15 Simple lifestyle tips for men and women to lose your weight.

Obesity is a condition that occurs when an individual puts on excess body fat, which can lead to heart related diseases, blood pressure, hypertension, cholesterol and various other health issues. The main cause of obesity is over-eating, consuming junk foods and staying away from physical activity. According to a report out of every 5 children 1 is facing obesity around the globe.

Lifestyle of people has changes a lot. Instead of focusing on physical activities there has been a paradigm shift in adapting nonphysical activities for example few years back children used to play in parks and playgrounds with friends whereas now the preference has been shifted towards mobile and computer games. This shift has not only seen in children but in elders too, such as, previously from household chores to marketing everything was done manually but with the change in time everything is getting delivered on our doorstep.

Another cause for obesity is genetics, such as some people have genes which force them to gain weight faster as compared to others, also medication like steroids which are consumed by body builders , antidepressants make changes in the body metabolism in such a way that it increases the appetite which results in gaining weight.

Whereas some people are couch potatoes and foodaholic which means that they cannot stay away from food, this also results in increase in appetite further increases the weight.

Ever increasing cases of obesity are of greater concern. But there are cure available to treat them naturally. There are multiple ways by which one can tackle the obesity such as changes in food habit, doing some physical activities.

Symptoms :

Obesity is diagnosed when your body mass index (BMI) is 30 or more than 30. There are several applications on internet which helps you to determine your BMI. BMI provides a reasonable estimate of one’s body fat. The scale of BMI is as follows:-

BMI (Body Mass Index)	WEIGHT STATUS
Less than 18.5	Underweight
Between 18.5 - 24.9	Normal
Between 25.0 - 29.9	Overweight
30.0 or 30.0 Plus	Obesity

Complications Which Are Faced By Obese People :

➤ Heart Disease : Obesity increases high blood levels and cholesterol level in your body which are one of the factors of heart disease and strokes.
➤ Type-2 Diabetes : Obesity affects your blood sugar level which is controlled by insulin, this further tends to increase in risk of insulin resistance and diabetes.
➤ Digestive Problems : Obesity lead to problems like heartburn, liver problems etc.
➤ Gynecological Problems : Obesity can increase erectile dysfunction in men and may cause infertility in and irregular periods in women.
➤ Osteoarthritis : It increase the stress on weight bearing joints, also promotes inflammation within the body.

So, let’s have a look upon these habits which you can adapt for getting rid of obesity.

# 1 Consumption of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps in slowing down of digestive process, here fiber helps you to feel full which directly reduces your food intake hence helps you to lose weight naturally. Sources of soluble fiber are oats, barely, nuts, seeds, beans, lentils, peas, etc.

# 2 Avoid Trans-Fat

Trans fats are created by pumping hydrogen into unsaturated fats. Trans fats promotes inflammation, heart disease, insulin resistance, and belly fat gain. They are often added to packaged foods.

# 3 Avoid Consumption of Alcohol

Alcohols have small amount of health benefits but it is very harmful if you consume too much of it. Too much consumption of alcohol can lead to a significant increase in building of fat around the waist. You don’t need to directly cut your alcohol consumption instead reduce the amount of your intake.

# 4 High Protein Diet

Protein is an essential nutrient for weight management. Protein also raises your metabolic rate and helps you to retain muscle mass during your weight loss management. It has been frequently seen that those who consume protein in high amount have less abdominal fat compared to less protein intake diet. Sources of protein are meat, fish, eggs, dairy products such as milk, cheese etc., beans, and whey proteins.

# 5 Avoid High Sugar Intake

High sugar elevate blood sugar level, insulin resistance, as it contains fructose which triggers multiple cardiovascular diseases such as obesity, type 2 diabetes, nonalcoholic fatty liver etc., which results into increase in abdominal fat, as well as cognitive decline. To avoid this you can go for sugar substitute i.e. these are additives which provide a sweet taste like sugar while containing less energy compared to sugar based sweeteners, this results in reduction of our caloric intake.

# 6 Reduce Carbohydrate Intake

Carbohydrates are not more fattening than fats, low carb diet is necessary to trigger the body to shed fat. Diets which is less than 50gm of carb per day cause reduction in belly fat. You can do it by replacing refined carbs with unprocessed starchy carbs, which improves metabolism and hence reduce belly fat.

# 7 Change Your Lifestyle

It is the most difficult aspect of losing weight, changing your lifestyle means that opt those good habits that you can live with indefinitely. Do not restrict your caloric intake, instead figure out an exercising program that will challenge you, put you in progressive growth and other things that will help you in losing weight.

# 8 Increase Your Water Intake

Water is the basic requirement for cells to work within your body. You should try to drink 4ltr of water every day. Firstly water makes you feel full which means you will eat less, secondly it increases your metabolism which helps in fat burning process.

# 9 Eat A Full Breakfast

In the morning when you wake up, get a full balanced diet meal, this is because your body had been starving a night long and it need energy to rebuild itself, also you need energy to for a long day work. Here one should prefer to eat oats, fruits, and complex carbohydrates, also pick your diet in accordance to your work life.

# 10 Plan Your Meal In A Fixed Interval of Time

It is have most commonly seen that people in order to lose weight, reduces their caloric intake. But this will not help you in achieving your dream, instead will make you weak. Calculate your required calories, then divide it into max of 6 meals because more meal of fewer calories will help you to burn more fat. The reason behind this process is Thermogenesis i.e. production of heat in your body.

# 11 Increase Your Vegetable Consumption

Vegetables are rich in lots of nutrients and have maximum nutritional value with minimum calories, this means it will help you in feeling full on lesser number of calories.

# 12 Eliminate The Consumption of Junk Food

Everyone loves samosas, kachori, pakoras, chicken roll etc. These take lot of money from you but instead of giving something good back to you gives nothing but tons of calories, which your body stores around your waist, thighs etc. known as fat.

Instead of consuming junk foods you can go on for cheat foods once a week, which means cheating with your diet plan by giving yourself calculated planned permission to temporarily break strict rules diet. There are various kinds of cheat food such as pizzas, homemade burger, idli, upama, masala oats etc.

# 13 Consumption of Carom Seeds

It is an Indian spice which is used for adding flavors to various dishes. But it has its own medicinal benefits as it helps in nutrient absorption and improves digestion this leads to less fat storage and reduction in weight.

You can use carom seeds in different ways such as putting it in your curry but the optimum way to use it is soak 1 table spoon of ajwain in hot water and let it rest for whole night, drink it with empty stomach in the morning, do this process for 15 days and then take a break for 15-20 days then you can again start but don’t do it for more than 5 time because it will lessen your membrane hence can increase the chance of cancer.

# 14 Consumption of Cumin/Jeera

A good digestive is system is the key to losing weight effectively. It is believed to be a great ingredient for solving a host of health problems like poor digestion, constipation, insulin resistance, metabolism etc. Jeera has been an intrinsic part of Ayurveda since time immemorial. Jeera water is another remedy for burning fat, as jeera helps in aiding digestion and improve bowel movement as it secretes enzymes which helps in breaking down of sugar, fats and carbohydrates that keeps the gut healthy. Jeera water tends to de toxify your body by flushing out all the toxins, hence allows your body to produce new and healthy cells.

# 15 Yoga and Exercise

The development of yoga was done in Indus valley civilization 5000 years ago. It was mentioned in oldest sacred text of Hindus, Rigveda. Later between 400 to 500 CE Sage Patanjali a scholar of a Hindu belief elaborated the transcendental aspects of yogic theories in his Yoga Sutra. Yoga asans for weight loss:-

➤ Chaturangadandasana/Plank Pose
➤ Trikonasana/Triangle Pose
➤ Adho Mukha Svanana/Downward Dog Pose
➤ Sarvangasana/Shoulder Stand
➤ Sethu Bandha Sarvangasana
➤ Parivrtta Utkatasana/Twisted Chair Pose
➤ Dhanurasana/Bow Pose
➤ Surya Namaskar/Sun Salutation

Apart from these you should walk on a regular basis, with some normal physical training.

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Declaration: Information appearing in this blog is for general awareness or knowledge only based on online research and studies. Nothing contained in this material constitutes medical advice. Please consult your physician or doctor for medical queries, if any, or any question or concern you may have regarding your condition.