WEIGHT MANAGEMENTSEKARANA BY

Dr.V.Nageswara rao

CHIEF CONSULTANT

GOKUL AYURVEDIC HOSPITALSKAMALA NAGAR, ANANTAPURAMU

ANDHRAPRADESH,INDIA

OBESITY/LEANESS

WHAT IS OBESITY?• Person having 10% more

than ideal weight and looking stout.

WHAT IS LEAN?• Person having 10% less than

ideal weight and looking lean.

HISTORY

• AYURVEDIC SCIENCE IDENTIFIED OBESE AS STHOULYA AND LEANESS AS KRUSHYA.

• These two are included in ASTA NINDITHA PURUSHA.

• These two conditions require medical management.

WHAT NATURE SAYS…

• OUR BODY DESIGNED FOR TAKING FOOD TWICE A DAY.

• OUR BODY REQUIRED 12 HOURS REST FOR CLEANING,REPAIRING AND TO REGAIN ENERGY.

• WE SHOULD GIVE SUFFICIENT TIME FOR OUR VITAL ORGANS TO TAKE CARE OF THEM.

METABOLISM

METABOLISM IS ALL THE CHEMICAL PROCESSES THAT OCCUR WITHIN A LIVING ORGANISM RESULTING IN ENERGY PRODUCTION.

AS PER AYURVEDA METABOLISM DEPENDS UPON BODY PRAKRUTHI.

ONE SHOULD TAKE FOOD ACCORDING TO THEIR PRAKRUTHI.

THERE IS NO UNIVERSAL RULE FOR THE QUANTITY OF INTAKE OF FOOD.

IT DEPENDS UPON INDIVIDUAL NEEDS.

SYMPTOMS OF OBESITY

• LOOKING STOUT.• DYSPNOEA ON EXERTION• ARTHRITIS• EXCESS SWEATING• LOSS OF ENERGY• LOSS OF LIBIDO.• PILES AND FISTULA• HEART DISEASES• HYPERTENSION• DIABETES

CAUSES

• LAZYNESS• EXCESS INTAKE OF FOOD(CURD,SWEETS,MEAT ETC)• OVER FASTING• DEPRESSION,TENSION,LONELYNESS• POST MENOPAUSAL STAGE• LACK OF EXERCISE• EXCESSIVE SLEEPING/ DAY SLEEP• METABOLIC DISORDERS ETC• EXCESS INTAKE OF ALCHOHOL.

COMPLICATIONS

• BEING OBESE INCREASE THE RISK OF DEVELOPING HYPERTENION, HEART ATTACK, STROKE, DIABETES, ARTHRITIS ETC

• HYPERCHOLESTRAEMIA,GALLBLADDER STONES, PARALYSIS SLEEP DISTURBANCES.

WHATS HAPPENING IN THE BODY

• IN OBESE PATIENTS FAT GOT ACCUMULATED IN BLOOD VESSELS, CAUSING OBSTRUCTION TO BLOOD FLOW. DUE TO THIS SYSTEMIC ABNORMALITIES WILL OCCUR.

• EXCRETORY SYSTEMS WILL NOT WORK PROPERLY, IT GIVES RISE TO ACCUMULATION OF WASTE PRODUCTS.

•

PREVENTION

• TAKING FOOD AS PER BODY NATURE.• REGULAR EXERCISE• PROPER SLEEP(10 PM-6 AM)• PEACEFUL LIVING• MASSAGE / EXERCISE• FRESH VEGETABLES,SEASONAL FRUITS,CEREALS

LIKE RAGI,SAJJA,KORRA,JONNA,MOKKAJONNA, SEAFOODS ETC

FOOD HABITS

AS PREVIOUSLY TOLD OUR BODY IS DESIGNED FOR TAKING FOOD TWICE A DAY ONLY.

WHEN TO TAKE• WHILE FEELING HUNGER• IMMEDIATELY AFTER SUNSET. HOW MUCH TO TAKE.FEELING OF SATISFACTION.1/2 SOLID, ¼ LIQUID, ¼ EMPTY.“BHAKSHYA BHOJYA KHADYA CHOSYA LEHYA”

AVOID

• FOOD IN STANDING POSITION• WHILE YOU ARE NOT HUNGRY• WHILE WATCHING TV• WHILE TALKING/ WHILE IN PHONE

CONVERSATION• DEEP FRIES,COOL DRINKS,ICECREAMS,JUNK

FOOD ETC.

HOW TO CONSUME FOOD

• TAKE FOOD ONLY WHEN U FEEL HUNGRY.• MAINTAIN REGULAR TIMING.• BREAKFAST BEFORE 8.30 AM IN LITTLE

QUANTITY WHICH DIGEST BEFORE LUNCH.• LUNCH BETWEEN 1-2 PM UPTO SATISFACTION• DINNER BEFORE 6.30 PM• CALORIES: EACH MAN IS INDIVIDUAL, RULES

ARE NOT UNIVERSAL

HOW TO CONSUME FOOD

• TAKE FOOD AFTER WASHING LEGS, HANDS, FACE,MOUTH.

• TAKE FOOD ONLY IN SITTING POSITION.• TAKE FRESH FOOD SLOWLY, IN PLEASANT

MOOD• USE BEFORE 3 HOURS AFTER PREPARATION.• DONT USE FREEZED/PACKED FOODS.

EAT ONLY WHEN U ARE IN HUNGER

• TAKING OF FOOD WITHOUT HUNGER CAUSES INDIGESTION AND GIVES RISE TO FORMATION OF “AMA”

• “AMA” CAUSES OBESITY,ARTHRITIS,CANCER,BACKACHE ETC.

HOW TO REDUCE WEIGHT

• WE MIGHT EAT JUST BECAUSE “THE CLOCK SAYS SO”• SOMEONE IS NEAR US• WE ARE IN CERTAIN SITUATION• WE ARE WATCHING A MOVIE• CO WORKERS SHOW UP WITH SNACKS• WE PASSED A BAJJI STALL

• FIRST 15 DAYS TAKE FOOD ONLY WHEN U FEEL HUNGRY.

• MAINTAIN REGULAR TIMING• AVOID SPICY, DEEPFRIED, SALTY, JUNK FOOD,

COOLDRINKS, PACKEDFOODS, BAKERY FOODS, FREEZED FOOD.

• TAKE PLENTY OF WATER• TAKE SEASONAL FRUITS DIALY.• AVOID COFFEE &TEA• DO REGULAR EXERCISE(USE 50% OF UR

CAPACITY)/YOGA/PRANAYAMA• HEAVY EXERCISE’S DAMAGE YOUE BODY

• NO ARTIFICIAL SUPPLEMENTS FULFILL TOTAL BODYNEEDS.

• REDUCTION OF WEIGHT WITH MACHINES IS JUST TEMPORARY.

• SELECT PROGRAMME WHICH DOES NOT GIVES RISE TO ANOTHER PROBLEM.

REDUCE FAT WITHOUT LOSING WEIGHT

• BY FOLLOWING CERTAIN TECHNIQUES ONE CAN REDUCE FAT. EX: BRISK EXERCISES FROM 10-30 MINS

• GYM AND YOGA,AEROBIC ACTIVITIES • ONE SIDE PAIN DURING EXERCISE INDICATES

INJURY.• CYCLING,SWIMMING,GARDENING,DANCING• SIT, DON’T LOUNGE

LOSS OF CALORIES DURING SOME ACTIVITIES FOR 1 Hour(Person weighing 65 Kg.)

• SLEEPING : 65 Calories• SITTING : 100 Calories• COOCKING :190 Calories• BATH AND DRESSING :205 calories• TEACHING : 230 Calories• Running 12 Km /Hour :815 Calories• HILL CLIMBING :600 calories• SITTING IDEAL :80 Calories• DRIVING IN CITY :225 Calories• BRISK WALAK{8kmph : 560 Calories• SWIMMING [Medium} :695 Calories• TYPE WRITING :135 Calories

Body Mass index

• Weight in Kg’s divided by/Height in meter’s X Height in meters.

• Ideal BMI IS 24.9 .• 25 to 30 is over weight• 30 to 35 obese Grade 1• 25 to 40 Grade II• 40 to 45 Grade II

MANAGEMENT

CERTAIN METHODS• PSYCHOLOGICAL • DRUGS• PHYSICAL• DIETARY• MASSAGE• UDVARTHANAM

(AYURVEDIC POWDER MASSAGE]

• STEAM BATH

SURGICAL• LIPOSUCTION• STOMACH

STAPPLING(REDUCES STOMACH SIZE)

• INTESTINAL BIPASS (PREVENTS ABSORBTION)

AYURVEDIC TIPS

FOR OBESE• TRIPHALA CHOORNAM• GUGGULU• HONEY(BEFORE TAKING

FOOD)• DRY GINGER POWDER WITH

HOTWATER

FOR LEAN• ASWAGANDHA CHOORNAM

WITH MILK• SHATAVARI CHOORNAM• YASHTIMADHU CHOORNAM

ETC

CEREALS

PROTIEN

FAT MINERALS

FIBRE

CORBO HYD

ENERGY

CALCIUM

PHOSPHO

IRON

CAROTENE

THIMINE

RIBOFLOVI

NIACIN

SAJJA 11.6

5.0 2.3 1.2 67.5 361 42 296 5.9 132 0.33 0.25 2.3

BARLEY 11.5

1.3 1.2 3.9 69.6 336 26 215 3.0 10 0.47 0.20 5.4

KORRA 12.3

4.3 3.3 8.0 60.9 331 31 290 12.9 32 0.59 0.11 3.2

JONNA 10.4

1.9 1.6 1.6 72.6 349 25 222 5.8 47 0.37 0.13 3.1

MOKKA JONNA

11.1

3.6 1.5 2.7 66.2 342 10 348 2.0 90 0.42 0.10 1.8

OATS 13.6

7.6 1.8 3.5 62.8 374 50 380 3.8 0 0.98 0.16 1.1

RAGI 7.5 1.3 2.7 3.6 72.0 328 344 283 6.4 0 0.42 0.19 1.1

AS PER AYURVEDA ONE SHOULD TAKE THE FOOD WHICH ARE CULTIVATED IN THEIR REGION, HELP FULL IN MAINTAINING GOOD HEALTH.

EAT FOOD ITEMS WHICH ARE CULTIVATED IN INDIA TO HELP OUR FARMERS .THERE ARE SO MANY CEREALS WHICH ARE HIGHLY NUTRITIOUS AND RICH IN FIBRE THAN OATSLOTS OF TONS OF OATS ARE BEING

IMPORTED FROM OTHER COUNTRIES