AMLA

Amla or Embelica

The winter’s kick-start, it is the season of the Indian gooseberry, better known as amla. Botanically, this extremely sour little fruit is known as Emblica Officinalis or Phyllanthus emblica. Though you may not find its taste appealing, don't be quick to dismiss it — it's abundant in nutrients and packed with the power of Vitamin C.

Amla has been known for its health benefits and medicinal properties since ages. Amla has 5 out of 6 tastes identified by Ayurveda. It tastes sweet, bitter, salty, sour, and astringent at the same time. Amla is the richest source of vitamin C available naturally. It also has gallic acid, ellagic acid, kaempferol, and flavonoids. With numerous health benefits, it has been found to have antimicrobial and antiviral properties. Amla has been used to cure diseases like osteoporosis, arthritis, and pancreatitis. It also cures inflammation, age-related renal diseases, diabetes, and high cholesterol.

Being natural, it can be consumed regularly for prolonged periods of time, without any adverse or side effect. This natural substance has hundreds of benefits for humankind. Because of numerous health benefits, amla becomes ingredient of nearly all the hair care, eye care, and digestive care herbal medicines.

In Sanskrit its name is Amalaki means ‘the sustainer’ or ‘the fruit where the goddess of prosperity presides’.The Vitamin C in the Amalaki fruit is bonded with tannins that protect it from being destroyed by heat or light.

Amla might be small in size, but its usage and health benefits are huge.

Amla juice contains nearly twenty times as much vitamin C as orange juice.

One small Amla is equals to 2 Oranges if compared with Vitamin C.

Ayurved says that regular use of Amla can a help us live more than 100 years, a healthy life.

It tastes sour. Both dried and fresh fruits can be used.

The fresh fruit contains more than 80% water, protein, minerals, carbohydrates and fiber.

It contains many minerals and vitamins like Calcium, Phosphorus, Iron, Carotene and Vitamin B Complex. Amla is also a powerful antioxidant agent.

In Chinese traditional therapy, Amla fruit is called Yuganzi which is used to cure throat inflammation.

Daily consumption is about 2 to 3 amla's preferably morning time. Amla Candy is the dried form of Amla Fruit in Sugar Syrup.

Nutrition Facts of Amla:

Packed with a multitude of nutrients like proteins, carbohydrates, potassium, fiber, minerals and vitamins, the nutrition values per 100 gms of amla are:

• Moisture – 81.8%
• Minerals – 0.5mg
• Fiber – 3.4%
• Calories – 96
• Proteins – 0.5%
• Fat – 0.1%
• Carbohydrates – 13.7 gms
• Calcium – 50 %
• Iron – 1.2 mg
• Carotene – 9 microgram
• Thiamine – 0.03mg
• Riboflavin – 0.01mg
• Nicene – 0.2mg
• Vitamin – 600mg
• Energy – 58 kilo calories

Health Benefits of Amla:

For Digestive system:

§  Improves appetite and helps to digest food.

§  Helps balance nitrogen levels in the blood thus promoting increase in weight.

§  Amla prevents gastric disorders, acidity, indigestion and dysentery.

To get quick relief from acidity, mix about a gram of amla powder and a teaspoon of sugar to either a cup of water or milk and drink it twice a day.

§  Amla has good laxative properties and helps in curing constipation and piles.

To fresh amla juice add a teaspoon of ghee and half a cup of milk and drink after lunch. This helps in curing piles.

For Respiratory System:

§  Helps cure chronic cough, childhood tuberculosis and allergic asthma.

Amla taken with honey twice daily helps in relieving asthma and reduces bronchitis complications.

For Circulatory System:

§  Strengthens heart muscles.

§  Increases red blood cell production and increases the hemoglobin count in the blood.

§  Is known to lower cholesterol levels.

§  Consuming amla powder with honey helps to purify the blood.

For Excretory System:

§  Taking amla juice benefits in regulating bowel movements and is a known cure for constipation and piles.

§  Amla powder mixed with radish helps in dissolving kidney and bladder stones and flushing them out in the urine.

For Reproductive System:

§  Amla helps to regularize menstrual disorders.

To check excessive bleeding during menstruation, take amla juice with a banana thrice daily. 

§  Helps male and female reproductive system and helps increase and improve the quality of sperm in men.

Liver Disorders:

§  Amla is an excellent liver tonic and helps in curing most liver disorders, including jaundice.

Diabetes:

§  Amla is known to stimulate cells that secrete insulin and this helps to lower the sugar levels in diabetics.

Amla juice taken with a pinch of honey twice daily before meals helps to reduce diabetes.

Amla as skin tonic:

§  Amla is a known blood purifier and consuming amla juice everyday helps in rejuvenating the skin, making it glow and free from blemishes. Read more skin glow tips

§  Helps in treating pimples and acne.

Mix one tablespoon of amla powder with hot water and scrub your face with this mixture. This effectively cures pimples, removes grime and leaves behind a glowing and bright complexion.

Benefits of Amla for Hair Health:

§  Amla is a well known hair tonic and helps in reducing hair fall, and slows down the process of premature graying of hair.

§  Amla oil strengthens the hair follicles and conditions the hair.

Massage your hair with herbal amla hair oil and leave it overnight allowing the oil to penetrate and nourish your hair. Wash your hair the next morning with a mild shampoo and see your hair shine!

§  Helps to cure dandruff and cures itchy scalps. Also read How to get rid of dandruff naturally?

§  Amla oil is a common ingredient in many shampoos and also in hair care and hair coloring products.

After shampooing your hair, apply amla oil to the hair right from the roots to the tips; cover hair with a shower cap and rinse thoroughly after half an hour with warm water to get beautiful, conditioned and lustrous hair.

“The words of elders are like the gooseberry, bitter at first, then sweet.” 

STRESS

Effective strategies to manage stress:

Adding stress to our lives seems easy enough. It’s getting rid of it and managing it that’s the tough part. We have a magic word for you that are bound to reduce some of that stress. Read on for more.

The big S word: STRESS

Stress has become a malady spanning individuals of all ages and from all walks of life. We live in an ‘instant ‘time where everyone wants something instantly. Too many expectations from us and the tension of living up to them take a toll on our mental and physical well-being. Do you remember the last time you went for a relaxing walk or just stood in your balcony watching the world go by? Do you keep reminding yourself about that one day you will pick up the paintbrush to paint or start swimming? Our guess is… NO. That world ceases to exist.

How to Minimize Stress:

To tackle stress, the first step is to acknowledge that you are feeling burnt out and your enthusiasm for things you previously enjoyed has deteriorated. So, when you feel the stress creeping up on you, remember to feel  "RESTED".

R—Relaxation:  Incorporate relaxation into your day. Be it a hobby or meditation, make sure you spare a chunk of time to read your favorite book, watch that television serial or call a friend who matters.

E – Exercise:  When it comes to the human body the old adage ’use it or lose it’ holds good. Being fit has numerous benefits and helps ward off illness. To add to that, you’ll look great and your clothes will fit better too.

S—Sleep: Sleep is one of the most neglected areas of our lives in this day and age. A good nights sleep is something a lot of people yearn for. Caffeine, heavy food causing indigestion and alcohol all interfere with sleep. Having a set bedtime routine, avoiding excess television and having a warm glass of milk at bedtime aid blissful slumber.

T—Time management: Organizing your time goes a long way in keeping stress at bay. Maintain a daily and weekly organizer to avoid forgetting important stuff. Do what needs to be done in order of priority. In other words, do first things first.

E—Empower yourself: A positive attitude ensures that you are empowered and in control of your life. A wise person once said, “Life is 10 per cent what happens to you and 90 per cent how you react to it.”

D—Diet: Watch what you put into your mouth. Caffeine, sugar and processed food all make you feel low after an initial energy boost. Switch to healthier options like green tea or a fruit for a mid-day snack instead. Minimize eating out and junk food while including soups and salads for a more balanced meal. Substitute white bread with brown or the multi-grain variety.

Stress in small doses is a good thing. Before it spirals out of control we must try to listen to our body and guess its needs. Remember to take the time out for yourself, laugh a lot and don’t sweat the small stuff. Go ahead and do what makes you happy, after all you only live once.

ALL ABOUT BANANAS

Interesting facts about bananas

Bananas are harvested green because they keep ripening even after they are picked.

Nutritional facts:

Potassium:

Potassium helps in the building of muscles and protein synthesis, by stimulating nerve impulses for muscle concentration.

Also potassium-rich food is said to reduce the risk of hypertension, stroke and high blood pressure.

Vitamin B6:

Vitamin B6 helps in the synthesis of antibodies in the immune system apart from red blood formation, protein metabolism and functioning of the central nervous system.

Vitamin C:

Vitamin C helps the body to defend and heal against infections. This vitamin also proves valuable in the synthesis of the connective tissue, absorption of iron and the formation of blood.

Banana contains 3 natural sugars, sucrose, fructose and glucose along with dietary fiber; thus giving an instant and substantial boost of energy.

No other fruit contain more digestible carbohydrates than bananas. This is very advantageous because our body burns off calories from carbohydrate more easily and quickly than calories from fat or protein.

And bananas do not contain any sodium, fat or cholesterol.

Health benefits of bananas:

Packed with minerals and fibre: Bananas are rich in a variety of nutrients like vitamin B, vitamin C, potassium, manganese and magnesium. Bananas are also full of fibre, with one banana providing 11% of the daily recommended requirement of fibre.

It is an especially rich source of potassium, which has many benefits. It helps prevent high blood pressure and lowers the risk of stroke. It also pays a vital role in the health of kidneys, brain and muscle tissue.

Excellent source of energy: Bananas contain three natural sugars – sucrose, fructose and glucose – along with plenty of fibre. Research shows that two bananas can provide enough energy to keep you going through a strenuous 90-minute workout.

Depression: Bananas contain tryptophan, a protein that the body converts into serotonin. This is known to help you relax, feel happier and improve your mood. In fact, studies show that people suffering from depression actually felt better after eating a banana.

Prevent Anaemia: Bananas are a good source of iron and can stimulate the production of haemoglobin in the blood. So helps in cases of anaemia.

Controls weight: Those who like to reach out for something sweet as comfort food during a stressful situation would be better served grabbing a banana as compared to biscuits or chocolates. Bananas can help control panic-induced food cravings by controlling blood sugar levels.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. Bananas have the ability to reduce the risk of blood pressure and stroke.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack.

Strokes: Eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Stomach problems: Due to its soft texture, bananas can be eaten without distress by those suffering from stomach problems. Bananas reduce acidity and stomach irritation by coating the lining of the stomach. They’re also an excellent food to eat if you’re suffering from stomach ulcers.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Bone health: Certain compounds in bananas improve the body’s ability to absorb nutrients like calcium. This helps to strengthen bone health.

Premenstrualsyndrome(PMS): Eat a banana and forget the pills. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood Enhancer tryptophan.

Brain Power: The potassium-packed fruit can assist learning by making pupils more alert.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Smoking & Tobacco Use: Bananas can also help people trying to give-up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe it's time to change that well-known phrase so that we say, 

'A banana a day keeps the doctor away!' 

Never, put your banana in the refrigerator!!!

UNDERWEIGHT AND HOME REMEDIES

The classification of obesity as a disease may make being thin seem healthy and a lot more desirable to some, but this really isn't the case. As appealing as the idea of being underweight may be to someone struggling to get rid of excess weight, the fact is that thinness or being underweight can be just as deadly as severe obesity. While our junk food obsession has turned obesity into an epidemic, our obsession with celebrities and skinny models has severely warped our perceptions of beauty and the ideal figure. In such an environment the problem of being underweight and thin is often not recognized as such and is in fact exacerbated by social pressures and prevailing attitudes.

The term ‘underweight’ in the medical context is used to describe the human body if one’s weight is below what is considered the average healthy weight. While the perfect body weight varies greatly depending on various factors, some of which cannot really be calculated, the Body Mass Index or BMI calculation is the best way to determine your ideal weight. If your BMI is below 18.5 it means that you are most likely underweight.

The drastic rise in obesity, including childhood obesity in the last century set off alarm bells and rightly so. Unfortunately, our interest in weight loss and fitness assumed obsessive proportions only compounded by popular culture’s idealization of skinny models and celebrities. According to the Centers for Disease Control and Prevention, the risk of mortality increases greatly in individuals with a BMI below 18.5. This risk of mortality is in fact even higher in underweight individuals as compared to in their overweight counterparts. Malnutrition and being underweight typically go hand in hand and an individual who is underweight is most likely to also suffer from malnutrition. Food is important not just as a source of energy, but also as a source of nutrients. Deficiencies in fuel or fat and in nutritional intake can severely compromise the functioning of various bodily processes and the organs.

If you are naturally underweight and have been following a healthy diet however, you most likely have nothing to worry about. Some of us are simply genetically predisposed to being underweight. In other cases however, it may be because of some underlying undiagnosed health condition. Sudden weight loss or weight loss that occurs without any known cause could also be indicative of some medical condition and should be medically investigated.

Symptoms of Underweight

Malnutrition is the most significant and worrying symptom of being underweight and it could contribute to various other symptoms associated with being underweight:

Frequent and inexplicable fatigue

General malaise and a decline in stamina

Lowered resistance

In children you may also notice symptoms like lethargy and listlessness. The problem is of particular concern in kids and teenagers as it can have a significant impact on growth and development. Some of these symptoms can cause a worsening of the condition, as low energy levels and fatigue in kids and teenagers would result in less physical activity and a loss of interest in sporting activities. While physical activity is essential for us to stay fit and healthy, it’s just as important to kids as it ensures proper physical growth and the development of muscle strength.

Causes of Underweight

The causes of being underweight and/or malnourished vary greatly not just among different people, but also among different populations. In most parts of the developing world and in economically disadvantaged communities poor access to nutritious food is the main cause of the problem, while there are various social and psychological causes that are likely to be responsible for the problem in the developed world. In some cases individuals may remain ‘thin’ despite their healthy food consumption because of genetic factors, but in other cases the problem may develop on account of an undiagnosed or untreated health condition or disease. Gastrointestinal diseases can severely impair one’s ability to absorb nutrients and the problem could also result from mental disorders or physical diseases like tuberculosis, cancer and hyperthyroidism. Eating disorders like anorexia nervosa are also a common cause for being underweight and can result in severe malnutrition. If neglected, most of these conditions will prove fatal.

In addition to these causes, some individuals may also be underweight and suffer from accompanying symptoms because of obsessive behavior when it comes to exercising and sports training. While physical activity is essential and extremely beneficial, you need to make sure that your diet supports your levels of physical activity. Burning more calories than you consume will eventually lead to low body weight. Intestinal parasites are another common cause for low body weight, despite normal eating habits. This is especially common in developing countries and areas with poor levels of hygiene and among kids and possibly teenagers.

Home Remedies for Underweight

Being underweight can pose a serious health risk and should be treated very seriously. While home care can help with recovery, it is not necessarily an effective strategy to deal with the problem. Medical care is absolutely essential for an accurate diagnosis and for any lasting result. In situations where the condition is brought on by other diseases or health disorders, this is especially important, as no amount of intervention with dietary or lifestyle modifications will help if the underlying cause is not addressed.

Quite naturally the most effective and important way to counter the problem of being underweight would be by boosting your calorie intake through healthy foods. Eating junk foods that are high in calories will only do you more harm; you need to eat smart. Herbal supplements may help to stimulate appetite, but it would be a good idea to consult with your health care provider before trying any kind of supplements. Dietary supplements may also help, especially if malnutrition is severe. In this scenario, you would need to consult with a nutritionist or dietician too. Medical marijuana has also been found to help in some circumstances with appetite loss, and with certain psychological causes, but this will again depend on the diagnosis and on state laws on marijuana.

Diet for Underweight

The simplest way to gain weight through your diet is by boosting your calorie intake. Healthy foods with high caloric values include:

Dried fruits

Dairy products like cheese

Nuts

In the context of nutrition from fluids try and include:

Whole milk

Smoothies

Milk Shakes

When an individual is so underweight as to require medical attention, it’s imperative to make dietary changes based on consultations with the health care provider and nutritionists or dieticians. Each individual’s requirements are different and a nutritionist will be able to provide the patient with a specialized food plan based on each individual’s needs.

Here are some general food tips to help gain weight (Make sure that you consult with your doctor before trying any of these tips as the presence of other health risks or conditions could make some of these counterproductive):

While the foods and drinks you include in your diet are important, it’s just as important that you avoid certain foods as they can reduce appetite, while some simply offer no nutritional value. These include caffeinated drinks like tea and coffee, as well as energy drinks. When grocery shopping, try to avoid picking up any of the fat-free/low-fat or low-carb food products.

Suggestion for Underweight

Lifestyle changes are extremely important to support and often to derive any benefits from dietary changes. Exercising is absolutely essential as body mass can be increased through muscle hypertrophy. Several studies have highlighted the benefits of weight lifting exercises for individuals with low body weight, as they help improve muscle tone, bone mineral density and weight gain.

OBESITY AND HOME REMEDIES

Obesity is a condition where excess fat accumulates in the body to the extent that it starts to adversely affect the health of an individual. There is a difference between being obese and overweight. An overweight person generally weighs too much, but this could be because of factors like extra bone or muscle weight, due to water retention or because of greater muscle mass. Obesity not only increases the risk of several health problems it also reduces an individuals life expectancy. The BMI (body mass index) is a measurement that tells us whether a person is underweight, normal weight, overweight or obese. According to this calculation, if a person has a BMI of 25-30, he is overweight. If his BMI is above 30, he is obese. Obesity increases the risk of several ailments and disorders such as diabetes, heart disease, high blood pressure, sleep apnoea, osteoarthritis and even several types of cancers. Obesity is a chronic disease and is one of the leading causes of death these days. It is a serious health concern and its prevalence is increasing in both adults as well as children.

Our body requires healthy nutritious food to function properly and the food we eat supplies our body the essential nutrients and calories it needs. However, if we overeat, the additional food converts into fat and gets stored in the body, adding to our body weight. Overeating makes us gain weight and in time leads to obesity and other related health disorders. Obesity is increasing in society these days because of the abundance of food and lack of physical activity. Most people do not have the time to eat healthy meals or exercise regularly and this in turn results in problems like obesity. It is therefore necessary to understand the importance of eating healthy foods and involving yourself in regular physical activities so that you can prevent chronic problems like obesity.

Symptoms of Obesity

In most cases, the physical appearance of an individual itself is the biggest sign of obesity. The additional weight a person carries may result in the development of symptoms that affect day-to-day life. Some of the most common signs and symptoms of obesity include:

-A large body structure or frame

-Disproportionate facial features

-Adiposity in the breast region, especially in the case of men

-Excess fat in the abdominal region (beer belly)

-Excess fat accumulation in the upper arms and thighs

-Disproportionate and small appearance of the male genitalia

-Lethargy

-Breathlessness

-Early onset of puberty

-Knocked knees

-Increased perspiration

-Difficulty in sleeping

-Excessive snoring

-Pain in the joints and back

-Difficulty coping with sudden physical activity

Other medical problems may have symptoms similar to those of obesity and therefore consultation with a good doctor is necessary to make a proper diagnosis. Other problems like hypertension, diabetes and high cholesterol levels are serious symptoms of obesity that can harm an individual’s overall health. Other than physical symptoms, obesity can have psychological symptoms as well in many cases.

These psychological symptoms can affect an individual’s relationship with family and friends and can even lead to depression in some cases.

Causes of Obesity

Obesity is a medical condition that develops gradually because of unhealthy eating habits and poor lifestyle choices. In some cases, there could even be a genetic connection. Some of the major causes of obesity include:

Genetic: Some people tend to put on additional weight because of genetic factors that could simply include having a greater appetite or person’s body can store more fat as compared to someone else’s.

Bad Lifestyle : The choices you make in your day-to-day life influence your overall health and well-being. Unhealthy eating habits such as eating fast foods or processed foods, drinking too much alcohol and carbonated beverages, overeating and comfort eating can all result in obesity over a period of time. Bad eating habits very often run in the family and children pick these up from their own parents. This is one of the main reasons why childhood obesity is such a big health concern these days.

Lack of Exercise: The lack of physical activity is also another contributing factor to the onset of obesity. Most people lead a sedentary life and have jobs that involve sitting at a desk for prolonged periods. Moreover, most people ignore physical activities like walking and use cars and other vehicles for travelling even small distances. Lack of physical activity simple means that the body does not use the energy it gets from the food we eat and this in turn means that the additional calories get stored as fat in the body.

Medical Reasons: In some cases, medical conditions such as hypothyroidism, polycystic ovarian syndrome and Cushing’s syndrome can result in weight gain and eventually obesity. Medications like anti-depressants, corticosteroids and contraceptive pills can also lead to weight gain and obesity.

Home Remedies for Obesity

The main aim of any kind of treatment for obesity is to make a person lose excess body weight and improve his/her overall quality of life. A good combination of a well balanced diet and regular exercise is one of the best treatments for obesity. In addition, there are a number of home remedies for obesity that can help you lose weight in a safe and healthy manner.

Some of these simple home remedies are as under:

Drinking a glass of warm water mixed with lemon juice and honey first thing in the morning on an empty stomach. This is one of the best ways to lose weight naturally.

Drinking 2-3 cups of green tea or ginger tea everyday as this helps boost both digestion and metabolism, which in turn helps you lose weight faster.

A good home remedy to control obesity is a mixture of a glass of warm water along with a paste of half teaspoon each of basil leaves and honey. Similarly, ginger paste mixed with honey is also a good treatment for obesity.

One of the best home remedies to reduce weight naturally is eating raw tomatoes on an empty stomach first thing in the morning. This remedy is also beneficial for controlling cholesterol levels in the body.

You can soak 2 tablespoons of horse gram overnight in a glass of water and drink this mixture first thing in the morning to lose weight naturally.

It should be pointed out that while some of these home remedies actually do help with weight loss, they are unlikely to be of any use if no changes are made to your diet and lifestyle.

Diet for Obesity

When it comes to treating and preventing obesity your food intake is most crucial, not just in terms of what you eat, but also in the context of meal timings and serving sizes. There are certain important things that you need to keep in mind while following a diet for obesity.

Avoid nibbling between meals. Instead of eating 3 big meals a day have 5-6 smaller meals at intervals of 2-3 hours.

Concentrate on eating high fibre carbohydrate based foods such as wholegrain bread, pastas and rice in the right quantity. Eat at least 5-6 portions of fresh vegetables and fruits everyday. You can eat low fat proteins, dairy products and milk in moderate proportions, and limit your intake of foods that are high in sugar, fats and salt.

The daily diet should include green leafy vegetables, carrots and tomatoes that are low in calories but very high in essential vitamins and minerals that the body needs to function properly.

Many obese people follow the lime juice diet to lose weight quickly. Fasting on this diet is quite beneficial in treating obesity. This diet not only helps you lose weight it also keeps your energy and appetite intact.

Other Suggestion for Obesity

In addition to following dietary guidelines for treating obesity, it is also important to exercise regularly to burn extra body fat. Simple exercises such a brisk walk early in the morning for at least 30 minutes can help burn a large amount of unwanted calories and help tone muscles in the body. Since every individual’s body metabolism differ, it is best to seek advice from your doctor for advice on exercises depending on your current weight and overall health status. Physical activities that you can incorporate into your daily routine such as walking, swimming, jogging, climbing and cycling are not just convenient, but also effective ways to lose excess body weight. The intensity of these exercises can be built up gradually to help you lose more weight. In addition to these exercises, you can also try to take up yoga or light aerobics to deal with obesity.