How to Treat Obesity and Lose Weight Easily
Weight increase that is more than 20% of the ideal weight is termed as obesity. Ideal weight depends on the height and weight of an individual. Body mass index is a common tool for deciding whether a person is overweight. Another method that is followed is the waist- to -hip ratio.
It is a general perception that people who have more body fat around their middle are more prone to develop cardiovascular disease and diabetes. Obesity is not a disease in itself, however, it poses a risk factor for serious medical conditions like diabetes, heart disease, hypertension, and certain types of cancer.
When body weight increases it tends to put pressure on joints, which in turn increases a person’s chance of developing arthritis.
Causes of Obesity
The metabolism of each individual varies. Metabolism is the rate at which the body burns calories. If we include food in our diet, regularly which is more than what the body requires, these extra calories remain unburnt. This leads to weight gain.
Another factor is the change in lifestyle. We lead more of a sedentary lifestyle and this leads to fat accumulating around the waist. According to health experts, this is a more threatening factor than eating more calories. More calories can be burnt by exercising the body.
Beware of Quick Remedies.
The market is flooded with supplements that claim to act as magic bullets. They suppress the appetite and in no time, one loses weight. This can lead to severe complexities.
Please do not experiment with your body. Health is wealth. Always consult your doctor who will give you the right advice. At times one gains weight when there is a hormonal imbalance. Your doctor will get that problem sorted out.
Stay away from all the quick remedies claims!
How to Lose Weight Slowly and Steadily.
The best way to control obesity is by eating natural food with more fiber. White flour (maida) sugar and excess salt should be avoided like the plague. Confectionary to be forgotten when you are on a diet.
Base your diet on fresh fruits, vegetables, whole grain flour, and different type of legumes and lentils. You just have to use your imagination and make your dishes tasty. Sprouts can be steamed and garnished with onion, green chili, coriander leaves. Squeeze half a lime over this and you will relish it. In no time you will come up with different types of simple dishes that you will love.
You will enjoy it, even more, when you notice that you have started losing weight and those extra inches. It will take time, but then ‘Rome was not built in a day.’ Stay clear of red meat, but you can have your chicken and fish (boiled or grilled). Go in for toned milk, curds, and buttermilk. Cottage cheese can be eaten, without being fried.
Eat slowly instead of gobbling.
This will give your brain time to signal when you are full.
Begin your day with a glass of lukewarm water with half a lime squeezed into it. This should be followed by yoga and exercise. Surya Namaskar, pranayama, and meditation should be done after the exercise. This will relax you.
In the evening walk/jog/ cycle for half an hour. Keep yourself hydrated by drinking warm water now and then. This will help you lose weight. Do not touch cold water, packed juices, and aerated drinks.
You are at liberty to have fresh juices without adding sugar. In no time you will start enjoying your new food regimen. I have done this and still, I practice this to a certain extent.
Soups make life a little interesting when you are trying to lose that extra weight. Just puree the boiled vegetables instead of trying to strain them, add garlic, ginger, and a pinch of spices.
After a meal, practice ‘vajrasana’. This will help you digest your food and prevent your tummy from bulging out. Those of you who eat chicken and fish can grill pieces of these and garnish it the way you like it. The only precaution is to avoid oil, butter, and ghee for two months.
Once you are in control of your weight, after two months you may use a little oil in your food but avoid sweets. Boiled potatoes are not fattening, they are all calories once you fry them.
Hummus (mashed chana with spices and salt) can be eaten with roti or wheat bread.
You can have five soaked almonds, a walnut, and 3 dates when you are dieting. This will give your body all the energy it requires. Above all what is most important is a strong will power to help you attain your goal.
The moment your weighing scale shows that you have started losing, automatically your determination to lose becomes stronger. This is a very simple way of losing weight without using any supplement and this will help you in the long run.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2020 Rema Vijayan