{"id":273,"date":"2021-11-11T15:13:08","date_gmt":"2021-11-11T15:13:08","guid":{"rendered":"https:\/\/health43.com\/hindi\/?p=273"},"modified":"2021-11-11T15:13:08","modified_gmt":"2021-11-11T15:13:08","slug":"how-to-lose-weight-fast-and-controlled-diet-for-healthy-life-9-best-weight-loss-tips","status":"publish","type":"post","link":"https:\/\/health43.com\/hindi\/how-to-lose-weight-fast-and-controlled-diet-for-healthy-life-9-best-weight-loss-tips\/273\/","title":{"rendered":"\u0915\u0948\u0938\u0947 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0947\u0902: \u0969 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u0947\u092a\u094d\u0938 \u091c\u094b \u0906\u092a \u0918\u0930 \u092a\u0930 \u0939\u0940 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948"},"content":{"rendered":"<h2>\u0905\u092c \u0935\u091c\u0928 \u0915\u092e \u0915\u0940\u091c\u093f\u092f\u0947 \u0905\u092a\u0928\u0947 \u0918\u0930 \u092a\u0947!!<\/h2>\n<p>\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u092d\u0940 \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u091c\u094d\u092f\u093e\u0926\u093e \u092c\u095d \u0917\u092f\u093e \u0939\u0948? \u0906\u091c \u0915\u0932 \u092f\u0939 \u0906\u092e \u092c\u093e\u0924 \u0939\u094b \u0917\u092f\u0940 \u0939\u0948, \u0939\u092e \u092e\u0947\u0902 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0913\u0935\u0930 \u0935\u0947\u091f \u0938\u0947 \u092a\u0930\u0947\u0936\u093e\u0902\u0928 \u0939\u0948| \u092f\u0926\u093f \u0906\u092a\u0915\u093e \u0921\u0949\u0915\u094d\u091f\u0930 \u0907\u0938\u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0948, \u0924\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902\u0964 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 1 \u0938\u0947 2 \u092a\u093e\u0909\u0902\u0921 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948<\/p>\n<p>\u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u092e \u0916\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0932\u093e\u0928\u093f\u0902\u0917 \u0906\u092a\u0915\u094b \u092d\u0942\u0916\u093e \u092f\u093e \u0905\u0938\u0902\u0924\u0941\u0937\u094d\u091f \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u0940 \u0939\u0948\u0902\u0964 \u092f\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u0915\u093e\u0930\u0923 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u094b healthy \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><strong>Know More &gt;&gt; <a href=\"https:\/\/health43.com\/try-weight-loss-homeopathic-medicine-people-should-always-be-fit-and-the-most-effective-way-of-that-is-losing-weight-up-to-a-certain-limit\/229\/\">Weight Loss Homeopathic Medicines<\/a><\/strong><\/p>\n<p><strong><em><u>\u0935\u091c\u0928 <\/u><\/em><\/strong><strong><em><u>\u0915\u092e <\/u><\/em><\/strong><strong><em><u>\u0915\u0930\u0928\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u0941\u091b <\/u><\/em><\/strong><strong><em><u>\u0924\u0930\u0940\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u092f\u0939\u093e\u0902 <\/u><\/em><\/strong><strong><em><u>\u0926\u093f\u090f <\/u><\/em><\/strong><strong><em><u>\u0917\u090f <\/u><\/em><\/strong><strong><em><u>\u0939\u0948\u0902 <\/u><\/em><\/strong><strong><em><u>\u091c\u094b <\/u><\/em><\/strong><strong><em><u>\u0938\u094d\u0935\u0938\u094d\u0925 <\/u><\/em><\/strong><strong><em><u>\u092d\u094b\u091c\u0928, <\/u><\/em><\/strong><strong><em><u>\u0938\u0902\u092d\u093e\u0935\u093f\u0924 <\/u><\/em><\/strong><strong><em><u>\u0930\u0942\u092a <\/u><\/em><\/strong><strong><em><u>\u0938\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u092e <\/u><\/em><\/strong><strong><em><u>\u0915\u093e\u0930\u094d\u092c\u094d\u0938 <\/u><\/em><\/strong><strong><em><u>\u0915\u094b <\/u><\/em><\/strong><strong><em><u>\u0928\u093f\u092f\u094b\u091c\u093f\u0924 <\/u><\/em><\/strong><strong><em><u>\u0915\u0930\u0924\u0947 <\/u><\/em><\/strong><strong><em><u>\u0939\u0948\u0902, <\/u><\/em><\/strong><strong><em><u>\u0914\u0930 <\/u><\/em><\/strong><strong><em><u>\u0907\u0938\u0915\u093e <\/u><\/em><\/strong><strong><em><u>\u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f <\/u><\/em><\/strong><strong><em><u>\u0939\u0948:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>\u0905\u092a\u0928\u0940 \u092d\u0942\u0916 \u0915\u092e \u0915\u0930\u0947\u0902<\/li>\n<li>\u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923<\/li>\n<li>\u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\" wp-image-276 aligncenter\" src=\"https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-los-tips-1622099462-300x169.jpg\" alt=\"\" width=\"754\" height=\"425\" srcset=\"https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-los-tips-1622099462-300x169.jpg 300w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-los-tips-1622099462-1024x576.jpg 1024w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-los-tips-1622099462-768x432.jpg 768w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-los-tips-1622099462.jpg 1200w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/p>\n<h2>3 \u0938\u0930\u0932 \u091a\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u0948\u0938\u0947 \u0915\u092e \u0915\u0930\u0947\u0902<\/h2>\n<ol>\n<li><strong>\u0930\u093f\u092b\u093e\u0907\u0902\u0921 <\/strong><strong>\u0915\u093e\u0930\u094d\u092c\u094d\u0938 <\/strong><strong>\u0915\u092e <\/strong><strong>\u0915\u0930\u0947\u0902<\/strong><\/li>\n<\/ol>\n<p>\u091c\u0932\u094d\u0926\u0940 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0924\u0930\u0940\u0915\u093e \u0936\u0930\u094d\u0915\u0930\u093e \u0914\u0930 \u0938\u094d\u091f\u093e\u0930\u094d\u091a, (Sugar and Starch) \u092f\u093e \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u092e\u0947\u0902 \u0915\u091f\u094c\u0924\u0940 \u0915\u0930\u0928\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0916\u093e\u0928\u0947 (Low carb eating plan) \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u0915\u0947 \u0938\u093e\u0925 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c (whole grain) \u0915\u0947 \u0938\u093e\u0925 \u092c\u0926\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u091c\u092c \u0906\u092a \u0910\u0938\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0915\u092e \u0916\u093e \u0932\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u0947 \u092c\u091c\u093e\u092f \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0935\u0938\u093e \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u091c\u0948\u0938\u0947 \u0905\u0927\u093f\u0915 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0916\u093e\u0928\u093e \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u0932\u093e\u092d\u093e\u0928\u094d\u0935\u093f\u0924 \u0939\u094b\u0902\u0917\u0947 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u0927\u093f\u0915 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092a\u091a\u093e\u090f\u0902\u0917\u0947\u0964 \u092f\u0939 \u0906\u092a\u0915\u094b \u0938\u0902\u0924\u0941\u0937\u094d\u091f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u094d\u0939\u0947\u0902 \u0914\u0930 \u0905\u0927\u093f\u0915 \u092d\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>2020 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0928\u0947 \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0940 \u0915\u093f \u0935\u0943\u0926\u094d\u0927 \u0906\u092c\u093e\u0926\u0940 \u092e\u0947\u0902 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0915\u092e \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0906\u0939\u093e\u0930 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0925\u093e\u0964<\/p>\n<p>\u0936\u094b\u0927 \u0938\u0947 \u092f\u0939 \u092d\u0940 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u092d\u0942\u0916 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092c\u093f\u0928\u093e \u0938\u094b\u091a\u0947-\u0938\u092e\u091d\u0947 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0928\u0947 \u092f\u093e \u092d\u0942\u0916 \u0928 \u0932\u0917\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0915\u093f \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u0915\u0947 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u092a\u0930 \u0905\u092d\u0940 \u092d\u0940 \u0936\u094b\u0927 \u0915\u093f\u092f\u093e \u091c\u093e \u0930\u0939\u093e \u0939\u0948\u0964 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u093e \u092d\u0940 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u094b-\u092f\u094b \u0921\u093e\u0907\u091f\u093f\u0902\u0917 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0915\u092e \u0938\u092b\u0932\u0924\u093e \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u0915\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0928\u0941\u0915\u0938\u093e\u0928 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u090f\u0915 \u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0932\u0947 \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0906\u0939\u093e\u0930 \u092d\u0940 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u0947 \u092c\u091c\u093e\u092f \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b 2019 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u094b \u0915\u092e \u092c\u0949\u0921\u0940 \u092e\u093e\u0938 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 (\u092c\u0940\u090f\u092e\u0906\u0908) \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0932\u0947\u0902\u0964<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u0948\u091f\u094d\u0938 <\/strong><strong>\u00a0<\/strong><strong>\u0914\u0930 <\/strong><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 <\/strong><strong>\u0916\u093e\u090f\u0902<\/strong><\/li>\n<\/ol>\n<p><strong><em><u>\u0906\u092a\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 <\/u><\/em><\/strong><strong><em><u>\u092d\u094b\u091c\u0928 <\/u><\/em><\/strong><strong><em><u>\u092e\u0947\u0902 <\/u><\/em><\/strong><strong><em><u>\u0936\u093e\u092e\u093f\u0932 <\/u><\/em><\/strong><strong><em><u>\u0939\u094b\u0928\u093e <\/u><\/em><\/strong><strong><em><u>\u091a\u093e\u0939\u093f\u090f:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>\u090f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924<\/li>\n<li>\u0935\u0938\u093e \u0938\u094d\u0930\u094b\u0924<\/li>\n<li>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/li>\n<li>\u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u090f\u0915 \u091b\u094b\u091f\u093e \u0938\u093e \u0939\u093f\u0938\u094d\u0938\u093e, \u091c\u0948\u0938\u0947 \u0915\u093f \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><em><u>\u092f\u0939 <\/u><\/em><\/strong><strong><em><u>\u0926\u0947\u0916\u0928\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u0932\u093f\u090f <\/u><\/em><\/strong><strong><em><u>\u0915\u093f <\/u><\/em><\/strong><strong><em><u>\u0906\u092a <\/u><\/em><\/strong><strong><em><u>\u0905\u092a\u0928\u0947 <\/u><\/em><\/strong><strong><em><u>\u092d\u094b\u091c\u0928 <\/u><\/em><\/strong><strong><em><u>\u0915\u094b <\/u><\/em><\/strong><strong><em><u>\u0915\u0948\u0938\u0947 <\/u><\/em><\/strong><strong><em><u>\u0907\u0915\u091f\u094d\u0920\u093e <\/u><\/em><\/strong><strong><em><u>\u0915\u0930 <\/u><\/em><\/strong><strong><em><u>\u0938\u0915\u0924\u0947 <\/u><\/em><\/strong><strong><em><u>\u0939\u0948\u0902, <\/u><\/em><\/strong><strong><em><u>\u0926\u0947\u0916\u0947\u0902:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>\u092f\u0939 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e<\/li>\n<li>\u092f\u0939 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e<\/li>\n<li>101 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u092e 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\u0926\u093f\u0928 46-75 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><\/li>\n<\/ul>\n<p><strong><em><u>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 <\/u><\/em><\/strong><strong><em><u>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 <\/u><\/em><\/strong><strong><em><u>\u0935\u093e\u0932\u0947 <\/u><\/em><\/strong><strong><em><u>\u0906\u0939\u093e\u0930 <\/u><\/em><\/strong><strong><em><u>\u092d\u0940 <\/u><\/em><\/strong><strong><em><u>\u092e\u0926\u0926 <\/u><\/em><\/strong><strong><em><u>\u0915\u0930 <\/u><\/em><\/strong><strong><em><u>\u0938\u0915\u0924\u0947 <\/u><\/em><\/strong><strong><em><u>\u0939\u0948\u0902:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>\u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0932\u093e\u0932\u0938\u093e \u0914\u0930 \u091c\u0941\u0928\u0942\u0928\u0940 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u094b 60% \u0924\u0915 \u0915\u092e \u0915\u0930\u0947\u0902<\/li>\n<li>\u0926\u0947\u0930 \u0930\u093e\u0924 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0907\u091a\u094d\u091b\u093e \u0915\u094b \u0906\u0927\u093e \u0915\u0930 \u0926\u0947\u0902<\/li>\n<li>\u0906\u092a\u0915\u094b \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u0947 \u0939\u0948\u0902<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u0939\u093e\u0930 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0928\u0947 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 441 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u092f\u093e\u0964<\/p>\n<p><strong>\u0938\u094d\u0935\u0938\u094d\u0925 <\/strong><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 <\/strong><strong>\u0938\u094d\u0930\u094b\u0924\u094b\u0902 <\/strong><strong>\u092e\u0947\u0902 <\/strong><strong>\u0936\u093e\u092e\u093f\u0932 <\/strong><strong>\u0939\u0948\u0902:<\/strong><\/p>\n<ul>\n<li><strong>\u092e\u093e\u0902\u0938:<\/strong> \u091a\u093f\u0915\u0928<\/li>\n<li><strong>\u092e\u091b\u0932\u0940 <\/strong><strong>\u0914\u0930 <\/strong><strong>\u0938\u092e\u0941\u0926\u094d\u0930\u0940 <\/strong><strong>\u092d\u094b\u091c\u0928:<\/strong> \u0938\u093e\u092e\u0928, \u091f\u094d\u0930\u093e\u0909\u091f \u0914\u0930 \u091d\u0940\u0902\u0917\u093e;<\/li>\n<li><strong>\u0905\u0902\u0921\u0947:<\/strong> \u091c\u0930\u094d\u0926\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0942\u0930\u0947 \u0905\u0902\u0921\u0947<\/li>\n<li><strong>\u092a\u094c\u0927\u0947 <\/strong><strong>\u0906\u0927\u093e\u0930\u093f\u0924 <\/strong><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong> \u0938\u094b\u092f\u093e \u092e\u093f\u0932\u094d\u0915, \u092b\u0932\u093f\u092f\u093e\u0902, \u092e\u091f\u0930, \u0918\u0940<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0914\u0930 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (Low carbs and leafy green vegetables)<\/p>\n<p>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0932\u094b\u0921 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0921\u0930\u094b \u092e\u0924\u0964 \u0935\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u0947 \u0939\u0941\u090f \u0939\u0948\u0902, \u0914\u0930 \u0906\u092a \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u090f \u092c\u093f\u0928\u093e \u092c\u0939\u0941\u0924 \u092c\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong><em><u>\u0915\u092e <\/u><\/em><\/strong><strong><em><u>\u0915\u093e\u0930\u094d\u092c <\/u><\/em><\/strong><strong><em><u>\u092f\u093e <\/u><\/em><\/strong><strong><em><u>\u0915\u092e <\/u><\/em><\/strong><strong><em><u>\u0915\u0948\u0932\u094b\u0930\u0940 <\/u><\/em><\/strong><strong><em><u>\u0916\u093e\u0928\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u0940 <\/u><\/em><\/strong><strong><em><u>\u092f\u094b\u091c\u0928\u093e <\/u><\/em><\/strong><strong><em><u>\u092e\u0947\u0902 <\/u><\/em><\/strong><strong><em><u>\u0936\u093e\u092e\u093f\u0932 <\/u><\/em><\/strong><strong><em><u>\u0915\u0930\u0928\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u0932\u093f\u090f <\/u><\/em><\/strong><strong><em><u>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940<\/li>\n<li>\u0917\u094b\u092d\u0940<\/li>\n<li>\u092a\u093e\u0932\u0915<\/li>\n<li>\u091f\u092e\u093e\u091f\u0930<\/li>\n<li>\u0917\u094b\u092d\u0940<\/li>\n<li>\u092c\u094d\u0930\u0938\u0932 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f<\/li>\n<li>\u092a\u0924\u094d\u0924\u093e \u0917\u094b\u092d\u0940<\/li>\n<li>\u0938\u094d\u0935\u093f\u0938 \u0915\u093e\u0930\u094d\u0921<\/li>\n<li>\u0938\u0932\u093e\u0926<\/li>\n<li>\u0916\u0940\u0930\u093e<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0938\u094d\u0935\u0938\u094d\u0925 <\/strong><strong>\u092b\u0948\u091f\u094d\u0938 (Healthy Fats)<\/strong><\/p>\n<p>\u092b\u0948\u091f\u094d\u0938 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0921\u0930\u094b \u092e\u0924\u0964<\/p>\n<p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u092d\u0940 \u092d\u0940 \u0938\u094d\u0935\u0938\u094d\u0925 \u092b\u0948\u091f\u094d\u0938 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948, \u091a\u093e\u0939\u0947 \u0906\u092a \u0915\u094b\u0908 \u092d\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u091a\u0941\u0928\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932 \u0914\u0930 \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u0924\u0947\u0932 (Avocado Oil) \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902\u0964<\/p>\n<p>\u0905\u0928\u094d\u092f \u092b\u0948\u091f\u094d\u0938 \u091c\u0948\u0938\u0947 \u092e\u0915\u094d\u0916\u0928 \u0914\u0930 \u0928\u093e\u0930\u093f\u092f\u0932 \u0915\u0947 \u0924\u0947\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0947\u0935\u0932 \u0909\u0928\u0915\u0940 \u0909\u091a\u094d\u091a \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u092b\u0948\u091f\u094d\u0938 (Saturated fats) \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><strong>\u0905\u092a\u0928\u0947 <\/strong><strong>\u0936\u0930\u0940\u0930 <\/strong><strong>\u0915\u094b \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0915\u0930\u0947 (Move your Body)<\/strong><\/li>\n<\/ol>\n<p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u091c\u092c\u0915\u093f \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0938\u0947 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0932\u093e\u092d \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0938\u0947, \u0906\u092a \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u090f\u0902\u0917\u0947 \u0914\u0930 \u0906\u092a\u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u0927\u0940\u092e\u093e \u0939\u094b\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0947\u0902\u0917\u0947, \u091c\u094b \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0926\u0941\u0937\u094d\u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u0948\u0964<\/p>\n<p>\u0935\u0947\u091f \u0932\u093f\u092b\u094d\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u092b\u094d\u0924\u0947 \u092e\u0947\u0902 \u0924\u0940\u0928 \u0938\u0947 \u091a\u093e\u0930 \u092c\u093e\u0930 \u091c\u093f\u092e \u091c\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u091c\u093f\u092e \u092e\u0947\u0902 \u0928\u090f \u0939\u0948\u0902, \u0924\u094b \u0915\u093f\u0938\u0940 \u091f\u094d\u0930\u0947\u0928\u0930 \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0928\u0908 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u094b\u091c\u0928\u093e \u0938\u0947 \u0905\u0935\u0917\u0924 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u093e \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902 \u0939\u0948, \u0924\u094b \u0915\u0941\u091b \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u091c\u0948\u0938\u0947 \u091a\u0932\u0928\u093e, \u091f\u0939\u0932\u0928\u093e, \u0926\u094c\u0921\u093c\u0928\u093e, \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u092f\u093e \u0924\u0948\u0930\u0928\u093e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0914\u0930 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0964<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>\u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u092d\u093e\u0917 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0915\u094d\u092f\u093e? (Calories and portion control)<\/strong><\/h3>\n<p>\u092f\u0926\u093f \u0906\u092a \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, \u0924\u092c \u0924\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0917\u0923\u0928\u093e \u0915\u0930\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948 \u091c\u092c \u0924\u0915 \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u092c \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0939\u0941\u0924 \u0915\u092e \u0930\u0916\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u0948\u091f\u094d\u0938 \u0914\u0930 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0935\u093e\u0932\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u092a\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u0915\u092e \u0928\u0939\u0940\u0902 \u0939\u094b \u0930\u0939\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u092f\u0939 \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u091f\u094d\u0930\u0948\u0915 \u0930\u0916\u0928\u093e \u0930\u0916\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0940\u091c\u093f\u090f | \u0905\u092a\u0928\u093e \u0932\u093f\u0902\u0917, \u0935\u091c\u0928, \u090a\u0902\u091a\u093e\u0908 \u0914\u0930 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u094d\u0924\u0930 \u0926\u0930\u094d\u091c \u0915\u0930\u0947\u0902\u0964 \u0915\u0948\u0932\u0915\u0941\u0932\u0947\u091f\u0930 \u0906\u092a\u0915\u094b \u092c\u0924\u093e\u090f\u0917\u093e \u0915\u093f \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947, \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092f\u093e \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0915\u093f\u0924\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<p>\u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0915\u093f \u092c\u0939\u0941\u0924 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0928\u093e \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u0924\u0930\u0928\u093e\u0915 \u0914\u0930 \u0915\u092e \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u090f\u0915 \u0938\u094d\u0925\u093e\u092f\u0940 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902\u0964<\/p>\n<p><img decoding=\"async\" class=\" wp-image-275 aligncenter\" src=\"https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-loss-1616136136-300x169.jpg\" alt=\"\" width=\"753\" height=\"424\" srcset=\"https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-loss-1616136136-300x169.jpg 300w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/weight-loss-1616136136.jpg 712w\" sizes=\"(max-width: 753px) 100vw, 753px\" \/><\/p>\n<h2>\u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 9 \u0928\u0941\u0938\u094d\u0916\u0947 (9 Tips to lose weight)<\/h2>\n<p>\u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939\u093e\u0902 9 \u0914\u0930 \u091f\u093f\u092a\u094d\u0938 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p>\n<ol>\n<li><strong>\u0939\u093e\u0908 <\/strong><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 <\/strong><strong>\u092c\u094d\u0930\u0947\u0915\u092b\u093e\u0938\u094d\u091f <\/strong><strong>\u0916\u093e\u090f\u0902\u0964<\/strong> \u090f\u0915 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0928\u093e\u0936\u094d\u0924\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0932\u093e\u0932\u0938\u093e \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964<\/li>\n<li><strong>\u092e\u0940\u0920\u093e <\/strong><strong>\u092a\u0947\u092f <\/strong><strong>\u0914\u0930 <\/strong><strong>\u092b\u0932\u094b\u0902 <\/strong><strong>\u0915\u0947 <\/strong><strong>\u0930\u0938 <\/strong><strong>\u0938\u0947 <\/strong><strong>\u092c\u091a\u0947\u0902\u0964<\/strong> \u091a\u0940\u0928\u0940 \u0938\u0947 \u0916\u093e\u0932\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0914\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092c\u093e\u0927\u093e \u092c\u0928 \u0938\u0915\u0924\u0940 \u0939\u0948<\/li>\n<li><strong>\u092d\u094b\u091c\u0928 <\/strong><strong>\u0938\u0947 <\/strong><strong>\u092a\u0939\u0932\u0947 <\/strong><strong>\u092a\u093e\u0928\u0940 <\/strong><strong>\u092a\u093f\u090f\u0902\u0964<\/strong> \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092d\u094b\u091c\u0928 \u0938\u0947 \u092a\u0939\u0932\u0947 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n<li><strong>\u0935\u091c\u0928 <\/strong><strong>\u0918\u091f\u093e\u0928\u0947 <\/strong><strong>\u0915\u0947 <\/strong><strong>\u0905\u0928\u0941\u0915\u0942\u0932 <\/strong><strong>\u0916\u093e\u0926\u094d\u092f <\/strong><strong>\u092a\u0926\u093e\u0930\u094d\u0925 <\/strong><strong>\u091a\u0941\u0928\u0947\u0902\u0964<\/strong> \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0938\u0942\u091a\u0940 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0964<\/li>\n<li><strong>\u0918\u0941\u0932\u0928\u0936\u0940\u0932 <\/strong><strong>\u092b\u093e\u0907\u092c\u0930 (Soluble Fiber) <\/strong><strong>\u0916\u093e\u090f\u0902\u0964<\/strong> \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0917\u094d\u0932\u0942\u0915\u094b\u092e\u093e\u0928\u0928 \u091c\u0948\u0938\u0947 \u092b\u093e\u0907\u092c\u0930 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<li><strong>\u0915\u0949\u092b\u0940 <\/strong><strong>\u092f\u093e <\/strong><strong>\u091a\u093e\u092f <\/strong><strong>\u092a\u093f\u090f\u0902\u0964<\/strong> \u0915\u0948\u092b\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n<li><strong>\u0905\u092a\u0928\u0947 <\/strong><strong>\u0906\u0939\u093e\u0930 <\/strong><strong>\u0915\u094b <\/strong><strong>\u0938\u0902\u092a\u0942\u0930\u094d\u0923 <\/strong><strong>\u0916\u093e\u0926\u094d\u092f <\/strong><strong>\u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 <\/strong><strong>\u092a\u0930 <\/strong><strong>\u0906\u0927\u093e\u0930\u093f\u0924 <\/strong><strong>\u0915\u0930\u0947\u0902\u0964<\/strong> \u0935\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0902, \u0905\u0927\u093f\u0915 \u092d\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0939\u0948\u0902, \u0914\u0930 \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u092c\u0939\u0941\u0924 \u0915\u092e \u0939\u0948\u0964<\/li>\n<li><strong>\u0927\u0940\u0930\u0947 &#8211; <\/strong><strong>\u0927\u0940\u0930\u0947 <\/strong><strong>\u0916\u093e\u0913\u0964<\/strong> \u091c\u0932\u094d\u0926\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a \u0905\u0927\u093f\u0915 \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<li><strong>\u0905\u091a\u094d\u091b\u0940 <\/strong><strong>\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e <\/strong><strong>\u0915\u0940 <\/strong><strong>\u0928\u0940\u0902\u0926 <\/strong><strong>\u0932\u0947\u0902\u0964<\/strong> \u0928\u0940\u0902\u0926 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u0914\u0930 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948|<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3>\u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0939\u093e\u0930<\/h3>\n<p>\u092f\u0947 \u0928\u092e\u0942\u0928\u093e \u0906\u0939\u093e\u0930 \u092f\u094b\u091c\u0928\u093e\u090f\u0902 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0939\u0948\u0902, \u091c\u094b \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 20-50 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0924\u0915 \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0938\u094d\u0935\u0938\u094d\u0925 \u092b\u0948\u091f\u094d\u0938 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<p><strong><em><u>\u092f\u0926\u093f <\/u><\/em><\/strong><strong><em><u>\u0906\u092a <\/u><\/em><\/strong><strong><em><u>\u0915\u093e\u0930\u094d\u092c\u094d\u0938 <\/u><\/em><\/strong><strong><em><u>\u0916\u093e\u0924\u0947 <\/u><\/em><\/strong><strong><em><u>\u0939\u0941\u090f <\/u><\/em><\/strong><strong><em><u>\u092d\u0940 <\/u><\/em><\/strong><strong><em><u>\u0905\u092a\u0928\u093e <\/u><\/em><\/strong><strong><em><u>\u0935\u091c\u0928 <\/u><\/em><\/strong><strong><em><u>\u0915\u092e <\/u><\/em><\/strong><strong><em><u>\u0915\u0930\u0928\u093e <\/u><\/em><\/strong><strong><em><u>\u092a\u0938\u0902\u0926 <\/u><\/em><\/strong><strong><em><u>\u0915\u0930\u0924\u0947 <\/u><\/em><\/strong><strong><em><u>\u0939\u0948\u0902, <\/u><\/em><\/strong><strong><em><u>\u0924\u094b <\/u><\/em><\/strong><strong><em><u>\u0915\u0941\u091b <\/u><\/em><\/strong><strong><em><u>\u0938\u094d\u0935\u0938\u094d\u0925 <\/u><\/em><\/strong><strong><em><u>\u0938\u093e\u092c\u0941\u0924 <\/u><\/em><\/strong><strong><em><u>\u0905\u0928\u093e\u091c (whole grain) <\/u><\/em><\/strong><strong><em><u>\u0936\u093e\u092e\u093f\u0932 <\/u><\/em><\/strong><strong><em><u>\u0915\u0930\u0947\u0902 <\/u><\/em><\/strong><strong><em><u>\u091c\u0948\u0938\u0947:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>Quinoa<\/li>\n<li>\u0938\u093e\u092c\u0941\u0924 \u091c\u0908 (whole oats)<\/li>\n<li>\u091a\u094b\u0915\u0930\u092f\u0941\u0915\u094d\u0924 \u0917\u0947\u0939\u0942\u0902 (whole Wheat)<\/li>\n<li>\u091a\u094b\u0915\u0930 (Bran)<\/li>\n<li>\u0930\u093e\u0908 (Rye)<\/li>\n<li>\u091c\u094c (Barley)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0928\u093e\u0936\u094d\u0924\u0947\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0932\u093e\u092f\u0915 \u092a\u0926\u093e\u0930\u094d\u0925 <\/strong><\/p>\n<ul>\n<li>\u0915\u091f\u093e \u0939\u0941\u0906 \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u0914\u0930 \u0905\u0902\u0921\u093e<\/li>\n<li>\u092a\u093e\u0932\u0915, \u092e\u0936\u0930\u0942\u092e, \u0914\u0930 feta \u0915\u094d\u0930\u0938\u094d\u091f\u0932\u0947\u0938 quiche<\/li>\n<li>\u092a\u093e\u0932\u0915, \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0914\u0930 \u0905\u0916\u0930\u094b\u091f \u0915\u0947 \u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0930\u0940 \u0938\u094d\u092e\u0942\u0926\u0940 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u093e \u091f\u0941\u0915\u095c\u093e<\/li>\n<li>\u092c\u0947\u0930\u0940\u091c (Berries) \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u092e\u0940\u0920\u093e \u0917\u094d\u0930\u0940\u0915 \u092f\u094b\u0917\u0930\u094d\u091f<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0926\u094b\u092a\u0939\u0930 <\/strong><strong>\u0915\u0947 <\/strong><strong>\u092d\u094b\u091c\u0928 <\/strong><strong>\u0915\u0947 <\/strong><strong>\u0932\u093e\u092f\u0915 \u092a\u0926\u093e\u0930\u094d\u0925<\/strong><\/p>\n<ul>\n<li>\u092a\u093e\u0932\u0915 \u0914\u0930 \u0936\u0924\u093e\u0935\u0930\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u092e\u094b\u0915\u094d\u0921 \u0938\u0948\u0932\u094d\u092e\u0928<\/li>\n<li>\u0917\u094d\u0930\u093f\u0932\u094d\u0921 \u091a\u093f\u0915\u0928, \u092c\u094d\u0932\u0948\u0915 \u092c\u0940\u0928\u094d\u0938, \u0932\u093e\u0932 \u092e\u093f\u0930\u094d\u091a, \u0914\u0930 \u0938\u093e\u0932\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 \u0932\u0947\u091f\u094d\u092f\u0942\u0938 \u0930\u0948\u092a<\/li>\n<li>\u0917\u094b\u092d\u0940, \u091b\u094b\u0932\u0947, \u0914\u0930 \u0917\u0941\u0906\u0915\u093e\u092e\u094b\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0947\u0932 \u0914\u0930 \u092a\u093e\u0932\u0915 \u0915\u093e \u0938\u0932\u093e\u0926<\/li>\n<li>\u0926\u093e\u0932 \u0914\u0930 \u092a\u0940\u0928\u091f \u092c\u091f\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0930\u094b\u091f\u0940 \u091a\u093e\u0935\u0932<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0930\u093e\u0924 <\/strong><strong>\u0915\u0947 <\/strong><strong>\u0916\u093e\u0928\u0947<\/strong> <strong>\u0915\u0947 <\/strong><strong>\u0932\u093e\u092f\u0915 \u092a\u0926\u093e\u0930\u094d\u0925<\/strong><\/p>\n<ul>\n<li>\u091a\u093f\u0915\u0928, \u092e\u093f\u0930\u094d\u091a, \u0906\u092e, \u092e\u0947\u0925\u0940 \u0914\u0930 \u092e\u0938\u093e\u0932\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0932\u093e\u0926<\/li>\n<li>\u0905\u0902\u0921\u0947 \u092e\u0936\u0930\u0942\u092e, \u092a\u094d\u092f\u093e\u091c, \u092e\u093f\u0930\u094d\u091a, \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0947\u0902\u0915\u0928\u093e<\/li>\n<li>\u0938\u092b\u0947\u0926 \u092c\u0940\u0928\u094d\u0938, \u0936\u0924\u093e\u0935\u0930\u0940, \u0916\u0940\u0930\u0947, \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932 \u0914\u0930 \u092a\u0930\u092e\u0947\u0938\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0932\u093e\u0926<\/li>\n<li>\u092d\u0941\u0928\u0940 \u0939\u0941\u0908 \u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u0915\u0947 \u0938\u093e\u0925 \u091f\u0947\u092e\u094d\u092a\u0947\u0939, \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 \u0914\u0930 \u092a\u093e\u0907\u0928 \u0928\u091f\u094d\u0938<\/li>\n<li>\u0905\u0926\u0930\u0915, \u0924\u093f\u0932 \u0915\u0947 \u0924\u0947\u0932 \u0914\u0930 \u092d\u0941\u0928\u0940 \u0939\u0941\u0908 \u0924\u094b\u0930\u0940 \u0938\u0947 \u092c\u0947\u0915 \u0915\u093f\u092f\u093e \u0939\u0941\u0906 \u0938\u093e\u092e\u0928<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0928\u093e\u0936\u094d\u0924\u093e <\/strong><\/p>\n<ul>\n<li>\u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u0939\u0941\u092e\u0938 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/li>\n<li>\u0928\u091f \u0914\u0930 \u0938\u0942\u0916\u0947 \u092e\u0947\u0935\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u0935\u0938\u094d\u0925 \u0918\u0930 \u0915\u093e \u092c\u0928\u093e \u091f\u094d\u0930\u0947\u0932 \u092e\u093f\u0915\u094d\u0938<\/li>\n<li>\u0917\u094b\u092d\u0940 \u091a\u093f\u092a\u094d\u0938<\/li>\n<li>\u0926\u093e\u0932\u091a\u0940\u0928\u0940 \u0914\u0930 \u0905\u0932\u0938\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0928\u0940\u0930<\/li>\n<li>\u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u092d\u0941\u0928\u0947 \u091a\u0928\u0947<\/li>\n<li>\u092d\u0941\u0928\u093e \u0939\u0941\u0906 \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c<\/li>\n<li>\u091f\u0942\u0928\u093e \u092a\u093e\u0909\u091a<\/li>\n<li>\u0909\u092c\u0932\u0947 \u0939\u0941\u090f edamame<\/li>\n<li>\u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0914\u0930 \u092c\u094d\u0930\u0940<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\" wp-image-277 aligncenter\" src=\"https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/maxresdefault-5-300x169.jpg\" alt=\"\" width=\"758\" height=\"427\" srcset=\"https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/maxresdefault-5-300x169.jpg 300w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/maxresdefault-5-1024x576.jpg 1024w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/maxresdefault-5-768x432.jpg 768w, https:\/\/health43.com\/hindi\/wp-content\/uploads\/2021\/11\/maxresdefault-5.jpg 1280w\" sizes=\"(max-width: 758px) 100vw, 758px\" \/><\/p>\n<h3>\u0906\u092a \u0915\u093f\u0924\u0928\u0940 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0947\u0902\u0917\u0947?<\/h3>\n<p>\u0906\u092a \u0921\u093e\u0907\u091f \u092a\u094d\u0932\u093e\u0928 \u0915\u0947 \u092a\u0939\u0932\u0947 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 5-10 \u092a\u093e\u0909\u0902\u0921 (2.3-4.5 \u0915\u093f\u0932\u094b\u0917\u094d\u0930\u093e\u092e) \u0935\u091c\u0928 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0915\u092d\u0940-\u0915\u092d\u0940 \u0905\u0927\u093f\u0915 &#8211; \u0914\u0930 \u0909\u0938\u0915\u0947 \u092c\u093e\u0926 \u0932\u0917\u093e\u0924\u093e\u0930 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0939\u0932\u093e \u0939\u092b\u094d\u0924\u093e \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092b\u0948\u091f\u094d\u0938 \u0914\u0930 \u092a\u093e\u0928\u0940 \u0915\u0947 \u0935\u091c\u0928 \u0926\u094b\u0928\u094b\u0902 \u0915\u093e \u0928\u0941\u0915\u0938\u093e\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u0921\u093e\u0907\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u090f \u0939\u0948\u0902, \u0924\u094b \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u0905\u0927\u093f\u0915 \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u094b \u091c\u093f\u0924\u0928\u093e \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e, \u0909\u0924\u0928\u0940 \u0939\u0940 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0906\u092a \u0907\u0938\u0947 \u0916\u094b \u0926\u0947\u0902\u0917\u0947\u0964<\/p>\n<p>\u091c\u092c \u0924\u0915 \u0906\u092a\u0915\u093e \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0941\u091d\u093e\u0935 \u0928 \u0926\u0947, \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 1-2 \u092a\u093e\u0909\u0902\u0921 \u0935\u091c\u0928 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0907\u0938\u0938\u0947 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0938\u094d\u0924\u0930 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u093e\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>&nbsp;<\/p>\n<p><strong><em><u>\u0935\u091c\u0928 <\/u><\/em><\/strong><strong><em><u>\u0918\u091f\u093e\u0928\u0947 <\/u><\/em><\/strong><strong><em><u>\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u0905\u0932\u093e\u0935\u093e, <\/u><\/em><\/strong><strong><em><u>\u0915\u092e <\/u><\/em><\/strong><strong><em><u>\u0915\u093e\u0930\u094d\u092c <\/u><\/em><\/strong><strong><em><u>\u0906\u0939\u093e\u0930 <\/u><\/em><\/strong><strong><em><u>\u0915\u0941\u091b <\/u><\/em><\/strong><strong><em><u>\u0924\u0930\u0940\u0915\u094b\u0902 <\/u><\/em><\/strong><strong><em><u>\u0938\u0947 <\/u><\/em><\/strong><strong><em><u>\u0906\u092a\u0915\u0947 <\/u><\/em><\/strong><strong><em><u>\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f <\/u><\/em><\/strong><strong><em><u>\u092e\u0947\u0902 <\/u><\/em><\/strong><strong><em><u>\u0938\u0941\u0927\u093e\u0930 <\/u><\/em><\/strong><strong><em><u>\u0915\u0930 <\/u><\/em><\/strong><strong><em><u>\u0938\u0915\u0924\u093e <\/u><\/em><\/strong><strong><em><u>\u0939\u0948, <\/u><\/em><\/strong><strong><em><u>\u0939\u093e\u0932\u093e\u0902\u0915\u093f <\/u><\/em><\/strong><strong><em><u>\u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 <\/u><\/em><\/strong><strong><em><u>\u092a\u094d\u0930\u092d\u093e\u0935 <\/u><\/em><\/strong><strong><em><u>\u0905\u092d\u0940 <\/u><\/em><\/strong><strong><em><u>\u0924\u0915 <\/u><\/em><\/strong><strong><em><u>\u091c\u094d\u091e\u093e\u0924 <\/u><\/em><\/strong><strong><em><u>\u0928\u0939\u0940\u0902 <\/u><\/em><\/strong><strong><em><u>\u0939\u0948\u0902:<\/u><\/em><\/strong><\/p>\n<ul>\n<li>\u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u092a\u0930 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u093e\u092b\u0940 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948<\/li>\n<li>\u091f\u094d\u0930\u093e\u0907\u0917\u094d\u0932\u093f\u0938\u0930\u093e\u0907\u0921\u094d\u0938 \u0928\u0940\u091a\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902<\/li>\n<li>\u090f\u0932\u0921\u0940\u090f\u0932 (\u0916\u0930\u093e\u092c) \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0928\u0940\u091a\u0947 \u091a\u0932\u093e \u091c\u093e\u0924\u093e \u0939\u0948<\/li>\n<li>\u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u092c\u095d \u091c\u093e\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n<p>\u0905\u0928\u094d\u092f \u0906\u0939\u093e\u0930 \u092a\u094d\u0930\u0915\u093e\u0930 \u091c\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u093e\u0930\u094d\u0915\u0930\u094b\u0902 \u0914\u0930 \u0927\u0940\u092e\u0940 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0902\u0924\u0924\u0903, \u0906\u092a\u0915\u094b \u090f\u0915 \u0905\u0927\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0905\u0927\u093f\u0915 \u091f\u093f\u0915\u093e\u090a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>&nbsp;<\/p>\n<h3>\u092c\u0949\u091f\u092e \u0932\u093e\u0907\u0928<\/h3>\n<p>\u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092f\u093e \u0930\u093f\u092b\u093e\u0907\u0902\u0921 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0938\u0947 \u092c\u0926\u0932\u0928\u0947 \u0938\u0947, \u0906\u092a\u0915\u094b \u0915\u092e \u092d\u0942\u0916 \u0914\u0930 \u092d\u0942\u0916 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948\u0964 \u092f\u0939 \u0909\u0928 \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u0923\u094b\u0902 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0928\u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e \u0905\u0915\u094d\u0938\u0930 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u0938\u094d\u0925\u093e\u092f\u0940 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u092f\u093e \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u0915\u0947 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