Obesity is a state in which there is a generalized accumulation of excess fat in adipose tissue in the body leading to more than 20% of the desirable weight.
- Obesity has several adverse health effects and can even lead to premature death.
- Obesity leads to high blood pressure, high blood cholesterol, heart disease, diabetes, gall bladder stone and certain types of cancer.
- Over-eating and reduced physical activity together lead to obesity. However, genetic factor can also lead to obesity.
Causes for Obesity
- Obesity and over-weight are caused by a chronic imbalance between energy intake and energy expenditure.
- High intake of dietary fat also causes obesity.
- Poor exercise and sedentary lifestyle are the main causes for obesity.
- Complex behavior and psychological factors also cause over-eating and thus lead to obesity.
- Metabolic errors in energy utilization may favour fat accumulation.
- Obesity in childhood and adolescence can lead to adult obesity.
Ideal Body Weight
Desirable body weight is weight for height of young adults at their best physical performance. The most commonly used measure is Body Mass Index (BMI) and it is computed by dividing weight in kilogram by the square of the height in meter.
How to Reduce Weight?
- Eat less fried foods.
- Eat more fruits and vegetables.
- Eat more fiber rich food items like whole grains, grams and sprouts.
- Do regular exercise o keep the body weight within normal limits.
- Slow and steady reduction in body weight is advised.
- Severe fasting may lead to health hazards.
- Enjoy a variety of foods needed to balance your physical activity.
- Eat small meals regularly at frequent intervals.
- Cut down sugar, fatty foods and alcohol.
- Use low-fat milk.
- Weight reducing diet must be in rich in protein and low in carbohydrate and fat.
Meditation for weight control
Meditation is relaxing. It increases self-awareness, so you're less likely to succumb to emotional eating when you're practicing meditation.
Meditation enables you to pay attention to what you are doing. You become mindful of your actions or its consequences, including eating. For example, when you pay attention to how your body reacts to having a steak or a cheeseburger, you'll find that you feel sleepy and sluggish and that your thinking gets fuzzy. As a result, you think of better choices.
When you meditate, you concentrate on your breathing while dismissing any distracting thoughts. This takes practice. After about 10 minutes a day of practice, you'l1 soon be able to get your mind off of food in any stressful situation.
There are typically four steps in a meditation process.
- Set aside a special place you can go each day. This is your meditation spot where you won't be disturbed. A corner of your bedroom is often a good place to meditate.
- Sit in your most comfortable place, either on the floor with your back supported or in a chair. If you like, you can lean against a wall, using a cushion for added support. There are special positions available such as lotus position for meditation. You can learn more about them in our Meditation Infocenter.
- Initially, concentrate on just breathing, without trying to control or change your normal breathing pattern. Later we will add another things like adding a mantra etc.
- Dismiss distractions. If you get distracted by passing thoughts, avoid delving into them. Tell yourself that you'll deal with them later. Then return to concentrating on your breathing. If you find that your thoughts keep racing, keep a pad and pencil nearby. Write down the worries, concerns, or problems that you're afraid will distract you from meditation and promise yourself that you'll deal with them when you're done.
Combining Meditation and Imagery
One of the most powerful mind-body techniques involve combining meditation and imagery or visualization. For example, take a mental vacation while you are meditating. This is a great way to cope distractions that invariably cope up when we are meditating.
Close your eyes and concentrate on a soothing, tranquil place where you feel safe and calm. As distractions flutter through your mind, remind yourself that you'll deal with them when you're finished meditating. A quiet beach is often an ideal mental destination. Picture yourself resting on the sand. Feel the sun on your skin, hear the water lapping the shore, listen for the sounds of seagulls, or see the ships gliding out to sea. You can use the same routine for any beautiful, serene place that calms you or a place where you have some good associations.
Source: Portal Content Team