With the lifestyle we practise today and the food we eat, we are more prone to gain weight. But the worst of it is many people don’t think of obesity as a disease but rather, just a moral failing.
Obesity isn’t just about the calories that go in or out. It’s much more than that. With time, slowly but definitely, obesity can become a home for many complicated health conditions such as Diabetes, breathing difficulty, or heart problems.
It is the need of the hour to adopt a healthy lifestyle which will enhance the way of our living. As always Ayurveda is here to rescue us. The most reliable and trusted treatment for obesity is hidden in those powerful herbs. Ayurveda’s philosophy says that the right way of living is the only treatment one needs to prevent or manage health conditions in order to live a disease-free life. Similarly, one is favouring its body by treating obesity in time. The gentle herbs such as Turmeric, Ginger, and Ashwagandha can provide long-term relief from weight gain issues. They fix our metabolic problems, boost our immune functioning, and remove toxins to cleanse the body from within and ease fat reduction.
The risk factors involved with obesity are
- Family inheritance: Obesity is one of the strongest genetically inherited traits. So sometimes, it can be passed down in families because of the genes. Some people have certain genes that just make it easier for them to gain pounds and way tougher to shed them. So, if your parents are obese, there are higher chances of you ending up the same way.
- Inactivity: When we talk about being inactive, we're usually talking about not exercising regularly. The reason inactivity is a risk for gaining weight is because when we're not moving, we're not burning as many calories as we're eating. This can result in extra fat piling up in our bodies.
- Unhealthy diet: The diet plays a very important role in shaping you. An unhealthy diet is all about eating calorie-packed but nutrient-poor foods. Eating junk food can be very addictive, making it hard for us to stop bingeing with which we become more prone to being obese.
- Medications: The thing is some medications can actually contribute to weight gain. So, if you're on certain medication and are concerned about weight gain, it's important to talk to your doctor first. They can help you understand its potential risks and find a dosage that's right for you.
- Lack of sleep: Not getting enough sleep can mess with our body's hormones and affect its metabolism. Therefore, making it harder for us to burn calories or fat. On top of it, we mostly reach for high-calorie, sugary snacks when we are tired, which can lead to more weight gain.
- Stress: Obesity and stress can go both ways. When we're stressed, our bodies release a hormone called cortisol that can make us crave more food, leading to potential weight gain and possibly obesity in the long run. On the other hand, being overweight can also contribute to stress by making people feel self-conscious, judged, and with low self-esteem, all of which can create more stress.
- Health Conditions: Some health conditions such as Metabolic Syndrome or PCOS/PCOD can cause people to gain weight. These conditions disrupt the balance of hormones and affect our metabolism and appetite.
If not treated on time it may lead to some serious complications listed below.
- Heart disorders: Having some extra weight, especially around your belly area, can make it tougher for your heart to pump blood around your body. This might cause issues like high blood pressure and high cholesterol.
- Diabetes: Having too much body fat, especially around your waist, can make your body less sensitive to insulin. This is called "insulin resistance". It means that your body has to work harder to regulate your blood sugar levels. Thus, Obesity affects the normal functioning of insulin.
- Malfunctioning of the organs: Obesity can also cause problems for various organs. When someone is obese, it can be harder for them to breathe, thus leading to lung problems. Excess fat also makes it difficult to pump blood properly, causing various heart problems.
- Cancer: People who are obese have a higher risk of getting cancer compared to those who are not obese. This is because being obese can lead to changes in the body, like abnormal cell growth, that make it easier for cancer to form and spread.
- Bone depletion: An excess of weight can cause pressure on joints which may lead to the depletion of bones. This is because the extra weight can put a lot of stress on the bones and cause them to lose their density over time. They might also have more difficulty doing everyday activities.
- Mental disorder: When someone is dealing with weight issues, they might develop a negative self-image about themselves, leading to social isolation and depression. Plus, being overweight can mess with your brain power, like memory and focus.
Natural herbs and spices for Obesity
Some of the natural herbs and spices that will aid in the weight loss are:
- Turmeric: The component present inside the turmeric is curcumin, which increases the metabolic rate of the body. It also boosts immunity. It has weight loss properties, so add it to the food articles.
- Cinnamon: It is known to keep the tummy full as it reduces cravings. It helps in maintaining blood sugar levels and stimulates the body’s metabolism. You can add cinnamon to your tea.
- Guggul: It has anti-inflammatory properties which promote a faster metabolism and helps in losing weight.
- Cumin: It is the best remedy for weight loss. Every night soak two spoons of cumin seeds in water and in the morning boil them. Filter it to remove the seeds, squeeze the lemon in the water and drink it empty stomach.
- Ashwagandha: It has anti-bacterial and anti-oxidant properties which help in the reduction of stress, the main cause of the increased weight. It also improves the digestive system.
- Ginger: The ginger when mixed with lemon water detoxifies the body by cleaning it. It also heats the body by enhancing metabolism.
- Garlic: It is beneficial for the overall health of the person. It helps by suppressing the appetite and speeding up the metabolism.
- Cardamom: This spice helps in improving the body’s ability to burn fat.
- Flax seeds: The seeds function as a bulking agent which gives the feeling of fullness in the stomach. So, they prevent you from overeating and hence losing weight.
- Fennel Seeds: These seeds help provide proper digestion and they also eliminate the toxic substances from the liver.
Dietary changes for Obesity
The diet has a very important role to play when it comes to controlling weight. Your diet decides your weight.
1. Fruits: Add fresh fruits to your diet. Fruits that should be included in the diet are:
- Apples: They help to make you full and active throughout the day. The addition of apples in the diet helps with fiber intake.
- Avocados: Eating avocados will assist in weight loss and also decreases the appetite and cravings. They can be consumed in smoothies or salads.
- Berries: The berries like blueberries, strawberries, and raspberries are known to have anti-inflammatory properties that help in reducing the gained weight.
- Pomegranate: It contains anti-oxidants like polyphenols that help in boosting metabolism. They increase the blood flow to improve the circulatory system of the body.
- Melons: As they are rich in water they will make you feel full. They have low calories, so they become an excellent choice for weight loss. They can be eaten in the form of meals and they will help in reducing your food intake.
- Papaya: The intake of this fruit helps to boost the metabolism and helps the body not to retain too much fat. At the same time, it manages bloating and constipation.
- Kiwis: It helps in reducing belly fat and reduces waist size. Moreover, it also helps to curb diabetes. The other benefits that come with this fruit are improved cholesterol, gut health, and reduced blood pressure. Start adding them to your diet to keep the heart diseases at bay.
- Pears: They are rich in Vitamin C and have the highest amount of fiber when compared to other fruits. They help in putting up a fight against coronary artery diseases.
2. Vegetables: Some of the vegetables that will help in losing belly fat are:
- Green leafy vegetables: Leafy vegetables like spinach, lettuce, and kale provide the body with enough nutrition and at the same time they help to reduce weight.
- Mushroom: They help to regulate the levels of glucose in the blood. They also promote weight loss and burn excess fats.
- Pumpkin: They are high in fiber and low in calories. You can eat it in the form of vegetables, or powdered form. The best way is to have the pumpkin seeds.
- Carrots: They are one of the best low-calorie vegetables that can be included in the diet. They do not contain fat content.
- Beans: They help in fighting against belly fat accumulation. It reduces the risk of obesity.
- Asparagus: The chemical present in the asparagus is asparagine, which directly acts on the cells that break down fats. Start adding asparagus to the diet.
- Cucumber: They help in detoxification of the system. They are high in water content and they fill you up, decreasing the hunger. They can be eaten in the form of salads.
- Fresh fruits and vegetable juices are other good options. They will heal the body internally as well as externally.
- Keep the body hydrated. Drink lots of water. You can also add tulsi, mint leaves, ginger, cucumber, and lemon as an infuser in the water. Another option is to drink coconut water or coconut milk.
- Cow’s ghee should be consumed in a moderate amount.
- Do not consume carbonated drinks or caffeine, they will cause discomfort to the body.
- Processed foods and instant foods should not be consumed; they will impact the arteries and may lead to cardiovascular diseases.
- Oily, sticky food must be avoided as it may weaken the heart.
- The foods rich in saturated fat must be avoided they cause the cholesterol levels to rise.
- Dairy products should be limited as they are abundantly rich in fats.
- Do not forget to include buttermilk in the daily routine. Add sendha namak and jeera to the drink.
- Prefer a plant-based diet rather than a non –vegetarian diet.
Lifestyle changes for weight loss
Our daily routine impacts our living style and it eventually decides our body’s condition.
- Most people these days are bound to their desks, so start being active.
- Plan a workout routine according to your endurance and bodily conditions.
- Go out for morning/evening walks. Try brisk walking.
- Jogging and running are also good options. But it should be done by taking the advice of the expert. They may also cause to have bone fractures.
- Quit the alcohol, smoking, and tobacco consumption. They flare up the condition.
- Add Yoga asanas like Bhujangasana, Dhanurasana, Kumbhakasana, Naukasana, Adho Mukha Svanasana, Chaturanga Dandasana, Virabhadrasana, and Sarvangasana to the workout regimen as they are not only benefiting in providing the relief from gaining weight, but they also help to keep the whole body system in coordination.
- To keep stress at bay, one should meditate. Even the 10-15 minutes of meditation can keep the body in alignment and rejuvenate the body, mind, and soul.
Do not worry if you have gained too much weight. Please don’t get disheartened we will help you with Obesity.
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