Obesity is a condition in which a person has too much body fat. Obesity happens when you consume more calorie than you use or burn. The requirements and balance for calorie-in and calorie-out vary amongst different individuals.
Factors that could increase the likelihood of becoming obese include; overeating, living a sedentary life, eating high-fat or high-carbohydrate foods, drinking too much alcohol, not exercising enough, and genetic tendencies.
The unfortunate part of obesity is that it is a major risk factor for a number of diseases and conditions. Such diseases and conditions include; arthritis, stroke, heart disease, diabetes, and a number of cancers.
The 2 common ways to evaluate your weight and assess the health risk associated with your weight is through Body Mass Index and Waist Circumference Measurement.
Here are some tips and good practices, to consider, when dealing with obesity and weight loss;
- Include protein in your diet. Proteins make your full fast and they require more calories to metabolize.
- Curtail your consumption of sugars.
- Drink more water. Water flushes out toxins and is a good substitute for beverages that are high in sugar and calorie.
- You should use smaller plates for your food servings. Smaller plates help you change the way you perceive food portions.
- Include exercises, such as cardio and/or resistance training, to your weekly routine.
- Avoid processed foods. Processed foods are high in added sugars, calories, and added fats.
- Consume more fruits and vegetables. Fruits and vegetables are healthy and weight-loss friendly.
- Avoid drinking your calories. This simply means you should avoid drinking energy drinks, sugary soft drinks, and sugary fruit juices.
Below are home remedies and natural treatments for obesity and weight loss;
1. Olive Oil
Olive oil is packed with vitamin E, oleic acid, and powerful antioxidants. Plus, it has a high percentage of monounsaturated fats which helps to lower the bad cholesterol in the body. Since many animal products contain saturated fats, you should substitute them with olive oil. Most dieticians recommend that you take one tablespoon of olive oil before a meal.
2. Incorporate Eggs Into Your Diet
Studies have shown that when you incorporate egg into your breakfast and maintain an energy-deficit diet, you reduce your chances of getting obese by 65%. Ideally, eggs contain healthy fats, high-quality protein, and essential vitamins which make them some of the healthiest foods you can eat. Another unique property that makes eggs weight-friendly is the fact that they contain low calories. A generous serving of two eggs and vegetables will have about 300 calories.
3. Plum Leaves
Over the years, plum leaves have been a secret weapon for obesity thanks to their antioxidant properties. Plum leaves contain a lot of fiber which helps to keep the body’s sugar levels stable. Besides that, plum leaves increase the excretion of bile in the intestines which leads to the reduction of cholesterol levels in the body. Take plum leaves once in a while.
4. Drink Black Coffee Before Workouts
Black coffee is a low-calorie beverage that aids in stimulating your metabolic activity. Furthermore, it contains caffeine which helps in the absorption of glucose into your bloodstream. To get the full benefits, you should take one cup of coffee before you begin your workout. It will give you extra energy to burn more calories. Don’t take more than two cups of coffee.
Grapefruit has been used for decades to help people shed extra weight. Grapefruit is not only a detoxifier but also an appetite suppressant. Due to its high concentration of protein kinase, it helps the body use that excess fat. Drink grapefruit juice early in the morning to flush out the toxins from your body. You may also want to drink the juice after a meal for better digestion.
6. Quit Smoking
The lifestyle change that comes with smoking is likely to trigger your weight gain. The most interesting part is that you can reduce your abdominal fat when you quit smoking. While most people who quit smoking are likely to substitute their oral fixation with snacks, if they can resist the urge to snack too much and take up exercising instead, the health benefits would be immense. Quitting the bad habit of smoking is a good way to lose your abdominal fat.
7. Avoid Salty Snacks
When you take excess salt, you make your heart work extra hard to pump the blood through the vessels. This can lead to high blood pressure. While salt will not help in reducing weight, it will make the body retain a lot of water which can scale up a few pounds. Conversely, when you avoid taking too much salt, your body is able to expel the excess water. Therefore, you should avoid taking processed foods with high salt content. Furthermore, be careful when using condiments like mustard, soy sauce, and ketchup. To ensure you keep a watch on your salt intake, pay close attention to food labels. Try to stick to low-sodium foods.
8. Lemon Juice
Lemon juice has amazing fat burning properties. It takes care of your health since it’s loaded with dietary fiber, vitamin C, and minerals. Just incorporate this remedy into your diet, and you’ll notice the results in no time. Also, strive to take a cup of lemon the first thing in the morning. If you want an additional boost to your metabolism, add black pepper. Follow this regimen for three months.
Ginger contains leptin compound which makes you feel full. Not only that, ginger stimulates the digestive enzymes and increases the pH in the stomach. Furthermore, ginger helps your body to use the stored fat efficiently. To get rid of belly fat, chew a fresh ginger root every day before meals. Alternatively, make some ginger tea by mixing one tablespoon of ginger powder with one glass of water. You can also add some lemon or honey to taste. Drink the mixture before meals.
Cabbage is rich in potassium, vitamin C, fiber, and other nutrients. In addition to that, cabbage contains tartaric acid which prevents sugar from being converted to fat. Also, when you add cabbage to your daily diet, you benefit from its high fiber. You should take raw cabbage alongside your meals to keep obesity at bay.
11. Detoxifying Teas
Detoxifying teas aid in removing toxins from your body which makes the body function to full capacity. Since detox teas contain caffeine, they help in burning more calories by raising the metabolic rate. Scientific studies have also shown that caffeine assists in the breakdown of fats by increasing your adrenaline levels. For these reasons, you should kickstart your day with a detox tea. Boil one teaspoon of coriander seeds and one tablespoon of cumin seeds in a pot of water for 10 minutes. Start with one cup and then increase your consumption gradually. You’ll notice positive results in a few months.
12. Apple Cider Vinegar (ACV)
ACV is packed with acetic acid which helps your body to use fat instead of storing it. Additionally, the acetic acid has fat burning properties. For this remedy to work, you should take ACV alongside starchy foods like potatoes or rice. Just mix two tablespoons of unfiltered vinegar in a glass of water and drink every morning before meals. Stick to 2 tablespoons to avoid reducing your blood potassium levels.
13. Cayenne Pepper
Cayenne contains capsaicin which helps to burn calories by speeding up your metabolism. Capsaicin also suppresses excess appetite. Put some ground pepper in a glass of water and then squeeze some lemon juice. Drink the solution for a few months and you’ll see noticeable results. If you can’t handle the pungent taste of cayenne, you can add it to your daily meals.
14. Aloe Vera
Apart from being a great source of polysaccharides, aloe vera boosts your metabolism and keeps your system toxin-free. Moreover, aloe vera lowers your glucose level which then helps prevent the accumulation of fats. Take fresh aloe leaves and scoop out the pulp. Then, put them in a blender together with one cup of citrus juice and blend for a few minutes. Drink the juice every day until you get your desired results.
Tomatoes contain manganese, magnesium, vitamin A, C, and K. Furthermore, tomatoes contain low calorie and high fiber. To get rid of that uncomfortable tummy fat, take lots of raw tomatoes to lower your bad cholesterol levels. You may also want to add them to your salad or make a tomato smoothie.
16. Green Tea
Green tea contains catechins which increase your level of metabolism. Green tea is also rich in vitamin C, chromium, zinc, and other trace minerals which limit fat absorption in your body. To combat obesity, drink three cups of green tea every day.
17. Honey And Cinnamon
Honey helps to boost metabolism while cinnamon stabilizes your blood sugar levels. To combine the two, mix one teaspoon of cinnamon powder with one tablespoon of honey. Pour the mixture into a cup of water. Drink one cup of the mixture before breakfast. For best results, use this regimen for a couple of months.
If you want a long-lasting solution for weight loss, you should take yogurt on regular basis. A research study revealed that yogurt supports your fat burning mechanism. Unlike other animal products, yogurt contains low fat and is rich in calcium. Yogurt also optimizes nutrient absorption and speeds up the digestion process. If you can’t tolerate other milk products, you can enjoy the benefits of yogurt without boosting your calorie intake.
19. High-Fiber Diet
Whole grains, vegetables, and fruits help to promote a healthier body weight. They pass through your system without causing the blood sugar to spike. While such diets have no fat burning properties, they make you feel full without adding extra calories to your diet. Also, high-fiber foods are good for your the health of your gut bacteria which are linked to reduced risk of obesity.
20. Spicy Food
Hot chili peppers contain capsaicin which causes people to feel full. They also aid in burning of fat by boosting your body’s metabolism. You can also make spice powder using cumin seeds, bay leaf, fenugreek seeds, cinnamon stick, and turmeric powder. Use these spices in your meals to improve the taste of your meals while increasing your metabolic rate.
21. White Kidney Bean
The best way to avoid excess weight is by reducing your body’s ability to absorb carbohydrates. Furthermore, white kidney bean is similar to common bean (Phaseolus Vulgaris). However, white kidney bean helps prevent the body from breaking down carbohydrates into sugars. That’s why white kidney bean supplements are believed to promote weight loss. If you have fresh beans, soak them for 8 hours, discard the water, then, boil the beans. Once they are fully cooked, grind them and add to your sandwich filling.
22. Lemon And Honey
Honey is rich in antioxidants while lemon helps in boosting your metabolism and lowers your bad cholesterol levels. Combine the two by mixing one spoonful of lemon juice and two spoonfuls of honey in a cup of water. Drink in the morning, between meals, and before bedtime. This regimen will ensure you don’t get hunger pangs at night. You can also add pepper for better results.
23. Oolong Tea
Oolong tea possesses antioxidant properties that help to fight obesity. It prevents fat cell proliferation and aids in accelerating your rate of metabolism. Additionally, the polyphenols, in oolong tea, induce weight loss by burning the body fat. To get rid of food cravings, take the tea in the afternoon. It’s also important that you take a cup of oolong tea 30 minutes before you begin your workouts.
24. Kalonji Nigella
Kalonji Nigella (black cumin) is used as a spice in most Asian cuisines. The seeds are rich in fiber which plays a major role in combating obesity. Furthermore, Kalonji Nigella suppresses fat accumulation by breaking down the fat cells. To make this remedy for excess weight, boil five seeds and let them steep for 30 minutes. Strain, add some lemon, then take one glass every day. Do not use more than 5 seeds, too many can be harmful to your health.
Triphala is a combination of 3 dried fruits bibhitaki, haritaki and Amalaki. You can get Triphala powder from any health store that sells Ayurvedic medicine. To make the tea, mix a half tablespoon of Triphala powder with one tablespoon of psyllium husk and a pinch of flaxseed powder. Add the mixture in a cup of warm water and let it steep for three minutes. Drink the tea 30 minutes before going to bed. While the tea may not have a nice taste, it has amazing body cleansing abilities.
26. Avoid Crash Diets
Crash dieting slows your metabolism because the body responds by conserving energy. Worse still, the body begins to break down its mass. Although you might have a slight weight reduction, you’ll add more weight in the long-run.
27. Add Proteins In Your Diet
Proteins are major macronutrients that help the body to function optimally through immunity support, building strong tissues and by boosting your metabolism. Additionally, proteins aid in curbing hunger and stabilizing blood sugar. Above all, proteins support your workouts by ensuring you don’t lose too much muscle. A diet rich in protein will make you feel full quickly. If you want to eat fewer calories, just take a high-protein breakfast and you’ll notice the effect.
28. Avoid Taking Too Much Sugar
According to medical experts, sugar should be called a “sweet poison”. For this reason, you must get rid of products with added sugar to drop those extra pounds. This extra sugar is usually hidden in processed foods. Unfortunately, it could be difficult to figure out how much sugar a product has.
29. Drink More Water
When you drink more water, you get that extra detoxification to burn more calories. You can also drink water before meals to reduce appetite. Simply put, when you drink more water and take less food, you lower the risk of weight gain. The best way to ensure you take lots of water is by substituting sweetened beverages with water.
30. Increase Your Vegetable Intake
People who consume more vegetables are able to manage their weight better than those who don’t. Unlike most white grain foods, vegetables take longer to digest, thus, leaving you full for a longer period of time. For instance, spinach contains thylakoid which helps to curb the feelings of hunger. Furthermore, vegetables contain a lot of water which promotes the release of excess water.
31. Eat Smaller Portions At Regular Intervals
This is one of the most effective tricks for weight loss. Ideally, when you eat a smaller portion, your brain registers you’ve taken a full meal. For this remedy to work, you should start using smaller plates. However, eating smaller portions, you supply your body with limited energy. It’s also advisable that you take dinner early enough to give your body enough time to digest the meal.
Probiotics are the “good” bacteria in our bodies. Clinical studies show that probiotics boost the immune system and improve your digestive health. They also aid in breaking down those nutrients the body cannot easily digest to important fatty acids. Furthermore, these beneficial bacteria, in probiotics, ensure that you “harvest” fewer calories from your diet.
33. Get Enough Sleep
Although this looks virtually impossible, it does work. When you sleep, you minimize your cravings for unhealthy food. Secondly, sleep will help you feel fuller for longer. A new study revealed that you are likely to have hormonal imbalance if you don’t get enough sleep. Thirdly, if you sleep, you’ll burn your calories better especially if you sleep after a workout.
34. Resistance Training
One of the side effects of losing weight is muscle loss. This means you’ll start burning fewer calories. To prevent muscle loss you should lift heavy weights. You should spread your workouts throughout the day. Working out is the most effective way to keep your metabolism high.
Apart from their excellent medicinal properties, mushrooms are low in calories, fiber, and satiate you when eaten. You should throw in a few mushrooms in your dinner. A serving of 200mg will give about 70 calories which are less than most fats and carbohydrates. Additionally, mushrooms are rich in selenium which helps in detoxifying the body. Selenium is unique to a certain class of vegetables. While the results are better in women, men should not ignore the benefits. Always add some mushrooms in your grocery bag. Mushrooms could also serve as a substitute for meat in your diet.
36. Intermittent Fasting
Intermittent Fasting is an eating pattern that vacillates between periods of eating and periods of fasting. Think of it as a “feast and famine” way of eating and living. Intermittent Fasting helps you consume less overall calorie without any restriction on calorie intake during your eating period. There are various health benefits of intermittent fasting. These benefits include; loss of weight and belly fat, lowering your risk of type 2 diabetes, as well as helps in reducing oxidative stress and inflammation in the body.
37. Oat Bran
Oat bran is rich in fiber which helps you to eliminate nonmetabolic waste more effectively. Oat Bran also contains beta-glucan which has a significant impact on your body fat. Most people who are overweight will release extra sugar in their bloodstream which then turns into fat. That means when you take oats, you’ll reduce your glucose levels which in turn lowers your cholesterol levels.
38. Calcium Supplements
Calcium has a crucial role in regulating fat absorption in your body. In other words, calcium binds more fatty acids in your intestines, thus, inhibiting the absorption of fat. It also increases thermogenesis to boost metabolism. Although this mineral will not magically melt away your weight, it will show positive results after many months of use. Your doctor should advise you how to take the supplements.
This is a Chinese herb with amazing health benefits. Using ginseng is a straightforward way of losing weight naturally. Basically, the herb prevents accumulation of fats in the body by boosting your level of metabolism. Moreover, ginseng keeps the blood sugar in check. If your glucose levels are low, which ginseng would help you achieve, less fat will be deposited in your body. This remedy should not be used by lactating mothers. Before you buy those slimming pills, try ginseng.
40. Evening Primrose Oil
For over four decades, the effectiveness of primrose oil has been tested in combating excess weight. It works by activating the cells that facilitate the burning of fats. Furthermore, the oil is rich in omega-3 fatty acid which is linked to weight loss. To get rid of the excess weight, you should take two capsules of primrose oil supplements every day. You may experience some mild digestive issues but they would disappear with time.
41. Eat Slowly
Your appetite for meals is controlled by hormones. Every time you finish eating, your body produces ghrelin hormone which helps to control the feeling of hunger. In return, this hormone sends a message to the brain to confirm you’ve eaten. The process takes a couple of minutes giving your brain enough time to receive the signals. When you eat quickly you deny your brain the time it needs to receive the signals. According to experts, when you eat slowly you lose about 100 calories per meal.
42. Stick To A Low-Carb Diet
Always take healthy carbs like sweet potatoes, brown rice, oats, fruits, etc. When you remove carbohydrates from your diet, your body will use protein and fats as the main energy source which would help to reduce your weight. It’s good to note that carbohydrates consist of starch, fiber, and sugar so not all carbs are equal. You should concentrate on consuming carbohydrates that are rich in fibers such as vegetables. Some cheat meals may not be necessary but will help in regulating fat burning hormones like thyroid and leptin.
43. Calorie Counting
The first cautionary measure when reducing weight is to know what you are eating to lose weight. To do this, you must keep a diary of everything you consume. For this to be perfect, you need to synthesize the fat burning hormones through a combination of vitamins, minerals, and fats in every meal. Remember, when you eat more carbs, you trigger the release of insulin which is likely to inhibit the process of burning fats.
When you have an idea of how much calories you are consuming, you can have an idea of what you need to take to reach your weight loss goals. Instead of writing a diary, take advantage of the electronic tools available. In the long-run, you may not have to count your calories if you stick to low carbs.
44. Substitute Sugar With Honey
To shed that extra weight, you should minimize the consumption of all forms of sugar. In most cases, the biggest contributors to sugar intake are refined foods. With this in mind, the best natural sugar you can take is honey. Since it does not have artificial sweeteners, it would decrease the risk of being obese. You can use honey in your coffee or tea. Also, check your meals to ensure there are no artificial sweeteners.
45. Avoid Taking Sodas And Diet Drinks
Sodas are rich in phosphoric acid which reduces the level of magnesium and phosphorus in your body. These two minerals ensure your immune system is functioning properly. Moreover, sodas contain a high level of fructose which can lead to tissue damage and can result in diabetes. Besides that, diet drinks contribute to weight gain since they contain artificial sweeteners. It’s advisable that you choose other drinks such as fresh fruit juices or lime water.
46. Curry Leaves
These leaves are used as an aromatic herb in Indian dishes. They contain an alkaloid which helps to reduce the cholesterol level in your body. Furthermore, curry leaves stimulate the digestive enzymes to break down more food. To get rid of the excess weight, chew some curry leaves every day. They work well when on an empty stomach.
47. Cardio Workouts
There is no secret formula for reducing weight; you have to lose the calories. Ideally, the type of exercise you choose will determine how you’ll lose the calories. If you are obese, participate in cardio activities like jogging, power walking, running, or cycling. First, do the workouts for 40 minutes and then extend to one hour once your fitness level improves.
48. Limit Sedentary Activities
Sedentary activities allow you take in more calories without burning any fat. This is a direct ticket to obesity. While excess weight is linked to age, genes, and body size, the most variable factor, to weight loss or weight gain, is the physical activity you get on a daily basis. So, avoid spending too much time playing video games or watching TV. Instead, engage in some physical activities.
49. Mint Leaves
Mint leaves have qualities that promote overall weight reduction. They contain caffeine and catechins which boosts the body’s metabolism. They are also rich in fiber which helps to reduce the cholesterol level in the body. Numerous studies have shown that eating mint leaves or taking mint tea, can help to give a sense of fullness after eating. This means you’ll feel more satisfied after taking a small meal accompanied with mint leaves or mint leaves tea.
50. Coconut Oil
Coconut oil has a powerful effect on your metabolism thanks to its unique combination of fatty acids. Coconut oil also reduces your appetite making you eat less. Since reducing weight is all about calories intake, it’s crucial that you replace your cooking oils with coconut oil. However, this does not mean that you need to use a lot of coconut oil to reap its benefits. Two tablespoons per day are enough.
51. Avoid Eating Fast Foods
Most people have a tendency of eating fast foods when on the go. However, fast foods are unhealthy especially when they contain huge amounts of carbohydrates, fat, or sodium. Such foods only give empty calories. It’s crucial that you avoid taking some of these shortcuts if you’re determined to achieve your weight loss goals. Just take your time and prepare a healthy meal.
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