Weight Reduction

Dr. Rajesh TG Sr. Physician

Centre for Textual Studies and Publications, Arya Vaidya Sala, Kottakkal

Losing weight in a systematic manner may be a treatment in many conditions. If your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 kg/month is recommended for a most e몭ective long-term weight management.

Many eating plans designed to help you lose weight, may leave you feeling hungry or unsatis몭ed Avoiding any of the major food groups is not sustainable These are major reasons why you might 몭nd it hard to stick to a healthier eating plan

Everyone has unique needs and di몭erent eating styles and tips that may work better for you than someone else. Reduce your appetite and hunger levels while keeping you satis몭ed, produce consistent weight loss over time and improve your metabolic health simultaneusly.

1. Cut back on re몭ned Carbohydrates

One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates This could be with a low carb eating plan or by reducing re몭ned carbs and replacing them with whole grains A 2020 study con몭rmed that a very low carbohydrate diet was bene몭cial for losing weight in older populations

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Research also suggests that a low carb diet may reduce appetite and insulin level which can lead to naturally eating fewer calories without thinking about it or feeling hungry.

2. Eat protein, fat, and vegetables

Try to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:

Protein Fat Vegetables

A small portion of complex carbohydrates, such as whole grains

Protein

Meat: lamb

Fish and seafood: salmon, trout, sardines, and shrimp

Eggs

Plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Vegetables

Broccoli, cauli몭ower,spinach, tomatoes,sprouts,cabbage,lettuce,cucumber,pepper.

Healthy fats

Olive oil and avocado oil are great choices for including in your eating plan Nuts, seeds, olives, and avocados are delicious and healthy

3. Move your body

Exercise can help youlose weight more quickly.By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side e몭ect of losing weight.

Weight reduction tips

1 Eat a high protein breakfast Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day

2 Limit sugary drinks and fruit juice

3. Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces.

4. Drink co몭ee or tea. Ca몭eine consumption may help boost your metabolism. No need to go overboard on ca몭eine though and be mindful of adding sugar to these drinks

5 Eat more 몭ber Studies show that eating 몭ber may promote weight loss Find 몭ber in whole grains, fruits, vegetables, nuts, seeds

6 Eat slowly Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones

7. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

While thesetips are a good starting point, they’re not the only things that impact weight loss. Try to reduce stress, and move your body

According to Ayurveda weight loss can be achieved by following life style modi몭cation

Food

Food should be such that it is of guru guna[몭lling] so as to satisfy the increased Agni, it should not be too nourishing.

Foods like horse gram, millets, barley, green gram, honey and buttermilk are useful Along with what you eat, how you eat also matters a lot. One should take food only after the previous meal is digested.

Should take only adequate quantity of food. Half of the stomach is to be 몭lled with food and 1/4the with water. The rest of the stomach should be left empty.

Eat food within 3 hrs after cooking

Don’t eat too fast or too slow Chew your food properly, so that the food gets adequately mixed with saliva and the digestive enzymes are su몭ciently released

Don’t watch TV or Mobile, speak over the phone while having food Concentrate in your food only This also helps in the proper secretion of digestive enzymes. Avoid excessively pungent and sour food like pickles etc.

Medicines

Varadikashayam/Varanadikashayam-15ml + 45ml Luke warm water may be taken in empty stomach twice daily (6am & 6pm)

Vilamgadichoornam/Pathyadichoornam - 5 gm twice daily before food with Luke warm water

Ayaskrithi/Lodhrasavam - 30 ml twice daily after food.

Other than this Panchakarma treatment like Virechenam, Vamanam,Vasthy are found to be helpful in weight loss

Yoga

Pranayamam, Upavasam, Sooryanamaskar etc

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