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      "body": "কিভাবে দ্রুত 20 কিলো হারান\n\n![28272.jpg](https://cdn.steemitimages.com/DQmQvhPuFpKehc6N8YwhZVGa8B2jUAVu1KceqwcrdGaGvdb/28272.jpg)\n\n20 কিলোগ্রাম - বা 44 পাউন্ড হারানো - একটি প্রধান লক্ষ্য, কিন্তু এটি রাতারাতি ঘটবে না। আপনি উত্সর্গ এবং প্রচেষ্টার মাধ্যমে প্রায় পাঁচ থেকে সাড়ে পাঁচ মাসের মধ্যে নিরাপদে এই ওজন হ্রাস করতে পারেন। জীবনযাত্রার সাধারণ পরিবর্তনগুলি করে ওজন বন্ধ রাখুন। এই জীবনযাত্রার পরিবর্তনগুলি বজায় রাখুন, এবং আপনি ভাল জন্য ওজন দূরে রাখা হবে।\n\nধাপ ১\nপ্রতিদিন 500 থেকে 1,000 ক্যালোরির মধ্যে আপনার ক্যালোরি গ্রহণ হ্রাস করুন। সেন্টারস ফর ডিজিজ কন্ট্রোল অ্যান্ড প্রিভেনশনের মতে, ক্যালোরির এই পতনের ফলে প্রতি সপ্তাহে 1 থেকে 2 পাউন্ড - 0.453 এবং 0.907 কিলোগ্রাম - এর মধ্যে ক্ষতি হবে। মহিলাদের প্রতিদিন 1,000 ক্যালোরির নীচে তাদের ক্যালোরি গ্রহণ হ্রাস করা উচিত নয়, যখন পুরুষদের প্রতিদিন প্রায় 1,200 ক্যালোরি থাকা উচিত, ন্যাশনাল ইনস্টিটিউট অফ হেলথের মতে।\n\nধাপ ২\nআপনার ক্যালোরি সীমার মধ্যে থাকার সময় আপনি পুষ্টির প্রয়োজনীয়তাগুলি পূরণ করেন তা নিশ্চিত করার জন্য স্বাস্থ্যকর খাবার খান। ফল এবং শাকসবজির পাশাপাশি পুরো শস্য এবং কম চর্বিযুক্ত দুগ্ধজাত পণ্যগুলির উপর জোর দিন। পোল্ট্রি, মাছ, মাংসের চর্বিহীন কাটা, মটরশুটি এবং ডিমের মতো প্রোটিনের চর্বিহীন উত্সগুলি অন্তর্ভুক্ত করুন।\n\nধাপ ৩\nএকটি উচ্চ-গ্লাইসেমিক ইনডেক্স রয়েছে এমন পরিশোধিত কার্বোহাইড্রেটগুলি এড়িয়ে চলুন - চিনি, সাদা ময়দা এবং সাদা চালের মতো খাবার, যা আপনার রক্তে শর্করার মাত্রা বাড়িয়ে তুলতে পারে। বোস্টন চিলড্রেনস হসপিটালের নিউ ব্যালেন্স ফাউন্ডেশন স্থূলতা প্রতিরোধ কেন্দ্রের ২০১২ সালের একটি গবেষণায় দেখা গেছে যে \"জার্নাল অফ দ্য আমেরিকান মেডিকেল এসোসিয়েশন\" এ প্রকাশিত হয়েছিল, যেখানে দেখা গেছে যে কম কার্বোহাইড্রেট বা কম-গ্লাইসেমিক ইনডেক্স ডায়েটগুলি কম চর্বিযুক্ত ডায়েটের চেয়ে বেশি কার্যকর যখন স্থায়ী ওজন হ্রাস অর্জনের কথা আসে।\n\nধাপ ৪\nআপনার শারীরিক ক্রিয়াকলাপের মাত্রা বাড়ান। ন্যাশনাল ইনস্টিটিউট অফ হেলথ ওজন হ্রাস বজায় রাখার জন্য প্রতিদিন 60 থেকে 90 মিনিটের মাঝারি শারীরিক ক্রিয়াকলাপের পরামর্শ দেয়। মাঝারি শারীরিক ক্রিয়াকলাপের মধ্যে রয়েছে জল অ্যারোবিক্স, বাস্কেটবল খেলা এবং সামাজিক নাচ।\n\nধাপ ৫\nআপনার অনুশীলনের রুটিনে উচ্চ-তীব্রতার বিরতি প্রশিক্ষণ অন্তর্ভুক্ত করুন। উচ্চ-তীব্রতা বিরতি প্রশিক্ষণ হল ওয়ার্কআউটের একটি ফর্ম যা উচ্চ-তীব্রতা এবং কম-তীব্রতার ক্রিয়াকলাপের মধ্যে পরিবর্তিত হয়। ২০০৬ সালে \"Journal of Applied Physiology\" পত্রিকায় প্রকাশিত একটি গবেষণায় দেখা গেছে যে",
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      "body": "갤럭시 디지털의 노보 그라츠 의심 비트 코인은 곧 USD 30,000 장벽을 통과 할 것입니다\n![Screenshot 2022-08-09 153442.png](https://cdn.steemitimages.com/DQmddkJAosL1Qtsc66oWWjeMgSWJtFoCze7Q1FXYcaxmF5L/Screenshot%202022-08-09%20153442.png)\n\n디지털 자산 중심의 금융 서비스 회사 인 Galaxy Digital의 CEO 인 Mike Novogratz는 비트 코인 (BTC)이 조만간 USD 30,000 장벽을 통과 할 수 있을지 의심 스럽습니다. 투자자는 최근 업계에 상당한 자본 주입이 없었기 때문에 세계 최고의 동전이 최신 가격 범위 내에서 움직일 것으로 기대한다고 말했다.\n\n\"Bitcoin은이 움직임에 대해 30,000 달러를 통과 할 것입니까? 우리는 보게 될 것입니다. 나는 의심 스럽다. 나는 우리가 아마도이 범위에있을 것이라고 생각합니다. 우리가 잠시 동안 USD 20,000, USD 22,000 또는 USD 30,000 범위에 있다면 솔직히 행복 할 것입니다.\"라고 Novogratz는 블룸버그에 말했다.\n09:01 UTC에 BTC는 USD 23,838에서 거래되며 하루 만에 1 % 하락하고 1 주일에 2 % 상승했습니다. BTC는 한 달 만에 10 % 뛰어 올라 연간 손실을 46 % 미만으로 줄였습니다.\n\n\n그는 \"비트코인의 이야기는 연준과 매우 밀접한 관련이 있다\"며 미국 연방준비제도이사회가 암호화폐의 가격에 미치는 영향에 대해 \"자산이 상승하고 있다\"며 연준이 \"금리 인상을 중단할 것\"이라고 생각한다고 덧붙였다.\n\"나는 2021 년이나 2017 년에 우리가 보았던 열광이 재점화하는 것을 못한다\"고 Novogratz는 세계 시장보다 앞서 \"부드러운 착륙\"이 있다는 것에 회의적이며 세계가 경기 침체로 향하고 있다고 믿는다.\n\n갤럭시 디지털이 2022년 2분기에 554만 달러의 손실을 입었음에도 불구하고, 노보그라츠는 실제로 자신의 회사에서 더 많은 주식을 구매하기로 결정했다고 말했다. 이 사업가는 암호화폐 산업의 최악은 가격 인하 측면에서 현재 끝났지만, 암호화폐 투자는 \"삼개월에서 네 달의 지평선이 아니라 삼년에서 네 년 지평선 내에서\" 검토하기로 결정했다고 말했다.\n\nNovogratz는 현재의 암호 시장 침체의 초기 단계에서 회사 직원 중 일부를 해고하는 것을 고려했다고 인정했습니다.",
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      "body": "How to Lose 20 Kilos Faster\n\nLosing 20 kilos, or 44 pounds, is a significant objective, but it won't happen right away. With commitment and work, you can safely reduce this weight in around five to five and a half months. Simple lifestyle adjustments can help you keep the weight off. You can lose weight permanently if you continue to make these lifestyle adjustments.\n\nStep 1: Reduce your daily calorie consumption by 500 to 1,000 calories. The Centers for Disease Control and Prevention predict that this reduction in calories will cause weekly weight losses of between 1 and 2 pounds, or 0.453 and 0.907 kilos. Women should not consume less than 1,000 calories per day, while males should maintain a daily calorie consumption of 1,200, according to the National Institutes of Health.\n\nStep 2: Consume wholesome foods to ensure that you eat healthily while staying below your calorie allowance. Place a strong emphasis on entire grains, low-fat dairy products, fruits, and vegetables. Include protein from lean sources including poultry, fish, lean meat, beans, and eggs.\nStep 3: Prevent consuming foods high in refined carbs, such as sugar, white flour, and white rice, which can raise your blood sugar levels. According to a 2012 study by the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital, low-carbohydrate or low-glycemic index diets work better for long-term weight loss than low-fat diets. The study was published in the \"Journal of the American Medical Association.\"\n\nStep 4: Up your physical activity level. To maintain weight loss, the National Institutes of Health advises engaging in 60 to 90 minutes of moderate physical exercise each day. Basketball, social dance, and water aerobics are all examples of moderate exercise.\n\nStep 5: Include high-intensity interval training in your regular exercise program. A workout called high-intensity interval training alternates between high- and low-intensity activities. After just two weeks of high-intensity interval training, participants in a study found that they burned more fat. The study was published in the \"Journal of Applied Physiology\" in 2006. According to Columbia Health's \"Go Ask Alice!\" website, high-intensity interval training may condition the mitochondria to burn fat calories before carbohydrate calories\n\nStep 6 :  Make strength training part of your regular workouts. Muscle tissue burns more calories than fat, so building muscle will increase the calories you burn, helping you shed pounds. Cutting calories can cause you to burn muscle as well as fat, so it is essential to add strength training to avoid muscle loss if you want to lose weight quickly and efficiently.\n\nHow to Lose Fat & Become a Bodybuilder\n\nYears of demanding training, stringent diets, dedication, and patience are necessary to become a bodybuilder. Once you have significantly increased your muscle mass, you must reduce your body fat in order to compete. The average male has up to 25% body fat, while the ideal body-fat percentage for a competing bodybuilder is between 5% and 10%, according to John Hansen, a former professional bodybuilder, and author of \"Natural Bodybuilding.\"\n\nStep 1 : 500 less calories per day should be consumed. You must consume fewer calories than you burn each day to lose weight because your body has to use its fat reserves as an energy source. Lyle McDonald, author of \"The Rapid Fat Loss Handbook,\" asserts that cutting 500 calories will cause you to shed fat while keeping your muscle mass.\n\nStep 2: According to sports nutritionist, Dr. John Berardi consumes two grams of protein per kilogram of body weight each day. Even though the fact that this may be more than the 46 to 56 grams per day advised by the United States Department of Agriculture, Berardi claims that athletes and bodybuilders require a higher protein intake since it expedites fat loss and preserves muscle. Meat, fish, and dairy products are excellent sources of protein.\n\nStep 3: Distribute the remaining calories across carbohydrates and lipids. While fat is necessary for the best hormone production, carbs are required for energy and muscle preservation. For your carbs, choose nutrient-dense foods like fruits, vegetables, whole grains, beans, and sweet potatoes, and concentrate on nuts, olive oil, nut butter, and oily fish for your fat intake.\n\n Step 4 : Increase your cardiovascular activity. When losing fat you still need to weight training, as not only does this aid with building and retaining muscle, it also boosts your metabolism and burns calories. Cardio however will help burn extra calories and shed fat faster. Perform two 45-minute low to moderate intensity steady state sessions per week, such as jogging, swimming or using a machine in the gym, along with two higher intensity workouts like playing sports, running hills, or interval training.\n\nHow to Lose 2Lbs in a Month\n\nTwo pounds may not seem like a huge amount of weight to lose, but 2 pounds of pure fat loss can make a noticeable difference to your physique. You can lose 2 pounds without having to make any drastic dietary changes too, and it's a healthy amount to lose. According to the American Council on Exercise, you can drop weight very quickly on a fad diet, but you'll pile the pounds back on again once the diet's over, meaning that it's not sustainable. A more steady, progressive approach to weight loss is the best method.\n\nStep 1 : 250 less calories per day should be consumed. You must consume fewer calories than you burn in order to lose weight. We refer to this as a calorie deficit. According to the Mayo Clinic, a 3,500 calorie deficit is required to lose one pound of fat, so you'll need to cut 7,000 calories overall for the month, or about 233 calories a day. In order to account for any errors, round it up to 250.\n\nStep 2 : Consume a lot of protein from foods like meat, fish, dairy, eggs, and beans. Get your carbohydrates from fruits and vegetables, whole grains, and pulses, as well as from nuts, seeds, avocado, olive oil, and oily fish. While in theory  ,you could lose weight with junk food while sticking to your calorie limits, lower-calorie foods high in nutrients will keep you fuller for longer and allow you to concentrate and feel better. Natural bodybuilder and diet coach Tom Venuto, author of \"The Body Fat Solution,\" recommends basing your meals around lean proteins and fibrous vegetables to increase satiety.\n\nStep 3: Weigh yourself once a week, always on the same day at the same time -- preferably first thing in the morning before breakfast. You should aim to lose half a pound a week. If you've lost less than that, decrease your calories by 100 per day. If you've lost more than a pound, while this may seem ideal, you need to be careful you're not losing weight to quickly, so increase your calories by 100 per day.\n\nStep 4: Perform two strength training sessions and 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular activity every week, advises the Centers for Disease Control and Prevention. Your strength sessions should last 45 minutes and include exercises that target all of your major muscle groups -- legs, chest, shoulders, back and core. For cardio, pick any activity you enjoy, such as jogging, walking, swimming, cycling, playing sports or using machines at the gym.",
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      "body": "Hello welcome to Steemit world! \n I'm @steem.history, who is steem witness. \n This is a recommended post for you.[Newcomers Guide](https://steemitdev.com/guide/@steemitblog/steemit-a-guide-for-newcomers) and [The Complete Steemit Etiquette Guide (Revision 2.0)](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) and, recommended community [Newcomers Community](https://steemit.com/trending/hive-172186) \n I wish you luck to your steemit activities.<center> \n \n \n https://cdn.steemitimages.com/DQmXHwdcNs5VPcBft1iSosPdHLpBNBfjuG84g3ffWhMw5JQ/image.png \n <sub>(The bots avatar has been created using https://robohash.org/)</sub> \n @steem.history \n \n ### My witness activity \n - [My aspiration for STEEM witness](https://steemit.com/hive-185836/@steem.history/my-aspiration-for-steem-witness-1601280729) \n - Provides information on Steem.  \n [Reference](https://steemit.com/trending/hive-130095) \n - Supporting the Steem project. \n [SPUD4STEEM project](https://steemit.com/trending/spud4steem) \n - Supporting the community. \n [Newcomers Community](https://steemit.com/trending/hive-172186),[Steem Sri Lanka](https://steemit.com/trending/hive-133716) ,[WORLD OF XPILAR](https://steemit.com/trending/hive-185836), [GLOBAL STEEM](https://steemit.com/trending/hive-145160), [Scouts](https://steemit.com/trending/hive-181136), [Latino Community](https://steemit.com/trending/hive-188619) \n \n ### My featured posts \n - [The Complete Steemit Etiquette Guide (Revision 2.0) -Homage](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) \n \n [![image.png](https://cdn.steemitimages.com/DQmd7of2TpLGqvckkrReWahnkxMWH6eMg5upXesfsujDCnW/image.png)](https://steemlogin.com/sign/account-witness-vote?witness=steem.history&amp;approve=1) \n <sub>please click it!</sub> \n \n ![image.png](https://cdn.steemitimages.com/DQmWDnFh7Kcgj2gdPc5RgG9Cezc4Bapq8sQQJvrkxR8rx5z/image.png) \n <sub>(Go to https://steemit.com/~witnesses and type fbslo at the bottom of the page)</sub> \n \n </center>",
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      "body": "The Crypto Tax in India: A blog about the crypto tax in India.\n\n\nFinance Minister Nirmala Sitharaman announced a 30% tax on the earnings from the transfer of virtual digital assets in the Union Budget 2022-23 on Tuesday.\n\n\n![nirumala sitharaman 1.jpeg](https://cdn.steemitimages.com/DQmXvVhMp2uwQptvvaZhZbJQmmNnnELzRAd7ns5K5dog8Km/nirumala%20sitharaman%201.jpeg)\nFinance Minister Nirmala Sitharaman announced a 30% tax on any income from the transfer of virtual digital assets on Tuesday, specifying that no deductions or exemptions will be allowed. This is a significant move that is thought to have brought cryptocurrencies and non-fungible tokens (NFTs) under the tax net.\n\nThe presents will be taxed in the recipient's hands, she added, adding that payments for the transfer of digital assets will be subject to a 1% tax deducted at source (TDS). It was also stated that any loss incurred in the transaction of such digital assets may not be offset by any other gain.\n\nBudget 2020: Experts applaud the idea to impose a 30% tax rate on cryptocurrency gains; Cong questions the government I explained\n\nIndia has taken a step closer to adopting cryptocurrencies after years of hesitating, as the country tries to stay up with the global shift toward digital assets. Minister of Finance \"Any revenue from virtual digital assets is taxable at 30%,\" the finance minister said during the federal budget presentation. \"Except acquisition costs, there will be no deduction.\" The TDS applies after a certain monetary threshold has been reached, and the gift of virtual currencies is taxable in the recipient's hands.\"\n\nStand a Chance to Win a Free $1000 Paypal Gift Card: CLICK HERE\n\nFinance Minister Nirmala Sitharaman said in her Union Budget 2022 speech that the Reserve Bank of India (RBI) will create a digital currency in the next financial year using blockchain and other supporting technology.\n\"Introducing a central bank digital currency will enhance the digital economy,\" Nirmala Sitharaman stated during the federal budget presentation on Tuesday. \"Digital currency will also result in a more efficient and cost-effective currency management system,\" says the author.\n\nThe federal government's official stance on cryptocurrencies, as well as any prospective taxes, levied on them, was the subject of much conjecture before this year's Union Budget release. While some speculated that India would outright ban cryptocurrencies, others proposed that rigorous regulatory measures be implemented to keep digital token transactions in check.\n\nIndia's central bank had previously expressed \"severe worries\" about private cryptocurrencies, claiming that they could cause financial instability.\n\nStand a Chance to Win a Free $1000 Paypal Gift Card: CLICK HERE",
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{
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      "memo": "❗ Hello mdeepak, welcome to the STEEM ecosystem. The Executive Board is publishing insider infos at https://discord.gg/KyBbmhh on how you will be earning the most coins. It's easy, just follow the instructions. THE 1000X BOOSTER KEY is already waiting for you over there too. 😉 Warm regards, The Executive Board.",
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{
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