Reduce Fat-How to lose weight

Obesity is the condition or physical state of the body when excessive deposition of fat takes place in the adipose tissue. Extra fat puts a strain on the heart, kidneys, liver and the joints such as the hips, knees and ankles and thus, overweight people are susceptible to several diseases like coronary thrombosis, high blood pressure, diabetes, arthritis, gout, liver and gall bladder disorders. Chief cause of obesity is overeating, irregular eating habits and not following the rules of eating or mixing non-compatible food items in one meal. To decrease weight and get rid of obesity three things must be kept in mind:

1.Controlling eating habits.

Compare food labels - Not all foods are the same. Check food labels for differences in caloric content per serving as well as the amount of fat, sodium, protein, and carbohydrates each product contains.Learn to enjoy the natural taste of food - With the advent of butter, salt, salad dressing, steak sauce, etc., we've come to enjoy the taste of the food dressings. Give the dressings a break and give yourself the opportunity to appreciate the natural taste of the food itself. A great tasting piece of juicy, sweet, corn on the cob taste absolutely delicious...without the butter and salt.Test food before adding salt - A common practice for sodium addicts is to automatically add salt to our food even before taking the first bite. Try tasting your food first before adding the salt, keeping in mind that cutting back on your salt intake is a healthy route to follow.Drink water to satisfy cravings - Many times we have insatiable cravings. However in many of those cases, the craving can be quelled by simply drinking a glass of water.Change the way you cook your food or order healthier cooked meals - Eating fried foods on a continual basis is part of an unhealthy, high calorie diet. Change how the meals you consume are prepared regardless of whether you are eating in or dining out. For example, cook or order grilled chicken over baked chicken or baked chicken over fried chicken.

2.Regular exercise. Read Here
3.Avoiding the causes of weight gain

Diet recommended to lose weight

Early morning : Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey.
Breakfast : Wheat or Mung bean sprouts and a cup of skimmed milk.
Midmorning : A glass of orange, pineapple or carrot juice.
Lunch : Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled vegetables ,Whole grainbread or whole wheat chapatis (Indian bread) and a glass of buttermilk,Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.
Mid-afternoon : Coconut water ,Dry fruits ,Lemon tea,Fresh vegetable soup
Dinner : Whole grain bread or chapatis ,Steamed vegetables
Seasonal fruits except banana and apple.

Home Remedies for Losing Weight
>Increase the quantity of fruits and vegetables and low calorie foods.
>Avoid intake of too much salt as it may be a factor for increasing body weight.
>Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as they are rich in fat.
>Mint is very beneficial in losing weight. A chutney of green mint with some simple spices can be taken with meals. Mint tea also helps.
>Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways.
>Regular intake of carrot juice.
>Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good.
>Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in loosing weight.
>Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions.Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken with hot water early in the morning. A teaspoonful of fresh lemon juice may also be added.
Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice of half a lime in a glass of lukewarm water.Dosage: Take several times a day at regular intervals.
>Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
>Exercise is an important part of any weight reduction plan. It helps to use up calories stored in body as fat.
>Walking is the best exercise to begin with and may be followed by running, swimming or rowing.

Stress reduction :

Stress and weight gain are closely related. Stress can cause your adrenal glands to release adrenaline and cortisol into your bloodstream, which in turn can cause the body to conserve fat. Meditation, yoga, prayer, baths, music, tai chi, hypnosis and breathing exercises all may induce the relaxation response.

Fitness

For people who are more than moderately overweight, exercise can be daunting (at best) and even physically excruciating due to the pressure your weight puts on your joints. But you have to start somewhere: Wendy McClure, a fitness consultant and trainer listed by Men's Journal as one of America’s 100 Best Trainers, says very heavy people should not jump into an exercise boot camp. "I often suggest beginning with classes in a pool, because they can move freely in the water for a long period of time without joint problems," she says. Walking is another excellent way to launch an exercise program. Walking as little as 15 minutes a day could significantly improve your health. The more out of shape you are, the more fitness gains you will experience early on.