• September 29, 2023



Obesity or excessive weight is something that many of us are struggling with these days. There are many reasons for getting over weight like undisciplined lifestyle, hormonal imbalance, genetics, stress, some operation one underwent, etc. The reasons can be many but one thing is clear that if one is determined to lose his or her weight then he or she can definitely achieve the optimum weight he or she desires for. What is overweight or what is underweight or what is optimum weight is something that one must decide for himself. There are many medical measures of what is overweight, underweight or optimum weight but as long as one is feeling good, happy & strong one can be considered as healthy irrespective of his or her weight. Because the definition of health is state of body & mind being well & free from illness. The way your body looks is completely different from the state of your body is in. One person may look fit & fine but inside his body may not be well. There are many cases where the person is young, looks healthy and is of optimum weight according to his/her height & age but still the person gets a heart attack or brain stroke or even death. Then there are many other cases where the person looks a bit over weight but his body functions are working in optimum condition and the person lives a long and healthy life, however such cases are few but the point here is that keeping our body in proper functioning state is different from looking a particular way. You may choose the way you want to look, but you must feel & be healthy & fit, for yourself and your friends & family.

Now many of us wishes to lose weight either for health reasons or they want to look in particular way, whatever the reason may be, losing weight is not that complicated. There are many people who have struggled really hard to lose weight and have not got desired results but losing weight is not that hard if we imply some basic protocols. Losing weight is a holistic approach; it is more of bringing change in lifestyle to reach to an optimum weight. Here I am sharing some basic tips that anyone can apply and lose weight easily. However before applying these techniques taking a professional advice in person is a must.


Eat your meals on right time, so if we talk about 3 meals a day then your breakfast must be around 8 to 9, your lunch must be around 12 to 1, and your diner must be around 6 to 7. These are the most optimum times for indulging meals. Now you must be wondering who decides whether these times are right or wrong, well our body does as our body is sync with prakriti (nature), during the day there are times when our digestive fire is very high, eating meals at these times reaps maximum nutrition from the food. Our body is set to work with time, at early morning it is in optimum condition, later it is ready to do some physical and mental work and then it asks for little rest. Understand this when we eat food on awkward times like lunch at around 3 or 4 pm and diner around 10 or 11 pm, our body is not in optimum condition for the digestive process, our body is ready for rest, but now we have eaten so late and our body that wants to rest but now it has to work. Tell me what you will do if your boss calls you at midnight and asks you to do the office work, you may do the work but not willingly & efficiently and so is the case with your digestive system. Your digestive system will not work efficiently and instead of converting food into muscles, bones and blood it will try to convert it into fat. If someone is eating food at awkward times from a very long time, he or she must be having problems like acidity, heartburn or gas, and they may also develop high blood pressure, obesity or stress. You may see this in people above the age of 21 as when the body is young it may get away with it. So eating food on right time not only will lose fat but will also keep you overall healthy. If one eats just 2 times a day it is best and one must then have first meal at around 10:00 am to 11:30 am and second meal around 07:00 pm.


Drink warm water often. Research shows drinking warm water is very good for your digestive system and also it is good for weight loss. But best thing you can do is take a table spoon of honey in tapid warm water or 1 table spoon of lemon in tepid warm water or both. It can literally do wonders. One may think that honey is so much sweet how it can help in reducing weight but in a study done on 55 patients, researchers found that honey caused a 5.8% reduction in LDL and a 3.3% increase in HDL cholesterol. And patients recorded weight loss of 1.3%. If we talk about lemon, it is rich in Vitamin C and Vitamin C is known to cut down the cholesterol molecules literally. So taking lemon and honey in tepid warm water, 2 to 4 times a day can be a great support in weight loss and even fat loss. But make sure water must not be boiling as honey when cooked becomes poisonous. Heat water till a certain temp and pour it in a cup and then add honey and lemon.


Maintain a healthy gap between your meals and your sleep. Make sure to make at the least 3 to 4 hours of gap between your 2 meals, if the meals are heavy and 2 to 3 hours if the meals are light, also make sure to keep a gap of 4 hours between your last meal and bed. The objective here is to give rest to your digestive system. When our digestive system is at rest it is not producing any type of fats rather our body starts utilizing all the sugar and fats that is stored in blood and near visceral organs. The more you intermittently fast the more your body will utilize the stored fat. Maintaining a gap of 6-8 hours during day time between two meals and more than 12 hours during night time is the most optimum way of intermittent fasting. But make sure while your body is utilizing stored fat you don’t make arrangements for storing more fat. This brings me to the Tip no 4.


Cut down your sugar and fat intake completely. Especially those added sugars. These added sugars contain fructose. Fructose is a simple form of sugar but it creates resistance in body against leptin. Leptin is a hormone produced by body which regulates hunger and fructose by influencing it creates more hunger cravings. So try to avoid added sugars. Also excessive sugar gets converted into fats, so reduce your sugar intake to minimum. Also avoid fried items as they contain trans and saturated fats which you must avoid if you want to get slimmer.


Walking is the most basic form of exercise that you can do. Simply walking can shed a lot of calories from your body. People have lost 5-8 kgs of weight in a month just by simply walking. Moreover in walking you do not have to make a lot of planning and efforts all you need to do is get started. If you can take out spare time to walk like in the morning or evening, it is best but even if you cannot you can start walking to nearby stores for your shopping or you can start avoid using lifts. You can even also start walking in your bed room or living rooms watching your daily shows. Our objective here is to shed as many calories as possible and walking can be a very basic but powerful to achieve this goal.

So these were the 5 easy tips you can employ to shed weight and improve your lifestyle. Many of my students have lost to 3 to 4 kgs of weight in a month by employing all the 5 tips. However one must take advice of a health professional first.

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