What we do
Diet
Exercise
What we should do
Find the reason behind it.
Self
Doctor
Nutritionist
Reasons behind the obesity
Genetic – Shape
Metabolism eg eating but still slim
Acquired –
Lifestyle – Stress, Diet, Water, Sleep, exercise
Medical – Thyroid, DM, Hormonal changes,
Depression etc
Let’s Find out the practical reasons
- STRESS –
Attachment to emotions eg fear, anger, hurt
Leads to obesity or medical conditions which causes obesity
Eg Stress causes thyroid which causes obesity
- OVEREATING
Stress
Increase appetite – Stress, DM, Low sugar, Thyroid , Female hormones
imbalance etc
Increased cravings – Fat and carbohydrate metabolism imbalance
Mindless eating – doing some other activity while eating like TV, mobile, eating
with friends or relatives while chatting
Favourite food – taking more quantity esp sweet or fried food
Sleeping late – food will digest in 2 hours and you will feel hungry
Thirst- When you don’t know that you are thirsty.
Under eating
Fasting – leads to over eating during or after fast
Dieting – Stress of not eating or controlling esp calorie food
What we are eating – quality of food
Empty calories – to satisfy app or fill up the stomach eg fried sweets
High calories
We should have balance meal – synergy in food
How we are eating
Chewing
Hasty eating
How to manage obesity
Focus on healthy lifestyle to get permanent result.
MIND –
stress reduction
BODY –
Balance diet, low calorie food
Proper water intake
Good sleep
Regular exercise
OBESITY MANAGEMENT
Factors affecting
Mind – body cycle
Emotions – obesity – diseases
Emotions – diseases – obesity
Mind – foundation
Self devaluation – negative attitude
Body
Sedentary habits
Improper diet
Lack of sleep
Less water intake
No or lack of exercise
Stop devaluating yourself
Most important thing to bring you mind in balance
Recognize our negative thought process about self
Understand that no one is perfect, some things we can change and some we cannot
Accept the things which we can not change and act on things which we can change
We can only change ourselves and not others
What we are thinking about ourselves is affecting us the most, not what other things about us
Aapaki pehechan aapake andar hai, apane aapako pehchano
Recognise your skills, improve your inabilities
Start to value what you have the best
What we should do
Live your life – Be in present – love, laugh, help
Positive Reading
Watching videos – spirituality, understanding about life, positive
attitude, comedy
Pursue your hobbies – drawing, colouring, singing, dancing, listening
music etc
Yoga
Pranayama
Meditation – Dhyan, mindfulness
Body weight
Fat – inch loss rather than inch loss
Muscle – burns more calories
Bones
Water
Body
Diet
Balance diet – synergy
Low Calorie nutritious diet
Low carb, high protein dinner
Two meals
Half of dinner plate salad and fruits before lunch
Avoid fatty and sweet food
High Fiber – keep you full
Water
70% is water
Help to circulate blood
Keep every cell hydrated, hydration help muscles to build
Helps to remove toxins through urine, sweat and stool
Helps in smooth motions, so body can remove waste
It controls your appetite
Low calorie drink
Dehydration will cause lack of interest in any activity
If urine is yellow whin you are not sick, it is a sign of less water intake or more requirement
Cramps one of the sign of dehydration
Sleep
Late sleep – more food intake
When you do not get adequate sleep, the body makes more ghrelin
and less leptin, leaving you hungry and increasing your appetite.
Slow metabolism
Lack of sleep – low energy – craving foods high in calories, fats and
carbs.
- slow down activity eg exercise
Exercise
Increase blood circulation – increase oxygen and nutrition
Heat production and activity helps in fat burning
For fat loss, not weight loss
Regularity is very important
More calorie burning than intake
Cardio exercises can burns calories and reduces fat
Light weight exercises strengthen muscles which burns more fat
Improves metabolism
Do what you love to do like skipping, walking, staircase walk, jogging,
outdoor games etc
Conclusion
Mind and body
Mind is foundation
Priority should be health
Healthy mind, Balance diet, proper water intake, adequate sleep and
regular exercise are keys to reduce and maintain the normal fat level.
