5 Mantras to get rid of Obesity (Excess fats)

Obesity is the excess fat disposition in the body resulting in overweight. In today's scenario around 70-80% of the population are suffering from obesity. From several research study we have come to know that India is having the second highest obese population and it is still increasing the number at an alarming rate. We never know when India is going to rank first in terms of population suffering from obesity. 

Obesity is not a one-day result. It takes years to develop and once developed it dives deep into the body and start affecting the vital organs in long run and resulting in several heart diseases, high blood pressure, diabetes, stroke and so on. We all know why people are gaining fat and weight, how they are gaining weight. It is easy to gain weight rather than to lose it but it is not impossible to bounce back to normal health.

Now the million dollar question is how this particular disease is capable of attracting most of the people towards it.

Though we are living in a developing country but due to advancement of technology we want to utilize every bit of it which leads to a sedentary life with approximately no physical activities. Now a days we are usually indulged towards unhealthy food habbits, consuming alcohol, smoking, habbits of inadequate sleep etc.and these are main causes of obesity.

Therefore presenting 5 mantras to get rid of Obesity for the people who are genuinely struggling with obesity and want to transform their life.

1#Consume less bad fat and more good fat:

Everyone used to consume fats in their regular diet. But do we really think about which fat is good and which is bad fat. Many of us may have no idea about bad fat and good fat even if someone is aware of but may not remember while preparing the regular meal list. So let me remind you with a glimpse of what bad fat and good fat is.

Good fats are of two types-

PUFA-Polyunsaturated fatty acids

MUFA-Monounsaturated fatty acids

Unsaturated fatty acids are healthy for our body. Some of the foods which contains unsaturated fats or good fats are- Nuts and seeds, avocado, avocado oils, olive, olive oils, fish(salmon), eggs, yogurt etc.

Bad fats are the trans fat and saturated fats. Saturated fats are unhealthy for our body. Saturated fats usually remains in solid form in room temperature. Some of the foods containing saturated fats or bad fats are- Butter, whole milk, cheese, sour cream, cocoa butter, beef and pork fat, dark chicken meat and poultry skin etc.

2#Consume less processed and sugary foods:

Processed foods are those which are easily available in the market as ready to eat foods. You can just bring it and put it into the oven for 2minutes after that it will be ready to serve. It is recommended to avoid this processed foods because several falvours and preservatives are added for taste and also to preserve the foods for long time. Many a times which may be unhealthy for your body. Some easily available and frequently usable processed foods are- flavoured nuts, microwave popcorn, dried fruits, fruit snacks etc.

3# Eat more fruits and vegetables:

Fruits are rich in vital nutrients which are good for health and helps in the maintenance of our body. Most of the fruits are naturally low in fat, sodium and calories and no fruit contains cholesterol. Fruits consists of potassium, dietary fibers, vitamins and folic acids. Some of the fruits recommended for obesed people are- avocado, orange, watermelon, strawberries, guava, lemon, pears, grapefruit etc.

Vegetables are the important source of necessary nutrients such as potassium, dietary fibers, vitamins etc. Some of the recommended vegetables are- spinach, cauliflower, broccoli, chillies, carrot, beans and peas etc.

4#Eat plenty of dietary fibers:

Dietary fibers are not only for obese people. It is important for everyone to stay healthy.

Foods rich in dietary fibers are wholegrain breakfast cereals, fruits such as berries, pears, melon, vegetables such as broccoli, carrots, sweetcorn, peas, beans and pulses etc. 

5#Be consistent with physical exercise:

It is important to choose health food but it equally important to think how to burn the extra calories because the basic mantra to balance your body is to burn the amount of calories you intake.

So these are the 5 mantras to get rid of obesity only for those people who are the real action taker and those who genuinely want to transform their health. And I am sure if you are here at the end of the blog you are surely an action taker. I hope these will definitely help you to witness difference in your life and help you to bounce back to your normal healthy life. Thank you so much. If you find this helpful please drop a comment in the comments section. Thank you.

HOW LIFESTYLE AFFECTS YOUR HEALTH

Lifestyle-The way of your living.

WHAT?

Lifestyle disease- Any disorder of discomfort which occurs due your faulty or unhealthy lifestyle. This diseases are directly linked with the way of living your life. It depends upon your physical activity, your food, your duration and quality of sleep etc.

HOW?

How this lifestyle diseases occurs. Do it occurs within short exposure to unhealthy lifestyle or it takes length of time?

The onset of this lifestyle disease is insidious, they take years and years to develop and once it occurs it doesn't want leave the person. Putting on and on the unhealthy activities into your health causes this diseases. This diseases are commonly caused due to lack of physical activities, unhealthy eating habbits, pollution, consuming alcohol, smoking, having drugs etc.

WHY?

Though we are living in a developing country but due to technological advancement we want all the luxuries in your life to make to make your life easy, counting from remote control activities to receiving everything by just one click which is fair enough. But this luxuries day by day leads you towards a super sedentary life, leads you to less or no physical activities and less social as well. Now a days you have lots of friends on digital platforms but as soon as your internet goes down you start feeling lonely, your anxiety starts, you may go deep into stress and depression as well.

Here are 5 most common Lifestyle diseases:

1.Obesity- One of the biggest lifestyle diseases that are seen in India is obesity. This usually happens because of eating unhealthy foods, eating lot more foods than one should and also die to less physical activities.

2. Diabetes- Especially diabetes type II which is a non-insulin form and usually develops in adults due to poor eating habbits and unhealthy lifestyle.

3. Heart diseases(CVD)- Any irregularity or abnormality which affects the heart muscle and blood vessel walls is considered as cardiovascular diseases. It may cause due to smoking, high cholesterol etc.

4. High blood pressure(Hypertension)- Under normal circumstances the normal value of blood pressure is 120/80. If it is anyway higher it will be considered as high blood pressure. Although there are some exceptions. It happens due to increase in stress level, eating too much of salt in food, obesity, some genetic issues etc.

5.Cancer- There are lots of controversies regarding the causes of cancer. However some study have shown the unhealthy food habbits and smoking are one of the main reasons which causes cancer.

Here are some facts regarding Lifestyle diseases in India:

Fact1- India has the highest number of diabetics at 50.8 million according to WHO, though only 11% of the population has health insurance.This figure is set to increase to 73.5million by 2025.

Fact2- 25 million suffer from CVD which amount 60% of the global figure.

Fact3- According to National Family Health Survey, India has the second highest obese population with 155 million and the number is increasing at an alarming rate.

Fact4- 100 million Indian suffer from high blood pressure

Fact5- India has over 2 million registered cancer patients.

Now,  just imagine yourself how safe or how vulnerable you are. If you are into a healthy  lifestyle then congratulations! you are safe! and if not then this is the right time to wake up, this is the time to take your call. Wake up, shake it off a bit and start taking actions.

If you are the one who is suffering or the one who is prone to it or the one who can resonate with it, please type in the comment section below.

Thank you

Dr. Nasira.S

5 proven ways, how to prevent yourself from lifestyle diseases.

Lifestyle disease:

Lifestyle diseases are those which occurs due to your unhealthy lifestyle pattern, your way of living, adopting unhealthy habbits for long and so on. This diseases are directly linked with the way people live their life.

Lifestyle diseases may be of physiological or psychological. It is easy to understand that when your physiology is being hampered by your lifestyle, it creates disharmony physically and when it hampers psychologically it creates mental illnesses. 

Psychological illnesses due to faulty lifestyle may be depression, anxiety, phobia, stress, mood disorder, impulsive control disorder, obsessive compulsive disorder, substance use disorder, dissociative identity disorder, addiction and abuse, Alzheimer's disease etc.

Physiological diseases due to faulty lifestyle are hypertension, diabetes, cirrhosis of liver, cancer, CVD, Obesity, COPD, stroke etc.

Causes and consequences:

The main cause is the way of living. Habbit of smoking cigarettes, tobacco, consuming alcohol, late night parties, food habbits which doesn't suits you etc. 

Prolonging this lifestyle can lead to a miserable and irreversible consequences and even may lead to death.

5 recommend tips for how to prevent yourself from lifestyle diseases:

There are several ways to prevent lifestyle diseases but the main focus should be on mind make-up. If you want to change yourself without changing your mind, without your mind being focused on it, I am sorry! no single magic could help you out. But if you are really an action taker, no one in this entire world can let you down. You should rule your mind not the society. Your health should be your priority, no matter what. So, if you are a struggler of health, if you are the one who really wants to accept the pain for a positive change, if you want to convert yourself to the better version of yourself, the following five tips is for you.

1.Focus on mind make-up:

Ones you set your mind towards change, whether it may be your food habbits or other habbits, you are going to face thousands of pokes from all around you and from within you. Here comes the importance of mind make-up. You should prepare your mind well,you should be clear about  your "WHY" so that your pain through the journey of change couldn't break your moral.

2.Self analysis: 

No one in this world knows you better than you yourself do. Give yourself time to analyse the inner you so that you can find out the flaws which may lead to disharmony of your health on long run. As soon as you could screen yourself you will be able to start rectifying yourself.

3.Replace your flaws with goodness:

Ones you could identify your flaws such as you are suffering from breathing difficulty and at the same time you are a smoker, or if you are suffering from fatty liver or liver cirrhosis and at the same time you are alcoholic, or if you are a hypertensive patient and your diet contains high quantity of salts, etc then these flaws could easily be ebolished from your life. No doubt it would definitely require your dedication and devotion for your health. As you ebolish those habbits you could put on some healthy habbits such as jogging, running, cycling, yoga, meditation, adding new healthy flavor on your diet chart etc.

4.Be good to yourself: 

Now there may a question in everyone's mind that "why won't one be good to him?" If we are already good to ourselves I am really happy to hear that. But if you are good to yourself do you really behave good with yourself? Do you ever ask yourself to eat good and healthy food? Do you ask yourself to not to disturb your sleep cycle? The most possible answer would be "NO". So this is the high time to be good to ourselves. You are your only care taker, you know your mind well, your body well, your spirit well, so you are the one to who is responsible to take care of it.

5.Be consistent:

Everyone used to say every now and then that consistency is the key of success. And I totally agree with this. Because this the hardest part to follow. If you put your efforts to analyse yourself, found out the flaws, replaced those by goodness, also you are good to yourself but for a few days and then you resume your earlier activities, do you think anything will get to change in your life? No right. Only consistency can bring the change.

This was all about the tips regarding the prevention of lifestyle diseases. If you are the one who is suffering from or are prone to it and if you can resonate with please drop a message. If you want to have further information about this you are welcome to my Facebook group "Health Harmony Community". Thank you so much for your patience to read this till the end. Thank you.