Preventing Obesity – Natural ways of reducing weight!

preventing obesity

Oh, I have gained weight! Do you have anything to lose weight? I look fat! I am tired of people calling me fat! DO you have any natural ways for preventing obesity? Every social media platform as well as in person meets discuss this topic. Weight loss! Well, who doesn’t love a flat tummy? We all do. 

The pandemic has made us more careless, either knowingly or unknowingly, about the weight that we are putting on. Putting on weight is always much easier than getting rid of it.  And the fact is, belly fat is much more difficult to get rid of. There are multiple reasons for gaining weight. Excessive eating, medication, no physical activities, unhealthy diet, over sleeping, some illness or hormonal changes. (What can cause obesity in kids?)

All these obsessions of losing weight desperately leads us to fall for the market that is full of unsure weight loss products, fad diets, drugs, supplements, meal replacements and what not. But, do you know that they may harm your health too? For sometime you might feel that you are losing weight but whenever you stop that, you again start gaining weight. Weight to height ratio is of prime importance gaining or reducing weight is considered.

However, there are some science backed and holistic methods for preventing obesity.

13 Ways for preventing obesity:
Drink water:

It’s easy as it says. Drinking water before meals reduces the calorie intake in middle aged people. Also, drinking half a liter of water may increase the calorie you burn by 20-30% for an hour afterwards. Drinking water frequently replaces the other high calorie beverages which tend to increase weight.

Eat slowly:

Fast and mindless eating can lead to overeating and weight gain. When you eat fast, you tend to eat a lot more food than what your body needs. And hence, end up eating a lot more calories. Chewing food slowly helps to take up fewer calories and also increases the production of hormones linked with weight loss.

Avoid added sugar:

Added sugar is hidden in various processed foods and beverages which make them addictive. You don’t even realize that you’re consuming added sugar. Minimizing or eliminating added sugar is a great way of preventing obesity as most sugar comes from fructose which is later converted into fat cells that causes obesity. Instead drink herbal tea, black coffee or green tea. (Healthy alternatives for sugar)

Add protein in your diet:

Protein is the king when it comes to weight loss. Consumption of protein makes you feel fuller, reduces craving, reduces appetite and regulates the appetite hormone. Protein rich diets can boost metabolism as you burn calories when digesting the protein you eat. All weight loss diet include proteins too. (Sources of protein)

Use smaller plates:

Using smaller plates has a positive physiological effect. This impacts the potion control and helps you eat less.

Limit your refined carbs:

Refined carbohydrates are those from which the fibers and other nutrients are removed. It only remains with easily digestible carbs which tend to make you eat more. If you eat refined carbohydrates, the influx of sugar from it, tends the liver to release the fat in the bloodstream. Limiting carbs helps reduce weight as you will burn stored fat for energy. Also, it helps in reducing the bad cholesterol.

Enough sleep:

This is good news for all those who are aiming for weight loss. Studies state that insufficient or poor sleep may slow down the metabolism and when metabolism is less effective it stores fat. Moreover, it also hikes insulin production which promotes fat storage. Adequate sleep is important so as to prevent future weight gain. It also affects the appetite and sleep hormones which results in weight gain. (Importance of sleep in kids and adults)

Fiber rich Food:

Eating more fibers gives you the feeling of fullness i.e., they release the satiety hormones. It also helps in digestion. This makes us eat less naturally, hence promoting weight loss. (Fiber rich foods for digestion)

Exercise:

Exercising daily is the greatest way of burning calories. It not only helps weight loss but it improves mental health too. Cardio, jogging, cycling, swimming are some great ways. Yoga, meditation, breathing exercise helps in maintaining mental health. Even a 30 mins heavy workout on a daily basis helps preventing obesity.

Add spice to your food:

Capsaicin, which is the active component found in chillies, helps in boosting the metabolism, burning fat, reducing appetite and reducing calorie intake. Adding up a bit of spice to your food is beneficial.

Gut healthy foods:

Every individual has different gut bacteria. Probiotics are live bacterias which when consumed provide health benefits. Overweight and obese people tend to have the bacteria that influences weight gain. Probiotics helps in blocking the absorption of the dietary fat and reduces the appetite. (Probiotic foods for gut health)

Mindful eating:

Mindful eating is a practice of developing awareness of hunger and satiety cues. It enables people to make conscious food choices, pay attention to what they are eating and helps them to enjoy the food along with maintaining a proper weight. Mindful eating must be practiced in order to reduce weight.

Reduce stress:

Stress is the main cause of eating more and unhealthy too which of course, leads to weight gain. Constant stress triggers the stress hormone, cortisol to remain in the bloodstream which increases your appetite. Being stress free and emotionally well helps you in weight loss.

herbs and spices for preventing obseity and reducing weight:

Pairing these ayurvedic remedies along with a healthy diet and exercise is a great combination for preventing obesity. These herbs and spices that we use on a regular basis turns out to be useful for weight loss. Taking in adequate amounts and not over boarding it helps. Here are a few of them listed below.

Cinnamon:

Cinnamon, an aromatic spice, helps in stabilizing blood sugar and curbs craving. Thus, reducing hunger and appetite which aids weight loss. A cupful of cinnamon tea in the morning helps to a great extent. You can also add up cinnamon to your daily foods.

Fenugreek seeds:

Galactomannan, is the active component present in fenugreek. This helps in weight loss by keeping you fuller for a longer time.  Moreover, it helps in digestion, curbs cravings and increases metabolic rate. Make powder of roasted fenugreek seeds. Mix with warm water and drink on an empty stomach.

Green coffee bean extract:

These are unroasted coffee beans which are high in chlorogenic acid. This accounts for its potential weight loss properties. Take green coffee bean powder in a cup of hot water. Let it rest for 5 mins. Strain and drink. Be consistent for a month or two.

Pterocarpus Marsupium:

This is used in various ayurvedic medicines which aids weight loss. It has fat reducing properties and ensures a healthy digestive system. To get the results, boil this in water. Strain and drink.

Mint:

The primary step to lose weight is proper digestion. Peppermint and spearmint tend to have appetite suppressing properties. It also eases digestion. Spearmint helps in boosting the estrogen level which helps fight weight gain because of hormonal balance. You can take min tea or add it to your daily preparations.

Chilli pepper:

Capsaicin, which is the main component of chili pepper, is responsible for boosting the body metabolism by increasing the temperature. More the metabolism, the more the calories burn. Also, it reduces hunger and calorie intake promoting weight loss. Just add a little bit of spice to your food.

Ginger:

Ginger, along with the other herbs, shows the thermogenic properties. It helps in decreasing the fat absorption and increasing the fat burning. Ginger and cinnamon tea works great. You even add up in your everyday meals.

Foods that aid weight loss:

If you do not wish to get supplements or heavy diets don’t work for you, here are a few natural foods and beverages that help to increase your metabolism and promote fat loss. Moderate intake is recommended.

Eggs: Nutrient dense, high protein, makes you fuller and boosts fat burning.

Fish: Contains omega 3 fatty acids and proteins.

Beans, legumes and lentils: High protein, high fibre. Gives satiety feeling.

Vegetables: Both cruciferous and green leafy vegetables are low calories and high in fibre. Keeps you full.

Black coffee and green tea: Caffeine rich. Boosts metabolism. Good for both mental and physical health. Promote weight loss.

Nuts: High protein and fiber. Good fat. Energy dense. Gives satiety.

Coconut oil: Rich in medium chain triglycerides. Reduce appetite. Increase fat loss. Boost overall health.

Fruits: Best for keeping you hydrated. Low calories. Antioxidants and nutrient rich. High fibre.

Boiled potatoes: Filling food. Reduce appetite.

Apple cider vinegar: Reduce blood sugar after meals. Curb’s appetite. (Benefits of apple cider vinegar)

Yoghurt: Gut healthy food. Protect muscle mass. Increase fat burning. Rich source of protein and calcium.

Dark chocolate: Contains flavonoids. Induce satiety.

RECIPE: QUINOA CORN AND PEAS POHA WITH HIDDEN NUTS AND HERBS

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.


Products:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

Kids & Teens Hormone Balance Chocolate Spread | 0% preservatives | 0% refined sugar | 0% Palm oil | with MANJISTHA, TURMERIC, NEEM | ORDER |

Check more products for: Immunity, Brain development, Sleep (for hyperactive kids), Weight, Eyesight, Hormones and Overall growth

(shipping in India and Singapore only)


Join fast-Growing KIDS NUTRITION AND SKINCARE Community for Parents of small Kids & Teens.

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Foods and Remedies recommended by a Nutrition expert.


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Healthy Foods to increase weight of kids.

“Chubby cheeks, dimpled chin”, everybody must have heard this rhyme, and it’s essence is that chubby babies are everyone’s favorite. Healthy weight gain in children is one of the biggest challenges for every mother and what are some healthy foods to increase weight. However, during the ongoing pandemic around the globe parents are worried about obesity due to lack of physical activities in kids. But still there are many parents looking for tips on weight gain for their kids or baby food for weight gain.

Gaining weight or gaining healthy weight are two different aspects. In today’s era  kids are more prone to processed and refined foods which are easily available. But they don’t have any nutritional purpose other than just adding unhealthy empty calories to their body. If your baby is thriving properly, is active, happy and doesn’t fall sick frequently, there should not be a cause of concern. However, it is also important to keep a check on your baby’s weight to height ratio at regular intervals, as he/she may suffer from development delays because of being underweight for a long period of time. In that case it becomes imperative to work on their weight with a diet that is nutritionally rich and well balanced. If your baby is not gaining weight according to their age or their weight to height ratio is not ok, look for the reasons for that.

Reasons for not gaining weight:
  • Not consuming enough calories
  • Poor appetite
  • Food intolerance and food allergies
  • Poor eating habits and eating disorder
  • Metabolic disorder
  • Genetic issues
  • Recurring infection
  • Premature birth. Kids who are born premature tend to have poor weight gain
  • Health issues like chronic diarrhea, liver diseases, gastroesophageal reflux, can affect weight gain in kids
  • Sometimes few medications also lead to loss of appetite resulting in poor weight gain
Tips for healthy weight gain:

Physical activity: Encourage your child for physical activities. Indulge them in some sports like swimming, cycling and running which can help to increase their appetite.

Balanced diet: Focus on a healthy, well balanced, nutritious diet instead of just thinking about weight gain. food for kids to gain weight should be nutrients-rich, energy-dense with adequate amounts of protein and carbohydrates. It should include foods from all food groups. Some fruits and vegetables have more calories than you might have thought of. 

Small meals: Try to give 4 to 5 small meals, despite feeding 3 bigger meals. Also add 2 to 3 healthy snacks which may include fruits, nuts and seeds. They are the best baby food for weight gain. These in-between healthy snacks can help your kid to take in more calories than by eating three bigger meals.

Not skipping meals: Don’t allow kids to skip meals, or at least encourage them to eat something instead of skipping a meal. 

Avoid processed food: Processed and packaged foods often contain added sugar, Salt, unhealthy fats and lose their original nutrients during the food manufacturing process. Discourage your kids for these easily available foods. They won’t favour a child’s health in any positive manner. (How does fast-food impact bones?)

Limited drinks: Hydration is important for kids. But drinking liquid just before or during meals can affect your kid’s appetite and make them eat less. Studies have shown that drinking water prior to meals can reduce calories intake. (Impact of sugar on the body?)

Proper sleep: Proper sleep is utmost important for kids in their overall development. A decent night sleep can make a positive impact on your child’s entire day and on their appetite also. (Link between sleep and brain)

Foods to increase weight:

Is the food you are feeding to your baby providing the right amount of nutrition or helping in healthy weight gain? Apart from giving a balanced diet it is also important to ensure that your little one is getting a sufficient dose of calories for healthy weight gain. Here is the list of foods to increase weight of kids or gain healthy weight.

Ghee:

Ghee is a form of clarified butter that originated in ancient India. It’s rich in antioxidants, vitamin A and omega 3 fatty acid, which helps in healthy weight gain among kids, aids in brain development, great for metabolism and keeps the tummy troubles like gas and constipation away. Lactose intolerance babies can also safely consume ghee as the clarification process removes milk solids and decreases the lactose content of ghee. You can start giving a spoonful of ghee to babies as soon as they start weaning off breast milk. Ghee is considered as one of the best foods to increase weight for babies. (How to make medicinal ghee at home?)

Paneer(cottage cheese):

It is a form of Indian cottage cheese, high in protein, phosphorus, calcium and selenium. The fat present in paneer provides the essential nourishment that is required for a kid’s healthy development. It also has a good amount of vitamin A which aids in night vision and provides healthy skin. 20 gram of paneer has 90 calories hence it helps underweight kids to gain weight. It is one of the best weight gain foods for kids. (How to make whey protein at home?)

Full fat yogurt:

Yogurt being high in calcium and protein aids in building strong bones, which leads to weight gain. It also helps in digestion as it has good bacteria (probiotics). Adding curd rice to your kid’s diet which has 179 calories in just ½ cup, can help them to gain healthy weight. (Easy and tasty probiotic recipe)

Sweet potato:

It is not only the perfect first food for babies but also one of the best baby foods to increase weight. Sweet potato provides a good dose of calories as per 100gm it contains 86 calories. It is also loaded with calcium and iron, both of which are vital for an overall kid’s growth. Sweet potatoes are low in saturated fats and high in dietary fiber, magnesium, potassium, vitamin A, B6 and C. It has antioxidants like catalase, zinc superoxide, which prevent inflammation and help to increase weight. All these nutrients make it one among the best weight gain foods for kids.

Peanut butter:

Peanut butter is a rich source of unsaturated fats, protein, B vitamins, iron, folic acid and fiber. It is an excellent food for weight gain as it has 62 calories per tablespoon.  Add peanut butter to kids meal either by spreading on bread or on wraps. Many kids like peanut butter with apples too. (30 reasons why peanut help kids?)

Ragi (Finger millet): 

Ragi is loaded with protein, calcium, fiber, vitamin B2, vitamin B6 and it is the food for kids to gain weight. With around 130 calories per ½ cup, it also strengthens the bones, teeth and aids digestion. Ragi can be given as ragi porridge, kheer or in the form of flat bread. (How does whole grains manage menstruation pain?)

Pulses:

All pulses are high in calories and considered as baby food for weight gain. They are rich in protein, calcium, iron, dietary fiber, magnesium and potassium which plays an important role in the overall development of kids. Moong dal (mung bean) and urad dal (black gram) are the best options, if you are looking for weight gain foods for kids. Urad dal contains fatty acids that help in brain development too. According to ayurveda, urad dal can help to gain weight because of its Guru (heavy) and Balya nature. (Ayurvedic herbs for kids body, brain, bones and immunity)

Almonds:

Almonds are powerhouse of nutrients like vitamin A and vitamin E, protein, calcium, magnesium, fiber, phosphorus and fatty acids. High fiber content of almonds aids in digestion. Almonds have 170 calories in one ounce (30 gram), which makes it one of the best healthy weight gain foods for kids. Almonds can be consumed in many ways by Kids. Roasting almonds and dipping them in chocolate makes a great snack for kids to eat any time during the day. Almonds can also be made into a butter for spreading on bread or grind into a flour to be used to make cookies or added to cake batter. Roasted almond powder can also be added to porridge. Roasting Almonds does not impact the nutritional value of the nut. (6 reasons why kids should eat almonds everyday).

know some more weight gain foods for kids.

Recipe of Ragi (finger millet) Laddoo/ Sweet balls

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Products:

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate spread to meet daily Nutrition ORDER | 0% preservative

Check more products for: Immunity, Brain development, Weight, Eyesight, Sleep (hyperactivity), Hormone (acne) and Overall growth.

(shipping in India and Singapore only)

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.

Read more blogs:

food for kids to gain weight: 7 super nutritious foods

As commonly as we hear about obesity in children. it will be surprising to know that many have to look for tips on weight gain for kids or food for kids to gain weight. Children who are underweight usually don’t have very good appetite or they fill themselves with snacks or fast-foods. So, the requirement of essential nutrients for a body is never fulfilled. Many parents associate lack of weight gain to lack of eating also. While this can be true, however, there can be many reasons for not gaining weight among kids.

The most common reason to not gain healthy weight is lack of consumption of healthy and nutritious food for children to meet body requirements. By making some small changes in children’s eating habits throughout the day, you can help them to increase (quality) calories they get. If the child is a good eater, then there is less to worry about lack of weight gain. It will eventually happen with age and for as long as it doesn’t, its not detrimental to health.

If the child is a fussy eater, then the challenge is to feed nutrient dense high calorie food. It is important for kids to consume calories which come packed with necessary fats, carbs, proteins, fibre, vitamins and minerals. Reducing drinks at mealtimes is also a quick tip to enable higher consumption of nutritious food for children. As water or drink can fill up the tummy sooner than it is ought to. Other tips include introducing four or five tiny meals instead of offering three big meals and encouraging a few healthy snacks over the day. These are some of the efforts that can really help your child not only gain weight but also get a healthy and active body.

Foods for kids to gain weight

Some nutritious food for kids to gain weight that can be included in your kid’s diet which can help him/her gain healthy weight are mentioned below.

Banana:

Bananas are one of the best foods to increase weight, as they are high on potassium, magnesium, calcium and Vitamin B9. The fruit is also rich in carbohydrates and is a source of instant energy. Bananas are fairly high in natural sugar, which enables a quicker energy supply than other foods. It is also a high calorie food compared to many other fruits. A cup of apple slices has about 55-60 calories, while a cup of banana slices has around 130 calories, however both are nutritious. (Recipe for Banana muffin)

Potato

Each potato packs about 4 grams of fibre and 4 grams of protein, which keeps kids feeling full. Being a simple carb which is easy to digest, Potatoes can also raise instant energy levels. To pack more nutrition to this food, it is preferred to consume them with their skin, which adds fibre and other nutrients to the diet and makes one of the favourite and best foods for kids to gain weight. Consuming sweet potato is also a more nutritious alternative with similar calorie intake. (Recipe for fries)

Eggs:

It is are packed with high quality proteins and healthy fats. Eggs are nutritious food for children to eat when they are trying to gain weight. The egg yolk is imperative to meet the demands of the body for healthy fats. It provides a significant amount of protein as well as Vitamin B2, phosphorus and vitamin D. Adding two eggs to the diet provides 120 calories along with 12g of protein and so much more nutrition for the body.

Milk:

Milk and other dairy products contain protein and calcium, essential for weight gain and muscle building. If the goal is weight gain, whole milk can be the best option since it has a good amount of protein along with some saturated fat. Researchers believe that whey protein can be a dependable source of consuming protein to support muscle repair and development (how to make whey at home?). Additional studies have found that milk or whey and casein combined, can lead to greater mass gain than other protein sources. (Recipe for whey protein buns). Cheese and cottage cheese are other nutritive sources of high calories.

Nuts and Seeds:

These are among the best foods to increase weightNuts and nut butters are absolutely the right choice if you are looking for some foods for your kids to gain weight. Just one small handful of raw almond contains 170 calories, 6 grams of protein, 4 grams of fiber and 15 grams of healthy fats. Pistachios, walnuts, cashews, sunflower seeds, pumpkin seeds, chia and flax seeds too are high in fat and calories and can help to gain weight and provide the essential fat for the brain. (Recipe for nut cookies or cake) or (Recipe for nut chocolate)

Soy:

Soy foods are said to be high in calories, which means they are the most nutritious food for children and can help them to gain weight. 1/2 cup of soy nuggets/ granules will give about 100 calories. Soy protein is a great product to include in the diet to help with weight gain. 

know some more weight gain foods for kids.

Recipe for Quinoa Poha (Quinoa rice flakes meal)- 6 veggies, 2 grains, 1 sprout and nut

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ savoury spread to meet daily Nutrition ORDER | 0% preservative | 0% Palm oil |

Check more products for: Immunity, Gut health, Digestion, Weight, Brain development, Bones and Overall growth

(shipping in India & Singapore only)



Iyurved Daily Kids Nutrition

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.


Read more blogs