[0:00]bhi ban ke aaya h mera h bi bha is se khaayega Bhai mere liye jalebi bhi
[0:15]dosto body mein zyada fat ka hona na sirf dekhne mein kharab lagta hai, balki ye serious health problems ko invite karne jaisa hai. Jab kisi ko diabetes, blood pressure, arthritis, PCOD ya fatty liver jaisi problems nikalti hain toh doctor unhe sabse pehli salah yahi dete hain ki apna weight kam kar lo. Kyunki is baat mein koi doubt nahi ki sirf weight ko control mein kar lene se aisi kayi problems ka risk apne aap hi kam ho jata hai. Ab agar aapne kafi kuch try karke dekh liya hai, lekin ye jo tond hai, ye jo pet ke upar charbi hai, ye nahi ja rahi toh aaj aap bilkul sahi jagah aaye hain. Kyunki aaj main aapse share karna chahta hoon ek extreme fat burning diet plan jise agar aapne ek mahina bhi follow kar liya toh koi hairani nahi hogi ki aapka 10 kilo tak weight kam ho jaye. 15 din mein hi aapke kapde loose hone lagenge aur log khud aake aapse puchenge ki itne slim kaise ho rahe ho. Aur is diet ko strictly aapne ek mahine hi follow karna hai. Uske baad hum isko thoda easy bana denge jiske bare mein main aapse video ke aakhir mein baat karunga. Dosto ye extreme diet plan toh hai lekin phir bhi koi fad diet nahi. Ye na sirf healthy hai balki practical aur effective bhi hai. Dekho do cheeze hain jo is diet ko itni effective banati hain. Pehli baat toh ye ki ye ek low calorie diet hai. Ab dekho agar body mein pehle se hi boht charbi hai toh iska matlab yahi hai ki body mein pehle se hi kafi khana fat ke roop mein jama hai. Koi point nahi banta ki aap aur khana thuso. Balki boht better hoga agar aap thoda kam khao taaki body ko mauka mile is fat ko energy ke roop mein utilize karne ka. Main samajh gaya tum humein pura din bhukha rakhoge aur phir kahoge lo fat loss ho gaya. Toh dekho diet plan tabhi kaam karta hai jab wo karne mein practical mehsoos ho. Koi diet on paper jitni marzi achi bana lo lekin agar use follow hi nahi kar paye phir kya hi fayda. Is diet plan mein breakfast, lunch, dinner aur snacks bhi hain. Yahi nahi maine har ek meal ke alag alag options bhi dene ki koshish ki hai taaki aap pure hafte rotate karke kha sako. Dusri baat ye hai ki diet plan low calorie toh hai, lekin wo calories kis food se aa rahi hain ye boht matter karta hai. Is diet plan mein unhi foods ko rakha gaya hai jo fat loss mein help kare. Subah uthne se lekar raat ko sone tak kya khayen, kab khayen aur kitna khayen taaki shareer ki excess charbi kam ho sake aur baaki health problems mein bhi aaram aa jaye. Yahi purpose hai is video ko banane ka. Boht hi practical aur kaam ki hone wali hai ye video. Aiye toh phir bina kisi deri ke shuru karte hain. Hello friends, welcome to Fit Tuber Hindi. Subah uth ke breakfast karne se kam se kam aadhe ghante pehle aapko apni pehli meal leni hai jo ki hai safed pethe ka juice. Safed petha jise ash gourd bhi kehte hain, iski juice ki property hai aanto ko detox karne ki. Boht baar sirf fat hi nahi balki aanto mein jama mal hi hota hai jis wajah se hamari tond si nikli rehti hai. Isliye agar aap daily subah safed pethe ka juice peene lag jayen toh aanto mein ruka hua mal bahar aayega jisse pet apne aap andar jaane lagega. Is juice ko peene se blood sugar bhi reduce hoti hai. Aap ise fiber samet pee saken toh boht acha varna chaan kar pee len. Peene mein pani jaisa hi lagta hai koi dikkat nahi hogi. Bhai main hostel mein rehta hoon, mixi nahi hai, koi aur option de do. Aise mein aap Amla Aloe Vera juice aur Ashwagandha ke patto ka ras khareed lo. Dono ke 20-20 ml mix karke utna hi pani mila kar pee lo. Ashwagandha ki jad jahan weight badhane mein madad karti hai wahi Ashwagandha ke patte weight kam karne mein help karte hain. Amla Aloe Vera ke sath ye aur bhi effective ho jata hai. Kayi companies banati hain, aap kisi ka bhi le sakte ho. Baaki Tulsi, Adrak, Kali Mirch, Haldi daal ke kadha bhi boht effective hota hai. Phir bhale hi use thanda karke thoda shehad mila ke le lo. Agar bilkul simple rakhna hai toh gungune pani mein Nimbu, Sendha Namak aur Kali Mirch daal ke pee lo. Jo aapko convenient lage. Lekin dosto is pehli meal ki importance ko kam mat samajhna. Is time pe hamari body fasted state mein hoti hai aur aise mein pehli khane ki cheez hum jo bhi lete hain uska kafi asar hota hai. Is master meal ke baad aapko breakfast karna hai. Hafte mein kam se kam 3 din main kahunga ki aap sprouts khao. Main manta hoon ki sirf sprouts khane mushkil hi nahi boring bhi hain. Tabhi is video mein maine aapse sprouts ko khane ki teen alag alag recipes share ki thi. Namkeen sprout chaat, khatti meethi sprout chaat aur mixed sprout. Aapka jo sprout chaat khane ka man kare use breakfast ke liye khayen. Dosto sprouts bilkul live food hota hai jismein protein aur fiber ke sath sath good bacteria building nutrients hote hain. Isko khane se aapki gut health strong rahegi aur weight kam hoga. Toh maine sprout chaat try kari thi, tasty thi lekin phir bhi aur options de do. Haan jaise maine kaha aap kam se kam hafte mein teen baar sprouts khao. Baaki dino mein aap vegetable masala oats bana sakte ho. Nahi main un pre-packaged masala oats ki baat nahi kar raha jinmein sabziyan dhundhne ke liye microscope lagana padta hai. Actual mein fat loss friendly masala oats khane hain toh market se steel cut oats khareedo. Unhein raat bhar pani mein bhigo ke rakho aur subah apni favorite vegetables ka istemal karke fresh banao. Dosto fat loss ke liye jau sabse ache grains mein aata hai. Isliye aap kabhi kabhi sabziyan daal ke jau ka dalia bhi kha sakte ho. Phir besan ka cheela bhi fat loss ke liye boht acha hai. Besan ke batter mein thodi sabziyan daal ke banao aur use dhaniye pudine ki chutney ke sath kha kar dekho. Isi tarah se aap moong dal ka cheela bhi bana sakte ho. Quantity ka dhyan rakhna. Do cheele ya maximum teen cheele se zyada mat khana. Tasalli se phone ko dur rakh kar chaba chaba kar khana. Ye chhoti si baat lagti hai lekin iska boht fayda hota hai. Mere paas subah khane ka time nahi hota, banaunga kaise ye sab. Kisi din aapke paas subah bilkul time na ho toh aap ye oats smoothie bana sakte ho. Iske liye raat ko hi 8-10 kaju ko pani mein bhigo do. Aur ek alag bowl mein aadha cup rolled oats ka bhigo do. Subah blending jar mein rolled oats pani samet daalo. Kaju ka pani nikal ke daalo. Do pakke hue medium size ke kele daalo. Do khajur daal do. Thodi si bhuni hui alsi ka powder ya iski jagah chia seeds bhi daal sakte ho. Thoda sa cocoa powder, dalchini powder aur pani mila ke mixi kar do. Doodh ke bina doodh jaisi creamy smoothie taiyar ho jayegi. Isko pee ke 3 ghante bilkul bhook nahi lagegi. Phir agla option ho sakta hai sirf fruits ka hi breakfast karna. Jo fruit aapko pasand ho jaise aajkal seb, cheeku, papite, angoor, tarbuj, anar aur kharbuje season mein hain toh aap kisi ek fruit ko choose karke use breakfast mein bhar pet khao. Generally heavy breakfast karke wapas neend aane lagti hai lekin fruits ka breakfast karoge toh energy se bhar uthoge. In fact fitness model Milind Soman bhi yahi karte hain. Unse khud sun lo. So breakfast, fruits, I eat a whole papaya, or maybe two if they are small. I eat half a watermelon, because watermelons are big. I eat whatever seasonal fruit there is. Suppose it's a mango season, then I have five or six mangoes. I eat a lot of bananas. Toh dekho ye sabhi breakfast options aapko fat loss mein help karenge. Sprouts khao toh best result milega. Phir aapne notice kiya hoga ki khana khane ke 1-1.5 ghante baad aisa lagta hai jaise dobara bhook lag gayi. Us time pe hum aksar kuch na kuch munching kar baithte hain aur baad mein pachtate hain. Lekin dosto actual mein us time pe humein bhook nahi lagi hoti balki hamari body thodi dehydrated hoti hai. Isliye agar aap breakfast ke 1-1.5 ghante baad yaad se do teen glass pani pee lo toh aap dekhoge ki bhook bilkul jaise gayab hi ho gayi. Aur waise bhi breakfast aur lunch ke beech mein 4 ghante ka gap toh hona hi chahiye. Pani ki bottle mein thode tulsi ke patte daal sakte ho. Isse pani mein tulsi ka flavor aayega jisse pani zyada piya jayega. Aao ab next meal lunch ki baat karte hain. Dekho fat loss boht effectively hoga agar aap lunch shuru karne se pehle thoda salad khayen. Pennsylvania University ki ek study mein ye baat prove hui ki agar lunch se pehle thoda salad khaya jaye toh naturally lunch mein 10% kam calories intake hoga. Lunch se pehle aap kheere kha sakte ho, gajar kha sakte ho, patta gobhi bhi kha sakte ho. Thoda nimbu, kala namak aur kali mirch daal ke salad sa bana lo. Ek plate bhar ke salad ki kha lo uske baad pakka hua khana khao. Pakke hue khane mein bhi koshish karke gehun aur chawal avoid karo. Kya gehun chawal nahi? Toh phir bacha hi kya? Yahi toh baat hai. Aajkal hum sab gehun chawal ki hi rail banate rehte hain. Ye dono cheeze fat loss hone nahi deti. Aur maine aapse kaha tha ki is diet plan mein wahi cheeze rakhenge jo fat loss mein madad kare. Isliye agar aap chahte ho ki fat loss ka zabardast result mile toh aap meri maan ke ek bar ek mahine ke liye chawal ki jagah millets kha ke dekho. Millets? Ye kya hote hain? Millets matlab chhote anaj. Ye koi nayi cheez nahi balki gehun chawal se pehle bhi hamare purvaj ise hi khate aa rahe hain. Barnyard millet, little millet, kodo millet, foxtail millet aur browntop millet. In paancho millets ka carb to fiber ratio itna acha hai ki ye fat loss hi nahi balki diabetes, blood pressure jaisi problems ko bhi reverse karne ki takat rakhte hain. Aapko pata hai vrat wale chawal jise sama rice ya swank bhi kehte hain, ye aur kuch nahi balki barnyard millet hi hain. Apne aas paas bhi jitna maine dekha hai, main aapko puri guarantee ke sath keh sakta hoon ki agar aap chawalo ki jagah millet khane lag jao toh aapka weight kam hoga hi. Bas inhe 6-8 ghante zarur bhigana, phir khule bartan mein hi 15-20 minute mein ban jate hain. Isliye jahan pehle aap rajma chawal khate the uski jagah rajma millets khao. Chhole rice ki jagah chhole millets. In paancho millets ko aap kisi bhi daal ya sabzi ke sath kha sakte hain. Millets fiber se itne bharpur hain ki jahan ek plate bhar ke chawal kha lo toh bhi thodi der baad bhook lagne lag jati hai. Millets ki aadhi quantity bhi aapka lambe samay tak pet bhara rakhegi. Isliye millets mehange bhi nahi padte. Bhai phir bhi roti ke bina toh kaam nahi chalta. Roti ke option do. Bilkul roti kha sakte hain lekin gehun ki roti nahi. Fat loss karna hai toh jau ki roti khao. Dosto jau ek aisa anaj hai jiska sabhi grains mein glycemic index sabse kam hota hai. Jau ki property hai ki ye sharir pe kahin bhi fat cells ko accumulate nahi hone deta. Aur jau mein gehun ki tarah gluten bhi hota hai jis wajah se roti banane mein bhi dikkat nahi hoti. Waise aap ragi ki roti bhi kha sakte ho. Maine ragi ki roti try kari thi bilkul patthar jaisi thi. Humne is video mein discuss kiya tha ki agar ragi ka ubalte hue pani ke sath aata gunda jaye toh ragi ki roti bina kuch aur mix kiye bhi itni soft banegi ki aapko ek bar ke liye toh vishwas bhi nahi hoga. Isi hack ka istemal karke aap soft jowar ki rotiyan, bajre ki rotiyan bhi bana sakte hain. Is roti ko aap kisi bhi seasonal sabzi ke sath khao, especially lauki, tori, tinda, parwal, ladyfinger aur petha. Ye sab garmiyon ki best fat loss friendly sabziyan hain. Haan kathal, jimikand aur aaloo ko thoda kam khao. Dekho ye toh aap soch lo ki ek mahina gehun chawal nahi khane. Chawal ki jagah millets aur gehun ki jagah jau, jowar, ragi aur bajre ki roti. Roti bhi do se zyada nahi, sabzi zyada khao. Roti ke liye aata chakki se piswana aur bolna chokhar samet mota aata peesen. Phir comment karke batana kitna weight kam hua. Aapke comment se baaki logon ko bhi help hoti hai. Phir lunch ke 1-1.5 ghante baad yaad se do teen glass pani ke pee jao. Body hydrate hogi aur jo munching karte the wo nahi hogi. Phir aksar aisa hota hai ki din bhar toh sahi khate hain lekin sham ko 5:00 baje chips, namkeen, biscuit kha liye ya phir bahar se samose bread pakode mangwa liye. Saari mehnat mitti ho gayi. Isliye is time pe aapke paas healthy snack hona hi chahiye. Jaise makhane. Makhane bhi alag alag tareekon se ban jate hain. Fresh agar aise makhane kha ke dekho toh market ke sabhi crunchy snacks fail ho jayenge. Aur nutrition wise toh chips, bhujia iska kya hi muqabla kare. Low calorie aur protein resistant starch, antioxidants se bharpur makhane fat loss ke liye zabardast snack hain. Phir ek mutthi bhuna chana, ek mutthi moongfali aur char khajur. Ye teeno ka combination bhi kabhi snack ki tarah try karke dekhna. Aaram se bag mein bhi rakh sakte ho. Phir teesra option hai fruits and nuts. Jaise ek seb ek mutthi bhuni hui moongfali ke sath kha lo. Seb se carbohydrates milenge aur moongfali se healthy fats aur protein jis wajah se overall snack balanced ho jayega aur jaldi bhook bhi nahi lagegi. Isi tarah se ek kele ke sath do teen khajur aur char paanch kaju kha sakte ho. Baaki sirf fruit bhi kha sakte hain. Jaise ek aam kha liya, ek plate angoor ki kha li ya kuch slice kharbuje ke kha liye. Sham ko watermelon avoid karna chahiye. Garmiyo mein humesha kuch na kuch peene ka man karta hai. Peene ka koi option do. Bhigoye hue sabja seeds ko ek glass pani mein nimbu aur shehad ke sath pee ke dekho. Sabja ka fiber weight bhi kam karega aur body ko thandak bhi dega. Baaki aap sattu sharbat bhi pee sakte ho. Chane ka sattu, jau ka sattu dono milte hain. Isi sattu ko namak, bhuna jeera, nimbu aur pani mein mila lo aapki high protein drink ready hai. Tasty bhi lagti hai aur garmiyon mein heat stroke se bhi bachati hai. Phir is video mein maine nuts aur seeds ko istemal karke ek smoothie drink bhi batayi thi. Kabhi aap wo bhi pee sakte ho. Ab isse pehle ki hum dinner ki baat karen main aapse share karna chahta hoon TrueBasics ka clean plant protein. Kabhi snack mein kuch bhi na ho toh bas ek scoop iska pani mein ghol ke pee lo, kaam ban jayega. Dosto ye koi normal protein powder nahi. Iske ek baar ingredients dekho. Matar se extracted pea protein, cocoa powder, coconut milk, natural flavor aur papain. Koi artificial flavor nahi, koi artificial sweetener nahi, ek bhi kharab ingredient nahi hai. Itni transparent tareeke se ingredients mentioned hain ki mujhe koi doubt nahi ki ye bharatiya market mein top protein mein se ek hai. Workout ke baad agar aap protein powder lena chahte ho toh ye lo. Iske ek scoop mein 24 gram high-quality protein. Koi sweetener nahi lekin phir bhi iske natural chocolate flavor ki wajah se kafi pasand aayega aapko. Sath mein stainless steel ka ye cool sa scooper bhi milta hai. Is protein powder ka aap daily ek scoop le sakte ho. Plant based hai, clean ingredients hain aur lab tested bhi hai. Ek kg ki price Rs. 2499 hai lekin Fit Tuber community ke liye 10% off. Link description box mein. Ab aa jate hain dinner pe. Jab baat aati hai fat loss ki toh sabse crucial meal hi dinner hai. Aap bhi dinner mein kya khate ho ispe boht depend karta hai ki aapke pet pe chadha extra fat kitni jaldi kam hoga. Dinner aisa hona chahiye ki pet bhi bhar de lekin light bhi ho. Wo isliye kyunki suraj dhalne ke baad body ki digestion slow ho jati hai. Raat ko agar heavy khaya toh khana dhang se pachega nahi aur body use fat ke roop mein store kar legi. Isliye best rahega agar aap dinner sham ko 7:00 baje tak complete kar dein aur light rakhen. Dosto soups best hain. Is season lauki aur tomato ka soup try karo. Boht asaan hai bas lauki aur tomato ko kaat ke sendha namak, haldi, kali mirch, adrak aur hari mirch ke sath boil kar lo. Jab lauki pak jaye toh chahe use aise hi ghot lo ya phir mixi mein chala do. Iske upar bhuna jeera daal lo ya phir ghee ka tadka bhi laga sakte ho. Bilkul isi tareeke se aap koi bhi soup bana sakte ho. Jaise mixed vegetable soup, mushroom soup ya mujhe toh tomato makhane ka soup boht pasand hai. Ayurveda mein hari moong dal ke pani ko nutritionally doodh se compare kiya gaya hai. Ise bhi aap pee sakte ho. Bhigoyi hui hari moong dal ko cooker mein namak, kali mirch, haldi aur adrak daal ke char paanch siti lagwa do. Phir uska pani chhan lo. Uske baad usmein hing, jeere ka tadka laga do. Sunne mein lag raha hoga ki isse kya hoga lekin try karna ye na sirf filling hota hai balki boht tasty bhi lagta hai. Bilkul isi tareeke se kale chane ka pani bhi ban jata hai. Bhai soup sahi hai lekin kuch aur bhi toh batao, khana kya hai. Dekho dinner mein koshish karke anaj se bacho. Haan ye sabziyon ka soup pet bhar ke pee sakte ho. Lekin phir bhi sirf soup se baat na bane toh ek roti ko tod ke usi soup ke sath kha sakte ho. Haan roti jau, jowar, ragi ya bajre ki honi chahiye. Baaki roti na khana chaho toh soup ke baad thodi hari moong dal aur millet ki khichdi kha lo ya ek katori sirf daal ki kha lo. Dekho main baat ye hai ki dinner heavy nahi hona chahiye. Bas utna hi khao ki kaam chal jaye. Main toh office se hi raat ko 9:00 baje aata hoon. Sham ko 7:00 baje tak kaise khaunga. Dekho aise case mein main kahunga ki aap sham ko 5:00 baje hi thoda ache se kha lo. Usi meal ko dinner samjho. Aur phir ho sake toh raat ko ya toh kuch na khao ya phir halka soup le lo. Bhai aise nahi chalega raat ko hi toh sabse zyada bhook lagti hai. Dekho is baat ko samjho ki raat ko late khana hi sabse bada karan hai ki boht kuch karte hue bhi hamara fat loss nahi hota. Aur waise bhi ye asli bhook nahi hai. Us time pe khane ki aadat padi hui hai. Isliye bhook jaisa lagta hai. Body mein itna toh fat hai body ko wo use karne do na. Zyada thosoge toh body fat ko kaise utilize karegi. Lagne do thodi bhook, char din mein yahi routine mein body apne aap ko adapt kar legi. Main chahunga ki aap ye video zarur dekhna jismein humne Manoj Bajpai ji ki baat ki hai ki kaise unhone sham ko 3:00 baje hi last meal khane ki aadat banayi aur unko isse kya kya fayda hua. Aur bhi dinner ko lekar aapke sare doubts cover ho jayenge. Baaki phir bhi agar man na mane toh theek hai raat ko 9:00 baje dinner kar lo aur phir agle din directly lunch karo. Haan subah aap safed pethe ka juice pee sakte ho. Dekho agar aap 15 ghante ka complete rest apni body ko de doge toh uska fayda aapko hi hoga. Sham ko 7:00 baje dinner karne ke peeche bhi yahi karan hai ki agar aap nature ki clock ke hisab se intermittent fasting karoge, matlab raat 7:00 se subah 10:00 baje tak kuch nahi khaoge toh ye 15 ghanto mein aapki body extra fat ko hi effectively kam nahi karegi balki cellular level tak repair karne ka mauka mil jayega. Aur bhi jaldi fat kam hoga agar aap subah khali pet exercise karen. Khali pet matlab subah taambe ke bartan mein rakh ke basi pani ke teen char glass piyo aur phir fresh hokar exercise karo. Ab aap chahe park mein do teen sprint maar ke aa sakte ho, brisk walking karke aa sakte ho, ghar ke lawn mein baith ke kapal bhati anulom vilom kar sakte ho ya weight training karo toh boht hi acha hai. Khali pet exercise fat loss mein kitni help karti hai ye wahi jaan sakta hai jisne kabhi ise try kiya ho. Exercise ke baad aap safed pethe ka juice pee lo. Phir thodi der baad ready hoke breakfast kar lena. Recap karoon toh breakfast mein sprouts best hain. Hafte mein teen bar toh zarur khao. Baaki din in options mein se kuch bhi kha sakte ho. Breakfast se 1-1.5 ghante baad yaad se do teen glass pani peena chahe alarm laga ke rakh lena. Lunch mein pehle salad ki ek plate khana phir pakka hua khana. Chawal ki jagah millets aur gehun roti ki jagah jau, jowar, ragi ya bajre ki. Lunch ke 1-1.5 ghante baad phir do teen glass pani peena. Sham ko 5:00 baje ke liye makhane, nuts, fruits ya inmein se koi bhi cheez choose karke kha sakte ho. Dinner mein sirf soup piyo. Agar phir bhi bhook lage toh sath mein ek roti le lo ya millet daal ki khichdi le lo. Ab agar aap dekho toh is diet ki ek khaas baat toh ye hai ki ismein wheat aur rice hai hi nahi. Iski jagah millets, besan aur oats ka hi use kiya hai. Ye ek cheez hi aapka weight kam kar degi mujhe is baat mein koi doubt nahi. Bas vishwas karke ek mahina karna zarur. Uske baad aap semi brown rice aur fresh chakki ka gehun aata kha sakte ho. Dusra is diet mein bilkul bhi added sugar nahi. Jo bhi mithas hai wo fruits se hi hai. Pehle mahine toh main kahunga ki alag se koi sweetener ka use na karna. Haan uske baad gud, jaggery powder ya dhage wali mishri ka aap istemal kar sakte ho. Ek mahina chini chhodne ke baad body mein kya zabardast changes aate hain wo humne is video mein detail mein discuss kiya tha. Teesra is diet mein doodh ya doodh se bane products bhi nahi hai. Milk products kyu nahi? Tum hi toh kehte ho doodh acha hota hai. Haan doodh dahi healthy hai agar aap desi bharatiya gaay ka A2 milk le sako. Packet wala doodh videshi Jersey aur Fresian Holstein gaayo ka hota hai jo A1 milk hai aur body mein theek se pachta nahi. Inflammation karta hai jis se fat loss mein dikkat hoti hai. Isliye ek mahina doodh aur doodh se bani cheeze avoid hi kar do. Agle mahine se ho sake toh desi gaay ka doodh arrange kar lo. Haan A2 desi ghee humne istemal kiya hai kyunki ye aaram se online aur offline mil jata hai. Dusra bilona method se nikla A2 ghee mein CLA hota hai jo ek natural fat cutter hai. Pure din mein do chammach sabzi, daal, soup ke upar se daal ke le sakte hain. Achcha sabzi ko ghee mein tadka laga ke bana sakte hain? Kar toh sakte hain lekin karne ki zarurat nahi. Sabzi daal ka tadka lagane ke liye cold pressed oils jaise kachchi ghani sarso ka tel ya aapke region mein jo bhi tel chalta hai uska cold pressed version hi use karen. Refined telon ko toh hath jod do agar weight kam karna hai. Dinner ke baad 10-15 minute bahar tahalne jao. Isse stress kam hota hai, raat ko neend boht achi aati hai. Aur neend jitni high quality hogi utna hi fat loss jaldi hoga. Dekho ye diet plan boht effective hai. Weight pakka kam hoga. Bas aap determination se 15 din bhi isko follow kar lo. Uske baad toh result dekh ke motivation aa jayegi. Theek hai main follow karunga. Lekin batao mera kitna weight loose hoga. Dekho ye depend karega ki aap apne ideal weight se kitna overweight ho. Boht overweight ho toh mujhe hairani nahi hogi agar aap is diet se ek mahine mein 10 kilo tak weight kam kar lo. Isliye aaj hi apna weight check kar lo, waist size measure kar lo aur is diet ko follow karo ek mahine tak lagatar. Aur haan neeche comments mein likh do ki ek mahine baad main update karunga. Isse aapko bhi motivation rahegi. Agar aapko ye video helpful lagi toh like kar dena. Aur kisi ek aise person se share karna jisko iski need ho. Baaki TrueBasics ka natural plant protein bhi zarur check out kar lena. My name is Vivek, I thank you so much for watching.
