Obesity is one of the most common nutritional disorders at the older stage, so utmost importance should be given to manage and control weight. After the age of 35, about 1 kg. of weight gain after every decade is considered reasonable.
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Obesity is a serious health hazard for your heart, kidney, and liver as well as the large weight bearing joints such as hips, knees and ankles. It is suitably said that “longer the belt, the shorter the life”. Overweight at older stage may lead to several diseases like accidents, coronary thrombosis, heart failure, high blood pressure, diabetes, arthritis, gout and liver disorders.
Weight management tips
A suitable module of Dietary treatment along with Exercise and Yoga is the scientific way to overcome from obesity at the older age. Your diet plan should have adequate essential nutrients with the least number of calories ranging from 1100 to 1200.
Juice therapy may be followed for seven to 10 days. Juices of lemon, grapefruit, orange, pineapple, cabbage and carrot may be taken during this period. Long juice fast up to 40 days can also be undertaken.
Fasting on honey lime juice water is extremely useful in the treatment of obesity.
After the juice fast, the person should go for fruit diet for one week, three times a day. The fruit diet includes oranges, grapefruits, pineapple and papaya. After then, go for low calorie well-balanced diet of three basic groups namely, seeds, nuts and grains; vegetables and fruits with emphasis on raw fruits, vegetables and fresh juices.
The food stuffs which should be highly discouraged are butter, cheese, chocolate, cream, ice cream, fat, meats, fried fruits and gravies. High carbohydrate foods like bread, candy, cake, potatoes, sugar, syrup and beverages should be curtailed.
Cabbage contains tertronic acid which inhibits the conversion of sugar and other carbohydrates into fat is considered an effective home remedy for obesity. Cabbage salad is also recommended.
Exercise, especially brisk walking is quite effective in reduction of weight. Running, swimming, rowing and other outdoor sports are good for weight management.
Certain Yogic asanas like Bhujangasana, Shalbhasana, Chakrasana, Vajrasana, Yogmudra, and Trikonasana are highly beneficial in breaking or re-distribute fat deposits in the body. Induce deep breathing melt off excess fat gradually.