Introduction– Aaj Kal har vyakti itna busy ho gya hai ki wo apne khud k liy na hi apne pariwar k liy samay nikal pa raha hai,jiske karan jo sabse jada problem ho rahi hai wo hai teji se fat ka badhna,aaj kal har koi is problem ko kahi na kahi face kar raha hai. Hum apni life me itna busy ho gye hai ki fat related problem ko dhayan hi nhi de pa rahe hai.Intermittent fasting se ye problem solve ho sakti hai.
Kya aap ye jante hai sabse jada jo fat jama hota hai wo hamare Belly area me hi hota hai jo aaj kal ek common problem ban chuki hai.Ye belly fat bhut easily jata bhi nhi hai.
Agar aap bhi ish belly fat se bhut paresan hai or Gym ja kar or diet follow karke paresan ho chuke hai aur apka belly fat abhi bhi wahi ka wahi hai to ye atricle apke liy hai.
Ish article me hum bhut hi saral tareeke se samjhenge ki Intermittent Fasting kya hai or ye kese kam karta hai or kese bhut hi effectively aap is belly fat ko reduce kar sakte hai.
Intermittent Fasting Hoti Kya Hai ?
Intermittent Fasting,Agar saral tareeke se samjhe to intermittent fasting (IF)ek prakar ka eating pattern hai jishme apko eating ka ek pattern follow karna haota hai.Ishme ap kuch hours k liy fast karte ho or ek fixed time par hi khana khate ho.Ishme tum kya kha rahe ho ye jada important nhi hai par tum kab kha rahe ho ye jada important hota hai.
Belly fat kam karne Main Intermittent fasting ka role-
1.Body Me Fat Burning Mode ko Activate Karta Hai
Jab ap noarmal routine me apna kahna kahte ho tub aap kam se kam har 2 se 3 ghante me khana khate ho jese apne 9 bje breakfast liya or maan lijiye apne 12 bje lunch kar liya or beech me bhi kuch kha liya to isse apki body ne continuously glucose ko energy k liy use kiya is karan apki body ko chance hi nhi mila ki wo stored fat ko burn kar paye.
Lekin jab aap intermittent Fasting start karte ho or 12 se 16 ghante tak kuch bhi nhi kahte ho tub kyta apko pata hai ki apki body k paas glucose khatam hone lagta aur jab body ke pas glucose khatam hone lagta hai.
Tub apki body automatically switch karti hai Glucosee se Stored Fat Par Ishi Process ko Fat Burning Mode Kahte Hai. Jab tak aap khate rahogey apka fat bhi store hota rahega.
Lekin Jab aap fast karogey tub apka fat burn hona start ho jyga jiska result ye hoga ki belly fat dheere dheere kam hone lagega.
2. Calories Kam Ho Jati Hai- Weight loss se ap samajh sakte hai ki calories kam hai.Lekin hum log unknowingly apne taste k karan jada hi kha lete hai jese Tea,snacks,biscuits,namkeen.
Intermittent fasting me apka eating time 6 se 8 hours ka hota hai is karan aap naturally kam meals lete ho jese LUNCH or 6 ghante bad DINNER
Yahi pattern follow karne se total calories intake automatically kam ho jata hai or apko jada effort bhi nhi lagana hota or fat loss hona start ho jata hai.Apko koi strict diet bhi follow nhi karna hota hai.
3.Metabolism Improve Hone Lagta Hai-Metabolism ko yadi simple bhasa me samjhe to metabolism ka matlub hai apki body kitni efficiently energy ko use karti hai.
Aksar log aisa sochte hai ki fasting karne se apka metabolism slow ho jata hai par aisa nhi hai jab aap short term fasting karte ho aisa nhi hota hai.
Intermittent Fasting me apki body fat ko efficiently energy me Convert kadeti hai.Apka fast breakdown process bhi fast hone lagta hai.Apki body energy waste nhi karti balki direct fat burning par focus karti hai.
4.Insulin Level ko Control Karta Hai-Kya ap jante hai ki insulin apki body me kya kam karta hai ? Insulin ek hormone hai jo apki body me fat k storage ko or fat burning ko control karta hai.
Jab aap bar bar khana khate ho tub apki body me insulin level high rahta hai or apki body fat store karti rahti hai or jab aap fasting me rahte ho tub apki body ka insulin level naturally low ho jata hai.
Jab insulin low ho jata hai tub apki body ko ye signal milta hai ki ab stored fat ko energy ke liy use karo.jiska direct effect fat breakdown fast hota hai or belly fat reduction or easy ho jata hai.
Best Intermittent Fasting Methods Belly Fat ke Liye
Ab ap soch rahe honge ki konsa best Intermittent fasting methods hai jisko aap long time tak follow kar pao.
1.16/8 Method – ye sabse jada recommend kiya jata hai jisme apko 16 hours ka fasting karna hota hai ore 8 hours apka eating window hota hai,example k liy jese apka last meal raat 8 P.M hua hai To ap next apna meal 12 P.M yani ki next day par lenge.
Benefits – Jab aap is pattern ko follow karte ho to iska result ye hota hai ki body ko apki body ko proper fasting time milta hai or fat burning fast stary ho jata hai.
2.14/10 Methods– Ye bhi bhut easy hai unlogo k liy jo abhi beginners hai or intermittent fasting start kar rahe hai isme apko 14 hours fasting or 10 hours ka eating time hota hai.
3. 5/2 Method- Ye bhi good way hai isme apko week me total 5 din normal eating karna hota hai or 2 din low calories eating.Ye unlogo ke liy jada helpful hai jo daily fast nhi kar sakte.
4. 24 hours Fasting-Isme ek week me kam se kam 1 ya 2 din pura 24 hours ke liy fasting karna hota hai.Lekin agar tum beginners ho to apko 14/10 best hai kyuki ye beginners ke liy hard ho sakta hai ek dum se 24 hours tak kuch bhi nhi khana jiske karan weakness ho sakti hai.
Intermittent Fasting Ke Nuksaan Kya Hai?
Wese dekha jaye to intermittent fasting k bhut sare fayde hai par ishke kuch nuksaan bhi hai jo kuch is prakar hai-
1.Lagatar Bhukh Lagna– Intermittent fasting karne ke karan apki body ko kam calories milti hai or jiske karan vyaki ko continuously bhukh lagti hai.
2.Weakness Hona-Intermittent fasting me kyuki calories ka intake apki body me kam hota hai jiske karan body me weakness or tiredness feel hoti hai.
3.Neend Na Aana-Jab apki body intermittent fasting karti hai to long time khana na khane ke karan apki neend bhi prabhavit ho sakti hai.
4.Mood Swing Hona-Kai baar fasting k karan mood swing ho sakta hai.
FAQs
- Kya Intermittent Fasting Begginers ke liy safe hai?
Ji haa Intermittent fasting beginners ke liy safe hai.Lekin ekdum se intermittent fasting suru karne me dikkat na ho ishke liy ye better hai ki yadi aap beginners hai to ap 14/10 wala methods use kare.
2.Kitne Din Me Intermittent Fasting se Belly fat kam hota hai ?
Normal dekha jaye to 1 se 2 week me visible changes milte hai par koi bhi kam ke liy consistency hona zaruri hai.
3.Kya intermittent Fasting Ke time par tea,coffee or water le sakte hai ?
Haan, Fasting ke time par aap tea,coffee,or pani bhi pee sakte hai ye apki fasting break nhi karta hai.
4.Kya Intermittent fasting me Breakfast skip karna Zaruri hai?
Ye zaruri nhi hai ki breakfast skip kiya jaye par mostly log 16/8 methods me breakfast skip karte hai kyuki ye jada easiest hota hai follow karne ke liy.
5.Kya bina exercise ke belly fat kam ho sakta hai ?
Haan, Intermittent fasting se bina exercise ke bhi apka weight loss hota hai lekin jara exercise ya daily walk karne se ishke or bhi fast result milte hai.
6. Fasting ke baad kya khana chahiye ?
Fasting ke baad healthy diet lena chahiye jaise protein like eggs,daal,paneer etc.
7. Kya women intermittent fasting kar sakti hai ?
Haan,women bhi intermittent fasting kar sakti hai.
8.Kya intermittent fasting se weakness aati hai ?
Starting me thodi weakness feel ho sakti hai,lekin kuch din baad body adjust ho jati hai.
9.Kya intermittent fasting daily karna zaruri hota hai ?
Nahi , intermittent fasting daily karna zajuri to nhi hai par yadi aap daily karte hai to ishke best result jaldi milte hai. Consistency sabse jada important hota hai.
