Obesity is a complex disorder involving an abnormal or excessive amount fat accumulating in the body that may impair health. Obesity isn’t just a body mass concern, it also increases the risk of diseases and health problems, such as heart disease, diabetes and high blood pressure.
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been an increased intake of energy-dense foods that are high in fat; and sedentary lifestyle and increasing urbanization.
Potential therapeutic regimes for severe obesity is hospitalization, dietary modification, medication therapy, and Bariatric surgery; However, pharmacological agents for managing obesity are not 100% sure. Although controlling obesity is important for quality of life and adult health. Non-pharmaceutical treatment is the beneficial options to reduce weight but should be used in combination with nutritional habits, increasing physical activity, and modifying behavior, and psychological behavior.
The main option is the holistic science called Yoga, which was developed to facilitate a vibrant lifestyle and meditation. Currently, yoga is widely used to improve health and to attenuate or cure diseases. Dhyana, pranayama and asana yoga practice emphasize in controlled breathing, meditation, and physical posture, respectively. Yogasana uses various postures to develop physical strength, flexibility, and endurance, and can be used as a moderate-intensity exercise for patients furthermore, yoga also helps to decrease hypertension and cardiac inflammation, stabilize the sympathetic nervous system, and improve psychological health and cardiac function.
Moderately, intense physical dynamic activity for the obese subjects because to improve metabolism in subjects with obesity. Yoga helps obese to achieve the recommended levels of physical activity, and it also attractive alternative exercise training programs because it increases muscle strength, has limited harmful side effects and requires virtually no equipment. Yogaasana like forward bending (janusirasana, padahastasana, chakichalan asana, hallasana) should be practiced 2 to 3 min in early morning decrease the unnecessary fat deposited in the upper back and lower back. Similarly, backward bending (ustrasana, ardhakati chakrasana, ardha chakra asana) should be maintained 3 to 5 min early morning with empty stomach, reduce all the bulkiness of the stomach, chest and hip.
Likewise, twisting (ardhamatchyandr asana, vakrasana, standing twisting sidewise) maintaining 4 to 6 min reduces all the fat deposited in the side of the body. To decrease the fat of shoulder and legs all the movement of respective joint is very beneficial.
All the asana which is mentioned above should be practice with synchronization with breathing then only the asana will work effectively. Maintaining asana without focusing on breathing does not have any positive effect in the body. And the next important notes: always practice the preparatory movement of each asana follow with maintaining posture. While maintaining the asana, there should be longer inhalation and exhalation.
Breathing techniques are the equally important for the obese as we know the unnecessary fats deposited due to the disbalance of the endocrine system. Thyroid dysfunction is very common in these modern era which convert the digested food into fat not in energy. So breathing techniques channelize the digested food in energy boosting. We are always concerned about to reduce the weight, but not able to find the cause of increasing weight. The other main cause of obesity is dysfunction of the thyroid gland so rather doing fasting and exercise randomly; we need to find the cause of obese.
Ujjai breathing is the very effective for balance the thyroid functioning and some asana like Sarvangasana, halasana, matyasan stimulate the thyroid gland. Other breathing techniques like kapalbhati, bastrika reduce all the abdominal fats due to the fast flapping of the organ.
Some obesity are due to stress and psychological disorder so pranayama like naddisuddhi and bramari which the balance the autonomic nervous system and relax the mind.
Right nostril breathing, which is denoted as the sun has a heating effect in the body and helps to reduce the fat from all over the body circumstance so 20 rounds right nostril breathing follow up by 9 rounds of nadhisuddhi is the most effective for metabolism of fat.
Diet Management
Diet like green vegetable have more fiber and rich in antioxidant very necessary in the diet of obese.
Carbohydrate less diet and rich in protein and vitamins should be recommended.
Intake of fluid like juice and water which fluxes the fat from the intestine.
Lemon honey warm water in empty stomach melts the fat of the body. Non veg are strictly prohibited as follows the yogic diet.
Intake of food should be 3 times a days.
Fasting for obese is depend upon the cause of obesity. For some people, fasting is very harmful to the body.
Finally, Yoga, an ancient discipline involving physical poses, breath work, and mindfulness techniques, is the most commonly used as alternative therapy for weight loss. In clinical trials, yoga has improved a number of obesity-related outcomes, including BMI, body weight, body fat, and waist circumference, reduced pain, enhanced mindfulness and body awareness, and reduced stress. Yoga appears to down regulate the Hypothalamic-Pituitary-Adrenal (HPA) axis and the Sympathetic-Adrenal-Medullary (SAM) response to stress. Additionally, yoga interventions have been shown to reduce binge eating.