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Measures to reduce obesity
25 Aug 2019

Although fast Motapa Kam Karne Ke Upay are many, but in most of them you have to stay hungry and dissatisfied. If your will power is not strong, then due to hunger, you will soon abandon your obesity reduction plans.


But then you will need a plan that reduces your hunger as well, you lose weight quickly without hunger and your metabolism also improves. By doing all these things you can expect to lose a lot of weight, but it varies from person to person how quickly they will lose weight. Today, in this article, we will tell you ways to reduce obesity fast and that too without being hungry and dissatisfied.


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Remove sugar and starch


Removing sugars and starch (carbs) from your food reduces appetite, lowers insulin levels and can reduce weight without hunger. Low-carb food improves health in many other ways as well. It is common to lose weight by 10 pounds or more in the first week of eating such food, then this weight whether of body fat or water or both.


Eat protein, fat and vegetables


You should have one part protein, one part fat and low carb vegetables in every meal. This will create a carb range of up to 20-50 grams, which will reduce your hunger level to a great extent. For protein, you can include meat, fish, seafood and eggs as your meal.


Broccoli, cabbage, spinach, tomatoes, sprouts, lettuce, cucumber etc. are the main among low-carb vegetables. You can use olive, coconut and avocado oil for less fat.


Weight lifting exercises 3 times a week


There are many other training like weight lifting which is best practiced 3 to 4 times a week. Due to this, low-carb diet can have little benefit for your muscles while reducing body fat. Doing cardio is also effective when there is no weight lifting option.


"Carb Refeed" once every week


There is no harm even if you eat more carbs once a week, but it is not necessary either. Even if you want, don't take it.


Control on calories and portions  


Counting calories is necessary to lose weight. The most important thing is to strictly follow your carbs in the range of 20-50 grams.


Other ways to reduce obesity


Let us tell you more ways to reduce obesity, which will help you to reduce obesity easily and quickly.


  • Have a snack full of protein. A high- protein breakfast is known to decrease the desire to eat and calorie intake throughout the day.
  • Eat 2 to 3 meals daily. If you feel hungry in the afternoon, you can also have a fourth meal.
  • Don't be afraid to eat fat because trying to do both low-carb and low-fat at the same time may fail to reduce obesity. Which will make you unhappy and abandon your eating plan.
  • It is advisable to avoid sweet drinks and sweet juices of fruits. By avoiding all these, you can succeed in reducing your fat.
  • Water should be drunk half an hour before meals. Drinking water half an hour before meals reduces obesity by more than 44% within 3 months.
  • Choose only the food items that are suitable for weight loss. There are many food items that are very useful for reducing obesity.
  • Eat fiber that is soluble. Because soluble fibers reduce fat, especially around the stomach. Fibers like glucomannan can help you a lot in this.
  • Drink coffee or tea because if you are a coffee or tea drinker, you can drink as much as you want. The caffeine in them increases your metabolism by 3 to 11%.
  • Eat mostly uncooked items because they are healthy and also make the stomach feel full for a long time.
  • Eat your food slowly. Eating slowly makes you feel full for longer and also increases the hormones that reduce weight.
  • Weigh yourself every day. People who weigh themselves every day are able to lose weight quickly and maintain it for a long time.
  • Get a good night's sleep. Bad sleep is one of the biggest dangers of weight gain, so it is very important to take care of your sleep.


Some other important things: -


  • You do not have to starve yourself to lose weight.
  • If you have a medical condition, talk to your doctor before making changes in food as your eating plan may reduce your medication needs.
  • You change the environment of hormones by reducing carbs and insulin levels and preparing your body and mind to lose weight.
  • The plan you have prepared reduces the hunger as well as eliminates the main cause of hunger.
  • A food with less fat and calories than normal is perfect for losing 2 to 3 times more weight.


In conclusion, we would like to advise that you should always eat well and properly for Motapa Kam Karne Ke Upay. Only by eating complete and healthy food can you reduce your obesity in a healthy way.

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