Obesity is among the leading health issues in the country. More than 70% of Indians living in megacities are obese. It is linked with a variety of similar disorders, commonly defined as metabolic syndrome. These entail high blood pressure, poor blood lipid profile, hypertension, and higher sugar levels.
Others with metabolic syndrome seem to be at a far greater risk of heart failure and type 2 diabetes as opposed to those with maintained weight.
Most people tend to believe that excess weight and obesity are attributed to a lack of motivation. This isn’t necessarily valid. While weight gain is primarily attributed to dietary habits and lifestyle, several individuals are at a massive disadvantage in regulating their dietary behaviors. The truth is, overeating is motivated by multiple biological causes, such as metabolism and hormones. Some people are actually preconditioned to adding weight.
Throughout the last decade, a lot of attention has centered on the factors of obesity and how it can be avoided or managed.
What causes weight gain?
It has been backed by research that lack of sleep leads to weight gain. Changes in sleep patterns can also affect appetite, mood, and stress. A study conducted in 2013 found that people who have insomnia had double the carbohydrate intake than people with normal sleep patterns, which led to excessive weight gain.
Hypothyroidism or thyroid disorder can lead to weight gain by slowing down metabolism. Kidneys get affected by hypothyroidism, and this leads to fluid retention. There is constant fatigue, brittle nails, constipation, and cold and shivery feeling along with weight gain.
There is no doubt in the fact that obesity is much more like a genetic disease that gets passed on. Although there are a lot of speculations surrounding this fact, it is true. And children of obese parents are much more likely to have low metabolism and therefore gain weight and become obese in the long run.
- Dietary issues
It is not the junk food that we consume makes us fat; it is the diet choice that people choose to consume. Cheap engineered junk foods are fused with additives, preservatives, refined ingredients; they are tailored to taste in a manner that humans cannot resist. Substance abuse through food is also as dangerous as drugs, not healthy for your body. People who have been raised to be picky eaters tend to gain weight later in their lives.
- Lifestyle problems
As we are progressing to words a modern and fast life, we forget our roots. Our ancestors used to eat heavy and greasy “home-made” food; they used to eat lots of rice and bread. Their diet used to be rich in fats and carbohydrates. Today dieticians remind us of those dietary choices, but what about the present lifestyle circumstances? Today a mere 4000 steps in a day is possible only when you are out shopping or visiting your favorite restaurant. In earlier days, people used to walk miles, work hard all day, and stay active. If you think you are eating healthy by eating greasy home-made food and not being physically active, you do not do your body a favor.
Natural ways to lose weight
- Apple cider vinegar
Apple cider vinegar is rich in acetic acid. This promotes anti-obesity and anti-inflammatory functions in the body.
- Take a tablespoon of apple cider vinegar.
- Mix it in a glass of lukewarm water.
- If you want it a bit sweetened, then add honey to it.
- Drink this solution every morning
- Herbal medicinesToday herbal medicines are manufactured for public use only after years of research. These medicines not only help you in weight loss but also detoxify your body. Ayurvedic medicines help in maintaining your stress level and cholesterol. It boosts your metabolism and curbs your appetite. These are safe and would benefit all adults. Herbal Weight loss medicines boost your energy and effectively help in weight loss.
- Black pepperBlack pepper is not just a condiment to give a pungent flavor to your food. It contains a compound known as piperine, which contains lipid-lowering and fat reducing properties, which would enable weight loss. All you need to do is sprinkle some black pepper in your salads, tea, or your meals every day.
- Aloe Vera juiceAloe Vera is known for its effective metabolic properties. This can help in reducing body weight. It also helps in reducing inflammation and strengthening the digestive system. All you need to do is consume about 60ml of unsweetened aloe vera juice every day.
Diet for weight loss
There are no hard and fast rules when it comes to weight loss. All you need is a bit of dedication and consistency with your diet. There are some food items however that you need to avoid and incorporate in your diet-
What to avoid
- Frozen Foods
- Red Meat
- Starchy foods
- Engineered, fried junk food
What to include
- Green leafy vegetables
- Lean meat
- Skimmed milk
- Whole grains
Dietary changes are incomplete without some dos and don’ts. The following tips would help you speed up the weight loss process and your metabolism.
- Do yoga every day. Even if you can’t do yoga, start with light breathing exercises.
- Although dietary changes are responsible for 80% of your weight loss, exercising would help you tone your body as you lose your weight.
- It is essential to indulge in strength training exercises during a weight loss journey as it would increase muscle mass.
- Keep track of your diet. Tracking would help you Record your calorie intake and also plan your meals.
- Drink 10 to 12 glasses of water every day.
- Never skip your breakfast. Skipping any meal would lead to hunger pangs and triple calorie intake.
- Make sure your diet has more proteins and fewer carbohydrates.
There are so many speculations surrounding weight loss. There are numerous fad diets, therapies, potions, and devices to make you lose weight. However, that can only be seen on scales and not on your body. Such quick procedures would only lead to the regaining of weight. You must know that it is not rocket science, and it can be tackled through natural remedies and a permanent and positive change in lifestyle and mindset.