Diet to reduce over weight

Health is wealth.But now a days so many health problems are affecting human beings.One of the major reason for major health problems is over weight.Now a days it is common problem for children as well as adults.Health problems related to over weight are high blood pressure,increased cholesterol,diabetes,arthritis and depression.

Factors or reasons for over weight are-

Hereditary
Hormonal imbalance
Sedentary life style
Stress
And over eating.
Among these reasons over eating is the main reason for over weight.
      Our body requires energy and is measured in calories.Our body weight has direct relation with the amount of calories  that we take as food and the amount of calories we burn in the form of physical activities of day.If our weight remains constant means we are taking same amount of calories that we burn each day.If we starts gaining weight means it is the indication that our calorie intake is more than the number of calorie we burn in our daily activities.
In olden days people used to eat for maintaining good health.They used to follow dinacharya,rutucharya and live long with out any illness.It is clearly explained in Ayurveda that''annat jayate buddhi''.That shows that food has direct role over mind.Sathvik ,rajasik and tamasik three types of food are explained in Ayurveda.Among them sathvik is the best food and tamasa is the rejected food. Now a days what we are using canned foods,frozen foods .junk foods all are tamasa in nature.  Usually we eat for taste and not for good health.We get tempted with high calorie food stuffs like fried items,junk foods etc.These food stuffs are high in fat,sodium and sugar.They does not contain any nutrients our body needs to stay healthy.Excess fat in these food stuffs accumulates in our body and we gain weight and could become obese.More weight we gain more we will be at high risk of serious chronic illness like heart diseases,diabetes,arthritis,fatty liver.High level of sugar  makes our metabolism under stress and pancreas secrets  high amount of insulin to maintain normal blood sugar level.High level of sodium  causes negative effect on renal function  .It may lead to kidney  diseases.

How to reduce weight

Here we have to follow two steps
1.Reduce the number of calorie intake.
2.Increase the number of calorie we burn through physical activity.
We gained weight slowly.So it should reduce slowly.Sudden weight loss is not good for our body.Now a days gastrectomy,liposuction are the method to reduce  over weight But this is not possible for all people.Here are some tips to reduce weight and one sample diet chart.This is for information. you can consult Naturopathy centers like Hasanadka Wellness Centre for more guidance.
1.Always use fresh and organic food stuffs.
2.Drink 2-3 litres of water/ day.
3.Avoid high calorie food stuffs like-non vegetarian food,oil fried,milk products likecurd,butter,cheese.ghee,ice cream,sweet etc.
4.Avoid bakery food .
5.Use plenty of fresh fruits and vegetables.They are low in calorie.They will give the feeling of full stomach.They are rich in fibre and high anti oxidants(vitamin C and E,folic acid,alpha and beta carotene.)These helps to ease constipation, lower cholesterol level and helps to protect body against harmful free radicals.
6.Don't eat full stomach.Fill your stomach half portion with solids,1/4 portion with liquids and leave1/4 portion empty.
7.Immediately after dinner don,t sleep.Give at least2-3 hours gap between dinner and sleep.
8.Replace soft drinks with  butter milk or tender coconut or fresh vegetable soup.
9.Instead of oil fried items use steam cooked foods,oil free dishes like pulkha,rice ball,idly,salads.

Diet chart

Drink one cup of water early morning after brushing teeth.
Drink honey with lemon juice half an hour before break fast.That is for 200 ml of water add 5-10ml of honey and 1 tsp of lemon juice and mix well.

For breakfast

Pulkha/dry chapati-1
Or rice roti:1
or oil free dosa:1
or idly (small):2
   
      +sprouts+ one piece of papaya(or any fruit except banana)

For tea break

Take tender coconut water/buttermilk/herbal tea according to the climate.

For lunch

Rice:1 small cup+2cups of boiled vegetable(with out oil)+rasam+buttermilk OR
Dry chapati/pulkha:1+boiled vegetable/raw salad with sprouts

For evening tea

Herbal tea/coconut water according to climate.

For dinner

Dry chapati/pulkha:1+Boiled vegetable/raw salad+ 1 piece of fruit.

This is just sample.You can change accordingly.Other than this if you take high calorie diet burn it through physical activity.surely you will get result.