OBESITY (Overweight, Medo Roga, Motapa, (स्थुलथा)

                                              Obesity

                                                     FROM FAT TO FIT

“Eat like the Japanese and be fit like the French”

"Half the food, 
double the drinks,
Triple the exercises,
Four fold the laughter."

Alcohol drinks : All alcoholic drinks are regarded as vitamin robbers.They steal and destroy the nutrients of the system. They weaken the individual physically and mentally. It impair the functions of liver.

Moving as much as possible

A drastic change in the lifestyle habits in the modern world is making people face many health issues in the daily life. Obesity is one of the major health issues that most people are affected with. Technology has improved in the past few decades. We can control  many things at home with a simple remote control!! We can order online to get anything home delivered. You name it you will get it online. You do not have to go to  anywhere for entertainment, television has multiple channels to keep you entertained and even social network sites complete in this regard. Internet is a wonderful world that gives you a lot of information on anything required. We can get a vehicle or book a cab if we need to go anywhere (even to the next cross!!) because, we don't have time to walk. We will get instant food ready  within 2 minutes!! There are readymade food packs that avoids cooking or make cooking easier. Everything is so easy if we have money. So feeling blessed to live in the wonderful era? Wait; look at its other side also. Though technology has improved to greater extend contributing so many positive aspects, it has its own negative contribution if it is not utilized carefully. One of the contributions of this less physical need lifestyle is obesity.

Its a proven fact that heavy dinner  contribute to weight gain. Everything we eat whether it is carbohydrate, fat or protein is ultimately broken down into energy. This is measured in calories. So in a layman's language we could say everything breaks down to give calories. When body consumes more calories than it can burn/use it has to store those calories. It does not matter where the calories come from. In other words if you consume more proteins than your body can use you will have extra calories which will eventually get stores and make your fat store grow. Kindly consult  a dietitian to help you with your nutrient planning.

“Always remember ‘fitness is my priority’ come what may”

Introduction

The term obesity refers to the excess of fat tissue in the body. To ascertain obesity , Body Mass Index B.M.I is used. B.M.I is calculated by dividing the body weight in kilograms by the square of the height in meters :  weight in kg divided (height in meters square). In simple terms, we should be concern if a child's weight is 20% more than the standard weight for his age and height.

Parents of obese children often get worried for the wrong reasons. They worry if the child has some endocrinal or hormonal disorder. Certain hormonal disorders can give rise to obesity, most cases are not  due to any hormonal disturbance.

Children with more fat  around the midsection (Apple shaped children) have more heart disease. Risk factors later in life than their pear shaped pears who have more fat around the hips and thighs. Hence waste circumference is considered to be important predictor of type 2 diabetes and coronary artery disease in children as well as adults.  In general adults with coronary artery disease are small at birth, thin at two years of age  and therefore put on weight rapidly

Obesity may be described as a bodily condition characterized by excessive deposition or storage of fat in adipose tissue. It usually results from consumption of food in excess of physiological needs. Obesity can occur at any age in either sex. Its incidence is higher in persons who consume more food and lead sedentary lives. Among women, obesity is liable to occur after pregnancy and at menopause.

Obesity is a serious health hazard as the extra fat puts a strain on the heart, kidneys and liver as well as the large weight-bearing joints such as hips, knees and ankles, which ultimately shortens the lifespan. Overweight persons are susceptible to several diseases like coronary thrombosis, heart failure, high blood pressure, diabetes, arthritis, gout, liver and gallbladder disorders.

 “It has been Truly said, ’the longer the belt, the shorter the life’.

When your stomach is not entirely full, it has extra space. Your waistline never expands and you have a strong digestive system and helps avoid obesity, acid reflux, gastrointestinal problems and metabolic disorders.

One should eat moderately. However nourishing or healthy the food may be; it would cause harm if eaten in excess. So be cautious about the quantity of your diet. Do not fill your tummy more than half its space, leave one forth for water and the remaining one fourth for air.

Those doing physical labour need more of proteins, carbohydrates and fats. But those engaged in sedentary and mental work or meditation-devotion etc should take lighter foods such as boiled vegetables, thin chapattis, Dalia (boiled crushed wheat porridge), milk, sweet fruits etc.

It is a proven fact that heavy dinner contribute to weight gain. Through the day ,the body is active and can digest food effectively and begin to use the energy created. A heavy dinner means that during the sluggish hours of sleep, the body is simultaneously trying to do what its ment to do - rest and repair-and what it now needs to do , which is digest the large meal you downed.
"It doesn't help that  when your asleep, your basal metabolic rate drops, further hampering digestion of food and absorption of nutrients." So what time should you have dinner?
Eat your last meal of the day 3 hours before bed time. 7-8 P.M. That way there is enough  hour to digest and process the food before the body begins to get sluggish. An ideal dinner should be low on fat, sugar and carbs. Eat soups ,dalia, roti, sabzi and dal. or a salad. The meal should be a combination of protein and fiber.. opt for complex carb like  rotis instead of simple carb like rice and white bread.

                      "A sweet tooth attracts  more dental decay and can lead to obesity."

Ayurveda describes obesity as "Sthaulya" and is considered under 'nindita purusha' (undesirable) this implicates the need of becoming fit to fat. According to Ayurveda obesity is due to vitiation of Kapha Dosha. Ayurveda explains the adipose tissue as a life preserving factor with a primary function, to create and maintain body heat, to act as a cushion that protects the organs, to fill up the hollow spaces in the human body and to give shape and beauty.

                                                              "Eat,  but lose weight".

Shed Your Excess Bulk

Is it offensive to tell people they are overweight or even obese even when it is hurting their health? Around 180 million people are overweight in India, including 4 million children and teenagers between the age of 2 and 18.
Want to lose weight without following a strict diet or hitting the gym? You can include healthy foods in your diet that will help you burn body fats easily. Apart from foods, there are several spices and herbs that can help you lose that extra weight.

Proper weight control is of utmost importance in the maintenance of good health. We all know how difficult it is to stick to a resolution to lose weight. Whether it’s a few stubborn kilos or years of obesity, the only thing holding us back is lack of motivation.

In an age when obesity has become a global issue, It can be useful to study the eating habits of women who seem to maintain a svelte figure despite what they eat. Japanese and French women, who carry off their enviable figures without dieting or going to gym , seem to be exceptions. So what are they secrets?

Japanese food is good for obesity. Okinawa, who have been following the principle for centuries of ‘Hara Hachi Bu’, that is eat until you are 80 % full. It is a key to a long, healthy life. They have lowest levels of free radicals in their blood, which  means lower risk of cardiovascular diseases, cancer and other old age related diseases.

In India 22% of adult women are overweight.

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Classification A simple classification is based on the body mass index (BMI) which is weight divide by (height) square.  Weight in kg, height in meters. The normal range is 20-25. Grade 1 obesity is defined as a BMI = 25-30. Grade 2 as BMI 30-40 and grade 3 as BMI > 40.

Obesity & Pregnancy

Most overweight moms (and even those who are obese define someone whose weight is 20% or more over ideal weight (have completely safe pregnancies and completely healthy. Still carrying a lot of extra weight, while you are carrying a baby does  increase the possibility of certain pregnancy complications. including miscarriage. birth defects, still birth, pre term birth, high blood pressure and gestational diabetes (GD). Being overweight posses some practical pregnancy problem too. The extra layer of fat may make it  tricker for a practitioner to determine fetus's size and position(as well as make it harder for you to feel those  first kicks).  And a prolong labor and difficult delivery can result if  a baby is much larger than average, which is often the case when mom is obese (particularly if she is diabetic and even if she hasn't gained too much weight during pregnancy). And if a cesarian delivery is neccessary, obesity can complicate both the surgery and recovery from it.

Than there is an issue of pregnancy comfort or rather discomfort- and unfortunately as the pounds multiply, so do those uncomfortable pregnancy symptoms. Extra pounds (whether they are pounds you already had or  or pounds you added during pregnancy) can spell extra backache, varicose veins, swellings, heartburns and more.

You may be monitored more closely ( for instance you may be screened for GD earlier and more often, and have extra ultrasounds to check your baby's size). Good self care make a big difference. Eliminating all pregnancy risks that are within your control- such as drinking and smoking., will be particularly important for you. Keeping your weight gain on target will be too- and its likely that your target will be smaller than the average expectant mother.

Overweight women gains 15-20 pounds and obese women gain  no more than 15 pounds. Stick to your daily diet which should be packed with food that are  concentrated source of vitamins, minerals and proteins. Focusing on quality of calories, so that baby gets most nutritional bang from every bite you take. Take your prenatal vitamin faithfully will provide extra insurance.. Getting regular exercise will allow you to eat more of a healthy foods you and your baby need without packing on too much pounds.

Combine regular exercise,, the right amount of weigHt gain and a healthy diet and you'll also lower your  risk of developing GD. For your next pregnancy try to get as close as possible to your ideal weight before you conceive.

Obesity According to Ayurveda

The obese have eight handicaps - Shortened life, difficulty in movement and sexual intercourse, tiredness, body odour, copious sweating, ravenous hunger and severe thirst. Obesity is a result of surfeit,(too much of something). When the individual gorges on  rich, sweet, cold, and fatty food, enjoys sleeping during the day, refrains from the mental work and suffers from genetic disorders, As fat accumulates out of proportion to the other tissues (dhatus) in the body, the tissue asymmetry impairs strength and shortens lifespan, and the individual becomes averse to physical activity. Excess fat hampers locomotion and sexual intercourse, which is aggravated by  reduction in semen. Body odor is an outcome of the abnormal accumulation of fat, the association of fat with kapha, and its diffusion and excess which markedly increase sweating.

As digestive power is strong in these individuals, vata is overactive in the stomach and causes intense hunger and thirst. Food is digested quickly and triggers the urge to eat more. - if the desire is not met, the person suffers several ills and a consequence. One could say that the digestive fire and vata combine to burn the subject just as fire and wind consumes a forest. The obese have marked accumulation of fat in the buttocks, belly and breasts and their life processes and energy wind down constantly.

The obese are continuously ill and need to be managed by Slimming  or reducing measures. The aim of treatment is to restore the balance in the proportion of muscle among tissues because the resultant firmness protects organs from disorders. Those with the proper balance, are able to withstand hunger, thirst,  heat, cold,  and physical activity, their life processes including digestion are also evenly balanced.

The slimming or reducing measures involve an austere regimen that covers diet, medications and wide range of activities. Food and drinks which neutralize vata and reduce kapha and fat, rough and warm enema sharpened with medications,  and rough massage with oil are appropiate. Drugs are important, and excellent preparations include

• Amla
• Triphala
• Dry Ginger Sunthi 
• Guduchi / Giloy Tinospora cordifolia
• Vidanga / Embelia ribes
• Powder of barley / (Hordeum vulgare),
• Yavaksa made with the barley
• Devdaru Himalayan Cedar
• Musta Cyperus rotundus

Other medications of value are Bilvadi,(Bael), panchmula mixed with honey, silajatu with the juice of agnimantha (Premna serratifolia) or a wind killer..

The diet should consist of  Amla, Green gram, patola (parwal), Kulattha, makustha (मकुष्ठ) and adhaki  (आढकि) coarse cereals like prasatika,  (प्रसातिका).—A kind of rice (with small grains)..  and kangu, syamaka,  (श्यामाक) is a Sanskrit word referring to Panicum Frumentaceum (Indian barnyard millet). It is a type of “awned grain”  yavaka, (यवक) is a Sanskrit word for a species of rice (śāli) which is said to have an inferior quality, according to Caraka yava / Jau / (barley), jurna, kodrava, The meal should be concludes with honey water and a fermented drink which inhibits fat, muscle and kapha. 

The regimen should also include lengthening of waking hours, increasing physical activity, enhancing the pace of mental work. Sleep during day time is forbidden because it is lubricant and favors obesity, unlike night vigil which is rough and opposed to it.

Food

Hitbhukh Which means eating food which is nourishing for your health and not merely eating for taste. Food should be beneficial to the body. One should take a balanced diet. One should not eat more because of taste.

Mitbhukh  Which means eating moderately only that much which is essential for sustenance of the vitality and stamina of the body. Excess food is the cause of obesity. Those who take less food are always happy.

Ritbhukh Which means eating food which is earned and prepared by righteous means and also what is suitable for a particular season. One should not eat without an appetite.

“Don't allow your waistline to expand”

Cause

●     Family history of obesity

●   Poor family food habits

●   Emotional disturbed children will also eat more.

●   Television viewing adds to inactivity

● Some children do not get good sleep can also become fat as restricted sleep leads to  hormonal changes in the stomach as well as  in fat cells that trigger increasing appetite leading to obesity.

●   Excessive intake of sweet, cold oily foods and drinks

●     Inactivity

●     Overeating that is the intake of calories beyond the body's requirement

●     Heredity / genetic/ environment / metabolism/ lifestyle / behavioral  components

●     Steroids

●     Oral contraceptives

●     Irregular food habits, stress and anxiety

●     Polycystic ovary syndrome (PCOS)

●     Menopause, pregnancy

●     Deformed digestion process

●     Constipation

●     Fried and difficult to digest food

●     Laziness

●     Waking up late in the morning, sleeping in the afternoon

●     Eating sweets, namkeen , rice, ghee, milk, butter, potatoes, banana, urad dal and arbi

●     Taking eggs, meat and alcohol in excess

●     Disturbance of thyroid and pituitary glands

                   "Its a proven fact that heavy dinner  contribute to weight gain."

Sign & Symptoms

●      Swelling all over the body

●     Weakness

●     Inferiority complex

●     Arthritis

●     Limited mobility, bad posture and pains.

Burn calories for boosting metabolism, enhancing bone density.

Diagnosis

Metabolic Profile :

●     Lipid profile LDL Cholesterol, Triglycerides + VLDL Cholesterol, HDL Cholesterol and its ratio + LDL/ HDL

●     Thyroid profile T3, T4 and TSH

●     Kidney profile Urea, creatinine, calcium + Uric acid.

●     Diabetes Blood sugar fasting and postprandial.

●     Iron profile Hemogram

●     Weight plus or minus 3 kg is ok.

●    Waist circumference: 102 cm (40 inches) in males and 88 cm (35 inches) in females. Measurement of waist circumference is taken just above the iliac crest. Having an increased waist circumference can indicate increased risk even at a healthy weight
*        BMI Body mass index should be between 18.5 - 24.9 is normal 

Keep lower-BP, fasting sugar, bad cholesterol, heart rate, abdominal circumference levels below 80”

"BMI is a tool used to measure obesity and it is calculated as weight (in kilograms) over your height squared (in centimeters). Men with more than 25% of total body fat and women with more than 30% total body fat are considered obese." 

“Return to healthy lifestyle” 

Complications

All lifestyle diseases such as:

●     Hypertension

●     Diabetes

●     Stroke

●     Arthritis / bones and joints problem

●     High cholesterol / cardiac problem

●     Thyroid problems

●     Cancer

●     Acidity / acid reflux

●     Gout

●     Indigestion

“To acquire a lean sculpted body, have healthy diet and exercise”.

Lifestyle
●     Eat slowly

●    Early to bed and early to rise is important for healthy life. 

●    Keep a fruit basket stocked at home

●   Choose the stairs when you can, if there is no stairs, walk up the escalator; don't stand still. It not only helps burn calories, but also tones the legs.

●   Enjoy a refreshing swim in the pool, moving in water even at a slow pace gives you an aerobic workout, that tones your entire body.

●   On your daily commute, get off the bus or metro a stop early.

●   Instead of taking your whole lunch break to eat, try splitting your lunch break in half and squeeze in a small workout. Instead of browsing the internet at your desk, get outside and walk. A mid-workday walk will do wonders for both your physical and mental health.
●  Stay active at home, burn calories while making your house more beautiful with gardening. Constantly bending to reach plants is great for your gluteal muscle.

●     Always drink warm water to eliminate toxins

●     Eat home cooked food five days a week

●     Stay slim-walk more and stand more

●     Drink warm water with lemon and honey in the morning to lose weight

●     Follow a good detox program. Food alone contributes 80% of your weight loss

●     Avoid using lifts, instead use the staircase

●     Get yourself involved in some outdoor sports

●     While cooking prefers grill, stir-fry, bake, boil or microwave instead of deep frying

●     Eat until you are 50% full

●     Consume a daily average of fewer than 1,800 calories per day for sedentary lifestyle

●     Minimise sweet consumption

●     Don't skip meals

●     Keep your strength and body flexibility high

●     Drink Girnar detox green tea, or desi Kahwa which has green tea, spices & herbs (black pepper, Tulsi, Asafoetida, clove, cardamom, cinnamon & Nutmeg), Rock salt and citric acid.

●     Get eight hours of sleep

●     Detoxify your body twice a year during Navratras by fasting, or panchakarma

●     Visit gym for workout regularly

●     A sugar-free chewing gum contributes to weight loss

●     Eat moderately, however nourishing or healthy the food may be, it would cause harm when eaten in excess.

●     Always involve in some kind of outdoor sports and keep fit

●     Keep busy so as to not think of the diet or food all the time.

●     Taking bath with cold water

●     A lot of physical  labour to keep yourself fit

●     Fast once a week

●     Take more liquid food

●     A person should observe dinacharya and ritucharya

●     Do not add extra salt to food
*     Avoid day sleep : Though a short afternoon nap may be beneficial for health, day sleep alters the sleep cycle nd person will not get quality sleep ay night. This will alter the metabolism of the body including fat metabolism and hence increases weight.

 “Regular practice of yoga and controlled lifestyle reduces obesity”

Yoga

Regular practice of yoga a must

*   Surya Namaskar  Sun salutation can give you excellent cardiovascular workout helping you to loose weight. The postures will help stretch your abdominal muscle while helping you shed pounds around your belly. The movements will also help  in improving your metabolism.

*  Trikonasana  (Triangle pose)

●     Bring your legs apart so your feet are wider than your shoulders.

●     Raise both arms out to the side up to shoulder height  so that they are parallel to the floor

●     Palms turned down.

●     Turn your left foot 90 degrees outwards.

●     Keep both hips facing forwards.

●     Turn your right foot slightly towards the left foot and keeps the hips forward.

●     Press your hips to the right and place your left hand on your thigh above your knee.

●     Bring your right arm so it is straight with fingertips towards the sky.

Sarvangasana (Shoulder Stand pose)

●     Lie down fixed on your back in the Shavasana – The Corpse Pose

●     Breathe in by your nostrils slowly and put your palms facing in downward direction flat on the floor. Holding the hips fixed on the floor slowly curve your knees and get them upward towards the abdomen through breathing out.

●     Breathe in by the nostrils, pressing your hand in downward direction try to raise your body from the waistline upwardly away from the floor, curving the backbone backwards and unbending the arms, your hips should be on the floor.

●     Breathe in, and then whilst breathing out, raise your legs directly upward perpendicular to the floor. You can support your hips with your hands making sure that your legs should be united, knees straight and toes pointed straight up.

●     Keep your head straight, don't turn it to any side.
The chin should be compressed against the chest.
Holding the posture for a while breathe softly through the nostrils.

●     Reverse the steps to come back to the Shavasana– The Corpse Pose

Halasan

●     Lie on your back with your arms beside you, palms downwards.

●     As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

●     Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

●     Allow your legs to sweep at a 180-degree angle over your head until your toes touch the floor.

●     Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

●     Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground.

●     Hold this pose and let your body relax more and more with each steady breath.

Dhanurasana (Bow pose) Improves the functioning of pancreas and intestine.Thus helps in controlling blood sugar levels. Organs like liver and pancreas 

Bhujangasana (cobra pose)

●     Lie down on your abdomen by keeping legs apart
Keep the palm beside the chest.

●     Breathing in, lift the upper part of your body, up to naval region

●     Hold it for 10 seconds by feeling the stretch on your abdomen

Other asana includes Surya namaskar, garud asana, tadasana, kati chalana ( while standing), padmasana, vajrasana, gomukh asana, Dhanur asana, mayur asana, nauka asana, Uttana pada asana, makar asana. sarvanga asana. Tiryaka Tadasana, Kati Chakrasana, Shavasana, Jhulana- lurhakanasana, Nauka sanchalana, Pada sanchalana., Chakrasana, Shashankasana, Bhujangasana, Archana matsyendrasana, Chakki chalana

"The human body was designed to move. It starts ageing very rapidly when we don't put it to use."

Pranayama

●     Kapal Bhatti

Take lotus Yogic position. Then take short breaths in and out with force. That is a normal inspiration and forceful expiration.The stomach  should go inside. Kapalbhati controls breathing and increases the oxygen level in the blood, thus increasing body capacity and the lung capacity.

●     Bhastrika Taking a deep breath regularly at a speed.

●     Anulom - vilom Nadi shodhan -  Alternate nose breathing.

●     Udgeeth pranayama Chanting of “Om”

●     Udiyanabanda

●     Agnisar kriya

“Do walk and stay mobile, be active, Stay active”

Exercise

To reverse metabolic syndrome or obesity Try stair climbing :

How :

Start slow and easy in the staircase. Walking one step at a time to the top. Walk down slowly and pause at the bottom to recover before climbing again. Maintain good posture and wear running shoes with good cushioning and support. Control your breathing by counting to three each time you inhale and exhale. Breathing through your nose and filling your belly, rather than doing shallow chest breathing. Gradually increase the intensity and duration of stair climbing sessions as your fitness improve over time . Talk to your doctor before starting if you have heart disease, respiratory disease or joint problems.

Why :

This is an efficient low impact cardio workout that engage more muscles than walking on a flat surface. Stair climbing is associated with improvement in blood lipids (cholesterol and triglycerides). Abdominal weight, blood pressure and blood sugar the four risk factors for metabolic syndrome, which raises the risk of type two diabetes. heart disease and stroke. Stair climbing also strengthens leg muscles and joints and improves balance.

One reason why start stair climbing is effective in lowering blood sugar is because it targets large muscles including your quads, hamstrings, calves and glutes. Muscles requires energy when we exercise and one source of energy is sugar from the blood stream.  Exercising larger muscles groups uses of more of the sugar  

●     Regular exercise for 45 to 60 minutes a day

●     Regular workout at a gym

●     Walk at least 10,000 steps, or for half an hour daily.  Morning walk /  Evening walk /After dinner walk. Fresh breeze will improve the oxygen consumption, assist in controlling blood sugar, hypertension, good for heart and of course reduces and maintains weight. Relax during walk, swing your hands, and do not keep your self stiff. This is the best form of exercise for all age groups.

●     Jogging, Cycling, swimming, skipping, jumping

Other simple exercises:

a. lie down, raise your right leg to 90 degrees, lower it. Repeat it with left leg.

b. Lie down, make O or zero with right leg, followed by left leg. Then by both legs.

c. Cycling is a very good exercise for obesity

d. Chakki Pisana Posture while grinding

5 Easy workouts every man must master:

●     The squat has been the king of all weight - training exercises for a long time and for good reason. It improves balance, posture and coordination. It helps the ankle, knee and hip joint achieve dynamic flexibility, and builds muscle mass in the legs. It improves the running power and condition of your leg to avoid injuries.

●     The Plank The abdominal plank is a very simple but super effective exercise to build the deep core muscle. Plank requires you to maintain contact between four points of your body (right and left forearms plus right and left foot). Perform with the knees down on the floor if you are doing it for the first time.

●     The scapular band downwards fly The exercise will provide you strength to hold and move your shoulder under control, and also improve upper body posture.

●     Standing side lateral raises It works on medial deltoid muscle, which is the outermost part of the shoulder. It helps to build strong shoulders, Even moderate dumb- bells will be sufficient to make for exercise.

●     The pull-ups You can buy doorway pull - up bars so that you can perform them at home. The closer the grip, the more your arm can help you pull up. Jump up and come down.

Essential exercises for women

●     The single-legged deadlift The lower back becomes stronger also strengthens the ankle as well as they have to work extra hard to keep you in position on one leg. As it is single legged exercise and you have to keep yourself from falling, your mind-muscle link gets stronger.

●     The Tricep bench dips the exercise chiefly works the tricep muscle in the back of the arms. The trick is to not go too low and not go too far forward from the bench or chair. Leg lower back almost rubs against the bench as you go up and down, and do it slowly with control. - lean your body and head back when you come up to get great contractions in the triceps. If your shoulders feel uncomfortable, replace this with Dumbbell Overhead Triceps extensions.

●     The superwomen In this yoga it is Viparita Salabhasana, which builds lower back strength and stability. It is good for lower back pain.. it stretches the abdominal muscles. First,  lie down on ground head facing earth.Then lift your body and legs simultaneously up, and teaches you to lift the rib cage which in turn will help you attain better posture. Legs are also lifted simultaneously.

●  Twisting abdominal crunches It works to build strong and tight abdominal.The standard abdominal crunches (going up and down) will work rectus abdominis in the front of the abs. But adding a twist or rotating will make it twice effective.

●     Lunges This is a great exercise to tone and strengthen the whole lower body. It shapes, stretches and strengthens the quadriceps or front thighs, glutes or butt area, and even the inner thighs. This is also a great exercise to keep your knees and lower back strong. It is done by standing straight, then bending down one knee to the ground level and supporting another leg on the ground. Repeat the process on another side. Try holding your hands on the waist then the exercise becomes easy. 
54321
5 minutes squats.
4 minutes jumping jack
3 minutes glute bridge (on heels, toes up)
2 minutes double crunches .(abs).
1 minute for push up.
15 min for complete set three times a day to follow.

“Reduce salt intake, sugar intake, trans fat intake and wheat intake by 50 % for a healthy heart”

Meditation

It should be a regular practice

Shatkarma

*   Laghu Shankha prakshalana :  (Weekly for 3 months) 

*    Kunjal : (weekly for one month than once a week)

Mudra

●     Surya Mudra

Formation Touch the tip of the ring finger at the base of the thumb. Press the ring finger lightly by the thumb. Keep the other three fingers straight.

Benefit:  To get rid of extra fat deposited in the body. It is also good for high cholesterol.

Surya Mudra for Weight loss

●     Linga Mudra

Formation Cross both hands fingers and join both the hands. The thumb of the left hand should be kept straight. The right-hand thumb and index finger should encircle it. This Mudra is followed by a glass of water. 

Benefit It generates heat inside the body. This Mudra is good for obesity.

Rudra Mudra

Diet
●   Drink plenty of water
●   Eat plenty of veggies, fruits.

●     Diet plays an important role in weight reduction program. Diet should consist of food that are nutritious but do not add more calories. Stick to a healthy diet.

●     Include barley (yava) which is good source of fiber and reduces weight. Green  gram, red gram, horse gram in your food.
*    Millets are preferred over carbohydrate rich food. They are nutritious, gluten free and alkaline foods. Millets like Ragi (finger millet) , bajra ( pearl millet), navane (fox tail millet) are beneficial to maintain healthy weight.

●     Eat fresh / half cooked veggies and fruits. They are naturally low in calories and will add more fiber in your diet which eases the digestion. They will provide with more of nutrients needed to provide you with energy, healthy immune function, and digestive regularity.

●     Eat vegetables with astringent, bitter and pungent taste, soups made of such vegetables hasten the weight loss process.

●     Take more of raw vegetables, fruit salads especially before food.

●     Low salt food Restricting salt is an easy way to slim.

●     Tomato Two tomatoes taken early in the morning, without breakfast for a couple of months.

●     Consume more protein rather than carbs, because they reduce weight and blood sugar. Proteins 10-15%  as legumes, pulses, grains and nuts. Dairy products like skimmed milk, low-fat cheese, yoghurt etc.

●  Unrestricted food - green leafy vegetables, sprouted mung, fruits, salads, biscuits (Marie), Khakhra, clear soups, roasted Chana, murmure, lahi.

●     Carbohydrates - 50-70% vegetables and fruits.

●     Eat low calorie snacks like Dhokla, idli  sambar, roasted peanuts and jhal  mudi.

●     Eat breakfast every day so you are less likely to snack on junk food at morning time. A fortified breakfast cereal served with low-fat milk can provide plenty of vitamins, mineral and fiber. A healthy breakfast provides 25%  of the total energy and nutrients required by the body. Make sure you include fruits, whole grains, berries and good fats. milk with cornflakes or wheat flakes, vegetable poha or Upma with a milkshake and sprouts. Also include high fiber fruits like apples, papayas, muskmelon, oranges or watermelon.

●     Prefer roasted snacks

●     Eat mushroom to maintain a healthy weight

●     Eat a bowl of papaya, two boiled egg whites on toast and sugarless tea

●     Cabbage is considered to be an effective home remedy for obesity

●     Red  / brown rice is preferred over polished white rice. These are un-hulled or partially hulled types of rice, which means you get to chew on the bran and germ that are known to have various beneficial properties  .The red variety gets its richness color from an antioxidant called anthocyanins,  are also found in deep purple of radish fruits and vegetables. The compound have believed to have properties that can reduce inflammation, allergy, prevent risk of cancer and  helps in weight management. The manganese present in this helps in strengthening metabolism, while magnesium helps in migraine lower blood pressure as well as risk of heart attack. Along with calcium, magnesium helps in maintaining healthy bones and teeth and prevents risk of arthritis and osteoporosis. Selenium on other hand  protects the body against infections.

●      Vrikshamla , Kokum or Garcinia fruit is called the fruit of slimming used for preparing sherbet during the summer months. The extract of fruit help in keeping slim and trim as the fruit is known to reduce conversion and accumulation of fat in the body and to reduce weight.

●     Torai or green gourd Vegetable helps in weight loss. It has only 25 calories. It helps in constipation also.

●     5 Seeds to lose weight are Pumpkin, Hemp, Chia, Sunflower and Flax seed.

“Keep watch on your weight regularly”

Avoid

●    Avoid fat,sweets,ghee, oil fried and junk foods etc.
●     High-fat foods such as butter, cheese, chocolate, cake, pastries, puddings, cream, ice cream, fat meats, fried foods, and gravies.  Reduced intake of whole milk,  animal fats and organ meats and saturated vegetable fats . Reduction of cholesterol by cutting out egg yolk and fats of animal origin

●   Avoid sugar as it provides a major and unnecessary source of calories with little or no nutritional value and increases weight.
●    High carbohydrates foods like bread, candy, cake, cookies, cereal product, potatoes, sugar, syrup and rich puddings.
●     Avoid Maida (refined wheat flour)  as it lacks fibers of wheat that are crucial for proper digestion. When you consume food that are made from Maida , it release sugar into your blood stream quickly. Because of high glycemic index(GI) of Maida it spikes up your sugar levels.  To match up with the sugar spike pancreas must over work to release insulin in sufficient quantity.

●     Avoid  soft /aerated drinks : Many soft drinks contain significant quantities of sugar, phosphoric acid and citric acid etc. that adds up lot of 'empty calories" without any nutritional value and acid content can deplete the calcium from the bones and decrease calcium absorption . Among women, this may lead to poor bone development or osteoporosis, a condition characterized by  brittle and weak bones. Citric acid can also leach calcium out of the teeth, leaving them brittle and more prone to cavities and dental erosion. Instead, try some buttermilk (churned and butter should be taken out)  seasoned with asafetida  which act as a filler, aids digestion and helps to reduce weight. 

●     Avoid fast food : Usually fast foods are highly processed and contains large amount of carbohydrates, added sugar, unhealthy fats and sodium. These foods are almost always high in calories while offering little in the way of nutrition.

●     Dump the junk food
●     Stay away from deep fried food : pakoras , kachoris, samosas, doughnuts, cookies, potato chips, candy. Food item like Vada Pav, wafers, pizzas and French fries, parathas are loaded with fat, salt and calories and have very little fiber. Keep them at an arm’s length.  Excess fried food not only promote weight gain but also increase the risk of diabetes. 

●     Avoid junk food like burger, pizza, noodles, chats and fast foods as it has more fat, sugar and salt than nutrients.

●     Eliminate refined atta. Get your wheat grounded at the chakki.

●     Avoid sweets and sugared cold drinks, alcohol, desserts like Gulab jamun, rasgulla 

●     Dry fruits, ghee, butter, cheese, Mayonnaise, ice cream

●     Avoid non-vegetarian food with gravy.
*     Avoid  fruits like banana. Chico  ,mangoes and custard apple. 

“Don’t  add inches to your waistline”

Anti-obesity Herbs

*    Aloe Vera pulp juice 30 ml along with 1/4 tsf of turmeric powder is beneficial
*    Decoction of 20 crushed bel leaves, boil in 600 ml water, reduce to 150 ml to be taken once a day..
* Fennel has a weight reducing power. The Greek name for fennel is ‘ Marathon', meaning " to grow thin". On can take fennel tea. 4 tsp of seeds in 1 liter of boiling water. It can be taken three-four times a day.

●  Turmeric Curcuma longa Curcumin found in turmeric reduces the formation of fat tissue by suppressing the blood vessels needed to form it.

●     Garlic Allium sativum It's a traditional drug which has anti - hyperlipidemic agent.

●     Juice of Amla 50 ml along with cumin and cinnamon powder 5 gram each to be taken once a day.
 produced significant hypolipidemic effect along with a reduction in blood pressure. 

●  Fenugreek or Methi seeds A good home remedy for weight loss. You can soak  10 grams of fenugreek seeds at night in a cup of water. Similarly, soak another 10 grams in the morning and consume those 30 minutes before having dinner.

●     Triphala It detoxifies and strengthens the body, helping you to achieve your ideal weight. Using Triphala  regularly can help break the weight gain cycle. its decoction can also be taken.

●     Long pepper or Pippali is useful in weight loss therapy.

●     Bibhitaki or behada is a blood purifier helps in weight loss.

●     Big black Cardamom

●     Cinnamon & Cloves

●     Curry leaves

●     Ashwagandha churna with milk.

●     Kulthi dal (horse gram) 100 g kulthi dal daily good for weight reduction.

●     Jujube leaves or ber It's a valuable food for reducing weight. Soak leaves overnight in water, this water should be taken in the morning on empty stomach

                                   

Prevention & Management

Breastfeeding reduces the risk of type 2 Diabetes in the children as well  as the mother. Help your child to adopt  healthy food habits and exercise. It is important that the whole family cooperates with the child. Junk foods like cold drinks, cakes, pastries, french fries, packaged wafers and sweets should not be brought into the house, or the child tempted with them. A minimum of ghee and oil should be used for cooking. More of fruits and vegetables whole grain, beans, pulses and sprouts should be eaten. Consumption of red meat should be restricted. Snacks should consist of  fresh fruits and fruit juices, low fat milk and dahi, paneer, khakhra (very thin roasted chapatis from Gujarat) raw vegetables, puffed rice, channa, corn on the cob and popcorn without butter.

Obese children tends to eat  fast and at regular hours. They should be encouraged to eat slowly, chew properly and stick to regular mealtimes as far as possible.

Encouragement

Discuss the risk of obesity with the child. Tell him that it can lead to type 2 diabetes, kidney diseases, heart disease, hypertension, gall bladder disease and fatty liver disease. Let the children feel responsible for their own well being. Do not give them appetite suppressant drugs. Do not starve them, because they need an adequate  number of calories.. Spend more time with your child  and encourage him in his weight reduction method.

Treatment

●      No to anti-obesity drugs

●     Salt restriction Good for weight loss

●     Detox Therapies : Vamana or emesis It is Therapeutic vomiting, purgation or virechana and medicated enema specially to reduce weight are administered. These therapies improve metabolism along with detoxification and reduce weight.

●     Tab Fenfluramine 60 mg orally before breakfast

●     Udvardhanam (Dry powder massage) with Kolakulathyadi powder for 21 days

●     Massage Daily with till or mustard oil massage

●     Medohar Guggulu is anti-obesity herbal medicine used in Ayurveda

●      Aarogyamrit vati with warm water good for weight loss

●     Bariatric Surgery to get rid of obesity. Unable to lose weight it can help.

●     Liposuction surgery is a type of cosmetic surgery that removes fat from the human body.

●     Naturopathy Wake up early in the morning and go for a morning walk. As sweating is good for health.

●     Kati snana or hip bath

●  Steam bath/ Sauna bath and heavy massage These are the methods which bring on excessive perspiration. They help to reduce weight

●   Juice fast for 7-10 days. Juice of lemon grapefruit, orange, pineapple, cabbage, celery may be taken during this period.

●   All fruit diet, taking three meals of fresh juicy Fruits such as oranges, grapefruit, pineapple, papaya.

●     The low-calorie well-balanced diet  of three basic food groups, namely 

●     seeds, nuts and grain, 

●     Vegetables and 

●     Fruits. 

●     Fasting on the honey lime juice.

●     The runtastic app can be downloaded on smartphone and you can watch your calories burning

Naturopathy

Fasting is advised in treating the disorders  like Obesity.

Be disciplined, exercise, diet and happiness - the key to a   glowing  life”

Say goodbye to obesity, and welcome perfect. health”

FIGHT FAT AND WIN

तन जितना घूमता रहे, उतना स्वस्थ रहता है !

और मन जितना स्थिर रहे , उतना ही स्वस्थ रहता है ।

Link: https://madhuchhandacdmo.blogspot.com/2017/11/normal-0-false-false-false-en-gb-x-none.html

* Medicine as suggested above should only be taken under the consultation and supervision of registered medical practitioner.