Increase in weight occurs due to an imbalance between caloric intake and calories expending or it can be genetic, the genes you are getting from your parents. Overweight or obesity is not a simple problem since it has a capacity to trigger approximately 53 diseases. Across the globe, there are two main reasons for the increase in body weight: an increased intake of energy-dense foods that are high in fat, salt and sugars but low in vitamins, minerals and other micronutrients and a sedentary lifestyle.
As per our ancient literature under "dincharya" or rules for daily routine, it is already recommend to eat a balanced diet and exercise regularly for proper body weight. Some common useful tips with itsknown and tested positive effects recommended for weight maintenance are
- Meal replacement with low carbohydrate-low glycemic index (GI) diet, high protein intake, and moderate fat consumption
- Some examples of food containing low carbohydrate which can be taken as a meal replacement are sweet potatoes, vegetables including leafy greens, cauliflower, oatmeal, lentils, chickpeas, skim milk, reduced-fat yogurt, sesame seeds, peanuts, flax seeds etc.
- Don't skip breakfast, eat high protein and high-fibre vegetables, salads and fruits that keep you satiated for longer.
- Reduce intake of high fat, alcohol, soda, sugar, sugar-sweetened beverages etc.
- Drink lukewarm water, with proper timings particularly in relation of food intake. Along with food, drink only 100ml water, rest 1-2liters of water should be taken in small quantity at regular intervals of 1hour.
- Try to avoid stress, depression divert from those situations and think positive
Recommended changes in the daily routine activity
- Do yogic exercise and walking for at least 30 minutes a day
- Don't be dependent on machines, try to avoid a sedentary lifestyle
- Increase your activity level
- Don't stay awake late at night, take good night's sleep.
Under the treatment options for obesity, the role of supplements comes in. For individuals who have other health risks with high BMI adjuvant treatments are prescribed along with weight-lost supplements. Anti-obesity drugs are only prescribed when the benefits of the treatment outweighs its risk.The major weight loss supplements used now-a-days are caffeine, Green Coffee Bean extract, green tea, chromium, calcium, Banaba leaf extract etc. As well, also the long term use of low carbohydrate diet program should be undertaken under medical supervision.
SRI LANKA