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EASIEST AND FASTEST WAY TO LOSE BELLY FAT (Complete Diet and Workout Plan for Fat Loss) Belly fat is the most annoying thing ever it comes first and goes away last and no matter how much you try it just sticks around But today I am going to tell you 3 BIGGEST SECRETS that will help you burn belly fat fast and if you follow these rules you will never have belly fat problem again Download FITMUSK and follow Student Transformation Plan 2 : Coaching starts at just ₹149/month or ₹59/month with 6-month plan. Visit https://www.fitmusk.com Or Download Now: Download FITMUSK App 1. Playstore Link: https://openinapp.link/7mu9kar 2. Apple Store Link: https://apple.openinapp.co/m2f40 Links to My Youtube Videos of Weight gain and fat loss: How To Gain Weight Fast : https://yt.openinapp.co/r748b How To Lose Fat Fast : https://yt.openinapp.co/lf508 Recommended Brands for Supplements: • Creatine Monohydrate: https://amzn.openinapp.co/jvdsa • Magnesium: https://amzn.openinapp.co/k31xq • Zinc: https://amzn.openinapp.co/xvhos • Vitamin C: https://amzn.openinapp.co/lumr7 • Ashwagandha: https://amzn.openinapp.co/g8jsm • Multivitamins: https://amzn.openinapp.co/9t4w6 • Omega 3: https://amzn.openinapp.co/17hmq Now let’s get started SECRET 1 - CALORIE DEFICIT THE SMART WAY Most people think calorie deficit means just eating less or doing a lot of workouts but this is outdated knowledge Your exercise and diet only play a small role in calorie deficit The real game changer is how you manage your body’s total daily energy expenditure (TDEE) Four main factors affect your TDEE 1. Exercise (10% contribution only) - Most people think working out is the main way to burn belly fat but in reality it only contributes around 10% to your total daily calories burned 2. Thermic Effect of Food (TEF) (5-15%) - Your body burns calories just by digesting food and Protein burns the most calories If you eat 100 calories from protein 20-30 calories are burned in digestion itself whereas carbs burn only 5-10 calories and fats burn just 10-15 This means eating more protein helps burn more fat 3. Non-Exercise Activity Thermogenesis (NEAT) (5-20%) - The calories you burn in daily activities like walking talking climbing stairs cleaning and moving around If you just increase your daily steps from 4000 to 10000 you will burn an extra 300-400 calories per day without even realizing 4. Basal Metabolic Rate (BMR) (70%) - The biggest factor Your BMR is the energy your body burns at rest If you increase your muscle mass through weight training your BMR will increase and you will burn more calories even while sleeping SECRET 2 - BEST DIET FOR BELLY FAT LOSS Protein should be the priority Simple rule Eat 1.5g of protein per kg of body weight If you are 80kg eat 120g protein per day • Vegetarians - Paneer Tofu Soy Chunks Daal Chana • Eggitarians - Add Egg Whites along with veg sources • Non Vegetarians - Add Chicken Fish Eggs for best results • Carbs - 2x bodyweight e.g. 80kg person eats 160g carbs per day Focus on complex carbs like Oats Brown Rice Whole Wheat Roti Pulses and Lentils • Fats - 0.8x bodyweight e.g. 80kg person eats 64g fats per day Get them from healthy sources like nuts seeds peanut butter olive oil Avoid too much butter ghee or full fat dairy as they can increase visceral fat Also most carbs should be eaten after workout because at that time they are used for muscle recovery rather than getting stored as fat Eat more veggies for fiber and vitamins They keep blood sugar stable and prevent fat gain Include cucumbers carrots green beans broccoli SECRET 3 - BEST WORKOUT FOR BELLY FAT LOSS Most people think doing more cardio will burn belly fat but that’s the biggest mistake Yes cardio helps burn calories but the real game changer is weight training • Weight training burns more calories even after the workout • It builds muscle which increases metabolism so you burn fat 24/7 • It prevents skinny fat look after losing weight If you do 1 hour of cardio you burn 300-400 calories only during the session But if you do 1 hour of weight training you burn 300-400 calories during workout PLUS 200-300 extra calories throughout the day Even if you don’t go to the gym do bodyweight workouts or dumbbell workouts at home Just 30-45 min of weight training 3-4 times a week will help you burn belly fat faster DOES SPOT REDUCTION WORK? Most people say you can’t target belly fat but that’s only partly true You can’t burn fat just by doing abs exercises BUT abs workouts increase blood flow to the belly area which helps in faster fat loss • Do Upper Abs - Crunches Rope Crunches • Do Lower Abs - Leg Raises Reverse Crunches • Do Obliques - Russian Twists Bicycle Crunches 15 minutes of abs workout 2-3 times a week can make a big difference Timecodes: 00:00 Introduction 01:06 Caloric Deficit 02:10 Thermic Effect of Food 06:00 NEAT 07:26 BMR 09:52 Spot Reduction 11:31 Simplicity 12:07 Recovery
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Es gibt viele Gründe, warum Menschen schnell abnehmen wollen. Vielleicht steht ein wichtiger Termin bevor, ein Strandurlaub rückt näher, oder einfach aus gesundheitlichen Gründen. Unabhängig vom Motiv möchten viele Menschen möglichst schnell und effektiv abnehmen. Doch wie kann man das am besten erreichen? In diesem Artikel werden verschiedene Strategien und Tipps vorgestellt, die Ihnen helfen können, auf gesunde Weise Gewicht zu verlieren.
Ernährungsumstellung
Die Ernährung spielt eine entscheidende Rolle beim Abnehmen. Eine ausgewogene und gesunde Ernährung ist unerlässlich, um überschüssige Pfunde loszuwerden. Versuchen Sie, auf fett- und zuckerreiche Lebensmittel zu verzichten und stattdessen auf frisches Obst, Gemüse, Vollkornprodukte und mageres Eiweiß zu setzen. Achten Sie darauf, ausreichend zu trinken und meiden Sie ungesunde Snacks zwischendurch.
Ein effektiver Trick, um schneller abzunehmen, ist es, die Mahlzeiten langsam zu genießen und bewusst zu essen. Nehmen Sie sich Zeit für jede Mahlzeit und kauen Sie gründlich, um schneller satt zu werden. Vermeiden Sie es, vor dem Fernseher oder am Schreibtisch zu essen, da Sie dabei oft mehr essen, als Ihr Körper eigentlich benötigt.
Zusätzlich kann es hilfreich sein, Mahlzeiten vorzubereiten und Essgewohnheiten zu planen. So vermeiden Sie ungesunde Entscheidungen im Alltag und haben immer eine gesunde Alternative parat. Mit einer guten Vorbereitung fällt es leichter, auf eine gesunde Ernährung zu achten und so langfristig abzunehmen.
Bewegung und Sport
Neben der Ernährung ist auch Bewegung ein wichtiger Faktor beim Abnehmen. Regelmäßige körperliche Aktivität hilft dabei, Kalorien zu verbrennen, die Stoffwechselrate zu erhöhen und das Körpergewicht zu reduzieren. Versuchen Sie, täglich mindestens 30 Minuten Sport zu treiben, sei es in Form von Cardio-Training, Krafttraining oder Yoga.
Es ist wichtig, eine Sportart zu finden, die Ihnen Spaß macht, damit Sie langfristig motiviert bleiben. Ob Joggen, Schwimmen, Radfahren oder Tanzen – Bewegung sollte in den Alltag integriert werden und zur Routine werden. Auch kleine Veränderungen wie Treppensteigen statt Aufzugfahren oder Spaziergänge an der frischen Luft können einen großen Beitrag zum Abnehmen leisten.
Zusätzlich können auch gezielte Übungen für Bauch, Beine und Po dabei helfen, Problemzonen zu straffen und Muskeln aufzubauen. Ein Mix aus Ausdauer- und Krafttraining ist ideal, um effektiv Gewicht zu verlieren und den Körper zu formen.
Mentale Gesundheit
Abnehmen ist nicht nur körperliche, sondern auch mentale Arbeit. Oftmals spielen emotionale Faktoren wie Stress, Langeweile oder Frust eine Rolle beim Essen und können zu Heißhungerattacken führen. Um erfolgreich abzunehmen, ist es wichtig, auch auf die mentale Gesundheit zu achten und Wege zu finden, Stress abzubauen.
Entspannungstechniken wie Yoga, Meditation oder autogenes Training können dabei helfen, den Kopf frei zu bekommen und das Essverhalten zu kontrollieren. Auch ein regelmäßiger Schlaf- und Erholungsphasen sind wichtig, um den Stoffwechsel anzukurbeln und den Körper beim Abnehmen zu unterstützen.
Eine positive Einstellung und Selbstakzeptanz sind ebenfalls entscheidend für den Erfolg beim Abnehmen. Setzen Sie sich realistische Ziele, belohnen Sie sich für erreichte Meilensteine und nehmen Sie Rückschläge nicht zu schwer. Mit einer gesunden Einstellung und einem starken Willen können Sie Ihr Ziel erreichen und dauerhaft abnehmen.
Trinken und Flüssigkeitszufuhr
Die richtige Flüssigkeitszufuhr spielt eine entscheidende Rolle beim Abnehmen. Wasser ist nicht nur essentiell für den Körper, sondern kann auch beim Abnehmen unterstützen. Trinken Sie regelmäßig mindestens 2-3 Liter Wasser pro Tag, um den Stoffwechsel anzuregen und Giftstoffe aus dem Körper zu spülen.
Vermeiden Sie zuckerhaltige Getränke wie Limonaden, Säfte oder Energy-Drinks, da sie unnötige Kalorien enthalten und den Abnehmprozess behindern können. Wenn Sie Schwierigkeiten haben, ausreichend Wasser zu trinken, können Sie auch auf ungesüßten Tee oder mit Obst aromatisiertes Wasser zurückgreifen.
Zusätzlich kann es hilfreich sein, vor den Mahlzeiten ein Glas Wasser zu trinken, um das Sättigungsgefühl zu steigern und weniger zu essen. Auch nach dem Sport ist es wichtig, ausreichend zu trinken, um den Flüssigkeitsverlust auszugleichen und die Regeneration zu unterstützen.
Tipps und Tricks für schnelles Abnehmen
Abgesehen von Ernährung, Bewegung und mentaler Gesundheit gibt es noch einige Tipps und Tricks, die Ihnen helfen können, schnell abzunehmen. Zum Beispiel kann es sinnvoll sein, Mahlzeiten auszulassen oder intermittierendes Fasten auszuprobieren, um den Stoffwechsel zu aktivieren und die Fettverbrennung anzukurbeln.
Auch ein Ernährungstagebuch kann dabei helfen, das Essverhalten zu kontrollieren und ungesunde Gewohnheiten zu erkennen. Schreiben Sie auf, was Sie essen, wie viel Sie trinken und wie viel Sport Sie treiben, um einen besseren Überblick über Ihre Gewohnheiten zu erhalten und gezielt Veränderungen vorzunehmen.
Des Weiteren ist es ratsam, auf Zucker und Alkohol zu verzichten oder zumindest zu reduzieren, um Kalorien einzusparen und den Abnehmprozess zu beschleunigen. Kleine Tricks wie das Verwenden von kleineren Tellern, um die Portionsgrößen zu kontrollieren, oder das Vermeiden von Fertigprodukten mit versteckten Zuckerfallen können ebenfalls dabei helfen, schneller abzunehmen.
Um erfolgreich und nachhaltig abzunehmen, ist es wichtig, Geduld zu haben und sich nicht von Rückschlägen entmutigen zu lassen. Mit den richtigen Strategien, einer bewussten Ernährung, regelmäßiger Bewegung und einer positiven Einstellung können Sie Ihr Ziel erreichen und langfristig gesund und glücklich leben. Nutzen Sie die Tipps und Tricks in diesem Artikel, um auf Ihrem Weg zum Wunschgewicht erfolgreich zu sein.
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BELLY FAT భలే స్పీడ్ గా కరుగుతుంది ఇలా చేస్తే #yoga #shorts #drmanthenaofficial #fatburn #ytshorts ----*-------*------ *This video is for Educational Purposes only* Viewers are advised not to use this information without any doctor's consultation *ఈ వీడియో విద్యా ప్రయోజనాలు కోసం మాత్రమే చేయడం జరిగింది* - వీక్షకులు ఎటువంటి వైద్యుల సంప్రదింపులు లేకుండా ఈ సమాచారాన్ని ఉపయోగించవద్దని సూచన. ----*-------*------ డాక్టర్ మంతెన సత్యనారాయణ రాజు గారి ఆశ్రమం లో అనుభవజ్ఞులైన నేచురోపతి డాక్టర్లు ఏ ఆహారం తీసుకుంటే ఏ సమస్య పోతుందో తగు సలహాలు మరియు సూచనలు ఇస్తారు. ఉదయం 7 గంటల నుండి రాత్రి 9 గంటల లోపు ఈ క్రింది ఫోన్ నెంబర్ కి ఎప్పుడైనా కాల్ చేసి మీ సమస్యలకు పరిష్కారం పొందవచ్చు. 9848021122. డాక్టర్ "మంతెన సత్యనారాయణ రాజు" గారి ఆశ్రమం లో వైద్య సేవల వివరాల కోసం, ఈ క్రింది ఫోన్ నెంబర్ కి కాల్ చేయండి. 08632333888. Experienced naturopathic doctors will be available at Dr. Manthena Satyanarayana Raju Arogyalayam. They will give you advice on your problems. Our Naturopath will suggest and indicate a proper diet plan based on your health problems. You can call us at the below-given number anytime between 7 am and 9 pm to get advice on your issues. 9848021122. For any queries regarding Dr. Manthena Satyanarayana Raju Ashramam, call the following phone number: 08632333888. Are you sure? Don't want to miss any update from us...🙄 If "Yes" 😉 Then immediately follow us on our social media...👇 Facebook 👉 https://www.facebook.com/DrManthenaOfficial Instagram 👉 https://www.instagram.com/drmanthenaofficial/ Watch the all-new "Arogyame Mahayogam" Series in Zee Telugu Mon-Sat @ 8:30am Healthy Recipes: 👉 ఉల్లిపాయ పకోడీ ఇలా చేసుకొని తినండి: https://youtu.be/OMqXY5szpTU 👉 హై ప్రోటీన్ సేమియా పాయసం చేసుకోండి ఇలా: https://youtu.be/PXGqoMPikRI 👉 వీటిని ఫ్రై చేసుకొని తినండి, బరువు తగ్గుతారు: https://youtu.be/IIu2vOlVR5o 👉 కాల్షియమ్ రిచ్ ఉప్మా: https://youtu.be/V3cL3Tt7J2U Yoga With Tejaswini Manogna: 👉 ఇలా రెండు నిమిషాలు చేస్తే నడుము, సీటు భాగాల్లో కొవ్వు కరుగుతుంది: https://youtu.be/54UEg6Ky2Ys 👉 2 నిమిషాలు చేస్తే చాలు ఎంత పెద్ద పొట్టయినా కరిగిపోతుంది: https://youtu.be/mZtdFYcct2M 👉 ఉదయాన్నే ఈ రెండు చేస్తే, జుట్టు బాగా పెరుగుతుంది: https://youtu.be/J09INOyFuJk 👉 నేల పై పడుకుని ఇలా చేస్తే నడుము కొవ్వు కరుగుతుంది: https://youtu.be/UskLiJUM1Dg Beauty Tips: 👉 రోజులో ఎప్పుడైనా ఒక గంట ఇలా చేయండి, జుట్టు తెల్లబడదు: https://youtu.be/dqWFzniOKUg 👉 ఈ పేస్ట్ మొఖానికి రాస్తే, స్కిన్ కలర్ మారుతుంది: https://youtu.be/PkgJnUJC9rE 👉 దీనిని రాత్రి వేళ ఇలా వాడితే, మొఖం పై నలుపు పోతుంది: https://youtu.be/lKDV9AoiKzs 👉 మీ జుట్టు వత్తుగా వేగంగా పెరగాలంటే: https://youtu.be/MAx1IPGmadw Women Health: 👉 ఈ జ్యూస్ తాగితే, హార్మోన్ బాగా ఉత్పత్తి అవుతాయి: https://youtu.be/P6UCkMZKGvA 👉 రోజు మూడు నిముషాలు ఇలా చేస్తే, బరువు తగ్గుతారు: https://youtu.be/7BbJmuiOFnM 👉 పీరియడ్స్ రెగ్యులర్ గా అవటానికి : https://youtu.be/H4z0jHtf0sE 👉 PCOD ప్రాబ్లెమ్ తగ్గటానికి: https://youtu.be/pDgQsVXECW8 Weight Loss: 👉 బెండకాయ తింటే బరువు తగ్గుతారు, జ్ఞాపక శక్తి, మేధా శక్తి పెరుగుతాయి: https://youtu.be/sZ52FaVPAQk 👉 వెయిట్ లాస్ అవ్వాలన్న, పొట్ట కొవ్వు కారాగాలన్న పుల్కా ఎలా తినాలి? : https://youtu.be/67jejd9m3mg 👉 వారం లో ఒక రోజు ఇలా చేస్తే పొట్ట బరువు తగ్గి ఇమ్మ్యూనిటి బూస్ట్ అవుతుంది: https://youtu.be/-uiRVyX1K1w 👉 పెరుగు లో ఇది కలిపి తింటే ఎన్నో పోషకాలు: https://youtu.be/qVlBp5KuCXE Health Tips: 👉 లావుగా ఉన్న వారు ఇంకా లావుగా కాకూడదంటే: https://youtu.be/6jEl6QcQ1X8 👉 వీటిని 2 చప్పున రోజు నోట్లో వేసుకోండి, లివర్ క్లీన్ అవుతుంది: https://youtu.be/d6gLDPgZ33E 👉 15 డేస్ లో స్పీడ్ గా వెయిట్ లాస్ అవ్వాలి అంటే: https://youtu.be/UJR14DWoXMA 👉 వారం లో 5 రోజులు దీన్ని తింటే, చెడు కొలెస్ట్రాల్ తగ్గుతుంది: https://youtu.be/FCXWvMmkrak Naturopathy Lifestyle: 👉 దీన్ని ఇంత వాడి చూడండి, నీరసం మలబద్దకం పోతుంది: https://youtu.be/w8OkYdFmva4 👉 ఉదయాన్నే దీంట్లో ఈ పొడి వేసుకుని తాగితే, బరువు తగ్గుతారు: https://youtu.be/zOgefLTyvt4 👉 దీన్ని ఇంతే తినండి ఎక్కువ తిన్నారో, పేరాలసిస్ వస్తుంది: https://youtu.be/2PKOKN1sVcg 👉 గ్యాస్ ట్రబుల్ తగ్గి మీ పొట్ట ఫ్రీ గా అవ్వాలంటే: https://youtu.be/YFvJCluHbEk Manthena Satyanarayana Raju,Manthena Satyanarayana Raju Videos,Naturopathy Lifestyle,Naturopathy Diet, Health and Fitness, Health Videos in Telugu, manthena's kitchen,dr manthena's Beauty Tips,Dr. Tejaswini Manogna yoga,Andariki Arogyam Zee Telugu,Zee Telugu,dr manthena's healthy recipes,Hair Growth Tips, Dr Manthena Personal Life Secrets,Women Health Tips,Weight Loss Tips,cooking,Skin care routines,naturopathy diet,hair growth tips,beauty tips for face,dr manthena's health tips #Manthena #DrManthenaOfficial #BeautyTips #HealthyRecipes #Yoga #WomenHealth #WeightLoss #Cooking #HealthTips #ZeeTelugu
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