Seven Secrets of Obesity Management

Are hidden in the word OBESITY itself. Have a look.

Dr. O.P.Verma 9460816360
Vaibhav Hospital, 7-B-43, Mahaveer Nagar III, Kota India

Organic-
Eat every thing organic.

Ban-
(1) All refined carbs( Potato, rice, maida & sugar) (2) processed food sold by malls, grocery shops, bakery, namkeen shops, sweet centers and restaurants like - bread, cakes, biscuits, cookies, uncle chips, kurkure, pasta, packed fruit juices, soft drinks, namkeen, kachori, samosa, burger, pizza, bhatura etc. All these are made with Maida & deadly fats containing trans fats, HNE and other chemicals) and (3) Bad fats ( hydrogenated oils and refined oils like soybean, safely, sunflower, corn oils etc. which are subjected to high heat, harsh chemicals & bleaching )

Exercise-
Do Cardio exercise like walking, jogging, cycling for 1 hour in the morning and 1/2 hour in the evening. Join a Gym to shape up your muscles.

Start-
(1) High fiber, high complex crabs like whole grains, pulses and legumes. (2) Good fats- cold pressed, kachhi Ghani ka unrefined Oil ( best are coconut, sesame, mustard oils ) & Omega-3 fatty acids ( flaxseed, fish & dry fruits ).Other fatty acid, omega-6 is abundant in vegetable oils such as corn, soybean, safflower, and sunflower oils as well as in the many processed foods made from these oils. Omega-6 fatty acids have stimulating, irritating and inflammatory effect while omega-3 fatty acids have calming and soothing effect on our body. Our bodies will loose weight when our diets contain a well-balanced ratio of these fatty acids, meaning no more than 1-2 times as much omega-6 as omega-3. Eat 30 gm FLXSEEDS daily. It has lot of Omega-3 fatty acids, anti-cancer Lignans, good proteins & antioxidants. Flaxseed creates a feeling of satiation. Furthermore, flaxseed stokes the metabolic processes in our cells & maintain required omega-3/omega-6 ratio. 8-10 glasses of warm filtered water are very essential for weight loss.

Include
proteins. Sunday ho ya Monday roz khawo do ande ( Eat two eggs every day). You should take 100 gms protein daily. Boiled chicken, eggs, fish, curd, soybeans & tofu are good sources of protein. It increases muscle mass, so you burn more calories and keeps your BMR high.

Try all fruits and vegetables. They have important vitamins, minerals, fiber, phytonutrients, complex carbs & antioxidants. Dark ones have more antioxidants.

Yoga & pranayam. Anulom vilom, kapalbhati, bhastrika etc. for 15 minutes a day will do miracles.