Introduction
Obesity means excessive increase in body weight. This puts unnecessary stress on various systems of the body, such as heart, circulation, respiration and excretion, which increases the possibility of many serious metabolic diseases, such as diabetes, high blood pressure, heart disease, arthritis and other diseases.
As a result, the person shows lack of energy, mental dullness and depression.
The main cause of obesity is overeating. The problem is not only in consuming too much food, but also in taking the wrong type of diet.
Excessive intake of fat, spices, sugary foods, sweets and refined foods increases body weight. Whereas a diet rich in grains, fruits and vegetables keeps the body weight balanced and also provides the best health.
Glandular secretion decreases in obese people. In these, the endocrine glands stop functioning properly, which leads to mental and emotional imbalance along with hormonal secretion.
Some people also become obese due to primary imbalance of thyroid, adrenal or reproductive glands. If a person is becoming obese even without excessive dieting, then endocrine imbalance or lack of exercise may be the reason for this.
Obesity – Symptoms and Causes
Symptoms-
Obesity is not a symptom in itself, but rather a medical condition in which there is excess body fat. It can lead to a variety of symptoms and health problems, such as:
♦ Increased body weight
♦ Shortness of breath
♦ Fatigue
♦ Joint pain
♦ Snoring or sleep apnea
♦ High blood pressure
♦ High cholesterol levels
♦ Diabetes or insulin resistance
♦ Heart disease
♦ Depression or low self-esteem
Causes-
Obesity can result from a combination of several factors, including:
Genetics: Some people may be genetically predisposed to gain weight more easily or have a slow metabolic rate.
Lifestyle: Poor dietary choices, high-calorie foods, excessive consumption of sugary beverages, and lack of physical activity can contribute to weight gain.
Environmental factors: Sedentary lifestyles due to access to unhealthy foods, technological advancements, and urbanization can increase the risk of obesity.
Psychological factors: Overeating may be a way to cope with emotional stress, depression or trauma.
Medical conditions: Certain medical conditions, such as hypothyroidism, polycystic ovary syndrome (PCOS) and hormonal imbalances, can contribute to weight gain.
Medications: Certain medications, such as antidepressants, antipsychotics, corticosteroids and some birth control pills, can cause weight gain as a side effect.
Yogic management of obesity
If a determined yoga practice is started every day, then all obese people can lose weight to normal levels. But the problem is that these people need a lot of motivation and willpower. They should themselves give up their habits and wrong eating habits and channelize the energy towards more healthy and creative work. The purpose can certainly be achieved by practicing yoga.
Asanas-
Here are some yoga asanas that can help in controlling obesity:
Surya Namaskar: A sequence of twelve yoga postures performed in a fluid manner, which provides a good cardiovascular workout and stretches several muscle groups.
Trikonasana: This pose stretches and strengthens the thighs, knees and ankles, as well as improves digestion and reduces anxiety.
Virabhadrasana: Warrior poses I, II and III help strengthen the muscles of the legs, arms and core, thereby improving balance and stamina.
Utkatasana: Strengthens the thighs, calves and spine while toning the abdominal organs and stimulating the heart.
Bhujangasana: This backbend helps strengthen the spine, buttocks and thighs, as well as stimulating the abdominal organs and improving digestion.
Dhanurasana: Stretches the entire front of the body, including the abdomen, chest and thighs, as well as strengthening the back muscles.
Paschimottanasana: A forward bend that stretches the spine, hamstrings and lower back muscles, providing relaxation and reducing tension.
Uttanasana: This pose stretches the hamstrings, calves and hips, as well as calming the mind and relieving stress.
Pranayama-
Brahmi and Nadi-Shodhan Pranayama are useful for regaining vitality, but those Pranayamas that increase appetite should be avoided. Simple Bhastrika practice increases metabolism and works on fat, so it can be done.
Shatkriya-
Neti and Kunjal should be performed daily and at least once in an ashram, one should practice the complete Shankhaprakshalana under expert guidance. Laghu Shankhaprakshalana should be performed once or twice a week. This helps to revive the blocked and sluggish digestive system, inactive liver and pancreas. As a result, one can experience physical lightness, increased biological energy and clarity of thought.
Relaxation-
Yoga nidra should be practised daily. Negative resolution should not be taken in this, because this may increase the habit of overeating. Such positive resolution helps in improving the dull and faulty lifestyle.
Diet tips for Obesity
Fasting cannot be recommended to obese people. It is very difficult for these people to follow a fixed fasting program, because after the fast is over, they react by eating twice as much as before with great zeal. Instead, one should eat nutritious and simple food at fixed times every day and should not eat anything between morning and evening.
To maintain the proper functioning of the liver, digestive system and heart, one should reduce the intake of sugar, sweets, fats, spices, milk and milk products, rice and refined food and consume only whole grains, fruits and green vegetables.
How many days of yoga to lose weight?
The number of days of yoga required to lose weight depends on various factors, including your current weight, metabolism, diet, intensity of yoga practice, and other physical activities. While yoga can be an effective tool for weight loss due to its ability to increase flexibility, strength and mindfulness.
Will Surya Namaskar reduce weight?
Surya Namaskar is a dynamic sequence of yoga postures that can contribute to weight loss when practiced regularly. It combines physical exercise, stretching and controlled breathing, which can help increase calorie expenditure, improve metabolism and tone muscles. Incorporating Surya Namaskar into your daily routine along with a balanced diet and other forms of exercise can aid in weight loss and overall fitness goals.
Frequently Asked Questions
Does yoga help with obesity?
Yes, yoga can be beneficial in controlling obesity. It may contribute to weight management by reducing stress, improving flexibility, promoting mindfulness, and encouraging healthy lifestyle choices such as better dietary habits and increased physical activity.
What asanas reduce obesity?
Several yoga asanas (poses) can help in reducing obesity by increasing metabolism, burning calories, and promoting overall well-being. Some effective asana include: Surya Namaskar, Trikonasana, Virabhadrasana, Utkatasana, Bhujangasana, Dhanurasana, Ustrasana, Setu Bandhasana.
How can we reduce obesity quickly?
Reducing obesity quickly requires implementing policies to promote healthy eating habits, increase physical activity, provide access to nutritious foods, and limit unhealthy food marketing.
Which type of yoga is best weight loss?
Dynamic and vigorous styles such as Vinyasa, Power Yoga, and Ashtanga Yoga are often recommended for weight loss because they involve sustained movement and can increase the heart rate, which can increase calorie burn.
Is kapalbhati good for weight loss?
Kapalabhati may indirectly aid weight loss by improving digestion, increasing metabolism and reducing stress.
Does Anulom Vilom will reduce belly fat?
It may indirectly support weight management efforts by reducing stress and promoting relaxation. Chronic stress can lead to weight gain, especially due to increased cortisol levels around the abdomen, so exercises like Anulom-Vilom can help manage stress and potentially prevent weight gain in the long run.
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