Obesity is a medical condition which occurs due to excessive accumulation of body fat and may have negative effects on your health. The fat may be equally distributed all over the body or found in certain areas such as stomach, hips or thighs. It is one of the complex disorders which are affecting a lot of people in India. A survey says that 70% people living in metros are fat or obese. Hence, it is high time to fight the disorder by understanding its causes and treatment options.
Causes of Obesity
Common causes of obesity are:
- Due to unhealthy diet and irregular meal.
- Eating too much and moving too little.
- Diets are too high in calories.
- Sedentary lifestyle.
- Genetic factor.
- Stress, Emotional Factors, and Poor Sleep.
- Behavioral and hormonal influences on the body weight.
- Certain health condition such as Cushing’s syndrome, Hypothyroid and Osteoarthritis.
Symptoms of Obesity
- Shortness of breath.
- Lack of energy.
- Sore joints or muscles.
- Excess body fat accumulation.
Health practitioners use a metric known as Body Mass Index (BMI) to figure out the extent of obesity in person. To determine your BMI, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared.
- A – BMI below 18.5 is considered underweight
- B – BMI between 18.5 and 24.9 is considered healthy
- C – BMI between 25 and 29.9 is considered overweight
- D – BMI of 30 and above is considered obese
Home Remedies for Obesity
Some of the home remedies for obesity and weight loss are:
Honey & Lemon Juice:
Honey is loaded with many amino acids, vitamins and minerals when taken along with lemon juice which rich in Vitamin-C, increases liver function and fat metabolism. This mixture also acts as a detoxification and quick slimming.
- Mix three teaspoons of lemon juice, one teaspoon of honey, and half teaspoon of black pepper powder in one glass of water.
- Drink it in the morning on an empty stomach.
- Do this daily for at least three months.
Apple Cider Vinegar:
Apple cider vinegar speed up the body metabolism and it also controls appetite. And it is one of the most powerful detoxifying agents that help to cleanse the entire digestive system.
- Mix two teaspoons of raw, unfiltered apple cider vinegar in a glass of water.
- Drink it daily in the morning and preferably before meals.
Honey and Cinnamon:
Cinnamon helps regulate blood sugar levels and when combined with the metabolism power of honey, acts as a powerful boost to weight loss efforts.
- Pour a cup of hot water over one-half teaspoon of cinnamon powder.
- Let it steep for half an hour.
- Mix in one teaspoon of organic honey.
- Drink half of it in the morning on an empty stomach, about half an hour before breakfast.
- Store the rest in the refrigerator and drink it at night before going to bed.
Green tea promote metabolism of fat which can lead to weight loss. Also, green tea has shown some success in suppressing the appetite and carbohydrate metabolism. People with high blood pressure should be cautious as green tea may increase blood pressure. Also, green tea may lead to insomnia or jitteriness in high doses.
- Include consuming 2-3 cups of green tea in your daily routine to fight obesity and weight loss.
Exercise is one of the most important parts of any weight loss program. Do 30-45 minutes of aerobic exercise daily. This may be in the form of brisk walk, swimming, biking. In addition, lift weight three times a week to lose fat.
- Take two fresh aloe Vera leaves, peel them, and scoop out the pulp.
- Put it in a blender along with one cup of citrus juice, such as orange or grapefruit juice, or simply water. Blend it for two to three minutes.
- Drink this daily for at least a month.
Eat 10-15 fresh curry leaves daily. Curry leaves have the richest source of carbazole alkaloids such as koenigine, mahanimbine that has anti-obesity and lipid-lowering effects.
Mint leaves are very useful for obesity and weight loss. Add them into your daily diet in the form of peppermint tea. You can also chew them after your meals.
Add cabbage in the form vegetable juices, and salads for effective weight loss. Cabbage is considered as a negative calorie food as it is very low in calorie and rich in fiber. It is believed that it takes more calories to digest than the calories actually found in cabbage.
Whole flaxseeds contain a good dose of dietary fiber in its outer husk, which promotes healthy digestion and nutrient absorption. Furthermore, flaxseeds can help fight inflammation in the body and reduce the risk of cardiovascular ailments.
Do’s for Obesity
- Make healthy choices, eat more plant-based foods, such as fruits, vegetables and whole-grain.
- Include cucumber, squash, pumpkin, radish, tomatoes, celery, ginger, onion, pears, mushrooms, corn, mung beans, oatmeal, salmon, blueberries, avocado, oranges, and dark chocolate.
- Keep a food diary to encourage yourself to eat fewer calories and thus lose weight. Food diaries are most helpful when you look back and review what you wrote.
- Eat 2-3 servings of vegetables a day to obtain the nutrients and fiber which is deficient in most of the obese people.
- Replace all sugar with honey.
- Always eat breakfast which will help keep your blood-sugar levels steady and hunger pangs at bay.
- Eat small meals throughout the day rather than two or three big meals to keep metabolism strong.
- Eat slowly and chew your food properly which will help you feel full.
- Make sure you eat enough protein every day. Whole grains with legumes, fish, lean organic meat provide adequate protein.
- Eat a diet according to your body type rather than focusing on calorie intake. For some overweight people — high protein, low carbohydrate diet is good and for some low fat, low protein , high complex carbohydrate diet do well.
- Drink 10-12 glasses of water a day to flush out toxins and to keep yourself hydrated.
- Increase physical activity or exercise. To boost your activity level, exercise for 30-40 minutes daily.
- Make sure you sleep well during the night. Sleep deprivation leads to an increase in the secretion of the hormone cortisol, which triggers fat storage.
- Manage stress level by practicing deep breathing exercise, and meditation. The release of the cortisol hormone during stress increases appetite which contributes to weight gain.
Don’ts for Obesity
- Avoid drastic changes in diet, such as crash diets, as they are not that helpful to keep excess weight off for the long term.
- Do not use fatty, greasy foods, sweets, white chocolate.
- Avoid full-fat milk, carbonated drinks, alcohol and caffeinated beverages.
- Avoid white flour, white rice, and baked foods which all contributes to weight gain.
- Do not get tempted by fad diets that promise fast and easy weight loss. There are no magic foods or quick fixes.
- Do not eat heavy meals at night. Also, do not eat your dinner too late and avoid going to sleep immediately after dinner.
- Do not skip meals. Skipping meals can negatively impact your blood sugar level, metabolism and energy level.
- Avoid diet drinks and foods which are a rich source of artificial sweeteners and chemical flavorings.
- Avoid convenient and Trans fatty acids which often include chemical ingredients that have a negative effect on the body.
- Do not watch television during a meal as it can lead to overeating.
- Don’t expect to lose several pounds within a few days.
When to See a Doctor
- If you are extremely out of shape or having serious health problems.
- And if you have any psychological problems.
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Stay healthy stay strong and get the best out of life.
Thanks for reading!