How to reduce weight naturally

How to reduce weight naturally

How to reduce weight naturally? (Natural ways to treat obesity)

Obesity (gaining more weight than necessary) is one of the fast growing problems of the universe.

The causes and the ways it affects our health (complications) are discussed in our article obesity.

Taking medicines or food supplements to reduce weight for a long time may produces  side effects.

After stopping the drugs there will be rebound increase in weight.

So it is better to reduce weight naturally.

Here we will discuss the best methods to reduce weight naturally.

Aims for Obesity treatment                                 

Our aim of weight reduction program is to reach and maintain a healthy body weight throughout life.

Normal weight reduction programs

Normal weight loss programs involve changes in diet, increased physical activities, psychological counseling, medications and surgery.

Best ways to reduce weight (Holistic approach)

People, who eat the same food and do the same exercise together to reduce weight, may have different effect because the cause of obesity, the mind set and the basal metabolic rate (BMR) varies from person to person.

So weight loss program is not just strict diet and exercise alone but a HOLISTIC approach that involves both mind and body.

Foods to avoid to reduce body weight

To reduce weight, avoid sugar, carbohydrates, fats, processed food, junk food, sweetened beverages, deep fried food, cakes and ice creams.

Best home remedies To reduce Weight

Foods that reduces appetite: (Food that reduces carving)

Dark Chocolate: A chemical present in dark chocolate called stearic acid reduces appetite and the bitter taste signals the brain and reduces appetite.

Drinking water before meals reduces appetite.

Apples and pear contain pectin and fiber which reduce carving. Flax seeds, almonds and funnel seeds reduce appetite.

So take them daily to reduce weight.

Food that produce fullness of stomach

Green leafy vegetables, sweet potato, water melon, cucumber and grape fruit produce fullness in stomach.

Green leafy vegetables like Brussels, cabbage, broccoli, kale, spinach, etc contain lot of fiber which is hard to digest.

Eggs and lean meat produce fullness.

These foods reduce the quantity of food taken there by reducing weight.

Apple and pear contain lots of fiber and pectin which produce fullness and reduce appetite.

Food and spices that burn and spend more calories (Fat Burners)

Green tea, Pepper, Ginger, Cinnamon, Turmeric, Cumin seeds and coffee burn more calories.

pineapple to reduce weightPineapple has a chemical called bromelain which burns lots of energy.

Coconut increases body heat (Thermogenic) and it burns more calories. So replace your cooking oil with coconut oil.

Eating curry leaves (around 10 leaves per day) helps to burn more fat.

Onion and garlic helps to burn more calories. Chili pepper has capsaicin which increases the metabolic rate.

Apple cider vinegar is a good metabolic booster. Mix it with lemon juice, little pepper, little cinnamon and honey and drink it to reduce weight.

Best Recipe for weight reduction

Take hot spicy vegetable or chicken soup with lot of hot pepper, onion, garlic, cinnamon, ginger and coconut oil.

Drinking hot spicy soup daily will reduce weight.

green tea to reduce weightTake green tea with cinnamon, ginger, and lemon juice. Green tea contains epigallocatechin gallate which is a good fat burner.

Instead of plain water, boil cumin seeds in water and drink it often to reduce weight.

Take black coffee with ginger, cinnamon and honey instead of soft drinks or energy drinks with lots of calories.

100 ml of coffee burns around 80 calories. So drink coffee to reduce weight.

Add hot spicy curry to your meal to reduce weight. Curry contains many different spices (turmeric, cinnamon, ginger, garlic hot pepper onion etc).  Hot Spicy curry is a good metabolic booster.

Life style changes to reduce weight

  • Avoid eating while watching TV.
  • Do not sit in front of computer and TV for long.
  • Avoid watching advertisements that urge you to take unhealthy foods.
  • Avoid elevators and lifts but use stairs.
  • Avoid motor vehicles for short distances.

cycling to reduce weight

  • Go cycling or walking.

Psychological aspect of weight reduction

Psychological conditions like depression, anxiety, loneliness, and mental stress, produces emotional eating (eating to soothe the emotions).

Mental trauma and stress produce high levels of cortisol in the body. This leads to weight gain.

Putting on more weight itself can cause more anxiety and stress leading to more weight gain.

Being self-confident, having a positive mental attitude, having some hobbies, joining sports, diverting the mind to exercise programs like Tai chi, Yoga, swimming etc… can relieve the problems.

exercise to reduce weight

Exercise relieves stress and help to reduce weight.

If the person is obese or overweight there is a reason for it. Do not force the body to reduce weight suddenly.

Sudden massive weight loss may produce weakness and reduce the immunity and make the person susceptible for illness.

Sudden loss of weight will slow down metabolism which may lead to weight gain.

So gradual weight reduction is advocated.

Have realistic goals (gradual weight loss). This will prevent loss of confidence and depression.

Visualization and positive thinking

Visualize yourself as thin. Keep a older photo of yourself when you were thin and visualize it often.

Cheat your brain to lose weight

Use small plates for eating so that it will look full and give mental satisfaction. Eat slowly, chew every bit and enjoy the meal. The brain takes time to register fullness.

Keep healthy food like fruits and vegetable on the table on plain sight.

Keep the Jung food and other unhealthy food away from sight to avoid temptation.

Increase the distance between you and unhealthy food.

Do not skip meals to reduce weight

Do not skip meals, especially breakfast.

Taking breakfast boost the metabolism in the morning. Avoiding meal will slow down metabolism which is the opposite of what is wanted (weight gain instead of weight loss).

If you skip meals the brain will imagine coming famine and goes for storage mode and weight gain.

So eat 4 or 5 small and healthy meals per day to reduce weight.

Reduce eating out with friends and family to lose weight.

Going out to eat with friends and family often, make you eat more unhealthy food. Eat more homemade and natural food.

Be careful of what you eat. Eat when you are really hungry. Drink Water in between bites.

Reduce room temperature to lose weight

Reducing room temperature to around 18-20 degrees or taking cold showers will increase brown fat in the body, which in turn spend more calories.

Treat associated diseases

Patients with obesity having hypothyroid, diabetes, hypertension and kidney disease must consult their physician and treat the conditions.

Best method to reduce weight and maintain it

In The morning take black coffee with spices and honey.

Yoga to reduce weight

Do yoga or exercises.

Have small breakfast.

Hot spicy soup before lunch with lot of pepper vegetables and spices.

Have small lunch with egg or lean meat or fish and vegetables.

Take green tea with lemon, cinnamon, ginger and honey.

Have hot spicy soup before dinner, followed by small dinner.

Drink lot of water in between.

If you follow this with regular exercise you will bind to lose weight and maintain it throughout life.   

Inhalation Therapy For Bronchial Asthma

Why Inhalation therapy is Advised for asthma-Holistic doctor online

Inhalation Therapy For Bronchial Asthma

What is Inhalation therapy ( Aerosol Therapy)?

Inhalation Therapy is a method to administer(deliver) drugs directly into the airway in patients with chronic( long-lasting) diseases of respiratory system like Asthma, COPD (Chronic Obstructive Pulmonary Disease) and Bronchiectasis.

In Inhalation Therapy (Aerosol Therapy), the medicine is made to float as mist in air(Aerosol) to be inhaled (breathed in) by the patient and deposited directly in the airway and lungs.

Why is Inhalation therapy Advised? ( Advantages of inhalation therapy).

In Inhalation Therapy the medicine reaches the airway directly, so the action is faster.

As the medicine is given directly to the airways, a small dose of the medicine is enough. So lesser side effects.

No gastritis as in oral medications and it is painless.

What are the drugs given through inhalers?

Inhalers come with Bronchodilators (Relievers) or Steroids (preventer/controllers) alone or in the combination of both.

Bronchodilators are used when the patient is breathless to relieve broncho constriction.

The combination of reliever and controller are used for prevention of bronchial asthma.

What are the common types of Inhalation Therapy (Aerosol Therapy)?

Dry powder inhaler (DPI), Metered Dose inhaler (MDI) and Nebuliser(Nebulizer) are the types of devices used normally.

What is Dry Powder Inhaler?

In Dry powder inhaler, the drug is in the form of dry powder in the device and can be breathed (inhaled) in through the mouth.

It is activated by our breath.

Single dose and multi-dose devices are available.

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How to use Dry Powder Inhaler?


Take the device and insert the capsule ( containing the medicine) in allotted slot for the capsule.

Rotate the base of the device to separate the two halves of the capsule to release the medicine inside the device.

Breath out away from the device.

Keep the mouthpiece in the mouth and inhale the powder (medicine).


Hold the breath for as long as possible. Remove the inhaler and breath out.

Repeat the Process till the device is empty. Gargle the mouth and throat with water after use.

Advantages of dry powered inhaler

Easy to carry and easy to use. Hand-mouth coordination is not necessary.

Disadvantages of Dry powder inhaler

Cannot use when the patient is severely breathless.The powder can get deposited in the mouth and produce oral candidiasis (ulcers in the mouth).

Gargle the mouth and throat after inhaler use to prevent this.

What is metered Dose Inhaler?

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In Metered Dose inhaler the medicine is kept in a metal container under pressure.

The container is fixed in a plastic enclosure with a mouthpiece.

When the container is pressed down, a measured (prefixed) dose of medicine is released to be inhaled.

How to use Metered Dose inhaler?

Hold the device in between thumb and index finger.Shake the inhaler well. Breath out and keep the mouthpiece of the inhaler in the mouth.Take a deep breath and press down the container to release a dose at the beginning of the breath.

Inhale fully and hold the breath as long as possible. Remove the inhaler and breath out. Repeat if necessary.

Gargle mouth and throat after use.

Advantages of Metered Dose Inhaler

Easy to carry and easy to use.

Faster in action.

Disadvantages of Metered Dose Inhaler

Hand-mouth co-ordination (Press and start inhaling) is necessary.

Deposits of the drug in the mouth leading to ulcers in the mouth.

Cannot change the dose and composition of the drugs.

What is Spacer (Holding chamber)?

Spacer is a holding chamber used along with Metered Dose Inhaler.

In one end of the spacer is a mouth piece and the other end has a slot to fix the inhaler.

Fix the inhaler in the spacer, shake well, release the medicine and inhale. This prevents deposits in the mouth and prevents wastage of the drug.

What is nebulizer?

In nebulizer compressed air, oxygen or ultrasound is used to float (suspend) the particles of the medicine in air to be inhaled through a mouthpiece or oxygen mask.

Advantages of Nebulizer

No effort from patient necessary. Can be used in children, unconscious patients and patients on mechanical ventilator.

Deposition of the drug in the mouth is prevented.

Hand-mouth coordination is not necessary. The composition and amount of medicine can be altered according to the need.

Disadvantages of Nebulizer

Source of Power is  necessary (battery or electricity).

Difficult to carry.

Myths (belief) about inhalers

There is a belief that inhalers are addictive (Habit forming) and it is costlier to use. But it is not correct.

Inhalers are not habit forming but inhalers are to be used regularly to prevent the asthma attack.

If the patient uses inhalers regularly, it is cheaper than oral drugs or injections. The side effects are also less.

So it is better to use inhalers to prevent and treat Bronchial Asthma.

It is best for the patient to consult a Respiratory Therapist, and learn the correct methods to use inhalers and nebulizer.

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