Home remedies for obesity

There is no quick fix for obesity, but steady home habits work best over months. Aim for slow loss of about 0.5 to 1 kg a week at most, and change one thing at a time.

Eating

• Eat at regular times and do not skip meals
• Use a smaller plate, and fill half of it with vegetables
• Choose whole grains, millets, dal and pulses
• Cut sweetened drinks, sweets and fried snacks
• Eat slowly and stop when comfortably full
• Do not eat in front of the screen
• Limit eating late at night

Moving

• Walk 30 minutes most days, and build up to 150 minutes a week
• Use stairs and take short walking breaks every hour
• Add strength exercises twice a week

Sleep and stress

• Aim for 7 to 8 hours of sleep
• Manage stress with breathing, walking, hobbies and talking to someone
• Do not use food to cope with feelings

Tracking

Weigh weekly at the same time, and note waist size monthly. Celebrate progress such as stamina and energy, not only weight.

Remedies to be careful with

• Lemon-honey water, jeera water or herbal teas do not melt fat. They are fine as drinks but not as treatment.
• Crash diets, fasting, slimming teas and "fat burner" products can be harmful
• Do not use them if you are pregnant or have children or teens in the family

Remember

Small, steady habits beat quick fixes. Talk to a doctor before big changes, and seek support, not blame.

When to get help

See a doctor if you are gaining weight steadily, have a large waist or have symptoms such as breathlessness, snoring, joint pain or excessive thirst. Avoid crash diets, slimming teas and fat-burner products, and do not give herbs, supplements or weight-loss plans to children or teens without a paediatrician's advice. In an emergency call 112 or 102.