What is Obesity

Obesity may be described as a condition characterised by excessive deposition of fat in the body. In western countries obesity is a common problem in majority of the people. In India and other developing countries the high income groups are mainly suffering from obesity.

Due to the faulty lifestyle or you will say diet; every third person is suffering from weight gain. During this sophisticated and cosmopolitan era, it’s hard to maintain the fitness of the body due to a busy schedule. Thus you don’t get the time to go to the gym or doing any kind of weight loss activity.

Though obesity is not a serious problem in itself, it may put strain on your heart, kidneys, and liver as well as weight-bearing joints like hips, knees and ankles. Moreover, obese people are more prone to several diseases like coronary heart disease, stroke, hypertension, diabetes, arthritis, gout, liver and gall-bladder disorders.

weight loss diet

Causes of Obesity

Most often the main cause of obesity is socioeconomic problems of an affluent society. A wealthy life, a deskbound job, and lack of exercise are the major contribution to obesity. From Ayurvedic point of view obesity causes due to eating too much, sitting too much and doing too little.

Certain hereditary factors may also contribute to the condition. Stress may induce repeated emotional eating, leading to weight gain. Frequent munching between meals and taking too much of junk food also leads to obesity. Certain drugs including steroids and contraceptives may lead to weight gain.  Further, addictions to alcohol or smoking are often associated with obesity.

How to Reduce Obesity

If you want to lose weight, you must follow some simple regulations. When you take in more calories, you must burn them off to avoid weight gain. That means you should reduce your calorie intake as well as increase your physical activity in the form of exercise.

In this article we will discuss some simple tips for weight loss. You will not have to do too much as these are simply a few tips to avoid weight gain. Let’s take a look…

Control Your Diet

In treating obesity, the first and foremost step is to control what you eat. Always avoid processed foods, sugar-laden foods, white bread and pasts, and fast foods. If you are non-vegetarian, limit your meat intake once in a month. Be sure to include salad and beans in your meals and sufficient amounts of protein, vitamins and minerals. By replacing some unwise food choices with healthy ones, you will be curtailing on calories.

Control your diet

Drink hot water instead of cold water or herbal teas such as ginger, mint or cinnamon. Take your main meal early in the day. Have a light lunch and lighter dinner. Skip eating between meals. Yet, if you like to munch take some raisins or pieces of carrot or cucumber.

Do Regular Exercise

Do some simple exercise regularly. Young people should jog for 30 minutes daily and elderly persons should walk longer distances than usual. Slowly introduce aerobic exercise into your life. Increase the time and intensity at a pace; aiming for at least a 30-minute workout most days of the week. Swimming is also a good exercise. Start doing some gentle weight lifting to burn calories. Soon after exercise don’t drink cold water or other cold drinks, rather go for a cup of herbal tea.

exercise for weight loss
Do regular exercise

Quit Alcohol Consumption

Too much alcohol consumption can contribute to obesity. Quit drinking and smoking if you actually want to lose some kilos. Alcohol dependence may make you inactive, as well as lead you to make unhealthy food choices. It can therefore cause weight gain specifically around your belly and therefore the appearance of a “beer belly.”

Alcohol consumption can interfere with normal digestion and metabolism, that decreases the effectiveness of your system, and damage internal organs. Alcoholism often results in poor nutrition which can lower your immunity to fight against other health consequences. Conversely, it can also contribute to unhealthy weight loss and a number of other digestive issues that damage your body and brain.

Listen to Music

While eating your meals, listen to soft music and chew your food. This will lead to moderate eating which gradually become habituated. Sometimes when people are anxious and stressed, then suddenly they become hungry and want to eat. This is false and emotional hunger only, not real hunger. To avoid this drink some herbal tea and you will feel better. You can also try some light crackers, or drink fruit juice.

It is always healthier to eat with family members and friends. This will make you happy to be surrounded by them and feel no need for emotional eating.

Avoid Napping at Daytime

Avoid sleeping during the daytime. Daytime sleeping slows down metabolism and thus increases digestive disorders. Rather do some physical work to burn the extra calorie. Take a slow walk for about 20 minutes rather stick to the sofa and watching TV.

Drink Hot water

Drink a glass of hot water with 1 teaspoon of honey and ½ slice of lemon juice in the morning. This is an excellent remedy to lose weight. Hot water melts down fats inside your body and mobilise them to digest easily. It also helps to curb your appetite when hungry. Drinking a glass of lukewarm water 30 minutes before having your meal can help to control your calories intake.

Spices to reduce weight

Use Spice in Cooking

Use hot spices in cooking. Indian spices like cumin, coriander, cardamom, cinnamon, cloves, fennel, ginger, and “garam masala” all these spices stimulates digestion and metabolism. This in turn helps to reduce your extra pounds.    

Yoga and Meditation

Yoga is one of the most effective and natural ways to get rid of obesity. It helps to improve your digestion as well as metabolism. Some helpful yoga postures like Palm Tree pose, Triangle pose, The Fish, Cobra, Camel and Cow poses are simple and you can easily do. Bhastrika and Suryabhedi pranayama are also helpful to burn your fat.

These yoga asanas and pranayama improve your digestion and also removes the toxin from your body. These asanas also help to relax your mind, improves the physiology of the body, and your overall well being.

Conclusion

Obesity is a chronic health problem and you cannot overcome it all at once. It typically requires long term management. For this you need to have patience and should be determined. Eventually, you will be successful. Besides these tips there are many ways to deal with obesity. With a little patience and regularity you will be able to overcome it. However, if you are exceptionally overweight, you should consult your doctor. He may recommend you to take weight loss mediactions or undergo bariatric surgery.

References:

The Complete Book of Ayurvedic Home Remedies, Vasant Lad

Natural Home Remedies for Common Ailments; H.K Bakhru

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