Sedentary lifestyle, unhealthy food habits, stress, improper sleeping habits, etc results in the accumulation of fats over cells, and slowly cells become insulin resistant.
In our last blog, we discussed about what is obesity. Now we will look into, how to manage obesity effectively. We see lots of advertisements around, titles ‘Home remedies’, diet plans, lose weight in a week and the list continues… Shall we try those? Which one do we have to follow? Will they work? Are they true? Here I am trying to throw some light into all these questions so that you could take care of your health in a better way.
“Right food at right time in the right quantity & regular exercise are the essential factors for weight loss”
Seven days challenge, 10-day challenge, reduce 10kg, etc., Should we go behind all these advertisements? First of all, think about the diet you are about to follow, is that something you will be able to follow every day? What I meant is, how long will you be able to live healthy by just eating some fruits and vegetables? You may lose 7kg in a week by following a specific diet plan, but what happens after those seven days when you go back to your usual routine. Most of the time it will end up in gaining more weight than you lost. So it is better to understand and correct your lifestyle than following temporary unrealistic, unhealthy diets. You will be in better health with appropriate weight.
Now let’s discuss a few suggestions and facts which you could follow in daily life. These will not only help you reduce weight but gain health both physically and mentally.
- Take a glass of water preferably warm as first things in the morning
- Don’t drink tea/coffee, herbal teas, or green tea as first thing in the morning. It will subside digestive fire.
- Fruit as a meal is fine but avoid taking fruits soon after meals or as dinner. It is better to take it in the morning.
- Take the whole fruit, not as juice. When we juice fruit, oxidation will be faster and nutrients will get lost easily, so the whole fruit will be more nutritious.
- Stick to the food which is indigenous like Dosa, Idli in south India and Chapati, Dal, Rice etc in North India
- Don’t overeat. Follow the ⅓ – ⅓ – ⅓ rule, that is ⅓ food, ⅓ water, and ⅓ empty stomach, that is the quantity you should eat.
- Avoid taking artificial (Chemically made) sweeteners and food that has artificial ingredients. You have to put some effort to understand the ingredients in your food, which will be an eye-opener for sure.
- Try to avoid refrigerated food. Warm and freshly prepared food is always healthy.
- Include fat in the diet like ghee etc. For an energetic body and healthy heart functions, the right amount of fat is essential.
- Don’t use the phone or watch TV while eating
- Eat at least 2 or 3 hours before going to bed.
- Eat with all the senses. Enjoy the color, feel the smell, texture, and taste.
- Mindful eating is a must, then only we could avoid overeating
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