Do you have excess body weight? If yes, this article on Ayurvedic Treatment for Weight Loss may be of help to you. When you are having to weigh more than your BMI, you can say that you are at the risk of being overweight or even obese. Weight loss should be done in a proper systematic way so that your body doesn’t lose too many nutrients. Your goal is to keep consistent and healthy weight loss. For many years research ongoing to find out the perfect formula for weight loss.

Obesity occurs due to the increase in fat tissue or adipose tissue in the body.

The advantage of adopting Ayurveda for weight loss is that Ayurvedic weight loss management has no invasive procedures and it will also help you to get rid of unwanted elements from your diet and lifestyle. This also promotes long-term health.

What is overweight or Obesity?

Overweight or obesity can be explained as an excess accumulation of fat cells in the body.

Obesity or overweight is becoming a major health concern in many countries.

How to decide a person is overweight or obese?

One of the simple and commonly used tools is Body Mass Index (BMI). Here height and weight of a person are used to calculate the BMI of a person.

If the BMI shows that your weight is above the normal range for your height then you are considered overweight or obese.

You must also know that BMI is not a very accurate way to measure overweight as other facets also influence weight such as age, ethnicity, muscle mass as it can not separate between bone mass, excess fat, or muscle mass.

Still, BMI is one of the very popular and widely used tools to analyze body fat.

How to calculate Body Mass Index (BMI)?

Body mass index is calculated using a person’s height and weight. Person’s weight in kilograms divided by height in meters squared.

BMI= Kg/M2

BMI is generally for adults from the age of 18 to 65 years.

BMI Categories

  1. Underweight = <18.5
  2. Normal weight = 18.5–24.9
  3. Overweight = 25–29.9
  4. Obesity = BMI of 30 or greater

What are the reasons for being Overweight or Obesity?

Obesity or being overweight is not because of eating more calories than you burn though it may be the primary reason for obesity there are many other reasons that contribute to gaining excess weight.

Below are the common causes of obesity

  1. Genetics
  2. Old age
  3. Not having quality sleep
  4. Pregnancy
  5. Polycystic very syndrome (PCOS)
  6. Cushing syndrome
  7. Prader Willi syndrome
  8. Hypothyroidism
  9. Osteoarthritis

Why do you need to lose your excess weight?

Being overweight or obese is not only a cosmetic problem associated with your appearance but obesity can lead to other health complications. Such as

  1. Type 2 Diabetes
  2. Heart disease
  3. High blood pressure
  4. Cancer
  5. Fatty Liver disease
  6. Gall bladder disease
  7. High cholesterol
  8. Stroke
  9. Sleep apnea.
  10. Infertility
  11. Arthritis

If you are able to reduce excess weight and maintain a healthy weight most of the above diseases can be treated well.

How to reduce weight?

Reducing excess weight and preventing gaining it back is a science. You need to plan properly and follow it to reduce your excess weight.

Most people can reduce weight without any medical help. But in some cases who are unable to lose weight need medical help. One needs to consult a doctor, dietician, and therapist to lose weight.

The key factors that are responsible for reducing weight are your diet and lifestyle. If obesity is due to other health issues your doctor may prescribe some medicines to treat those diseases which are the reason for your obesity.

How to plan your weight loss diet?

The right diet is an integral part of your weightless journey.  Before planning your weight loss diet you need to know how much energy you require to do day-to-day activities. It can vary from person to person.

So how much energy do you need to carry out your daily activities?

The energy required for a person per day is measured in calories. A calorie is a unit of energy. The amount of calorie requirement may vary depending on age, activity, sex, weight, height, etc…

We get energy from the food and drink we consume and this is measured in calories. In a similar way, we spend energy on our activities. The right balance between calorie intake and spending will help to prevent gaining excess weight or losing weight.

For adult men and women, the average recommended daily calories are 2000 to 3000 and 1600 – 2400

When we consume more calories than we spend, then the excess energy is gets converted and stored as fat to use later. If you eat more calories for a prolonged time results in weight gain.

According to the mayo clinic, 3500 calories result in gaining one pound (0.453592 kgs) of body weight. The calorie count of each food item varies.

Our food is is a mixture of carbohydrates, protein, fat along with other nutrients such as minerals and vitamins. Here is a breakdown of calories

  1. Carbohydrate – 4 calories/gram
  2. Protein – 4 calories/gram
  3. Fat –  9 calories/gram

Understanding this helps to plan your diet for losing weight. Reducing calories only may not help lose weight as other factors such as metabolism, body composition also can affect.

Food to avoid in Obesity

Plan for weight loss

Let’s start your day with correct planning to maintain your weight.  When you are waking up, think that you are going to lose weight and be in perfect shape. The first visualization technique can be surely beneficial in this incredible journey of weight loss. 

Take a cup of lukewarm lemon water which is a natural detoxifier and this drink boosts digestion effortlessly. This will increase the metabolism also. You can do some exercise because sweating is necessary to achieve an easy loss of weight. 

When you are doing a proper workout, your blood circulation increases and you have to do this at least half an hour a day.  You can also try mind-calming yoga and meditation techniques along with this and take care to work out with abdominal exercises, knee push-ups, etc. 

Proper exercise reduces excess body weight as well as acts as an energy booster at the same time. When you are mindful, you can plan your diet and focus your mind to get the desired shape and weight.

Simple 5 minutes and most effective exercise for weight loss to begin with

If you are not doing any physical activity you can start with these 5 exercises which help you to lose weight gradually Once you are comfortable you can shift to others that are more intense in nature.

  1. Situps – do it for 50 seconds and take 10 seconds rest and move on next
  2. Pushup – do it for 50 seconds and take 10 seconds rest and move on next
  3. Plank – do it for 50 seconds and take 10 seconds rest and move on next
  4. Right side plank – do it for 50 seconds and take 10 seconds rest and move on next
  5. Left side plank – do it for 50 seconds and take 10 seconds to rest

All this takes only five minutes, Begin with doing one time per day and once you become comfortable you can gradually increase the repletion up to five times and then you can shift to other exercises.

Effective tips for weight loss

  • Cut short your carbs. If you avoid that fat stuffed piece of junk food, maybe you will progress faster to an ideal weight condition. This will also improve your cardiac health considerably.
  • Say no to caffeinated drinks and food items with added artificial sugar and ingredients.
  • You can never have a lazy lifestyle and achieve your dream measurements.
  • A planned diet with protein-rich and carbs cut shortened can be helpful in this.
  • You can also go for fresh juices like that of Amla, bitter gourd, etc which can regulate your body metabolism and aid you in weight loss.

Ayurvedic View on Obesity

Excess accumulation of fat cells (medo dhatu) around the abdomen, buttock, chest are considered obese.

Ayurvedic weight loss journey

Ayurveda stresses the fact of promoting carminative, metabolic toxin (ama) digesting herbs to regulate your hunger as well as correcting your metabolism, eliminating the accumulated toxins of your body.

Herbs like guggul (Commiphora mukul), Garcinia Indica, and garlic are helpful to control cholesterol levels in your blood.

You can have hot water for your bath and drinking purposes, drinking dry ginger boiled water is also apt.

You can reduce your binge eating habits and stick to having food that is light, easily digestible, and proteinaceous. You have to be aware of calorie intake even in chocolates and soft drinks!

Making your body light and fresh using Yoga asanas like Soorya namaskar and also pranayama has to be in your daily routine. Feel that these things are going to help you have a memorable weight loss journey ahead.

Check your weight at least once a month to ensure you are on the right track. You have to reduce the number of snacks you are having while watching tv. You need some more fresh air also. This will help you to have sound sleep at night. Trust these words, you will have a peaceful mind if you allow yourself to be in the lap of nature and enjoy the fresh air by walking or even gardening daily. You can also meditate after this practice daily for half an hour.

Weight loss with ayurvedic medicine

Ayurveda names this condition Sthoulya. The importance of treating sthoulya occurs in the fact that obesity being a lifestyle disorder can pave the way to other disorders of the heart, liver, etc if not checked at the correct time.

The ayurvedic world now contains a variety of medicines in various forms ranging from classical decoctions to capsules specifically made for achieving weight loss by continuous use. Nowadays single herbs like garcinia are also available for helping with weight loss. You can add its essence mixed with little pepper and rock salt as a home remedy to reduce those extra pounds in your body.

Ayurvedic medicines like Varanadi Kashaya, the decoction form is taken as tablets too. Tablets like Kanchanara Guggulu with the essence of Bauhinia Variegata as the main ingredient is also one of the famous medicines which can act as complementary while undergoing weight loss treatment. Ayurveda is also good to reduce associated complaints like difficulty breathing due to excess weight.

Ayurvedic treatment for weight loss

Udwarthana

Ayurvedic procedures like Udvartana, the medicated powder massage in the opposite direction of body hair are helpful in dissolving excess fat in the body and toning muscles effectively. This also helps to impart firmness to your body and organs as per Ayurvedic classical texts like Ashtanga Hridaya.

Podi kizhi - Choorna Pinda Sweda

Medicated powder kizhi (Podi kizhi) is also useful in this condition. The physician has to decide the nature of your body and the exact cause of your excess weight gain to have a proper diagnosis and plan treatment accordingly.

Ayurveda stresses the fact that the cause needs to be eliminated to get the correct treatment and better results. This is called Nidana parivarjana in Ayurveda.

Ayurvedic principles of the constitution, the Prakriti is also a vital piece of info here. If you are having Kapha predominant nature, you can put on weight easily.

You have more body-building, nourishing qualities inherent in your physical constitution.

If you are on to a sedentary lifestyle, this can help you gain weight easily and this can turn detrimental in long term.

Be the change-maker in your life. Adopt Ayurvedic wisdom for your aid!

Losing weight is a science and individualized. For a more personalized approach consult Dr. Chaithanya KS

Reference:

  1. https://newsnetwork.mayoclinic.org/discussion/its-complicated-calories-and-other-factors-affect-weight-loss/
  2. https://www.cdc.gov/healthyweight/calories/index.html
  3. https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf
  4. https://www.wikihow.com/Do-Sit-Ups
  5. https://en.wikipedia.org/wiki/Push-up
  6. https://www.wikihow.com/How-Long-to-Hold-a-Plank-As-a-Beginner
  7. https://www.wikihow.com/Do-a-Side-Plank
  8. https://en.wikipedia.org/wiki/Obesity

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