Everybody wants to have a healthy and prosperous life. If you have noticed, health and wealth go hand in hand. They both are interlinked and essential to life. If one factor goes down, the other would automatically get affected. According to a survey, 60% of all the factors affect an individual's health and quality of life. It is a highly alarming situation where individuals need to know the importance of a healthy lifestyle.
What defines Weight Management?
Weight Management, in simple terms, refers to a sum of approaches and physiological activities that adds to the capability of an individual to achieve & maintain a substantial weight. It is a huge concept and requires long-term lifestyle approaches and supports healthy eating and routine physical activity. Weight management says that certain modifications in one’s diet and lifestyle promote healthy living.
Significance of Weight loss Management
Weight Management is a comprehensive solution for all diseases.
Weight management is the comprehensive solution for all diseases such as diabetes, heart disease, hypertension, sleep disorder, gastroesophageal, osteoarthritis, infertility, hypertension, etc. These diseases can be controlled and cured only by eating a balanced diet, and performing regular physical activities increases the strength, endurance, and metabolism of your body.
Weight Management initiates positivity, confidence, and longevity.
Increases Social interaction
People concerned about their health & well-being spend most of their time in fitness activities. Weight management encourages one to go for new activities and enables exposure, opportunities, and interactions. Thus, making life socially great.
Reduces Stress & Anxiety
Poor lifestyle, such as food with high carbs, fats, sugar, and salt content, triggers a high cortisol level (stress hormone). So, reducing stress and anxiety is advised for weight management practices.
Causes and Issues of Fat Loss: Obesity, Risks & Weight Problems
With issues, certain risks and problems come along too. If you have not carried a certain weight, you are treated as unhealthy. Therefore, here are the causes and some of the issues you are required to know:
Obese Vs. Overweight
Obese and overweight are clinical terms used to describe the deposition or storage of fat in a person’s body. A body mass index values these terms. Obesity accompanies serious health problems such as diabetes, blood pressure, heart disease, etc.
Body Mass Index
Body Mass Index is the indicator that describes the approximation of body composition measured by a person’s height and weight. It is estimated by taking your weight (in kgs) and dividing it by your height (in meters) squared. Here is the simple formula:
BMI = Weight (in Kgs) / Height (in meters)
- Normal: BMI of 18.5-24.9
- Obese: BMI over 30
- Overweight: BMI of 25-29.9
- Morbidly obese: BMI over 40
- Underweight BMI: less than 18.5
Here are some of the causes of Obese and Overweight
Genetics : If your parents are obese or overweight, you are likely to get obese. It is also the reason for obesity. Genetics also affects your hormones, which include fat regulation. Leptin hormone is a cause of obesity, and it manages to control weight by signaling the brain to eat less when body fat is too high. In the case of leptin deficiency, people tend to become obese.
Overeating : Excessive eating of food leads to weight gain. Even foods with high fat would also be considered a part of overeating.
Psychological Indicators : For some individuals, emotion controls eating habits. Many individuals excessively eat in response to emotions such as stress, boredom, anger, and sadness. In contrast, most overweight people have no more psychological issues than normal-weight people.
Medications : Certain medications also lead to weight gain. Antidepressants, diabetes medication, high blood pressure medication, and many more medications increase weight gain.
Diseases : Diseases like high blood pressure, osteoarthritis, diabetes, and polycystic ovary syndrome (PCOS) also contribute to obesity.
Sleep Disorder : Disorders like insomnia or sleep apnea cause obesity in people. Insomnia is a sleep disorder where people find it hard to fall asleep. Sleep Apnea is the disorder where people stop breathing during sleep momentarily due to fat stored around the neck, making the airway shrink. Losing weight can help in treating such sleep disorders.
Liver Disease : One of the primary reasons for liver disease is obesity. When unwanted fat gets accumulated in the liver, it is considered a fatty liver. It can lead to serious health issues and might cause death.
Certain Cancer : Cancer is another dangerous and life-threatening disease with less life expectancy. Obesity can become the factor for producing such types of cancer as breast, gallbladder, kidney, colon, prostate, pancreatic cancer as well, and, as well as cancer of the cervix, uterus, ovaries, and endometrium.
Pregnancy Complication : Pregnant women who are obese or overweight are more likely to build up high blood sugar, insulin resistance, and high blood pressure. Therefore, it can escalate the risk of problems during pregnancy and delivery.
Solutions for Weight Loss
Avoid consuming sugary & processed food : Sugary and processed food items should increase insulin or blood sugar levels, leading to diabetes, liver, and kidney diseases.
Physical Activity : Just like eating good and balanced food is good; similarly, physical activities are also indispensable for sustaining life.
Avoid/Quit Alcohol and smoking : Alcohol and smoking are two enemy agents for your body as they cause several chronic diseases, which might get incurable further. Therefore, it is advisable to avoid or quit alcohol and smoking.
Reduce Sodium Intake : The intake of sodium in high amounts will lead to various health concerns for your body. It includes risk factors such as heart disease, blood pressure, liver disease, kidney diseases, osteoarthritis, etc.
Ayurvedic Home Remedies for Weight Management
Lemon Juice + Honey : Add lemon juice and honey to a glass of warm water, mix it well and drink this mixture every morning. Lemon has antioxidant and anti-inflammatory properties that aid you in burning fat. Honey is a better alternative to sugar. It helps the liver to produce glucose. Avoid it if you have a high glucose level.
Green Tea : Green tea is the best tea. Drink 2-3 cups of green tea daily. It will help in the fast reduction of fats inside your body.
Remain Hydrated : Drink 8-10 glasses of water daily to stay hydrated; this will assist in reducing extra flab in your body by burning excess calories.
Aloe vera : Aloe Vera is a potent agent for reducing fat and calories inside your body. Drink aloe vera juice once a day.
Ginger : Ginger includes a compound called gingerol, which assists in the reduction of fat into energy. Add ½ teaspoon of ginger powder and ½ teaspoon of honey into a warm glass of water. Mix it well, and you are all set to drink.
Mint : Add them into your daily routine diet in the form of peppermint tea. You can also chew it after your meals.
Green vegetables and Fruits : Green vegetables and fruits incorporate large amounts of nutrients, fiber, and water that stop weight gain. Every day, eat vegetable salad or fruit salad for more effective results.
Apple Cider Vinegar : is the most effective and beneficial compound in breaking down body fat. In a glass of warm water, add one teaspoon of freshly squeezed lemon and one teaspoon of apple cider, and blend it well through a spoon. Remember, consume on an empty stomach.
Cinnamon : Cinnamon has its ways to help you fight obesity and lessen weight. It is a great remedy for maintaining blood sugar levels in the body. Cinnamon also escalates your metabolism and helps your body use carbohydrates, which would otherwise turn into extra fat. In a glass of warm water, add cinnamon powder and honey (avoid or put less if you have a high glucose level).
Ayurvedic Diet for Fat Burning
You’ve come across various diet plans until now. Some consider lessening your appetite, while others limit calories, fat, or carbs. Since they are all declared exceptional, it can be not easy to know which ones are worth trying. Here is the different best diet to lose weight:
A vegan diet excludes all animal-derived products such as eggs, milk, honey, gelatin, casein, some form of vitamin D3, etc., for environmental, health, or ethical reasons. It is also known as a rigid form of vegetarianism. It is the most popular and effective diet to reduce weight due to lower calorie intake. It also lessens the risk factor of heart disease, type 2 diabetes, and premature pregnancy.
The paleo diet emphasizes avoiding processed food, sugar, grains, and dairy and includes whole food, vegetables, fruits, lean proteins, nuts, meat, and seeds. It fosters weight reduction fast. It also reduces the risk factors for cholesterol, blood sugar, blood pressure, etc.
Low Carb Diet
A low-carb diet is perfect for those who want to lose weight, boost health, and diminish their disease risk. It focuses on carb intake and a flexible diet. The diet includes vegetables, fruits, eggs, fish, meat, nuts, and fats but is low in sugars, processed foods, and starches.
A gluten-free diet is essential for individuals intolerant to gluten or proteins present in wheat, barley, and rye.
According to the reports, the Mediterranean diet is one of the best diets recommended by a nutritionist for fast weight reduction and heart disease prevention. The Mediterranean Diet has derived from the Mediterranean region. It encompasses a plethora of vegetables, fruits, fish, extra virgin olive oil, poultry, legumes, dairy, and whole grains.
Balanced Diet Always Recommended!
Intake of a protein diet will help you curb various problems and diseases. It aids the body's build & repairs the muscles, tissues, skin, and cartilage and pumps the blood. It means a high protein-rich diet is good for losing weight. 30% of your diet consists of protein in greek yogurt, eggs, cottage cheese, almonds, leafy greens, white meat or sprouts, etc.
Carbs are the chief energy source, and it is advised to make it half of your daily needs. It is important to select the right type of carbs. Vegetables, whole grains, beans, brown rice, oats, and sweet potatoes are some examples of carbohydrate-rich diets.
Vitamin A, E, B12, D, iron & calcium are crucial for the body as they facilitate metabolism, muscle nerve and function, cell production, and bone maintenance. Since these are derived from meat, cheese, plants, and fish, minerals can also be found in oilseeds, nuts, green leafy vegetables, and fruits.
Fats Diet Plan
Though it is said that fats are bad for the body, somewhere, it places an important part as they store & provide energy and synthesize hormones. Food compounds like avocado, cheese, meat, poultry, fish, oils (flaxseed, mustard oil, olive oil), butter, ghee, nuts, and seeds (chia, sunflower, flax) are best for losing weight.
Ayurvedic Home Remedies Diet Plan for Weight Loss.
The following seven-day diet plan table helps you in losing & maintaining the wait in the right manner. These are nutrient-potent whole foods. The table will guide you regarding the appropriate portion sizes corresponding to their weight loss goals, activity levels, and requirements.
|1||Scrambled egg with spinach & tomato with extra virgin olive oil.||hummus and vegetable wrap (tomato and avocado, olives, shredded carrots, and purple cabbage would be the best combo)||cashew nuts & tangerine||purple sprouting, sesame salmon, sweet mashed potato and broccoli|
|2||Oatmeal with a combination of milk, blueberries, and seed (flax will be best)||broccoli quinoa along with toasted almonds||apple slices and peanut butter||cauliflower ‘rice’ with bean chilli|
|3||smashed avocado and a fried/poached egg on a slice of rye toast.||vegetable soup/ scotch broth with two oatcakes||whole grain rice cake with peanut butter||chicken stir fry and soba noodles and mint leaf on top would look great|
|4||smoothie made with oat milk, protein powder, and berries||chicken salad with corn & lettuce||coconut yogurt and blueberries||roasted Mediterranean vegetables, puy lentils, and tahini dressing looks good|
|5||apple slices with peanut butter combo will be delicious and healthy||tuna salad with lettuce, tomato & cucumber||cocoa protein ball will look tempting||zucchini noodles with lentil Bolognese|
|6||buckwheat pancakes with blueberries, raspberries, and Greek yogurt||Browned tofu bowl||Pita bread slices with boiled egg||fish tacos with slaw look delicious|
|7||breakfast muffin with vegetables and eggs||minted pea and feta omelet with little grated parmesan cheese on the top.||Hummus & carrot sticks||baked sweet potato, chicken breast, and greens with a hint of olive oil as a dressing|
Note: The diet plans shown in the table are based on a normal (general) diet plan. Different diet plans have not been mentioned here.
Ayurvedic Solutions for Weight Management
Ayukarma Ayurveda itself is a vast natural system that emerged in India more than 3000 years ago. Ayurveda is derived from Sanskrit and imparts the meaning- of knowledge of life. Ayurveda consists of five panchamambutas ( fire, water, space, air, and earth), evident in the human body as three fundamentals known as tridosas (Vata, Pitta, and Kapha).
Ayurveda places great priority on prevention and boosting the maintenance of health through focusing on balance in one’s life, correct thinking, lifestyle, diet, and the utilization of herbs.
Herbal remedies act as a panacea to all your problems. Triphala, Guggul, kalonji, Vijayasar or Kino Tree, aloe vera, cabbage horse gram, ginger, garlic, lemon, honey, and carom seed (ajwain) like ayurvedic elements are the best for reducing the maintaining weight.
Ayurveda strictly suggests that individuals change their lifestyles by eating good, avoiding sugary, processed & sodium food, staying hydrated, getting proper sleep, and doing daily physical activities (yoga and exercise, meditation, dance).
Unlike allopathy medicine, ayurvedic medicines to lose belly fat are 100% natural, with zero side effects made with ancient authentic formulas. Ayurvedic medicine provides holistic prevention-oriented healthcare methods. Here are some ayurvedic medicines to help you lose weight.
Garcom Ayurvedic Capsules : Garcom Ayurvedic capsules are the ayurvedic capsules for fat loss are a jam-packed combination of natural standardized ingredients Vrikshamla (Garcinia cambogia), which is known for weight & belly fat reduction. It also improves blood sugar control and decreases insulin and leptin levels.
Ayukarma’s Med Lekhan Yog : It is a ayurvedic medicine for belly fat reduction. It is enriched with the goodness of natural ingredients such as Garcinia cambogia, Methika, Kutki, Methika, and many more. It also improves digestion, purifies blood, and combats lethargy, apart from losing weight.
Ayurvedic Weight Management Strategies
Weight Management is fruitful when applied in a righteous & continuous manner. Here are the best natural weight loss remedies:
Indulge in physical activities( Yoga and Exercise) : Until and unless you are not indulging in practicing physical activities such as exercise and yoga, you will not be able to get fit. Yoga and exercises holistically make an individual active and thus reduces the chances of various risk factors or diseases.
Eat according to the seasons : In ayurveda, it is suggested to eat per the seasons. While seasonal fresh fruits like apples, Pear, Berries, and vegetables like leafy greens, Carrots, Broccoli, etc., are best during summer, you may see having stored grains and an average quantity of meat throughout winters and monsoon as the digestive fire is kindled more during these times of the year.
Eat-in Moderations : Ayurveda states, don’t fill your stomach to the brim. The stomach needs to be filled with liquid & solid food, and the third portion should be kept free for the doshas. It provides optimum digestion and prevents unwanted fat accumulation in your body.
Maintain a Kapha Diet plan for weight loss : The daily intake diet should incorporate warm, not-so oily, bitter, pungent, and astringent food elements. These factors aid in maintaining Kapha balance in your body and do not cause unwanted fat accumulation. A vegetable soup or cup of herbal tea made with natural compounds like Tulsi leaves, cardamom, and ginger is soothing and Kapha pacifying.
Avoid Day sleep : Sleeping during the daytime, especially right after a meal, is bad as it will lead to indigestion and make you lazy.
Weight Management is a concept everyone knows, but people usually don’t imply it. Therefore, "it's never too late to mend" this article has enough information, and one can relate to if they feel or are suffering from any disease. So, they could implement it in their lives to make them healthier and more sustainable.