How to Lose Belly Fat Fast: Losing weight is no less than a challenge. People sweat every day during exercise but their weight does not reduce. People even stop or reduce their food intake but their weight does not reduce. The biggest challenge while losing weight is what to eat and what not to eat. Although losing weight is not magic, but if you plan properly then you can control the weight very quickly. The American Dietary Association has decided on a diet formula for rapid weight loss. Under this formula, if you want to lose weight, then how much protein should you eat, how much fat should you eat or how much carbohydrate should you eat in a day. For this you will be able to know how many vegetables and how much grains you should eat in a day. So let us know what and how much should be eaten for rapid weight loss.
You need this much dose in a day
According to the Dietary Guidelines for Americans 2020-2025, if you want to lose weight fast, then first of all you should limit carbohydrate foods. Apart from this, you should take 140 ms 150 grams of protein in a day. At the same time, 2 to 5 cups of green vegetables, 22-44 grams of healthy oil and 200 to 300 grams of cereal products should be eaten. Now you should understand how you will get 100 or 150 grams of protein. For this, know this formula that if you eat 100 grams of skinless chicken breast, you will get 23.2 grams of protein. Whereas if you eat 100 grams of black beans, you will get 21.6 grams of protein, whereas if you eat 100 grams of lentils, you will get 9 grams of protein. From this you can estimate how much you will have to eat to get 100 to 150 grams of protein. Apart from all these, include green leafy vegetables, tomatoes, capsicum, green beans and spinach in the diet. For healthy fat, include different types of seeds, avocado, almond, olive oil etc. The more you eat fiber rich things, the more benefit you will get.
Apart from diet, this is also important
Apart from all this, aerobic exercise should be done regularly every day. For this you should do fast walking, cycling, swimming, running etc. To lose weight, it is also important to know what not to eat. For this, do not eat processed food, frozen food. Do not consume alcohol and cigarettes. Do not eat too many fried foods. Don’t consume too much red meat. Above all, it is most important to drink enough water every day. Keep in mind that water does not contain any calories but it participates in every chemical process of the body. Body fat will start melting quickly only in the presence of water. That is why water is called a fat burner. Now you get enough sleep. Take 7 to 8 hours of sleep daily and stay away from stress. If you are stressed, do yoga and meditation for it.
Read this also – Is your blood pressure low, if it is 90/60 then do not take it lightly, it can be a fatal disease.
Read this also – You become drenched in sweat even after doing a little work, this can be the reason for 5 diseases, if ignored it will become difficult
,
Tags: Health, health tips, Lifestyle
FIRST PUBLISHED: April 25, 2024, 10:35 IST