12 amazing high fiber foods to lose your weight

Science says that a woman should take at least 25 grams of fiber in a day and a man up to 38 grams of fiber. Do you know? Most of us are able to take only 5 to 7 grams of fiber and the main reason for this is high calorie food.There are two main reasons for increasing obesity, one is overeating and the other is unhealthy food. When we eat food, we do not pay attention to our food whether it is healthy for us or not and the result is bad. Our obesity increases, as well as many troubles in the body. And then it becomes very difficult to get into the previous shape. That's why Yoga and Arurveda has brought 12 fiber and protein rich foods for you which will not only reduce your weight but will also be very helpful in maintaining it.

Benefits of eating fiber and protein rich foods

• Digests food
• Reduces cholesterol
• Reduce weight

So let's know about those 12 high fiber foods that you must eat to lose weight and to maintain it if you have not gained weight.

1.Pear

Are you fed up with obesity and are doing some diet plan or exercise for it, then include a pear in it. Believe it is very helpful in controlling your growing weight because in a pear only 100 to 110 Calories and it has 5.5 gram fiber in a pear. When you are thinking of losing weight, eat a pear when hungry, which will control your weight while calming your appetite. It reduces the risk of heart disease as well as healthy weight.

2. Avocado 

It contains up to 7 grams of fiber and Studies show that people who consume avocado have their weight and BMI controlled. This may reduce the risk of metabolic syndrome. The monounsaturated fatty acids and fiber elements in avocado are responsible for controlling weight.

3.Apples

It has 2.4 gram fibre in an apple. If you are adopting a weight loss diet then it can help you. Apple has fast weight loss properties.

If you eat an apple in the morning breakfast then the body gets the necessary fiber and nutrients. Because of this, you do not bother to eat anything for a long time.

In the morning breakfast, it is very helpful in weight loss due to not having a single fat along with giving nutrients.

4. Broccoli

Broccoli is full of fiber suited for weight loss. It contains about 2.6 grams of fibre. Fiber takes the longest to digest and keeps you satiated for a long time. It also controls your expressions, which helps in weight loss.

Broccoli contains many nutrients that are helpful in weight loss. For example, calcium is found in plenty in broccoli. It is believed that calcium can reduce the production of new fat cells and stimulate the breakdown of stored fat.

5. Lentil

You can reduce your weight by eating lentils. Lentils contain almost all types of essential nutrients like fiber, protein, minerals and vitamins etc. The amount of calories in them is very less and the amount of fat is very small.

6.Kidney Beans

It cannot be denied that most people eat Kidney Beans (Rajma) only for taste and not for health. The best thing about eating Kidney Beans is that it does not benefit only a particular part of the body, it nourishes the whole body.

100 grams of Rajma contains about 25 grams of fiber.People who do different types of experiments to lose weight, but still do not lose weight. So Kidney Beans is very beneficial for them. Kidney beans contain a lot of fiber. Fiber reduces fat. Not having body fat does not increase weight.You can cook it and eat it as pulse.

7. Split Peas (Gram pulse)

100 grams of gram pulse contain up to 24 grams of fiber, due to which it can help you to lose weight a lot. Even its service does not make one feel hungry for a long time. It is almost non-fat. It is an excellent source of fiber and protein for vegetarians.It gives you energy due to the complex carbohydrates present in it.

8.Chickpeas 

It has a plot base fat, which helps to control your cholesterol level. According to the American Heart Association, 2 tablespoons of Humus (Chickpeas) contains 48 calories, 2 grams of protein, 6 grams of carbohydrates, 2 grams of fiber and 1 gram of monounsaturated fat and 106 milligrams of sodium.

Chickpeas can help in weight loss by controlling excessive hunger. At the same time, the fiber present in it helps in controlling excess obesity by reducing calorie intake.

9.Oats

Hearing the name of oats, many people start teasing their nose and mouth. They do not like the taste of it. But if it is prepared properly, it not only looks delicious but can help in weight loss. Oats are a type of grain and the porridge made from it is very healthy. Oats are gluten free and contain vitamins, minerals, anti-oxidants and a significant amount of fiber. Therefore it is very beneficial for health.

10. Almonds

Most people know almonds only to sharpen their minds. But do you know that almonds can also be used to reduce weight. There is about 12.2 grams of fiber in 100 grams of almonds. And you already know how important fibers are for weight loss. If you put only 5 almonds to soak in the night and eat it daily in the morning then you will get a lot of help in reducing the weight. And in this case, your brain will also benefit greatly.

11.Flax Seeds

Excessive hunger is the biggest cause of weight gain. There are about 27 grams of fiber in 100 grams of flax seeds. Taking it regularly keeps your appetite under control. This prevents you from eating again and again and you lose weight.You can eat it as a snack. Do not consume too much because it gives more heat. And they can also be harmful in summer.

5000 BC Flax Seeds, 250 Grams

Legal Disclaimer: While we work to ensure that product information is correct, on occasion manufacturers may alter their ingredient lists. Actual product packaging and materials may contain more and/or different information than that shown on our web site.

12. Chiaseeds

100 grams of chi seeds contains about 36 grams of fiber, which is very high. Soak two spoons of chia seeds overnight. If you do not want to soak at night, soak it half an hour before eating. You can eat it in yogurt, in raita, in lentils or in salads. 

You can also eat chia seeds by soaking them in cold milk.

For this, pour one spoonful of chi seeds in a glass of milk and soak it for two hours. Now you can add fruits like apple, pomegranate etc. and eat it as a snack.

Warning

Woman should take at least 25 grams of fiber in a day and a man up to 38 grams of fiber.But do not intake more it. Because it can harm your Health

So which food do you like best? Do let us know in the comment box.

5 most effective Tips to take charge of your mental health

Our nation is sharing in an experience with the COVID-19 crisis that will serve to reshape the future of our communities, our work, our families, and each and every individual. With so much attention focused on the diagnosis and treatment related to the virus, we recognize that those feelings of isolation, depression, anxiety, and even substance use may impact substantially more of us than a COVID-19 diagnosis.

Nearly half of American adults report that the COVID-19 crisis has affected their mental health, according to recent polling by the Kaiser Family Foundation. Meanwhile, Mental Health America’s (MHA) free, anonymous screening tools have seen a 70% increase in individuals taking their anxiety screen, and a 64% increase in the number of people taking their depression screen between January and April of this year.

During this public health emergency, it is important to take care of ourselves, support one other and spread the message that “you are not alone.”

You are not alone

The National Alliance on Mental Illness (NAMI) is partnering with Anthem Inc., one of the nation’s largest health benefits companies, on a month-long campaign focused on reminding all of us that ”You Are Not Alone.“ May is National Mental Health Month, and together, NAMI and Anthem, Inc. are focused on the power and necessity of maintaining social connections and well-being during a time when many are physically distanced from each other.

As NAMI CEO Daniel H. Gillison, Jr. shared, “Especially during this time of isolation, uncertainty and tragedy, it is vital that no one feels alone in their mental health journey.”

He continued, “The COVID-19 crisis not only shines a spotlight on our need for social connectedness, but also our need for real mental health resources. To support individuals during this crisis, NAMI is raising awareness to change our fragmented mental health system into one that serves everyone, so people can get the care they need.”

“Caring for ourselves — physically and emotionally — is critical to improving lives and communities,” said Dr. Prakash Patel, executive vice president and president of Anthem, Inc.’s Diversified Business Group. “During this challenging public health crisis, it’s important to know there are resources out there, whether through your employer, healthcare provider or community organizations, to help us get through this difficult time. Taking care of our mental health is just as important as our physical health. This month is a great reminder to take care of ourselves, as well as each other.”

Caring for yourself, caring for others

To take charge of your mental health during the current crisis:

1. Care for yourself

Recognize the importance of “me time” and carve out a part of each day to do something that rejuvenates yourself — listen to a podcast, do yoga, connect with a friend, or just go outside for a breath of fresh air.

2. Seek help if you need it

Talking to a friend or family member is a good start, but professional mental health services may also be necessary. The earlier people seek help, the better their results. While going to see someone in person may not be possible, telehealth offers a way to talk to a professional while practicing physical distancing. If you are thinking about harming yourself, contact the National Suicide Prevention Lifeline, which can provide free and confidential emotional support in times of crisis.

3. Explore community resources

There are many valuable and often underutilized resources available. These include Employee Assistance Programs (EAP), which are offered by many employers and include free therapy sessions and telehealth, as well as digital resources, like the mental health resource site, Psych Hub. And you can contact NAMI for nationwide peer-support and resource referrals, by phone (800-950-NAMI) or email (info@nami.org).

4. Support one another

Caring for others is one way to care for yourself. Call an older adult who may be experiencing loneliness, text a friend who’s working long hours, or join your family or friends for a video dinner. A simple gesture can go a long way for you and for them.

5. Talk about it

Let people know that they are not alone. Your experience matters. Taking time for yourself? Share your #MeMinutes, whether on social media, using the hashtag, or with others in your community. Sharing your own self-care routine may encourage others to care for themselves, too.

Sharing your personal experience engages others and fosters acceptance and awareness around mental health, and encourages others to take the steps to access treatment and support during difficult times. You are not alone.

Fuel your fitness at home: 5 tips and tricks

(BPT) - Face it, finding time to achieve your fitness goals while balancing work and home life can be a struggle. However, while many people are spending more time at home, here’s a great opportunity to start fresh with a new fitness routine.

Here are some helpful tips for helping you live your best, healthiest life:

1. Create a realistic schedule

It’s a lot easier to blow off your at-home workout than a one-on-one training session or group class. What’s the secret to success? Put your fitness routine on your calendar! Instead of telling yourself, “I’ll exercise after I’m done with work,” switch your thinking to, “I’ll exercise at 6 p.m,” that way you’re more likely to hold yourself accountable. Pro-tip: Make sure it’s actually written in your calendar and set an alarm to remind you.

2. Prioritize sleep

To maximize the work you put in during exercise, be sure to get enough rest every night. A full night's sleep aids your muscle growth, enhances muscle recovery, regulates weight management and can help boost your metabolism. Turning off electronics and other distractions at least 30 minutes before bed helps you fall asleep faster and achieve a higher quality sleep.

3. Designate a fitness space

You don’t need a full in-house gym to have a successful workout, but it is important to think about what you’ll be doing. Yoga, core exercises or Pilates only require enough space for a yoga mat, whereas a cardio workout may need a larger area or harder surface. Consider your preferred activities before you set up your space and try to set up camp somewhere quiet with few distractions.

4. Stay hydrated

Caffeinated energy drinks are a trendy pre-workout beverage, but they can lead to negative side effects like jitters and energy crashes. The best way to avoid cramps and fatigue is to drink water before, during and after a workout. Sports drinks with electrolytes are a good option for high-intensity exercise, but be mindful of their sugar content.

5. Add fueling ingredients to your diet

Registered Dietitian and Nutritionist Dawn Jackson Blatner recommends incorporating nutrient-dense foods into your diet that support your fitness goals.

“It’s important to fuel your body with high-quality ingredients all the time, but especially when you are being more active,” said Blatner. “For example, Eggland’s Best (EB) eggs make a perfect pre- or post-workout snack or meal because they offer superior nutrition compared to ordinary eggs at the grocery store. EB eggs contain six times more vitamin D and double the omega-3s compared to other eggs, which aid in muscle recovery and strengthening bones. Plus, they contain double the vitamin B12, which can help boost energy and keep you fueled throughout the day."

If you’re looking for a tasty and nutritious meal that will help keep your fitness goals on track, try the Fish Taco Bowl from Eggland’s Best:

EB Fish Taco Bowl
Time: 25 minutes. Makes 6 servings.

Ingredients:

2 tilapia fish fillets
2 tablespoons olive oil
1 tablespoon cumin
1 teaspoon chili powder
2 cloves garlic, minced
1 cup kale
1/2 cup corn
1 cup black beans
1/2 avocado, sliced
2 cups cooked white rice
4 Eggland's Best Eggs (large), scrambled

Preparation:

Cook 1 1/2 cups of white rice as directed.
Mix cumin, cayenne pepper and chili powder in small bowl. Rub generously over tilapia fillets on both sides.
Heat olive oil in large skillet over medium heat. Add fish and cook about 3 minutes each side until almost blackened and fish is cooked through. Remove from skillet and shred with fork.
In same skillet, add garlic, corn and kale. Stir and cook until kale is wilted. Add beans and cook until heated through.
Crack 4 eggs into bowl and whisk. Pour eggs into kale, corn and bean mixture and allow to sit for a minute until they begin to cook through. Then scramble everything together.
To serve: Layer rice, egg, corn, kale and bean mixture, fish and avocados.

So what do you think which method is more effective for you?

5 short tips to improve your sleep

Depression and lack of sleep are among the many side effects of this epidemic. You can get rid of this problem by including some things in your and family's catering routine before going to sleep at night and the family will be happy by getting your love and care.That's why Yoga and Arurveda have brought you 5 such short tips that you should do before bedtime to improve your sleep.

1. It is considered good to take milk before bedtime. According to Ayurveda, it is better to end the day with a glass of warm milk. It calms the mind. Not only this, it contains a lot of calcium, which prevents sleep from being interrupted. If you wish, you can add turmeric or cinnamon to this milk to increase immunity.

2.Taking honey before bedtime is also considered a good option. Honey has a positive effect on the whole body. Honey is rich in anti-bacterial, anti-fungal and anti-oxidants.

3.According to The Complete Book of Ayurvedic Home Remedies, adding a pinch of cinnamon powder and the same cardamom powder to lukewarm milk before going to bed at night will not only make the milk taste good but it will also improve sleep.

4. Almonds are rich in good fat, amino acids and magnesium. It is effective in fulfilling the desire for good sleep. This helps in getting sound sleep. You can take almonds with honey or even with a glass of hot milk.

5. Drinking garlic milk also leads to good sleep. For this, crush a cup of milk, a quarter cup of water and a bud of garlic and boil it in the pan. Drain and drink lukewarm sugar according to taste.

So which of these tips do you like best. Do let us know in the comment box.

7 Best Summer drinks to lose weight and prevent from heatstroke

Due to the lockdown, they are not able to go out of the house, do not feel like exercising, sitting at home eating more unhealthy food and even though they do not want to gain weight.

There are many working women and men whose weight was maintained due to functioning, but due to lockdown, the weight sitting at home has increased. That's why Yoga and Arurveda have brought for you today 7 such summer drinks that will help you lose weight, even when your mind is not ready to exercise.

7  best Summer drinks to lose weight and prevent from heatstroke

Benefits of summer drinks

1. Loses your weight.

2. Keeps you fresh.

3. Strengthens your digestion

4. Protects from heat.

5. Prevents heatstroke.

So let's see those 7 summer drinks which will help you to lose your weight 

1. Barley or Gram Sattu

It is mostly famous in UP and Bihar. It is also consumed in many places during summer. It has many benefits related to not just taste but health. Especially in summer it is considered more beneficial.

 Sattu is a panacea remedy for people suffering from obesity. Eating Sattu made of barley daily also makes the digestive system work smoothly and you can get slim body by reducing obesity.

7 Summer drinks to lose weight and prevent from heatstroke

Ways to take

1. Take 50 grams of Sattu

2. Add 1 and 3/4 water to it.

3. Now add some roasted cumin powder to it.

4. Then add pepper powder.

5. Add rock salt

6. Lemon juice

7. Mint leaves

Now mix the whole mixture well and now the drink is ready. Now you have fun drinking.

2. Raw mango drinks

This drink is made from raw mangoes and raw mangoes are very good for weight loss. Mango panna is considered the best drink in summer. Along with the taste, it also keeps our health very good.

How to make

1. First take two raw mangoes and peel it.

2. And now cut it into small pieces.

3. Now cut a piece of ginger into it.

4. Now put 3-4 tablespoons of jaggery powder in it. You can also add jaggery.

5. Now put 2-3 cups of water in it.

6. Now cook it on light flame for 9-10 ten minutes.

7. Now take some mint leaves and add fennel, cumin powder, black pepper powder and rock salt.

8. Now mix these ingredients with a little water with the help of a mixer.

9. Now mix these ingredients in the mixture of ripe mangoes.

10. Now mix it again with the help of mixer.

Now your drink is ready, now you can drink it.

If it is still hot then you can add some cold water to it.

3. Ragi Malt

Ragi contains a lot of calcium and iron. This is especially good for women.

Ragi is a very beneficial food for health. Consumption of ragi reduces cholesterol levels, keeps blood sugar levels controlled, the body relaxes, does not have problems like anemia, is beneficial in digestion, is a good source of amino acids, bones. It is strong. Apart from all this, consuming ragi is also beneficial to lose weight. So let's know how we can drink ragi and drink and lose weight.

7 best Summer drinks to lose weight and prevent from heatstroke

Ingredients

• 1 spoonful Ragi malt
• 2-3 cups of curd
• 1/3 spoon rock salt
• Some Mint Leaves
• Black pepper powder
• Cumin Powder

Take a spoonful of ragi malt and mix it by adding half a cup of water.

It is still raw, so we have to cook it. To cook, put 2 cups of water in a vessel, add ragi malt to it and cook it on medium flame. Once it is boiled, then lower the flame and cook it. It has to be stirred continuously while cooking, otherwise it will start sticking in the pot. It will cook after about 6-7 minutes. Now turn off the gas and let it cool down.

After cooling, add 2-3 cups of yogurt. Add pepper powder, cumin powder, rock salt and some mint leaves along with it. Add a little water to it and mix it well with the help of a mixer. And now it is ready to drink.

The mixture of yogurt and ragi is very healthy. If you want, you can only take it for lunch.

This will keep your stomach full and there will be no hunger feelings in between.

4. buttermilk (Chhach)

Scientists have also accepted this fact in a recent research. Weight can be reduced by regular intake of buttermilk. The properties present in buttermilk eliminate the worms inside the stomach and due to this the body weight starts to decrease. The buttermilk has properties like vitamin B, calcium, potassium and protein.

1. To make it, first take coriander leaves. Now add some mint leaves and 2-3 teaspoons of curd.

2. Add a little water and mix it with the help of mixer.

3. Now again add 3-5 tablespoons of curd and water to it.

4. Now add some rock salt, black pepper powder and cumin powder.

Now our drink is ready and you can enjoy it.

5. Watermelon juice

Watermelon contains about 92% water. Watermelon contains ingredients which are helpful in reducing obesity. It has a very low amount of calories. In addition, it contains very small amounts of sodium content. All these things are very helpful in reducing obesity. About 40–47 calories  is found in a cup of watermelon. Watermelon is a great option for those who are trying to reduce obesity.

ingredients

• Take 1-2 cups of watermelon chunks. Remove the black seeds from it.
• Half lemon juice
• Rock salt
• Jaggery powder
• Now mix all these ingredients with the help of mixer.

And it is ready to drink.

6. Lemon mint water

Lemon rich in vitamin C properties is a preventive and refreshing fruit.

Even if you are concerned about weight loss, this health drink is an effective remedy for you.

Ingredients

• Half lemon juice
• Rock salt
• Pepper powder
• Cumin powder
• Jaggery powder
• Some  mint leaves

Now mix all these ingredients with the help of a mixer and enjoy. 

7. carrot kanji

These are very good for digestion. Healthy bacteria are inside it. It is summer. If you are trying weight loss then definitely try it. In this, you will get healthy bacteria, if you have any kind of indigestion, then it is a panacea treatment.

Ingredients

• 4 carrots
• 1 beetroot
• 3-4 tablespoons mustard seeds
• 1 teaspoon salt
• 1/4 teaspoon turmeric, chili powder and black pepper powder

Now mix all these ingredients in 2.5-4 liters of water.

Now keep it in a jar and keep it in the sun for 3-4 days. Although the summer is more sunny, it is prepared in three days.

Now it is ready to drink. You can add more water if it is too sour.

So which of these drinks did you like best, please comment us and on which topic you want a post, also tell it.

6 Morning Habits to reduce and maintain your weight

There is laziness in exercising in the morning, there is no free time from household chores, do not know what to eat healthy. If you are also worried about these things and are not able to lose weight, then in this article we are going to tell you those 6 morning habits that will help you lose your weight quickly and will also be able to maintain your weight.

6 Morning Habits to reduce and maintain your weight

More advantages of these habits

• Your routine will be correct
• Will increase your productivity
• Will make your health better
• Your immunity will also increase, which will make you less ill.
• Will increase your concentration

So let's now know those 6 habits and improve our health.

1. lukewarm water

Start the day with lukewarm water. As you get up from the bed, go to the kitchen and in a pot, lukewarm a glass of water and when the water becomes lukewarm, put it in a glass and sit down and drink it slowly.By drinking lukewarm water, your body gets rid of toxins, which helps your body to lose weight and lose weight fast.

2. Lemon honey water

Now in the morning, start taking lemon and honey in hot water instead of tea.You do get relief for a while from tea, but there is no benefit.

It is also very easy to make,

Take a glass of lukewarm water and mix half a lemon juice and a spoonful of honey.Taking lemon in the morning works to detox your body. It does not allow fat to grow in your body, which does not increase your weight.By taking it regularly, your digestion is also good, your immunity system also increases and you feel active all day.

3. Morning Sunlight

Morning sunlight is very important for our body, it gives vitamin D to our body and our bones also stay strong.If you take sunlight for half an hour every morning, then your metabolism is also good.

If your work is such that you have to sit in the room all day, then morning sunlight is more important for you. If your home is such that there is morning sunlight, then do some exercise, yoga or meditation. Or you can do some of your household chores. Such as cutting vegetables, packing clothes, etc. With this you will also do your work and you will get morning sunlight. 

4. Walking or jogging

Do at least half an hour of walking or jogging everyday. If you feel that there is a shortage of time then get up half an hour earlier. But do include it in your routine.

By walking or jogging in the morning, we get fresh air and oxygen. Which is not available in the evening.Walking on green grass in the morning also benefits our body a lot and our mind also keeps relaxed.If you find it boring to walk in the morning then you can make it interesting. You can listen to your favorite music or songs. Or go in groups with your friends.You can do something new everyday, like playing badminton sometimes or bollyball. Sometimes exercised, sometimes running.

5. Healthy breakfast

Breakfast should be the most important and the most fulfilling of your day. No matter how busy you are, never miss your breakfast.

Keep in mind that eating less is not a solution to lose weight, rather healthy food is the solution. You should have a good amount of protein in your breakfast. You can have oats in breakfast or sandwich of brown bread. Or oatmeal, boiled eggs, sweet potato, apple, papaya, banana etc. Which is high in protein. A glass of milk also serves as a complete diet. But do not add sugar to it. You can add Egyptian or honey to it.

This morning breakfast gives you energy for the whole day and also keeps you active.

6. watch your calories

See also how much calories you take in a day. Keep in mind what you are eating everyday and how right it is for you. If you take care of it early in the morning, then you will be able to plan your entire day for it.For example, if you have a habit of taking tea in the morning and have taken sugar with tea, then make sure that you will not take sugar throughout the day. In the same way you have taken parathas for breakfast, then make sure that you will not take salt throughout the day. If calories are controlled, weight will not increase.

So how did you like this article, do let us know in the comment box. And share it

Eat these 11 foods whole day and lose your weight

Most of us think that we can lose weight only by being hungry or by eating less food. But it is not, there are some healthy foods that you can lose weight by eating and will not even feel hungry.These are such foods that you can easily take anywhere or buy from the market.These foods will not only keep you healthy, but will also keep your stomach full throughout the day and help to reduce your belly fat. So Eat these 11 foods whole day and lose your weight.

This post is not only for those who want to work their weight but also for those who want to keep their weight balanced and live a healthy lifestyle.

Tips to reduce belly fat

Before telling you about those foods, I want to tell you some rules that you have to follow all day.

Rule 1: You have to eat something every two hours, and whatever you want to eat is healthy food.

Rule 2:   You have to eat three big meals a day, ie Breakfast, Lunch and Dinner. And in the middle of these three big meals, there are three small meals.

If you think that you can gain weight by consuming six meals a day then it is not so. If you eat healthy things in the diet and eat at regular intervals, then you will not feel hungry very soon and will avoid eating junk food or snacks.

So let's now know about those foods.

(Tips to reduce belly fat)

1. dry fruits

They do not deteriorate quickly and are easy to carry anywhere. They give energy immediately and do not increase weight.You should eat 4-5 almonds daily. It is better if you eat soaked almonds. Whenever you feel like eating something in between meals, you can eat it. Apart from this, you can also eat walnuts or peanuts. But be careful not to be fried or roasted.

2. Buttermilk (Chhachh) and Curd (Dahi)

You will find it easily at the milk shop. You can eat it with food or after dinner. It not only enhances the taste of your food, it also keeps your stomach cool and your disation is also good.

3. Healthy Sandwich 

By the way, mouth watering comes on hearing the name of the sandwich. But I'm not talking about that market sandwich today. You can make healthy sandwiches at home. For this you take flour grain or multi grain bread.Add lots of salad to it. Such as Tomato, Cucumber, Cucumber, Beetroot,Cabbage, Capsicum etc.

And take care not to add cheese, butter, ghee or miyonees to it. Because sometimes it is okay but not every day. If you mix green chutney with empty salad, it will become a tastier.

4, Boiled Eggs 

This is a good option for those who eat eggs. But be careful not to cook its omelette. You have to eat boiled eggs. You have to eat two boiled eggs daily, with dinner or tea in the evening. Massing two boiled eggs, adding onion and chutney to it, can also be eaten by making sandwich.

(Tips to reduce belly fat)

5. Salate

Many people get bored as soon as they hear the name of the salate. But you can make it interesting.

By the way we make salate of carrots, radish, cucumber etc. But you can make it interesting by putting many more things in it. Such as rajma, boiled gram, sprouts, corn grains and paneer. This enhances its taste, keeps your stomach full and is also good for your health.

6. Cheese (Paneer)

Paneer is a high protein food. It gives you instant energy. Raw Paneer is very good by eating cheese made with vegetable. Because it does not contain oil, spices. You take raw cheese from the market or any milk shop and eat it with salt and pepper. If you are very hungry then you can eat it by applying sauce with raw cheese.

7. Snacks 

If you have a habit of eating unhealthy snacks like biscuits, chips, snacks, etc. then keep healthy snacks near you. Keep roasted gram which you can eat in between. Or you can keep roasted Fox nut  as well. Which is very good for health.

8. Green Tea 

When it comes to weight loss, green tea is definitely mentioned in it.

So you too must have green tea at least once a day. Half of the disease will go away by adopting only this habit. For this, you have to keep green tea bags with you. Take a cup of hot pan and put the green tea bag for four to five minutes and your green tea is ready. Green tea is better than regular tea. If you do not like its taste, then you can add honey to it.

9. Coconut water

Coconut water is a boon for our health. A coconut contains about 200 ml or more. It is sweet and refreshing. It is also a low-calorie drink. Coconut water contains antioxidants, amino-acids, enzymes, B-complex vitamins, vitamin C and several major salts. A coconut contains about 200 ml or more of water. It is sweet and refreshing. It is also a low-calorie drink. Coconut water contains antioxidants, amino-acids, enzymes, B-complex vitamins, vitamin C and several major salts. If you take coconut water three to four times in a week, then your health will be good as well as it will enhance the glow of your face.

10. Fruits

We all know that to stay healthy for a long time, it is very important to eat fruits. By consuming fruits, our body gets all the necessary nutrients, so that we can stay away from diseases. Consuming fruits helps to reduce the deficiency of minerals and vitamins in our body, which prepares our body to function properly.

In many diseases, the doctors themselves recommend eating the fruit to the patient. In diseases like high blood pressure, cancer, heart disease and diabetes, fruits become very important. These provide the patient with the ability to fight the disease. Well, different fruits have different nutrients. Which is also eaten according to need.

If you get used to eating fruits once or twice a day, then your digestive power will be strong and obesity will not increase.

(Tips to reduce belly fat)

11. Water

Water is life ', this saying has not become like this. Water is such a thing, without which one cannot even imagine life. It not only quenches our thirst, but also improves digestion, benefits the brain and keeps the body hydrated. Many types of physical problems are overcome only by drinking plenty of water.

 Drink at least 4 - 10 glasses of water. Drink warm water if you want to lose weight quickly.

Unhealthy food is just our choice, it is not that there are no options. Whatever healthy things are around you, you have to choose from them what is for you.

 If you are already following any of these habits, then definitely tell us in the comment box and if any of these habits are good, which you want to follow from today rather than now, then also tell us in the comment box. . And be healthy.