Obesity Management & Tips to lose weight at Home

Obesity is one of the pandemic affecting all over the world for past one to two decades. Obesity affects irrespective of age, sex and is mainly due to overall lifestyle changes. It is not pertained to cosmetic concern alone; it is a medical problem which increases the risk of other non-communicable diseases and health problems such as heart disease, High Blood pressure, Diabetes and certain cancers. This article, we will see about Obesity Management and tips to lose weight at Home.

What is Obesity?

Obesity means weight that is higher than what is considered healthy for a given height. BMI is a screening tool to identify whether you are obese or not. BMI is calculated as person’s weight in kilograms divided by the square of height in meters. There are many websites to calculate your BMI by just filling your height and weight. You can utilize that. Remember, BMI does not measure your body fat directly.

Lets take a rough calculation, your ideal weight should be height in centimeters minus hundred. If you are 165 cms in height , your weight should be around 65kgs {i.e 165- 100}. When you are obesity, consider in consulting the related professional for obesity management.

What are the causes of Obesity? – Read here

Obesity Management and tips to lose weight at Home:

When you consult a medical professional for managing your obesity, they will assess you by these 5 As. Sharing this converted 5 A’s into a subjective mode in order to create awareness when you want to lose weight at home.

5 A’s – Ask, Assess, Advice, Agree & Assist

Ask:

Ask yourself about your willingness to change. Explore your commitments range in a non-judgmental manner.

Assess:

Assess your BMI, waist circumference and obesity stage; Explore drivers and complication of excess weight

Advice:

Get advice from a Health professional about the health risk of obesity, benefits of moderate weight loss, need for a long term strategy and treatment options {Disease involvement}

Agree:

Agree with reality i.e realistic weight loss expectations, targets, behavioral changes and specific lifestyle modifications and treatment.

Assist:

Seek assist from health professionals for identifying and addressing barriers.

Tips to lose weight at home:

Chew your food completely:

According to Time, “Some preliminary research has found that chewing until “No lumps remain” increases the number of calories the body burns during digestion: about 10 extra calories for a 300 calorie meal”. So chew your food completely because it helps to lose weight, improves digestion, feel fuller and additionally it helps in practicing Mindfulness.

Activate your Brown Fat:

Basically, we are having two types of fat in our body, White fat and Brown fat. This brown fat helps you to lose weight. Here are the 3 simple ways to activate your Brown fat

Bathing with cold water – When you have ice baths and cold showers, it activated the brown adipose fat and muscles and releases two hormones irisin and FGF21. These hormones then burn white fat and help you to lose weight. Beware of Cold shock!!

Active exercise: Exercise is the one way to activate your brown fat

Avoid night time exposure to light from TV and Gadgets in order to regulate melatonin hormone which is helping in activating the brown fat in your body

Maintain Gut Health:

There is a link between your gut health and obesity. Maintaining the good gut health helps you to lose some extra pounds and gives the energy and motivation to do exercises. Diet rich in vegetables, legumes, fruits, Pro-biotics {yogurt, traditional butter milk, idly batter, pickles} and Pre-biotics{Garlic, Onions, Banana, Apple, oats, Barley} helps you to maintain your gut health.

Ensure your Vitamin D:

Studies showed that there are an effect of Vitamin D on weight loss by suppressing the storage of fat cells and effectively reduce the fat accumulation in the body. Monitor your Sunlight exposure.

Intermittent fasting:

There are many methods of intermittent fasting, but 16/8 method is significantly effective and easily doable irrespective time, place and work. Fast for 16 hours and take your eat within 8 hours. Here you don’t worry about calories intake. Initially, you may feel some tiredness but when you do it continuously, your body will adapt for it. Intermittent fasting helps to regulate Insulin mechanism and blood pressure. So people who are having Type II Diabetes Mellitus and Hypertension also can do intermittent fasting.

Exercises:

When coming to obesity management, without exercise it won’t complete. Doing exercise at empty stomach {Water can take} switch the aerobic mechanism immediately and helps you to lose weight faster. Thats why, doing exercise before 9 Am is highly beneficial.

Self- care activities:

Taking care of Mental & Emotional Health plays a vital role in weight loss journey as well as to lose weight.
Self-discipline and will power plays a significant part in losing weight at home. Here are some tips to increase your will power
Build Habits using the above tips and focus on consistency. Train your brain to follow your orders.
Prefer warm water every time and drink hot water immediately after eating helps you to lose weight at home.

Take away:

Obesity management and weight loss is a journey. It needs courage, discipline, will power, motivation, consistency to achieve it. Start small, focus it, be persevere and patient, undoubtedly you reach your goals.