When we want to reduce our weight, most of us follow different types of diet and often avoid traditional food from the daily diet which may cause vitamin and mineral deficiency.
Some ill effects of the most commonly followed dietary plans:
1. Some diets suggest stopping consuming fats and oils completely. But we forget that vitamin A, D, E and K are fat-soluble and they work properly only in the presence of fats and oils. So, in the absence of oil, these vitamins can not be absorbed. Since vitamin d and calcium work together, we may still face ca deficiency even when we consume milk adequately.
2. Some diet recommend avoiding juicy fruits like mango, jack fruit etc, as they contain sugar. However, fruit sugar is fructose and when taken with fibre, it doesn't increase the weight; instead, they provide vitamin-like c, an etc.
3. Some diets advise avoiding rice, roti, dal etc. However, whole grains are a good source of vitamin b including niacin, thiamine as well as minerals like zinc, magnesium, iron etc.
When we often do not notice different changes and mild symptoms in our body which might occur due to vitamin and mineral deficiency from consuming an imbalanced diet regularly.
The most common symptoms include skin dryness, hair fall, headache, dark circles, vertigo etc.
Therefore, to achieve sustainable weight reduction, it is important to maintain:
- balanced diet
- physical activity
- proper sleep and
- sufficient water intake.
1) diet- reduce over all salt intake, eat more fish which is reach in omega fatty acid 3. Moderate consumption of red wine will increase good cholesterol (hdl). Chocolates dark reduces inflammation. Go for nuts like almonds, walnuts. Avoid oily, fatty food like cheese, junk food, whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter low-fat dairy products, such as low-fat milk, yogurt, fruits and vegetables
2) exercise do regularly walking, running, gym, take stairs, aerobic exercise.
3) yoga- yoga can help you improve your balance, flexibility, and strength. It can help you relax and relieve stress. Tadasana (mountain pose, bhujangasana, dhanurasan, ardha pincha mayurasana (dolphin pose), pranayam, etc.
4) monitoring- your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health. Learn the optimal levels for your sex and age group. After 40 years age go for cardiac investigation like ecg, 2d/ echo, tmt etc.
5) habits- take a good sleep, laugh out loud, find your happy place, read good motivational books, meditation for positive energy, avoid smoking direct indirect, take regular medicine if you are on it.
Obesity has been tagged as an epidemic in most developed countries. India isn’t doing well either, more than 130 million people are affected by obesity in India.
Moreover, we know that obesity is a risk factor of type 2 diabetes, cancer and heart problems.
What is obesity?
A person is considered to be obese when his or her BMI (body mass index) is over 30. What is BMI? BMI is the ratio of a person’s weight and height.
What leads to obesity?
The chief reason for obesity is calorie surplus. You are eating more calories than you are burning through your activities. These surplus calories accumulate in the body in the form of fat and you put on weight.
Few specific causes of obesity are –
Apart from these general causes, there are a few medical reasons why a person can become obese. They are –
How to get freedom from obesity?
Since obesity is largely a lifestyle disorder, making changes to one’s lifestyle can reverse the effects of obesity.
Few things you can do are –
Exercise daily - There simply is no alternative to exercise when it comes to obesity. Since obesity develops when there is a calorie surplus, physical activity will ensure that you don’t have extra calories in the body. A simple workout regimen of 30 minutes daily is adequate. Depending on the level of your fitness, you can choose low impact exercises like yoga and jogging or high impact ones like weight lifting and high-intensity cardio.
Be more active - Being more active when it comes to battling obesity is the most obvious solution but often underrated. Taking the stairs instead of the elevator or walking the last mile to your office will keep your body on calorie-burning mode.
Get your diet right - You have to eat healthily. There is no alternative to that. Get rid of sugar and unhealthy fats from your diet. Keep away from processed foods and the like. Consume natural foods as much as possible.
Portion control - You need to watch your portion. Eat three small meals in the day. Also, add variety in your plate, fill it up with salads, whole grains and lentils. They provide your body with essential nutrients while being low on calories.
Throw stress out - Stress can cause hormonal changes in the body that can make you obese. It can directly interfere with your hunger levels and lead to food cravings. Therefore, meditate on a daily basis to banish stress away. It will also help you develop a calm and peaceful mind.
The effects of obesity can easily be reversed if you take the right measures like the ones listed above. Follow these steps and watch your weight come back to normal levels.
Fertility needs a normal BMI (body mass index) which needs healthy eating and regular exercise plan. Losing even a few kilos can make a difference.
If you are obese, your raised bmi which means your (weight in kg. Divided by squate meter of your height) is bothering you then simple method is reduce the portion of your food. Select the plate for serving your food smaller than the regular one. This will help you to reduce the portion of the food served. Fill the half portion of the plate with fruits and vegetables and remaining half of the plate may be wiith the servings of your protein and carbohydrate needs. Another method is not to eat to full but make sure you start eating 10% less to make you full. And slowly reach to a target of eating 65% of the serving you were eating in past.
1. Eat sparingly and slowly. When the stomach is very full, there can be more reflux into the oesophagus.
2. Avoid certain foods.
3. Don't drink carbonated beverages.
4. Stay up after eating.
5. Don't move too fast.
6. Sleep on an incline.
7. Lose weight if it's advised.
8. If you smoke, quit.
9. Check your medicine and consult your doctor
Healthy foods, controlled portion sizes, and regular exercise — these are key components to losing weight. But if you have hypothyroidism, your underactive thyroid gland may also play a role.
If hypothyroidism is inadequately treated it can be harder to lose weight, since the thyroid is a large regulator of metabolic function. (weight gain is often the first noticeable symptom of low thyroid.) the most important thing you can do — for weight loss and for your overall health — is to get proper treatment for your hypothyroidism. However, making a few dietary changes may help boost weight loss success. Losing weight is never easy, but people who have well-controlled hypothyroidism shouldn’t struggle to lose weight more than anyone else, says leonor corsino, md, an endocrinologist at the duke center for metabolic and weight loss surgery in durham, north carolina.
Use these six strategies to jump-start weight loss with hypothyroidism.
1. Cut out simple carbs and sugars
Kelly austin, nd, a naturopathic doctor specializing in hormone disorders and the director of the prime wellness clinic in san diego, recommends a moderate- to low-carbohydrate diet that focuses on complex carbohydrates (think starchy vegetables and legumes) and avoids simple sugars (pass on the candy and soda). According to the linus pauling institute at oregon state university, foods with a high a glycemic load (like refined grain products and sugary drinks) may increase inflammation in the body. But Dr. Austin stresses the importance of eating enough calories because" low calories can cause a stress response and result in decreased t3 [the active thyroid hormone triiodothyronine] production,” she says.
2. Eat more anti-inflammatory foods
Anti-inflammatory foods can help ease joint aches and pains as well as depression, all of which can result from hypothyroidism, austin says. And anti-inflammatory foods can help soothe the immune system, which is often in overdrive in people with hypothyroidism, says tina beaudoin, nd, the president of the new hampshire association of naturopathic doctors and medical director of healthstrong integrative medicine in manchester, new hampshire. “an anti-inflammatory diet can help calm the immune system and excessive inflammation, and support adequate intake of the essential nutrients needed for healthy thyroid function, including magnesium, b vitamins, zinc, selenium, iron, and vitamin c,” Dr. Beaudoin says. Leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil are all good foods to battle inflammation. And this diet decreases the burden on the liver to metabolize highly processed foods, she notes. “healthy liver function is essential because the liver is responsible for converting 60 percent of t4 [the thyroid hormone thyroxine] to t3,” beaudoin explains.
3. Stick to small, frequent meals
Hypothyroidism slows digestive function, notes beaudoin. “eating smaller, more frequent meals with balanced macronutrients — quality proteins, complex carbs, and healthy fats — supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals" she says.
4. Keep a food diary
Your daily caloric intake can quickly skyrocket unless you log everything you eat and drink, Dr. Corsino says. It can also help ensure that you’re eating a balanced diet. “keeping a food journal is important for someone with hypothyroidism to track their macronutrient intake,” austin says. “a diet high in healthy fats, moderate proteins, and moderate to low carbohydrates is best for thyroid function.”
5. Move your body
Exercise is an important complement to a healthy diet in order to help burn calories, corsino says. But consider the individual case, austin says. “if a person is terribly fatigued, exercise can further suppress hypothyroidism" austin says" if a person has properly managed their hypothyroid and has the energy, exercise is encouraged.”
6. Take thyroid medication as directed
Thyroid hormone should be taken on an empty stomach first thing in the morning with plenty of water, corsino says. Don’t take it with any other medications and wait at least 30 to 60 minutes before eating breakfast. If your thyroid level still isn't where it should be when you take your medication properly, it could be affecting your ability to lose weight. Talk with your doctor about treatment adjustments that might be right for you.
The older one gets, the seriousness of maintaining a healthy lifestyle increases three-fold. We opt for healthy choices by adhering to certain kinds of foods, diets, and supplements. But when on a diet, how can one not include greens? here, we are talking about herbs and spices such as coriander, parsley, thyme, rosemary, and mint. Now, talking about mint – wouldn’t you be amazed to know that there is something known as japanese mint? well, we most certainly are amazed!
Japanese mint is a strong plant known for a plethora of reasons but mainly released as an essential oil due to the menthol that comes from the flowering herb. It is not just restricted to essential oil but is also popular as a japanese weight loss patch, which is used for losing weight on a specific body part. Now, let’s dig a little deeper and find the intricacies in detail.
Japanese mint is a plant, also scientifically known as mentha arvensis. To obtain medicine, the oil is removed from the parts that grow above the ground. The field mint is widespread all over asia and europe up to china and siberia. The plant is sturdy and a frost-immune herb that grows abundantly in high altitudinal conditions and survives areas of up to 1500 meters. When the leaves are rubbed, they release a strong menthol aroma and therefore are easily confused with peppermint. This mint is also the principal origin of menthol – a food flavoring agent. Besides, the japanese mint is also known for its oil and weight loss patches. Let us know more in detail.
Japanese mint is used for its medicinal and holistic properties.
Japanese mint oil
The japanese mint oil is used for various ailments such as common cold, fever, poor appetite, indigestion, gas, nausea, diarrhea, and irritable bowel syndrome (ibs). Furthermore, topical menthol present in this herb also helps in increasing blood flow and acts as a vasodilator. Besides, it has a mild aromatic fragrance which is a good addition in toiletries. According to a study in the journal of essential oil research, results show the feasibility of using japanese mint oil as a refreshing agent in toiletry products.
Japanese weight loss patch
Weight loss is a booming industry. From paleo diets to slimming patches and pills, a whole gamut of supplements and medications are available. Japanese people are popular for their toned physique and glowing skin. Lately, the mint patches are creating a stir in the weight loss market as they are easy to use and effectively free from side effects. These skin patches claim to show results in two ways: boosting metabolism and decreasing appetite. Others promise benefits like boosting energy, lowering blood pressure, and improving focus. However, the british journal of pharmacology suggests that future studies are required to establish the genuineness of this product.
Word of advice: japanese mint oil is not advised during pregnancy, for breastfeeding mothers, or even those who are sensitive to allergies. As a prudent measure, it is not recommended for use for children under the age of four. It is advisable to consult with the doctor if you are a first-time user.
Green tea is made from unoxidized leaves and is one of the less processed types of tea. It therefore contains the most antioxidants and beneficial polyphenols.
green tea is loaded with nutrients and plant compounds that can have positive health effects and drinking green tea may even help you lose weight. The caffeine and catechins it contains have been shown to boost your metabolism and increase fat burning.
Some of the most essential benefits of drinking green tea are as follows: