Weight Gain & Obesity

About weight and health

The World Health Organization defines overweight and obesity as abnormal or excessive fat build-up that can harm health. Extra weight raises the risk of type 2 diabetes, high blood pressure, heart disease, fatty liver, joint problems and some cancers. For many South Asian adults, health risks begin at a lower body mass index (BMI), and weight around the waist is an especially useful warning sign.

What affects weight

• Eating patterns: large portions, sugary drinks, fried and packaged snacks, late meals.
• Low physical activity and long hours sitting.
• Short or irregular sleep.
• Ongoing stress and emotional eating.
• Some medicines and conditions, such as hypothyroidism and PCOS.
• Genetics and life stages such as pregnancy and menopause.

How natural care may help

• Diet therapy. A personal eating plan built around home-style Indian food: more vegetables, pulses and whole grains; enough protein; mindful portions; and fewer refined and sugary foods. See Weight Management.
• Movement. Yoga, brisk walking and strength-building suited to your fitness. See Yoga Therapies.
• Udwartana. A traditional dry herbal powder massage offered as supportive care.
• Sleep and stress care. Because tired, stressed bodies tend to crave more food.
• Habit coaching. Regular reviews to keep changes going.

Small, realistic steps

1. Fill half your plate with vegetables or salad.
2. Swap sugary drinks for water, buttermilk or plain tea.
3. Eat dinner earlier and lighter.
4. Walk for 10 minutes after main meals.
5. Aim for seven to eight hours of sleep.

Realistic expectations

The clinic does not promise a set number of kilos. Health guidance favours gradual, steady change through a balanced diet and regular activity, because that is what tends to last. Natural care at Arogyam Sutra is complementary. Please keep seeing your doctor, keep taking prescribed medicines, and tell the clinic about every medicine and supplement you take.

Further reading

• Obesity and overweight fact sheet, World Health Organization
• Obesity, NHS