Today, there are more overweight people than ever. The primary causes of being overweight or obese are leading an unhealthy lifestyle defined by consuming fatty meals, experiencing excessive stress, not exercising frequently, and not getting enough sleep. As a result, India is seeing a quicker rate of obesity incidence growth than the rest of the world.
When your body stores an unhealthy quantity of fat, you have obesity. Your bones and the majority of your organs may be at danger if you consume too much fat. In other words, obesity is an illness characterised by excessive body fat that raises your chance of developing a number of medical issues. Also, it causes hormonal changes, which are imbalances in your body’s hormones that send chemical messages to different tissues and organs. These changes cause inflammation, which is when your body swells and turns red.
Causes, symptoms, and risk factors for obesity
Obesity is typically brought on by excessive eating and inactivity, or living a sedentary lifestyle. If you eat a lot of fatty and sugary meals without exercising or engaging in other physical activity, your body will store all the extra energy as fat.
The early symptoms of obesity are typically shortness of breath, hypertension (high blood pressure), body aches, frequent acidity, sadness, etc. If left untreated, obesity can result in social exclusion, diminished sexual drive, decreased productivity at work, as well as an increased chance of major health issues like:
- strokes and heart conditions
- diabetes type 2 (a condition in which there is excessive sugar in your blood)
- Cancers
- Sleep apnea (a disorder in which breathing repeatedly stops and starts during sleep)
- Osteoarthritis (severe inflammation of your bones and joints) (severe inflammation of your bones and joints)
Body Mass Index and obesity (BMI)
Obesity is defined as having a body mass index (BMI) of 30 or higher, whereas overweight is defined as having a BMI of 25 to 30.
Obesity is a growing issue that can have an impact on every part of your life, including your relationships and health. Keeping a healthy body weight is the first step towards avoiding obesity. There are several organic methods and foods you already have in your kitchen that can help you lose weight quickly.
Let’s quickly explore the concept of body mass index before we go on to natural weight loss methods (BMI).
Your body mass index (BMI) is calculated by dividing your height in metres squared by your weight in kilos. High body fatness may be indicated by a high BMI. Normal BMI values are:
If your BMI is under 18.5, you are considered underweight.
Your BMI is between 18.5-24.9, which is considered a healthy range.
If your BMI is 25 to 29, you are considered to be somewhat overweight.
Obesity is defined as having a BMI over 30.
How to Retain a Healthy Body Weight Naturally
You can reduce weight by using various natural products, herbs, or meals from your kitchen. Do not forget to ensure your food has the proper nutrition when you are working to maintain a healthy weight.
Here are 12 natural therapies that will aid in weight loss and physical fitness:
1. Lemon and honey.
Warm water with honey and a hint of lemon in the morning may be a successful anti-cellulite treatment because it helps to boost metabolism, burn belly fat, and prevent weight gain.
Natural honey is sodium-free, fat-free, and cholesterol-free (cholesterol is the waxy, fatty substance that is present in all of your body’s cells). Lemon has little calories, can make you feel full, and helps you consume fewer calories.
Lemon and honey work together to improve digestion, jump-start your metabolism (which is responsible for all of the chemical processes that keep you alive), and aid in fat burning.
Drinking honey and lemon water on an empty stomach can aid with digestion, clearing toxins from the liver, reducing constipation (when you have fewer than three bowel movements in a week), preventing constipation, and maintaining healthy skin.
Pour one cup of heated water into which you have added half a lemon. Add two teaspoons of honey, stir, and enjoy. Throughout the day, sip one to two cups of this combination.
2. Tea with hibiscus.
Hibiscus has phenolic compounds, a non-essential nutrient found in plant foods. This plant aids in weight loss. It contains flavonoids, a broad class of plant chemicals, that aids in maintaining a healthy weight, and anthocyanins (blue, red or purple pigment compounds that fight obesity).
Hibiscus tea is beneficial for regulating lipid metabolism and for helping the body get rid of excess fat.
Hibiscus tea works wonders to reduce fat cell size and maintain a healthy weight.
Add one litre of water to two teaspoons of dry hibiscus leaves. They should be boiled for around 10 to 15 minutes, then strained.
To aid in weight loss, consume at least 2 cups daily.
3. Green Tea
It contains a lot of caffeine, which stimulates fat burning and enhances exercise performance. It has a lot of catechins, which are antioxidants that are good for accelerating metabolism.
Theanine, an amino acid that is good at calming and relaxing the mind and so reducing stress, is a component of green tea. Cortisol is a hormone that is released in response to stress, and excessive cortisol levels have been linked to weight gain. Green tea can help you reduce stress and gain weight.
Green tea leaves should be steeped in a cup of water for 15 minutes. Add one teaspoon of honey after straining it, then enjoy. For best benefits, sip green tea two to three times a day.
4. Oolong tea.
A popular Chinese beverage, are renowned for boosting metabolism. It promotes fat metabolism and inhibits the growth of new fat cells. Antioxidants found in oolong aid in weight loss and the maintenance of a healthy lifestyle.
Pour boiling hot water into a cup with one teaspoon of oolong tea. Allow it to steep for 7 to 8 minutes, then let it cool. Drink it twice daily with honey added.
5. Ginger tea.
Aids in increasing satiety and decreasing hunger. You consequently eat less and keep up a healthy diet and weight. It has many antihypertensive (reduces hypertension) and anti-inflammatory qualities and aids in boosting thermogenesis, which is helpful in burning excess fat.
According to studies, some persons who take antihypertensives can reduce their weight and belly fat. Similar to this, eating anti-inflammatory foods or following an anti-inflammatory diet can help you lose weight.
Boil one cup of water with one teaspoon of grated ginger. Simmer it until the water has been cut in half. Blend in honey thoroughly. At least twice a day, sip on it.
6. Cinnamon.
It has been advocated for those with metabolic disorders in particular and has been used for years to help people lose weight (disorders that occur when some organs like liver or pancreas become diseased and stop functioning normally).
Due to their slow metabolism, patients with diabetes or heart disease benefit greatly from the use of cinnamon.
Cinnamon helps you maintain a healthy weight by increasing metabolism and lowering cholesterol.
Add one teaspoon of ground cinnamon to some water. It should be taken once day on an empty stomach, with a spoonful of honey mixed in.
7. Yogurt.
It is teeming with beneficial bacteria that supports the maintenance of a healthy digestive system. By assisting you in getting rid of all the extra fat that has accumulated on your body, it facilitates weight loss.
Additionally, those who have type 2 diabetes, hypertension, or cardiovascular (heart) illnesses should consume yoghurt.
Lactic acid bacteria, which are found in yoghurt, are great for the gut and aid in accelerating the body’s ability to burn fat. Consume once day to reduce weight.
You can choose from a wide variety of flavour-infused yoghurts on the market or include yoghurt into a fruit and vegetable salad.
8. Cranberry Juice.
It is abundant in calcium, vitamin C, and other elements that are good for your health. Cranberries have many antioxidant qualities that support maintaining the health of the digestive and urinary tracts. It aids in the body’s detoxification process and speeds up metabolism, both of which lead to weight loss.
ingest two glasses of cranberry juice each day.
9. Aloe vera Juice.
The metabolism is greatly accelerated, and the calories you have consumed throughout the day are burned. Juice from aloe vera plants can help people lose weight and reduce body inflammation.
Juice from aloe vera should be consumed two to three times daily.
10. Seed of Fenugreek.
Also known as Methi. These seeds aid in boosting your body’s metabolism. They have a lot of fibre, which decreases hunger and decreases appetite, helping you avoid overeating. Additionally, they are a good source of iron and vitamins A and D. Chew some Methi seeds every day to help with digestions and to aid weight loss.
11. Carom Seeds.
It is frequently referred to as Ajwain and is a powerhouse of vitamins, minerals, fibre, and antioxidants. Because it has anti-inflammatory properties, it is beneficial in lowering inflammation in your body. It also helps in controlling blood pressure and keeping cholesterol levels in check. Carom seeds are helpful for detoxifying as well.
12. Cumin Seeds.
It is beneficial for accelerating metabolism and aids in fat burning. Cumin water or seeds can help you lose abdominal fat if you consume them every day for 20 to 30 days.
It is helpful for people who experience constipation since it increases the activity of the digestive enzyme that is found in your stomach.
- Consume cumin water every day on an empty stomach in the morning.
- Additional Prevention Advice to Keep a Healthy Weight
- Avoid items like spaghetti, bread, and any frozen food that are heavy in carbs.
- Avoid using smoke or alcohol, which are both contributors to weight gain.
- To maintain a healthy weight, drink enough water throughout the day.
- Eat fish and lean meats, which are both excellent sources of protein.
- Increase your intake of fruits and nuts.
- Eat less of the salt and sugar-rich foods.
- Be active and work out every day to keep a healthy weight.
- Eat smaller meals more frequently.
- Exercise or practise yoga each day.
The secret to preventing obesity is to keep your weight in a healthy range. Stay away from obesity and other problems by maintaining an active lifestyle, eating correctly, getting enough sleep, and not stressing yourself. If you are having trouble reducing weight, speak with your doctor.