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Obesity 

Let us see about it ; 

     It is a excessive fat accumulation in the body due to processed foods and lack of exercise.

Do u know how it occurs? 

      It occurs mainly due to 

         Eating more foods 

         Lack of exercise 

         Drinking lot of alcohol 

         Being in a sedentary lifestyle

To reduce it... Our ways as 

1) Yoga : 

       Here we see some interesting asanas which reduce our body weight and balance weight in our body.

      These are some asanas which focus on the part and have some effective results if practised regularly.

 Asanas : 

   1) Bhujangasana ( cobra pose) 

  Procedure: 

  Steps

1)Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.

2) Keep your legs close together, with your feet and heels lightly touching each other.

3) Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso. 

4) Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.

5) Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms.

6) Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up 

7) Maintain the pose while breathing evenly for 4-5 breaths. 

8) Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

9) Repeat 4-5 times.

Benefits: 

    -It tones the abdominal organs 

    -Reduces the belly fat 

    -It opens the lungs and increases the oxygen intake .So it increases the blood circulation and eliminate the toxins 

 2) Chair Pose (Utkatasana)

   Procedure :

    1)Stand straight with your feet together and arms by your side.

    2) Take a deep breath and raise your arms straight up. Your palms should be facing each other, your elbows should not be bent.

   3) Now exhale and bend your knees, so your thighs are almost parallel to the floor. 

   4) Straighten your back and push your tailbone to the ground to get into the final position. The top of your thigh bone should be pushing towards your ankles.

   5)Try to stay in this pose for 15-20 minutes

Benefits: 

      -It also reduces our belly fats 

      -It tones our thigh muscles and reduces the thigh fat 

     -It improves  heart health and it improves or metabolism 

    3) Bridge pose (Setu Bandha Sarvangasana

    Procedure: 

     1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.

     2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.

      3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.

     4. Breathe and hold for 4-8 breaths.

     5. To release: exhale and slowly roll the spine back to the floor.

  Benefits:

     -It strengthens and energize the body 

     -It also reduce our belly and hip fat 

     -It also reduces the thyroid problems 

    4.Dhanurasana( bow pose ):

 1) Lie flat on your stomach, with your arms placed beside your body and feet hip-width apart

2) Now, gently fold your knees, and try to place your ankles on your buttocks

3) Hold your ankles with your hands

4) Try to lift your thighs and chest off the ground, as high as possible

5) Now try to maintain this position for about 30-60 seconds

6) To get out of the posture, leave your ankles and lay straight again

7) Relax for some time 

8) Repeat

Benefits: 

    -It reduses the excessive fat present in the waist 

   -It also tones our abdominal organs 

   -It also reduces the belly fat

  PRANAYAMA:  

         Pranayama helps to increase the metabolism in the body. And it includes

      1) Bhastrika pranayama

      2) bhramari pranayama 

   MUDRA :  

     1) Linga mudra  

 It helps in weight loss by improving the body's metabolism. The heat generated with this mudra obstructs the growth of a toxic substance called 'Ama,' which is known to accumulate fat in the body

   BANDHA: 

      1) UDDIYANA BANDHA : 

           Stand with a distance of 1 to 1.5 feet between the legs.

            Bend the knees as if one is about to sit in a chair and place the palms firmly on the knees. The pressure should be on the arms so that the abdomen can relax.

            Bend the shoulders a little towards the front and the neck slightly downward.

Inhale deeply and then exhale either through the nose or mouth. While exhaling, try to pull the muscles of the abdomen inwards. Lift up the ribs a little bit and pull the muscles from within with a gentle push upwards. The muscles of the abdomen must be relaxed at this time, so that they can be pushed up. These results in the muscles of the diaphragm being pushed upwards and a vacuum created in abdomen.This is the final stage of Uddiyan Bandha.

              Try to remain firmly in this pose for as long as one can hold the breath out comfortably.

              When one needs to inhale slowly release the bandha by releasing the muscles of the abdomen back to the normal position.The diaphragm will also be restored to its normal position.

              Relax the strain in the shoulders and neck area and start inhaling gradually.

               After inhaling completely, bring the arms by the side and straighten the legs.

 For women : 

       -It also tones the reproductive organs 

       -Regulates the menstrual cycle

       -Reduces the excessive belly

Diet : 

    Some natural diets are there to overcome our excessive calories. Let's see about the interesting ones 

  Foods which should be included: 

     1) Beans: 

           It has lot of Rick fiber and protein and it also slow in digest. So it also increase the satiety.

     2) eggs: 

           Eggs are an excellent source of protein, nutrients, and healthful fats. 

      In research paper,the researchers said that eggs can help people feel more satisfied and stop them overeating.

      3) low carbohydrate foods:

            Excessive carbohydrates can leads to earlier deposition of fats and leads to excessive craving and end up in eating even after satiety stops 

      4)Intermittent fasting:

             One of the best method to give rest for the digestive system to get the overall well being.

      Overall, This is often achieved by controlling portion size, reducing intake of carbohydrates, total fat and saturated fat and increasing intake of proteins and fiber from fruits and vegetables, all aiming at decreasing the diet’s overall energy density and enhancing its satiating effect. 

 Foods should be avoided: 

     French fries and potato chips

     Sugary drinks

     White bread

     Candy bars

     Pastries, cookies, and cakes

     Ice cream

        These are the processed foods which increases the fat content that stored in the body and it increase the body weight and it's leads to obesity.

Key msg to home: 

      Let's take this facts and do some yoga and diet and relief of disease  and live with nature.

     Mainly calorie restriction is the key role.

     The follow up of yoga brings biological changes in the body and it takes time to regularise so don't give up until your stable.

     Diet can be followed by small changes in your food but don't have to put in a heavy diet to get sick of it.

                STAY HEALTHY

Thank you ..if you have doubts let us know in the comment section !