Obesity – How To Lose Weight at Home and Prevent Overweight?

Obesity is a significant global issue, affecting more than one-third of adults worldwide. It can lead to various health problems like heart disease, stroke, diabetes, and certain types of cancer. Obesity can also cause low self-esteem and depression. Losing weight can be challenging, so it’s important to be patient and kind to yourself. Before starting any weight-loss program, consult a doctor. There are many resources available to help you achieve your goals, such as dietitians, exercise specialists, and support groups. Preventing obesity is crucial for improving the quality of life for people of all ages. Alongside medical treatments, there are also home remedies that can aid in weight loss and overall health improvement. Here are a few home remedies for obesity that you can try.

Obesity or Overweight

Also known as Motapa (Hindi/Urdu), Laththapana (Marathi), Utal paruman (Tamil), Feipang (Chinese), obesidad (Spanish), obesidade (Portuguese), Sthulata (Bengali), ozhireniye (Russian). Obesity is excessive deposition or storage of fat in adipose tissue, results from consumption of food in excess of physiological needs. It is a condition in which an individual is significantly overweight, and an excessive amount of body fat has accumulated under the chin and on the breasts, belly, buttocks, and/or thighs.

How Obesity Impacts Personal and Social Life?

Obesity is common among people in Western countries and among the higher income groups in developing countries. Extra fats puts a strain on the heart, kidneys and liver as well as the large weight-bearing joints such as the hips, knees and ankles, which ultimately shortens the life span. Obese individuals with an apple shape (fat in the upper body or abdomen) are at greater risk of medical diseases than those with a pear shape (fat confined to the lower body or hips). Over the past three decades, the proportion of obese adults has doubled from 15 percent to nearly 36 percent. The number of overweight children has tripled. More than 30 percent of children and adolescents are overweight or obese.

The Body Mass Index (BMI) Formula

The Body Mass Index (BMI) is reached by dividing your weight in pounds, multiplied by 703, by your height in inches. Ideal BMI is 20 – 25, Over wight BMI 25 – 30, Obese BMI is 30 + and Underweight BMI 20 or less. If you have a BMI of 27 or more, you double the risk of high blood pressure, heart disease, and gallstones, and are 14 times more likely to contract diabetes. If it is over 30, you have 4 times the risk of heart disease, high blood pressure, and gallstones, and are 30–50 times more likely to contract diabetes. You are also 4 times more likely to get degenerative arthritis.

Facts About Women Obesity

For most of the women obesity is liable to occur after pregnancy and at menopause. A woman usually gains about 12 kgs. weight during pregnancy. Part of this is an increase in the adipose tissue which serves as a store against the demands of lactation. Many women gain more and retain part of this weight. They become progressively obese with each succeeding child. Certain hereditary factors of the endocrine system, such as excess production of growth hormone, may contribute to the condition. Certain drugs, including steroids and oral contraceptives, can change the metabolism and produce weight gain, as can insulin. Addictions, including alcohol and cigarettes, are often associated with obesity. Obese women are more likely to be at risk from cancer of the ovaries, womb, and breast; obese men are at risk from cancer of the colon, rectum, and prostate.

Effects of Obesity

Obesity is disorder in which the gastric fire is strong, but the cellular fire in the tissue is relatively low. Whatever excess food or calories a person consumes are not burned and instead turn into adipose tissue, leading to overweight and obesity. Overweight persons are susceptible to several diseases like coronary thrombosis, heart failure, high blood pressure, diabetes, arthritis, gout and liver and gall-bladder disorders. It create diminished efficiency and a predisposition to diabetes, hypertension, low libido, arthritis and ultimately, obesity reduces happiness.

What Causes Obesity?

  1. The main cause of obesity is excessive intake of calories beyond the body’s energy requirement. Which is generally results from overeating.
  2. From an Ayurvedic point of view, there are 3 main causes of this condition – eating too much, sitting too much, and doing too little.
  3. Persons who are generally bored, unhappy, lonely or unloved, those who are discontented with their families, or social or financial standing usually tend to overeat as eating is a pleasure and solace to them.
  4. Obesity is sometimes also the result of disturbances of the thyroid or pituitary glands.
  5. A prosperous life, a sedentary job, and lack of exercise are the major contributors to obesity.
  6. Frequent munching between meals is also detrimental to maintaining a healthy weight.
  7. Psychological stress promotes weight gain for several reasons. The stress hormone cortisol and other stress induced hormones increase appetite. Moreover, cortisol pushes us toward high calorie foods. This hormone also promotes deposition of visceral fat. Chronic stress depletes those feel-good chemicals called endorphins and the brain chemical dopamine, which is associated with pleasure.
  8. Eating delicious food releases endorphins and dopamine, making us feel better. It’s no surprise that recurrent stress promotes compulsive overeating.

How To Lose Weight at Home?

14 Best ways how to lose weight at home? to get rid of excessive fats and weight.

1. Avoid Deep Fried Food

For any home treatment, balanced selection of foods is very important, which provide the maximum essential nutrients with the least number of calories. Cut the word diet from your vocabulary, as in “going on a diet.” The word derives from the Latin diaeta, which means “daily routine.” What you want is a pattern of eating that makes you look and feel good. if you embark on a restrictive “diet,” you will probably feel deprived. When eating out, another useful tip is to look for main courses that are roasted, baked, or steamed. Choose vegetable side dishes rather than fries.

2. Honey

Honey is very effective for obesity. Start with 10 grams of honey with hot water. Increase the dose gradually. Honey mobilizes the extra deposited fat in the body and puts it into circulation which is utilized as energy for normal functions.

3. Meal Portion

According to Ayurveda, the best policy regarding meals, is to skip breakfast entirely, then take your biggest meal at noon. Supper should be light. Don’t snack between the two meals. If you can’t skip breakfast, then take main meal early in the day. Have a light lunch and a lighter supper or skip supper if possible. Push away from the table sooner. It takes your stomach 20 minutes to register the fact that it’s full. Don’t wait for that delayed response. If you’ve ceased to be hungry, take a break.

4. Nettles

Nettles are good diuretics and generally help the metabolism. Try drinking nettle tea before meals.

5. Honey Lime

Fasting on honey – lime juice water is highly beneficial in the treatment of obesity without the loss of energy and appetite. Take one spoon of fresh honey mixed with a juice of half a lime in a glass of lukewarm water and taken at regularly intervals. Those who can’t control eating – whenever you become hungry, drink a cup of hot water with 1 teaspoon honey and 10 drops of lime juice added. This will be a good substitute for eating and will help to melt the fat.

6. Copper Water

To treat obesity as well as liver and spleen disorders, thoroughly wash some copper pennies and boil them in a quart of water (or boil a quart of water in a copper vessel) until half the water remains. Take 2 teaspoons of this copper water 3 times a day for a month. It is also helpful to buy a copper drinking glass, fill it every night with pure water, and drink the water in the morning. Copper reduces fat. It is also a good tonic for the liver, spleen, and lymphatic system and helps in curing anemia.

7. Grapefruit

Drink a glass of freshly squeezed grapefruit juice every morning to cleanse, help break down fats, and suppress appetite.

8. Lemon Juice Diet

Another effective remedy for obesity is an exclusive lemon juice diet. On the first day take nothing but plenty of water. On the second day mix juice of three lemons with equal amount of water. Increase one lemon each day until it reaches to the juice of 12 lemons per day. Then start decreasing the number of lemons in the same order until it reaches to three lemons in a day. You may feel weak and hungry on the first two days, but afterwards the condition will be stabilize by itself.

9. Indian Herbal Formula

Here is an herbal formula that will help you lose weight. Mix together kutki, chitrak, shilajit, and punarnava in 3:3:2:5 ratio. Take 1/2 teaspoon of this mixture twice a day with 1 teaspoon honey, before meals.

10. Sleep Enough

Get enough sleep. Sleep deprivation leads to changes in nervous system function, hormone release, and inflammatory chemicals that increase hunger, decrease satiety, and favor visceral fat deposition. People also are less likely to exercise when they feel tired. Studies have linked chronic sleep deprivation, night-shift work, jet lag, and nocturnal behaviors (eating late, going to bed late, and arising late) with weight gain.

11. Cabbage

Cabbage is an effective home remedy for obesity, as it contains tartroric acid which inhibits the conversion of sugar and other carbohydrates into fat Hence, it is of great value in weight reduction. A helping of cabbage salad would be the simplest way to stay slim, a painless way of dieting.

12. Yoga and Pranayam

Bhastrika pranayama (Breath of Fire) will increase the rate at which your body burns off fat.

13. Chinese Herbalism

Increase your intake of foods that are bitter, pungent, astringent, and hot, which will encourage your body to eliminate waste more efficiently. Cut down on salty, sweet, and sour foods.

14. Fletcherism

Fletcherism is discovered by Horace Fletcher. Try Fletcherism to reduce some pounds within six months for sure. It is consist of 4 main, simple rules:

  1. Chew your food to a pulp or milky liquid until it practically swallows itself.
  2. Never eat until hungry.
  3. Enjoy every bite or morsel, savoring the flavor until it is swallowed.
  4. Do not eat when tired, angry, worried, and at meal-time refuse to think or talk about unpleasant subjects.

Preventive Tips for Obesity

Apart from above mentioned ways about how to lose weight at home?, here are few tips to prevent overweight.

  • Store food out of sight. Experiments show that when candy is placed prominently in offices (rather than tucked away in a drawer), people tend to eat more of it.
  • Exercise is an important part of weight reduction plan. Choose your favorite activity from running, swimming, rowing and other outdoor sports.
  • Try sauna baths, steam bath and heavy massage as per your convenience, as they help to reduce weight.
  • Excessive drinking cold drinks and eating fatty fried foods, dairy products such as cheese, yogurt, and ice cream, and consuming excess sugar and carbohydrates can cause over weight.
  • Don’t sleep during the day. Daytime sleep slows down metabolism.
  • In between meals, if you like to munch, eat raisins, which are a mild laxative. Don’t eat corn chips, which are salty and fatty and difficult to stop eating; don’t eat popcorn either. You might also try celery sticks or carrot sticks.
  • Eat fresh fruit rather than fruit juice or dried fruit. Because they are higher in water (and are therefore more filling), 2/3 cup of juicy grapes slakes hunger better than 1/4 cup of raisins, even though both pack 100 calories. Fruit juice is packed with sugar naturally contained in fruit but without the hunger satisfying fiber.
  • People who have high cholesterol or who suffer from obesity should be cautious about using ghee (clarified butter).


Q. What are some tips for sticking to a healthy diet for controlling obesity?
  1. Clean your pantry: Clean pantry and refrigerator to remove processed foods. Processed foods are often high in calories, fat, and sugar, which can lead to weight gain. Limit processed foods as much as possible and opt for whole, unprocessed foods instead.
  2. Make a grocery list: Planning meals ahead of time is important when it comes to maintaining a healthy diet. Make a list of healthy foods you plan to purchase when you go grocery shopping to help keep you on track.
  3. Eat more veggies: Eating more vegetables can help you control your weight by adding low-calorie, nutrient-rich foods to your diet. Incorporate a variety of vegetables into your meals and snacks to ensure you’re getting a variety of nutrients.
  4. Keep healthy snacks on hand: Having healthy snacks on hand at all times can help you avoid unhealthy snacks that can lead to weight gain. Stock your pantry with healthy snacks such as nuts, seeds, fresh fruit, and air-popped popcorn.
  5. Choose lean proteins: Lean proteins such as fish, poultry, and beans are a great way to get the protein you need without the added fat and calories. Choose lean proteins when making meals and snacks.
  6. Eat smaller portions: Eating large portions can lead to overeating and weight gain. Aim to eat smaller, more frequent meals throughout the day to help control hunger and cravings.
  7. Stay hydrated: Drinking plenty of water throughout the day can help you feel fuller and avoid overeating. Aim to drink at least 8 glasses of water per day.
Q. What defines obesity?

Obesity is defined as having an abnormally high and unhealthy proportion of body fat. It is typically assessed using a person’s Body Mass Index (BMI). A BMI of 30 or higher is considered obese, while a BMI of 25 to 29.9 is considered overweight.

Q. How do I control obesity?
  • Eat more nutritious foods and fewer processed snacks.
  • Exercise regularly, aiming for at least 30 minutes of physical activity on most days of the week.
  • Drink plenty of water.
  • Cut back on sugary drinks and alcohol.
  • Get adequate sleep.
  • Manage stress.
  • Avoid emotional eating.
  • Track your food intake and physical activity.
  • Speak to your doctor about any medications that might help you achieve your goals.
Q. What are the major causes of the obesity?
  • Unhealthy Diet: Eating too much junk food, fast food, and processed food can lead to obesity. Consuming too many calories and not getting enough physical activity can also contribute to weight gain. 
  • Lack of Exercise: Not getting enough exercise can lead to weight gain. Physical activity helps to burn calories and can help to prevent weight gain. 
  • Genetics: Genetics can play a role in obesity. Obese parents are more likely to have obese children. 
  • Age: As people age, their metabolism slows down and they tend to lose muscle mass. This can lead to weight gain. 
  • Medications: Certain medications, such as steroids, can lead to weight gain. 
  • Stress: Stress can lead to weight gain because people often turn to food for comfort. 
  • Sleep: Not getting enough sleep can lead to weight gain. Lack of sleep can cause hormonal changes that can increase appetite. 
  • Medical Conditions: Certain medical conditions, such as hypothyroidism, can lead to weight gain.
Q. Why is obesity rarely seen in Japan?

Obesity is rarely seen in Japan for a variety of reasons. One of the primary reasons is the Japanese diet, which is based on fresh, whole foods that are low in calories and high in nutrition. Japanese people also have a strong cultural focus on health and wellness, which helps to discourage overeating and the consumption of unhealthy foods. Additionally, many Japanese people walk or bike to work or school, making physical activity a regular part of their daily routines.

Q. What is the role of genetics in obesity? Can obesity really be genetic?

Yes, obesity can be genetic. Certain genes can predispose people to obesity, and a family history of obesity can increase a person’s risk of being overweight or obese. Research has also found that eating habits and lifestyle behaviors learned from parents can also influence a person’s risk of obesity.

Q. What is the best way to fight obesity? How to prevent obesity?
  1. Eat a healthy diet: Choose foods that are low in calories, high in fiber, and low in saturated fat. Avoid processed foods and foods high in sugar and salt. Eating a balanced diet that includes plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats can help you maintain a healthy weight.
  2. Exercise regularly: Incorporating at least 30 minutes of physical activity into your daily routine can help you burn calories, build muscle, and boost your overall health. Choose activities that you enjoy, such as walking, swimming, or biking.
  3. Get enough sleep: Getting adequate sleep can help regulate your hormones, which can help you maintain a healthy weight. Aim for at least 7-8 hours of sleep each night.
  4. Manage stress: Chronic stress can lead to weight gain, so it’s important to find healthy ways to manage stress.
  5. Avoid sugary drinks: Sugary drinks like sodas and juices can add a lot of calories and sugar to your diet, so it’s best to avoid them. Choose water, tea, or other low-calorie beverages instead.
  6. Avoid processed foods: Processed foods are often high in calories, fat, and sugar, so it’s best to limit your intake of these foods. Find healthier alternatives for your favorite snacks and meals.
  7. Limit screen time: Limit the amount of time you spend watching television, playing video games, or using the computer.
  8. Maintain a healthy weight: Monitor your weight and work to maintain a healthy weight.
  9. Avoid crash diets: Crash diets can lead to nutritional deficiencies, muscle loss, and rebound weight gain.
  10. Eat breakfast and Don’t skip meals: Eating breakfast helps to kickstart your metabolism and give you energy for the day. Skiping meals can lead to overeating later, so eat regular meals throughout the day.
Q. How is obesity linked to cancer?

Obesity is linked to cancer through multiple pathways. Excess body fat is associated with higher levels of circulating hormones, specifically estrogen, which can increase the risk of certain types of cancer, including breast, colon, and endometrial cancers. Additionally, obesity increases inflammation, which can damage cells and increase the risk of cancer. Obese individuals are also more likely to consume unhealthy diets that are associated with a higher risk of cancer.

Q. What does Ayurveda say about obesity?

According to Ayurveda, obesity stems from an imbalance in the body’s three doshas: Vata, Pitta, and Kapha. Lifestyle adjustments like exercise, proper diet, and stress management are advised to restore dosha balance and reduce weight. Herbal remedies like Triphala, Guggul, and Shilajit are recommended to aid fat reduction. Dietary changes include reducing processed foods, increasing fresh fruits and vegetables, and avoiding pitta and kapha-increasing foods. Regular physical activities like yoga, tai chi, and walking are suggested to maintain balance. Herbal remedies such as Triphala can help curb cravings and aid digestion.

Q. Is there any treatment for obesity in Ayurveda?

Yes, Ayurveda has a variety of treatments for obesity. These treatments vary depending on the individual’s body type and health condition. Common treatments include dietary modifications, herbal remedies, yogic exercises, and lifestyle changes. Additionally, Ayurveda also recommends massage, oil remedies, and sweat therapies to help reduce excess fat from the body.

Q. What are some diets to eliminate obesity?
  • Paleo Diet: The Paleo Diet focuses on eating whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds.
  • Ketogenic Diet: The Ketogenic Diet is a low-carb, high-fat diet that puts your body into a state of ketosis, allowing your body to burn fat for energy instead of carbohydrates.
  • Low-Calorie Diet: A Low-Calorie Diet is a diet that restricts your caloric intake to help you lose weight.
  • Intermittent Fasting: Intermittent Fasting involves alternating periods of eating and fasting, allowing your body to burn fat for energy.
  • Mediterranean Diet: The Mediterranean Diet is a diet that focuses on eating foods such as fruits, vegetables, whole grains, legumes, and healthy fats.
Q. What are the health implications of being obese?

The health implications of being obese can include an increased risk of heart disease, stroke, type 2 diabetes, certain types of cancer, sleep apnea, osteoarthritis, and other medical conditions. Obese individuals are also at higher risk for psychological issues, such as depression and low self-esteem. In addition, obese individuals may experience social stigma, decreased quality of life, and economic disparities.

Q. What is the link between heart disease and obesity?

Obesity is a major risk factor for heart disease. Being overweight can cause an increase in blood pressure, cholesterol levels, and triglyceride levels, all of which can lead to an increased risk of developing heart disease. Obesity can also damage the heart muscle and lead to heart failure. Additionally, obesity increases the risk of stroke and other forms of cardiovascular disease.

Q. What is the growing problem of childhood obesity?

Childhood obesity is a growing problem in today’s society. It is a serious medical condition that affects children and adolescents and is defined as having an excess amount of body fat. Childhood obesity is caused by a variety of factors such as genetics, metabolic disorders, physical inactivity, unhealthy eating habits, and a lack of access to nutritious foods. It can have serious physical, emotional, and social consequences for the child, including an increased risk for developing chronic diseases such as diabetes, heart disease, and high blood pressure. In addition, children who are obese are more likely to experience bullying and negative body image issues.

Q. How do psychological factors affect obesity?

Psychological factors can play a major role in obesity. Stress and emotional eating can lead to overeating, as well as feelings of depression, anxiety, and low self-esteem, which can lead to an unhealthy lifestyle. Unhealthy coping strategies, such as emotional eating and binge eating, can lead to an increased risk of obesity. Additionally, access to unhealthy food and lack of motivation to exercise can also contribute to obesity.

Q. What is the unexpected link between obesity and mental health?

Obesity has been linked to an increased risk of mental health issues such as depression, anxiety, low self-esteem, and body dissatisfaction. People who are overweight or obese may also be more likely to experience social stigma and discrimination, which can lead to further mental health issues. Additionally, obesity is associated with a range of physical health issues which can lead to an increased risk of mental health problems.

Q. How can obesity be a reason for a fatty liver?

Obesity is one of the most common causes of a fatty liver. When a person is obese, the body is unable to process the extra fat that accumulates in the liver. This causes the liver to become enlarged and fatty, leading to a condition called fatty liver disease. Fatty liver disease can lead to inflammation and scarring of the liver, and can eventually cause liver failure.

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