carb Ek Dum Zero Mat Karo
Roz Weigh Karna Band Karo
Stress Mat Lo Plateau Temporary Hai
= > Part 23 Indian Spices Jo Naturally Weight Loss Mein Help Karte Hain
Aapki Kitchen Mein Hi Bohot Cheezein Hain Jo Metabolism Badhati Hain
1 Jeera
Digestion Ameliorate Karta Hai
Kaise Use Karein Raat Ko 1 ladle Jeera Pani Mein Bhigokar Subah Us Pani Ko Garam Karke Piyo
2 Dalchini
Blood Sugar Control Karta Hai
Kaise Use Karein Chai Mein Daalo Ya Garam Pani Mein Daal Kar Piyo
3 Haldi
Inflammation Kam Karti Hai
Kaise Use Karein Subah Doodh Mein Ya Sabziyon Mein
4 Kali Mirch
Nutrients Absorb Karne Mein Help Karti Hai
Kaise Use Karein Salad Mein Daalo Ya Chai Mein
5 Sonth
Metabolism Badhati Hai
Kaise Use Karein Garam Pani Mein Aadha ladle Sonth Daal Kar Piyo
6 Methi Dana
Pet Bhara Rakhta Hai
Kaise Use Karein Raat Ko 1 ladle Bhigokar Subah Kha Lo
7 Lauki Juice
Low Calorie Aur Hydrating
Kaise Use Karein Subah Lauki Ka Juice Aadha Glass Nimbu Aur Kali Mirch Ke Saath
Note Ye Sab Support Karte Hain Main Kaam Nahin Karte
Inka Magic Effect Nahin Hai
Diet Overall Healthy Honii Chahiye
= > Part 24 Post gestation Weight Loss For Kaise Kare
Baccha Hone Ke Baad Weight Loss Thoda Alag Hota Hai
Body Ne 9 Mahine Mehnat Ki Hai To Samay Do
Kya Kab Start Karna Hai
Delivery Ke Baad 6 Weeks Rest Karo
Normal Delivery Ho Toh 6 Weeks Ke Baad Gentle Walking
C Section Ho Toh Doctor Ki authorization Lo Pehle
Breastfeeding
Breastfeeding Se Calories Jalti Hai Lekin Zyada Bhookh Bhi Lagti Hai
Breastfeeding Karte Waqt Diet Kam Mat Karo
Protein Aur Pani Ka Intake Badhao
Baby way For New mothers
Start With 5 Minute Walking Roz
Do Hapte Baad Kar Do 10 Minute
Dhire Dhire 30 Minute Tak Le Jao
Koi Bhi Core Exercise Nahin Karni Hai Pehle 3 Mahine
Pelvic Floor Exercises Kegel Karo Jo Safe Hain
Diet For New mothers
Ghee Aur Healthy Fats Karo Kam Nahin
Poori Nind Le Sakti Ho Toh Le Nahin Toh Rest Kar Raat Mein
Bahut Zyada Khud Par Pressure Mat Lo
Healthy Body Aani Hai Fit Body Nahin Pehle 6 Mahine
= > Part 25 Weight Loss For elderly Citizens 50 Plus
Age Badhne Ke Saath Metabolism Slow Hota Hai
Lekin Weight Loss Possible Hai
Special Considerations
Strength Training Important Hai Muscle Nahin Khoni Chahiye
Protein Intake Badhao Muscles Ke Liye
Joints Pe Pressure Mat Daalo High Impact Exercise Mat Karo
safe-deposit box Exercises For 50 Plus
Walking Sabse Best 40 Minute Roz
Chair Yoga Ya Gentle Stretching
Tai Chi For Balance
Light Strength Training With 1 Ya 2 Kg Dumbbells
Wall Push Ups Aur Chair Squats
Diet Tips For 50 Plus
Calories Thodi Kam Chahiye Young Age Se
Lekin Nutrients Same Chahiye
Vitamin D Aur Calcium Ka Dhyan Rakho Haldi Wala Doodh
Fiber Zyada Khao Constipation Se Bachne Ke Liye
Pani Kam Mat Piyo Age Mein Log Kam Peete Hain Ye Galat Hai
Kya Avoid Karein
Fad Diets Aur Juice Cleanses
Bohot Fast Walking Ya Running
Heavy Toning
Skipping Rope
Consult Doctor
Koi Bhi Nayi Diet Ya Exercise Shuru Karne Se Pehle Doctor Ki Salah Lo Especially Agar BP Sugar Ya Heart Issue Hai
= > Part 26 Detailed Sample Submissive mess Plan For 7 Days
Monday
Subah Pani Nimbu Aur Pudina
Nashta 2 Besan Chilla Hari Chutney 1 Katori Dahi
Lunch 2 Roti Bhindi Sabzi Chana Dal Salad Kachcha Aam
Shaam 1 Katori Makhana Green Tea
regale Lauki Ki Sabzi 1 Roti Salad
Tuesday
Subah Pani Lauki Juice
Nashta Oats Ka Upma Jismein Sabziyan 1 Katori Papaya
Lunch 2 Jowar Roti Paneer Bhurji Palak Dal Salad Chach
Shaam Roasted Chana 1 Apple
regale Mix Veg Soup 1 Katori Daliya
Wednesday
Subah Pani Adrak Nimbu
Nashta Do Boiled Egg White Agar Egg Khaate Ho Warna 1 Katori Sprouts
Lunch Brown Rice Rajma Cucumber Raita Salad
Shaam 1 Cup Green Tea 2 Rice cutlet
regale Tori Sabzi 1 Roti Salad
Thursday
Subah Pani Dalchini Aur Shahad Ek Chota Chammach
Nashta Paneer Bhurji Sandwich Brown Bread 1 Katori Fruit
Lunch 2 Roti Methi Matar Malai Moong Dal Salad Dahi
Shaam Makhana Kheera Tamatar Salad
regale 1 Katori Dal Khichdi Papad
Friday
Subah Pani Jeera Water
Nashta Suji Ka Upma Jismein Sabziyan 1 Katori Anar
Lunch 2 Bajra Roti Aloo Baingan Ki Sabzi Kam Tel Mein Chana Dal Salad
Shaam 1 Cup Black Coffee Bina Sugar 1 Katori Roasted Chana
regale Palak Paneer 1 Roti Salad
Saturday
Subah Pani Kacchi Haldi Nimbu
Nashta Poha Mungfali Nimbu 1 Katori Dahi
Lunch Brown Rice Chole Onion Tomato Salad Lassi Bina Sugar
Shaam 1 Apple 5 Badam
regale Mix Vegetable Jisme Gobhi Shimla Mirch 1 Roti Salad
Sunday Cheat Day Light
Subah Pani Nimbu Adrak
Nashta 2 Stuffed Besan Chilla Ya Normal Size Ka Paratha
Lunch Thoda Special Jaisa Khana Hai Lekin Plate Method Follow Karo
Shaam Ek Small Piece Cate
regale Normal Light regale Karo
Evening Walk Jyada Karo
= > Part 27 Non Submissive mess Plan For 7 Days
Monday
Subah Pani Nimbu
Nashta 2 Boiled Eggs 1 Slice Brown Bread 1 Katori Papaya
Lunch 2 Roti Chicken Curry 100 Gram Salad Dahi
Shaam 1 Katori Makhana
regale Fish Curry 100 Gram 1 Roti Salad
Tuesday
Subah Pani Adrak
Nashta Oats Banana Smoothie Bina Sugar 1 Boiled Egg
Lunch Brown Rice Egg Curry 2 Eggs Vegetable Salad
Shaam 1 Apple Green Tea
regale Paneer Bhurji 100 Gram 1 Roti Salad
Wednesday
Subah Pani Lauki
Nashta 2 Bread Omelette Brown Bread 1 Katori Fruit
Lunch 2 Roti Mutton Curry 100 Gram Limited Salad Chach
Shaam Roasted Chana 1 Mug Black Coffee
regale funk Salad Grilled Lemon Dressing
Thursday
Subah Pani Jeera Water
Nashta 2 Anda Bhurji 1 Katori Dahi 1 Katori Papaya
Lunch 2 Jowar Roti Fish Curry Salad
Shaam 1 Katori Sprouts Green Tea
regale Egg Roll 2 Egg Whites Brown Roti Salad
Friday
Subah Pani Kacchi Haldi
Nashta 2 Egg White Omelette With Mushrooms Spinach 1 Slice Bread
Lunch Brown Rice Chicken Stew Salad
Shaam 5 Badam 1 Katori Cucumber
regale Paneer Tikka 150 Gram 1 Roti Salad
Saturday
Subah Pani Dalchini
Nashta 2 Boiled Eggs 1 Katori Oats
Lunch 2 Roti Egg Curry Salad Dahi
Shaam 1 Apple Makhana
regale Fish Tikka 1 Roti Grilled Vegetables
Sunday
Subah Pani Nimbu
Nashta 2 Egg White Omelette With Vegetables 1 Katori Fruits
Lunch Cheat Meal Chicken Biryani Ek Katori Raita
Shaam Light Walk
regale Only Soup Aur Salad
= > Part 28 Kitchen Hacks For Weight Loss
Chhoti Si Cheezein Badla Laati Hain
Hack 1 Roti Kaise Khayein
Makhan Lagana Band Karo Ya Sirf Ek Drop
Ghee 1 Roti Par Aadha ladle
Gehu Ke Aate Mein Soya sap Ya Bajra Mila Do
Hack 2 Cooking Oil Kaise Kam Karein
Non Stick Pan Use Karo
Sabzi Banane Ke Baad Extra Oil Saaf Cloth Se Chus Lo
Tel Ko Spray Bottle Mein Daal Do Thoda Hi Chadhata Hai
Hack 3 Snacking Kaise Karein
Plate Mein Nikal Kar Khao Packet Se Mat Khao
Ek Hafta Ek Hi Snack Healthy Wala Rakho Cupboard Mein
poke Bhi Fridge Kholo Pani Pi Lo
Hack 4 Bhookh Ke Time Kya Karo
10 Bite Rule poke Bhi Kuch Khao 10 Baar Cheeno
Fridge Ke Aage Likho Kya Khana Hai
Apna Haath Pakdo 30 Alternate Socho Kya Main Sach Mein Bhookha Hoon
Hack 5 Leftovers Kaise Manage Karein
Raat Ka Khana Plate Mein Nikal Kar Rakh Do Baaju Mein Nahin
Junk Food Order Karna Hai Toh 15 Minute stay Karo
Market Se Sirf List Banake Jao Bina List Ke Mat Jao
= > Part 29 How To Sleep More For Weight Loss
Nind Aur Weight Loss Ka Connection Bohot Strong Hai
Perfect Sleep Routine
Raat 9 Baje
Mobile Phone television Laptop Band
Light Dim Karo Ghar Ki
Halka Warm Doodh Haldi Wala Pi Sakte Ho
Raat 9 30 Baje
Face Wash Brush
Stretching Karo 5 Minute
Journal Likho Kya Kiya Aaj
Raat 10 Baje
Bed Par Jao
Books Padho Digital Nahin
Deep Breathing 4 Seconds Lo 6 Seconds Chhodo
Raat 10 30 Baje
Aankh Band Kar Lo
Subah 6 Se 6 30 Baje Uttho
Sleep Quality Ameliorate Karne Ke Tips
Room Bilkul Andhera Rakho
Room Temperature Thanda Rakho
Din Mein Dhoop Lo Kam Se Kam 15 Minute
Caffeine Dopahar 2 Baje Ke Baad Mat Lo
Raat Ko Heavy Exercise Mat Karo
Signs Aapki Nind Puri Nahi Hai
Din Mein Nind Aati Hai
Khane Ki pining Zyada Hoti Hai
Mood Swings Hote Hain
Weight Loss Ruk Jata Hai
= > Part 30 Supplements For Weight Loss Kya Zaroori Hain
Sawal Yeh Hai Ki Kya Supplements Lene Chahiye
Short Answer
Zaroori Nahi Hai Agar Khana Balanced Hai
Lekin Kuch Conditions Mein Helpful Ho Sakte Hain
Vitamin D
Aksar Logon Mein Deficiency Hoti Hai
Vitamin D Kam Hai Toh Weight Loss Mushkil Hota Hai
Dhoop Lo 15 Minute Ya Doctor Se Bolkar Test Karao
Vitamin B12
Strict Insectivores Mein Deficiency Hoti Hai
Low Energy Se Workout Nahin Kar Paoge
Mushroom Aur Dairy Se Milta Hai Nahin Toh Supplement Le Sakte Ho
Protein Greasepaint
Agar Protein Poori Nahi Ho Pa Rahi Diet Se Toh Le Sakte Ho
Ek Scoop Whey Ya Plant Grounded Protein
mess relief Mat Karo Protein Powder Ko Snack Ki Tarah Lo
Omega 3
Inflammation Kam Karta Hai
Fish Oil Ya Flaxseed Oil
Non Veg Nahin Khaate Toh Socho
Green Tea Extract
Natural Metabolism Booster
Lekin Goli Ki Jagah Green Tea Piyo Better Hai
Important Warning
Koi Bhi Supplement Lene Se Pehle Doctor Se Baat Karo
Fat Burner Pills Se Door Raho
Koi Bhi Injection Ya Drip Weight Loss Ke Liye Bilkul Mat Lo
= > Part 31 Realistic Transformation Timeline
Pehla Mahina
Body Acclimate Ho Rahi Hai
Pani Ka Weight Kam Hoga 2 Se 3 Kilo
Energy Low Feel Hogi Kyunki Body New Diet Mein Acclimate Kar Rahi Hai
Cravings Bohot Aayengi
Sleep Pattern Improve Hoga
Doosra Mahina
2 Se 3 Kilo Aur Kam
Kapde Dheele Hone Lagenge
pining Kam Hogi
Exercise Easy Lagne Lagegi
Face Mein Glow Aayega
Teesra Mahina
Total 7 Se 8 Kilo Tak Ho Sakta Hai
Pet Aur Kamar Mein Visible Change
Strength Increase Hui
Mood Better Rahega
Bahar Ka Khane Ka Mann Kam Karega
Chautha Mahina
10 Kilo Tak Possible Hai Agar rigorously Follow Kiya
Body Toner Dikhne Lagi
Naye Exercises Karne Ka Mann Karega
Koi Bhi Typical Day Easy Lagta Hai
Paachwan Aur Chhatha Mahina
12 Se 15 Kilo Tak
Weight Loss Slow Hoga Lekin Sustain Hoga
Healthy life Habit Ban Chuki Hai
Yaad Rakho Ye Timeline Approximate Hai
Har Body Alag Hoti Hai
= > Part 32 Kab Doctor Se Milna Hai
Weight Loss Kaise Kare Ke Dauran Agar Ye Ho Toh Doctor Se Milo
incontinently
Bohot Zyada Weakness
Chakkar Aana Girne Jaisa
Baal Bohot Jhadna
Period Irregular Ho Jana Ladies Mein
Koi Bhi Unusual Pain
Before Starting Weight Loss
Diabetes Hai Toh
High Blood Pressure Hai Toh
Thyroid Hai Toh
Heart Condition Hai Toh
Pregnant Ho Ya Breastfeeding
Koi Chronic Illness Hai
Doctor Ke Saath Kya bandy Karein
Current Medicines
Safe Calorie Input Kitni Rakh Sakte Ho
Konsi Exercises Safe Hain
Kitna Weight Kam Karna Chahiye Per Week
= > Final Summary Points
Bhai Weight Loss Koi Magic Nahin Hai
Ye Simple Hai Lekin Easy Nahin
diurnal Checklist Jo Follow Karo
Subah Uthte Hi Pani Piya
Breakfast Mein Protein Liya
Khane Se Pehle Salad Khaya
12 Glass Pani Karib Karib Piya
30 Minute Walk Ya Movement Ki
Cheeni Aur Maida Aaj Avoid Kiya
Raat Ko 7 Ya 8 Baje regale Kiya
Mobile Band Kiya Raat 10 Baje
Raat Ko Neend 7 Ghante Ki
Aaj Kuch Achha Khaya Jo Healthy Hai
Agar 7 Cheezein Bhi Follow Karta Hai Toh Progress Aayegi
Motivational Last Line
Bhai Body Banane Mein Time Lagta Hai
Instagram Ke 30 Days Transformation Fake Hote Hain
Real Transformation 3 Se 6 Se 12 Mahine Mein Hota Hai
Ek Din Chhoot Bhi Jaye Toh Do Din Mat Chhodna
Chalo Aaj Se Ek Chhoti Si Shuruaat
Subah 10 Minute Walk Karo
Bas
Phir Dekho 1 Hafte Mein Khud Mein Farak
You Can Do It
= > constantly Asked Questions About Weight Loss
1 Weight Loss Ke Liye Roz Kitna Pani Pina Chahiye
Roz Kam Se Kam 8 Se 10 Glass Pani Pina Chahiye
Subah Uthte Hi 1 Glass Halka Garam Pani Nimbu Aur Kacchi Haldi Ke Saath Peena Bohot Faydemand Hai
Pani Metabolism Badhata Hai Aur Bhook Kam Karta Hai
2 Kya Raat Ko 8 Baje Ke Baad Khana Chahiye Ya Nahi
Raat Ko 8 Baje Ke Baad Khana Bura Nahi Hai Agar Aap Daily Calorie deficiency Mein Ho
Lekin Heavy regale Se Bachna Chahiye
Sabse Achha Hai regale Raat 7 Ya 8 Baje Tak Khatam Kar Do Aur Agle Subah Tak 12 Ghante Ka Gap Rakho
3 Kya Roti Ko Bilkul Band Kar Dena Chahiye Weight Loss Ke Liye
Nahi Roti Ko Bilkul Band Karna Zaroori Nahi Hai
White Roti Ki Jagah Multigrain Jowar Ya Bajra Ki Roti Khao
Portion Control Rakho Ek Meal Mein 1 Ya 2 Roti Kaafi Hai
Saath Mein Salad Aur Dahi Zaroor Khao
4 Kya Green Tea Se Weight Loss Hota Hai
Green Tea Metabolism Ko Thoda Bohot Badhati Hai Lekin Sirf Green Tea Peene Se Weight Loss Nahi Hota Hai
Green Tea Ek Support Hai
Main Kaam Balance Diet Aur Exercise Ka Hota Hai
Roz 2 Se 3 Cup Green Tea Bina Sugar Ke Pi Sakte Ho
5 Ek Hafta Mein Kitna Weight Kam Karna Healthy Hai
Healthy Weight Loss Hai 250 Gram Se Lekar 500 Gram Per Week Yani 1 Se 2 Kilo Per Month
Agar Koi 5 Kilo Ek Hapte Mein Kam Karne Ka Keh Raha Hai To Wo Unhealthy Aur Unsustainable Hai
Dhire Dhire Weight Kam Karo Taaki Wapas Na Aaye
6 Weight Loss Ke Liye Subah Ka Nashta Karna Zaroori Hai Ya Nahi
Haan Subah Ka Nashta Karna Zaroori Hai
Protein Aur Fiber Rich Nashta Karo Jaise Oats Daliya Anda Paneer Ya Poha
Nashta Na Karne Se Din Mein Zyada Bhook Lagti Hai Aur Aap Dopahar Mein Zyada Kha Lete Ho
7 Kya Fruits Mein Sugar Ki Wajah Se Unhe Nahin Khana Chahiye
Yeh Bilkul Galat Hai
Fruits Mein Natural Sugar Hoti Hai Jiske Saath Fiber Bhi Hota Hai Jo Digestion Ko Slow Karta Hai
Roz 2 Se 3 Fruits Zaroor Khao
Kela Bhi Khao Lekin Pakka Hua Kela Jis Par Dhabbe Ho
8 Weight Loss Ke Dauran Cheat Meal Lena Chahiye Ya Nahi
Haan Week Mein Ek Baar Cheat Meal Lena Chahiye
Isse Aapka Metabolism Active Rehta Hai Aur Aap Mentally Strong Rehte Ho
Rules Follow Karo Sirf Ek Meal Cheat Karo Pooora Din Nahi Aur Agle Din Normal Diet Par Wapas Aao Bina Guilt Ke
9 Kya Sirf Walking Karne Se Weight Loss Hoga
Sirf Walking Se original Weight Loss To Hoga Lekin Body Toned Nahi Hogi
Cardio Ke Saath Strength Training Bhi Karna Zaroori Hai
Squats Push Ups Lunges Aur Plank Karna Shuru Karo Week Mein 3 Din
Isse Muscle Banegi Aur Metabolism Tez Hoga
10 Bina Gym Gaye Ghar Par Weight Loss Possible Hai Ya Nahi
Bilkul Possible Hai
Ghar Par Bodyweight Exercises Squats Push Ups Lunges Plank Se Bohot Farak Padta Hai
Roz 30 Se 45 Minute Walking Karo
Skipping Rope Use Karo Saste Mein Aati Hai
Sahi Diet Aur Portion Control Sabse Important Hai
