25 Health and Fitness Tips to Keep you fresh and Fit in Urdu

We all know that distancing ourselves from nature can be harmful for us. The more we go close to mechanical lifestyle the more we are prone to catch diseases. So here's 25 tips for keeping yourself healthy and fresh and fit.

Hum sub jantay hain kay khana peena zinda rahnay kay liyay boht zaroori hai, laikin ziyada zaroori yeh hai kay hamain pata ho kay kia khana hai aur kia peena hai aur kaisay aur kis taran kay mahol main zindagi guzarni hai. Hum fitrat say jitna door hotay jatay hain utna hi ziyada beemarian aur pareshanian hum par hamla karti hain. Neechay diyay gayay kutch tips aap ki sahat aur tandrusti kay liyay boht zaroori hain. in ko parhain aur amal karain takay aap aik khushgawar zindagi guzar sakain.

1- Drink a glass of water before eating.

2- Eat a heavy breakfast but reduce the quantity of remaining meals throughout the day.

3- Eat slowly let food be grinded in the mouth at the first place to help digest the food easily by your 

    stomach.

4-  Do Cardio or aerobics 20 minutes a day, five days a week. Always stay active!.

5. Take as much food in your plate as you can eat easily.

6. Sit and stand or lie in a good posture. It gives strength to your body.

7. Swimming is a best exercise.

8. Reduce the intake of sweets in your food.

9. Do push-ups and other exercises regularly.

10. Don't skip any meal including breakfast.

11. Drink plenty of water but take less at night.

12. Sleep for at least 7 to 8 hours a day. (Nap is also a must)

13. Never take alcohol as it works as slow poison for your body.

14. Reduce the intake of salt as it causes the accumulation of water in body and also not good for

      kidneys.

15. Keep yourself stress free. You are what you think.

16. Take more Salads and greens.

17. Don't keep yourself hungry without a reason. (Periodical fasting for a purpose is OK).

18. Don't consume Fast food so often.

19. Soda is not good for you including Diet, caffeine free etc.

20. Fresh fruits and vegetables must be included in your diet.

21. Fiber rich foods must be included in your meals.

22. You must use stairs instead of elevator if you don't have a heart problem.

23. Stretching is good for your body.

24. Taking a vitamin daily can be helpful.

25. Always keep yourself away from disappointment or depression. 

10 Health & Fitness tips to make you fit and healthy in Urdu

(1) Cut you sugar intake, if every you feel like eating sweet, especially at late night, take some fruit with some peanut or almond butter. Its better to take this than to take a cake piece or any other sweet dish.

Aap jo kutch bhi khatay hain wohi aap kay jisam main tabdeeli lay kar aata hai. aap ko fit rahnay kay liyay aisi cheezon ka istamal karna chahiyay jo aap kay jisam ko tawanai to dain magar aap ko mota na karain. Is blog main aap ki rahnumai kay liyay 10 tips diyay gayay hain jin par amal kar kay aap kafi faida utha saktay hain. 

(2) Exercise on a regular basis can help put you on track. Its a good thing if you go out for  exercise with a friend so that you may not lose momentum and routine. This will help your body to regain its natural working order.

(3) Three diet friendly items should be on your dining table. (a) Vinegar (b) Fat-free Yogurt (3) Some nuts. These all satisfy your hunger but don't increase fat.

(4) A mild cold bath will help you body to shed its soreness which you feel after an exercise. Keep your lower body submerged into a tub of water for at least 15 minutes to give it complete smoothness.

(5) Buy comfortable shoes: You shoes play a significant role in shaping up your physical well-being. Always wear comfortable shoes and never emphasize on shoes having high heels even you are a man or a woman.

(6) Keep track of your Weight: Its a good habit to periodically check your weight to have an idea where your diet and lifestyle is taking you. Either to a lighter or a heavier side.

(7) Mix meat with Vegetables: Its a bad habit to only eat meat at a single time. Consider mixing some salad or veggies with the meat. Cut your beef or any red meat intake and keep it at 50% of what you usually take.

(8) Breakfast is important: Always have a healthy breakfast. Taking some oatmeal with a fruit or skimmed milk is good. you should keep on changing your breakfast items in order to have diverse energy sources.

(9) Water Intake:  Taking plenty of water and taking at suitable times is more important. Taking water immediately after the meals is not advisable as it tends to slow down the digestion and increase the weight. Best times for drinking water one glass in morning before breakfast, one glass one hour after the breakfast, one glass at 11 Am, one glass at 12 Noon. Basically after every hour you should take a glass of water but decrease the water intake after 5 PM and also avoid to take water after meals.

(10) Take Brown: Everything which looks white with some few exceptions like milk are not beneficial for health especially if you are on a diet e.g. refined floor, refined sugar, white bread, full fat cream etc. Consider consuming brown bread, brown rice and brown sugar etc.

Pakistani Girls Makeup and Beauty Tips in Urdu

Undoubtedly  Pakistani women are considered beautiful among all women in the world. Their distinct facial features, unique complexion and lustrous hair are a source of envy for 

others who do not belong to that particular community. Now here's a list of top 10 Pakistani beauty tips that would help you look as beautiful and gorgeous as a Pakistani woman. Give them a try.

Pakistani Larkian ya Khawateen apni personality ko aik nai look day sakti hain aur aik nai shakhsiyat hasil kar sakti hain agar woh makeup kay in tareeqon ko apnay routine makeup main istimal karain. Apni shakhsiyat aur color kay hisab say makeup ka intikhab karain. 

1. Follow the Basic Three-Step Beauty Regime:

Three steps include  – cleansing, exfoliating and moisturizing. Cleanse your face to wipe away the traces of grime and makeup, exfoliate (wash or rub with a granular substance to remove dead skin cells) to expose the fresh new layer of skin by removing the dead cell layer and moisturize to keep it hydrated. So, make it a point to follow this basic beauty regime.

2. Prepare the Base before Wearing Makeup:

Devote at least 5 minutes for applying primer before the makeup session. Only the correct  base can keep your face oil-free and hydrated, which is important to hold the makeup for long. So, apply proper base first, let it sit for 5-7 minutes and then start your actual makeup.

3. Do Not Put All Your Face Makeup On:

Choose the right makeup depending on their skin tone, the type of event and the time of the day. Keep your foundation away for the evening party as these might result into ugly patches or makeup melts during the daytime. Only a face powder that suits your skin tone will do.

4. Consider Skin Tone for Picking Face Powder:

Make it sure that you choose the right shade of face powder for yourself. It is essential for creating a simple yet attractive look. For Pakistani girls, Pink, peach,  etc. are the shades for those having a fair complexion. If you have a wheatish (Gandami) skin tone, go for yellow tones. 

5. Less is More for Blusher and Bronzer:

To get  perfectly rosy cheeks like Pakistani women, always follow the rule ‘less is more’. Apply only a little blush on your cheeks and balance it with lighter spreading on the chin and the temples. But stay away from using shades of pink or peach if you have a wheatish skin tone. The brown or honey bare shades will be the best pick for you.

6. Use Bronzer Wisely to Contour Your Face:

Avoiding bronzer is a good idea for dusky beauties. If you have a wide forehead, apply an illuminating bronzer just by the side of your hairline and mix properly. It will give an illusion of shadow at that particular part of your face and help your forehead look smaller.

7. Shape Your Nose with a Bronzer:

To make up the lack of a well-shaped and perfectly aligned nose you can use a bronzer. To get a soft look by accentuating your long and prominent nose, run your bronzing brush along the sides of your nose to get straight subtle lines. Make the tip of your nose look sharper or a bit blunt by downward or upward swipes of bronzer.

8. Highlight Eye Bones to Pop Your Eyes:

To get your eyes brighten up,  you have to draw attention to your eyes first. For a night event, a blend of gold and silver will be great, while a simple shiny white is ideal for the daytime makeup.

9. Select Eye Liners and Shadows Wisely:

Eye liner is a vital part of makeup  for Pakistani  girls and they mostly love to use the shade of universal black at night. For day time, brown or other similar type of shades are their favourite. The girls having  big and beautiful eyes can draw thick lines along their eye borders, while the women having small eyes should stick to thin and precise lines.

10. Look Gorgeous with Bold Lip Colours:

Bright  colours go extremely well with the beautiful lips and brilliant tint of Pakistani girls. Deep red, orange, coffee, brown, etc. are some of the popular 

shades that can be tried for a changed and appealing looks. Don't forget to line your lips with a matching and suitable shade of lip liner.

Three Day Diet Plan to help you in losing weight Fast

Sometimes you notice that your skinny  friend can stuff himself / herself with sweets and cakes and not put on extra weight, while you only eat a chocolate and notice a weight gain? 

Our basal metabolic rate (BMR) is the speed at which you burn calories doing whole day's tasks and it varies from person to person. To lose weight and stay slim, you need a fast BMR to burn calories at an optimal speed. Crash dieting can be a cause to slow down your BMR, as the body goes into fasting  mode and tries to hold on to all the calories it can in the body. Dieting often causes you to  lose muscle, too, stalling your sluggish BMR even further. But here what can you do, with the right combination of food and exercise you can kick your metabolism speed back into high gear, so you can lose extra weight and keep it off farther. 

Note down the Three day diet Program to put you on the track.

Day 1

On waking 1 glass  Iced water or slightly cold water

Breakfast Blueberry pancake and 1 cup green tea

Morning snack :Choose from list at bottom.

Lunch 1 medium baked sweet potato with 100g cottage cheese and a small side salad

Afternoon snack Choose from list at the bottom.

Dinner Chinese chicken stir-fry : Toss 100g skinless chicken breast, broccoli and  peas in a wok with fresh ginger, garlic and chilli, 1tsp soya and sesame oil 

DESSERT 2 squares good-quality dark chocolate

Day 2

On waking 1 glass  Iced water or slightly cold water

Breakfast Super food omelette and 1 cup green tea

Morning snack (Choose from list at bottom.)

Lunch 1 fillet of cooked salmon fish with mixed leaves

Afternoon snack Choose from list at bottom

Dinner  Lamb curry: 100g lean diced  cooked with 1tsp curry paste and 50g low-fat  yoghurt, served with ½ cup cooked brown rice

DESSERT 2 squares good-quality dark chocolate

Day 3

On waking 1 glass  Iced water or slightly cold water

Breakfast Fruity yogurt crunch and 1 cup green tea

Morning snack (Choose from list at bottom)

Lunch Chicken lettuce wrap: top 1 iceberg lettuce leaf with ½ pack sliced, skinless chicken, 1 tomato and ½ avocado, sliced, and 1tsp fresh chopped mint. Top with another lettuce leaf

Afternoon snack (Choose from list at bottom)

Dinner Smoked mackerel fish: Mash ½ fillet of smoked mackerel with 2tbsp fat-free yogurt, squeeze of lemon and pinch of cayenne pepper. Serve with 1 wholewheat pitta bread, toasted and sliced, and a small side salad

Dessert 2 squares good-quality dark chocolate

Snack list to use in diet.

Choose one item for your morning snack and one for the afternoon.

4 2 sticks celery and 2 tablespoons low-fat cottage cheese mixed with a little horseradish.

4 1 carrot, cut into sticks, and 2 tablespoons guacamole with added paprika.

4⅓ cucumber, cut into sticks, with 2 tablespoons spicy fresh salsa (chopped tomatoes, peppers,

chilli, lime juice and fresh coriander).

4 1 apple and 5 almonds.

4 1 pear and 6 walnut halves.

4 2 clementines and 1 tablespoon pumpkin or sunflower seeds.

4 50g fat-free  yogurt with 2 tablespoons frozen berries, sweetened with 2 teaspoons stevia.

4 1 high-protein brownie 

Home Remedies for Pores on the Face of Girls in Urdu

The pores on the face appear because of many skin care mistakes and negligence. This is the outcome of not taking care of your outer personality and outlook.Open pores on the face is the most common skin problems that women can experience.

Agar aap kay chahray kay masaam boht khulay hain to woh aap ki jild ko badnuma kar saktay hain aur aap kay liyay pareshani ki baeis ban saktay hain. in kay ilaj kay liyay ghareelo totkay hazir hain jo yaqeenan aap ki help kar saktay hain.

Now its easy to close the face pores with the help of home remedies especially on the face and cheeks. These remedies you can find in your own kitchen.

1- Cleaning Pores: 

Take a cleanser and pour some drops of hydrogen peroxide on it. Now wash your face with this mixture as the bubbles will appear on doing this. This method will lift the dirt and will also prevent further damage to the skin.

2- ICE Pack / Water:

The use of ice is also much beneficial as it shrinks the large pores due to its characteristic of tightening the skin. Rubbing the ice cube can reduce enlarged pores.

Take few ice cubes and wrap them in a clean washcloth and touch your skin with this for about 20 to 30 seconds. Repeat this process at least 2 times a day. Washing with ice cold water can also help if you don't want to indulge in the hassle of finding ice cubes.

 3- Apple Cider Vinegar:

People with open pores can use an astringent on their face to remove excess dirt. But if you are not going to purchase an astringent from a pharmacy, you can use apple cider vinegar which is a natural astringent and skin toner.it reduces large pores and restores the skin's pH balance. You should mix equal parts of organic apple cider vinegar with water in a pot. Now wet a cotton cloth in this solution. Apply mixture with cotton ball. keep pressing on your face for a couple of minutes. Then rinse your face with water. 

4- Sugar Scrub:

Sugar scrub works well mixed with olive oil and few drops of lemon juice. Mix these well and gently apply and rub on skin for about 30 seconds and then wash with cool water.

Great Benefits of Fish Oil Supplements to Improve Beauty and Fitness in Urdu

Daily fish oil improves brain function in elderly. Regular intake of fish oil supplements may significantly reduce cognitive decline and improve brain performance in older adults, a study

describes.

 Jaisay kay aap jantay hain kay Pakistan main har cheez main milawat aur khanay peenay ki ashiya main milawat aik mamool ban chuka hai, aisay main Fish aur Fish oil supplements aik bahtareen mutabadal kay taur par istimal ho saktay hain aur aap ki shakhsiyat ko nikhar day saktay hain.  Neechay kutch faiday diyay ja rahay hain jo kay Fish oil aur Fish ki doosri products say aap hasil kar saktay hain.

In Pakistan it is a need of time that people start using fish products especially fish oil supplements keeping in view the harmful effects of the feed given to broiler chicken as we all know that fish is a complete diet for weight conscious people and especially for cardiac patients.

Please note the below stated benefits.

1     Protection against Air Pollution: It is very strange and proven fact according to a research that people living in air polluted countries like Pakistan can save their hearts from pollution by using fish oil products.

2      Reduce symptoms of osteoarthritis: The fish oil strengthens the bones and saves from osteoarthritis.

3      Reduce the signs of aging: It slows down the aging process for both males and females.

4      Improves Fat Burning:  It helps to control the weight and aids in burning the extra weight.

5      Increases the Brain Power: Fish oil supplements are greatly recommended for increasing the brain capabilities and especially for aged persons fearing the Alzheimer’s and Dementia or disease of forgetfulness.

6      Preserve lean muscle: It may prevent the muscle loss and adds to the power of muscles.

7      Bone Power: It helps to increase the efficiency and growth of bones.

8      Hair, Nail and Skin Improvement: Fish oil products are greatly recommended to improve the tone, hue and luster of Hair, Nail and Skin and give them a glamorous look. 

According to many researchers they  examined the relationship between fish oil supplements during the  Alzheimer's Disease Neuroimaging Initiative (ADNI) and indicators of cognitive decline. In this retrospective study, older adults were tested in neuropsychological aspects and brain magnetic resonance imaging (MRI) every six months. The group included 229 older cognitively normal adults; 397 who were diagnosed with mild cognitive impairment state; and 193 with Alzheimer's disease (AD).

 The study found that the adults who used fish oil supplements showed great improvement and lower rates of cognitive decline and brain atrophy.

The findings were later published online in the journal Alzheimer's & Dementia.

Useful Tips to lose Weight Fast in Urdu

Wishing to lose weight? If you're desperate to lose weight, eating healthy diet and slipping in exercise require some effort, but it actually doesn't have to require heroic effort.  Adopting just a few simple lifestyle changes can put you on way to losing weight. 

So here are some tips to follow and get you goal of losing the weight:

Add foods, don’t subtract

Forget diet refusal: Try adding more healthy foods to your diet instead of cutting them.

Add some healthy goodies you really like, e.g. deep-red cherries, juicy red or white grapes, or yummy strawberries. Start including those favorite fruits into your bag of lunch and breakfast cereal; Start adding the vegetables into soups, stews, and sauces. 

"Adding good foods really works provided you are adding healthy and non-fat foods and subtracting fatty stuff but addition doesn't mean piling up foods and increasing extra calories. You must be watchful of calories.

Don't take Stress regarding workout or Exercise.

Most of us get depressed by the idea of exercise and think that how would they do it? They don't find time and will to take exercise in the traditional way of going to GYM or running early in the morning. Simple idea is that you should find always an opportunity to move your body while doing other chores of life. The need is to keep moving and not the exercise as the word goes. Burning calories can be made effective by moving your body while walking briskly, while washing your car, climbing a slope, shopping in a big mall etc. 

Walking helps

Walking when the weather is lovely is a nice idea to keep yourself fit, even you  have a little time you can use it to walk few minutes and believe me it will help you.

If you have a big lawn, try a manual mower to cut extra grass.

If you have to go nearby don't take car or bike use your legs and feet to walk. If you have to reach somewhere by bus you should get down a few hundred feet earlier and start walking towards your destination.

Try moving around in a big shopping mall and you will get a healthy walking session.

Try to use stairs instead of lift.

Wazan kam karna asaan ho sakta hai agar aap apnay zahan par bojh mat dalain aur fikarmand na hon balkay apni zindagi kay maamlat ko aisay tareeqay say tarteeb dain kayaap ko ziyada say ziyada jismani kam karna paray to aap kay liyay wazan kam karna boht asaan ho jayay ga.