Fat loss kese krre? (How to do fat loss)

Fat loss k liye important hai :

1- calories count 

2- exercise 

3- dietplan 

4- high protein intake 

5- calories deficit

6- rest 

7- sleep (7-8hr) 

1- calories count : calories wo hoti jo hum khte hai usse humko jitni energy milte hai wo calories hoti haii.

             Agr humhe fat loss krna hai toh humko hmri mentenens calories se km khna hota hai. 

Example : agr humari menteenens calories 2500 hai toh hum ko 2500  se km calories khani hoti hai tb fat loss hota hai. 

2- Exercise : Exercise bhot important hai health or fit rhne k sth sth fat loss k liye bhi. Qki jb hum exercise krte hai toh hum calories burn krte hai mtlb jitne calory khate hai usme se exercise krk kuch calories km ho jati hai or tb hmri body energy fat se leti h or fat burn hota hai. 

3- Dietplan : jb hum fat loss krne ki kosis krte hai toh hum fat loss k liye dietplan bnate hai jo ki fat loss main help krta hai. Isme hum low calorie wale foods ko khate hai or jinme high protein hota hai. Jisse fatloss main help hoti hai. 

Hum bhot jada oil khna bnd krte hai or bhot jada carb wala food khna b km krte hai, yeh hmari fat loss ki journey ko aasan bnata hai. 

4- high protein intake : fat loss k time hum khane se calories low kr dete hai jisse hmari muscle loss ka khatra b bd jata hai, esliye hum carb toh km krte hai lekin protein intake ko bda dete hai jisse muscle loss nhi hota hai or fat loss main b fyda milta hai. Humko apni body waight se jada protein lena chahiye. 

Jo log body building krte hai unko apni body waight ka doo guna jada protein lena chahiye.

5- calories deficit : calories deficit fat loss k liye sbse important hai agr aap apni maintenance calories se low calorie nhi khte hai toh aapka fat loss nhi hoga, or jada khate hai toh aap or jada gain krege or maintenance calories k jitna hi kayege toh nhh fat loss hoga na bdega jitna tha utna hi maintain rhega. So fat loss k liye calories deficit hona bhot jruri hai. 

6- Rest : rest fat loss ya gain dono k liye bhot important hota hai. Qki hum exercise krk jin muscle ko break krte hai us muscle ko recovery krne main tym lgta hai jiske liye rest bhot jruri hota hai. 

7 : sleep : humko 7-8 hr ki sleep lena jruri hai . Es se body ko rest b milta hai or muscle ko recovery krne k kiye time b mil jata hai. Esliye sleep also important.