Here are some tips that you can pursue to keep yourself in shape:

Drink lots of water

Intake of water helps in reducing weight, see how — start drinking one or two glass of water or fruit juice every morning before having breakfast and you will feel full when you start eating. Hence, you will eat less and you will be recharged only by the drink. Water is also quite helpful in digestion of food.

Keep an eye what you eat

Sometimes, when you are watching T.V. or reading book, you do not realize how much you are eating chips and french fries and it gradually accumulate fat in your body. You can replace this food with vegetables and fruits salad. The fiber in vegetables gives a sense of fullness and consumption of raw vegetables burns more calories. This will definitely reduce your cravings for junk food and you will feel much healthier and fitter.

Have a good breakfast

Breakfast is the ideal time for the consumption of carbohydrates. You can opt for whole grains with lots of fiber. Breakfast with good complex carbohydrates, such as oatmeal, cornflakes with other cereals and fruits are enough to satisfy your hunger and make you energetic throughout the day. But pick the fruit that is less in calorie — berries are naturally low in sugar, as are watermelon, papaya, peaches and apricots while bananas, oranges and grapes, on the other hand, contain high levels of sugar and should be avoided to lose weight. Instead of ghee and any other oil you can use olive oil for healthy fat. One thing to remember is carbohydrates are better for weight loss when consumed along with a protein as it helps the body level off the sugar consumed and controls appetite. You can choose low-fat dairy products, skimmed milk, cheese(paneer). If you are non-vegetarian then avoid red meats; choose chicken or turkey.

Lighter Food for lunch

Eat in moderation at lunch time. Eating a lighter food with protein such as a salad with sliced chicken or fish, is ideal for lunch. If you order something heavy then reduce the quantity; take one bread instead of two. As lunchtime is most likely the time when you'll be eating out, make sure you pay careful attention to the items in the menu before ordering and stay away from anything that is fried or with added creams, as these are likely high not only in calories but also in fat. You can choose meals that are baked, grilled or steamed. Instead of french fries, ask for steamed veggies or a baked potato. Apply mustered sauce instead of mayo.

Avoid heavy dinner

Say no to heavy dinner. And take dinner 2 hours before you are going to sleep. Low-fat protein, like skinless herbed chicken and lots of vegetables should be taken in the meal. Avoid overeating as it also affects your digestive system.

Every woman desire for smooth, skinny, well- toned legs as they are always hot and permits you to wear whatever you want. Getting toned legs takes effort but the results are great accordingly. Here we are sharing some tips to own lean, skinny and firm legs:

Say bye-bye to elevator and use stairs and soon you will realize how much it would benefit your legs to take the stairs instead. For the first time, you will really feel tired but don't worry, you will gradually accustomed to it. It is also beneficial for your thighs, calves and glutes.

Stretch your legs

It really don't take time. Whenever you bend down to tie your shoe, wear your stocking, or pick something up from the floor, it gives you a chance for leg stretch. And stretching your leg muscles will definitely helpful in fulfilling your dream of leaner legs.

Walking/ Jogging
Take a pair of comfy shoes and start for evening or morning walk and increase number of kilometers gradually. If you are going to office let your two wheeler or four wheeler take some rest at home and use your two legs for pleasing results. It is beneficial not only for you but for environment also.

Instead of burning other fuel, burn your body fuel. Yes, burn extra calories by cycling. Cycling is a great exercise to keep your legs in shape, particularly your front thigh.

You can rely on Aerobic exercise. For good results you must do it at least thrice a week and for faster result do it four to five times a week.

Then Lunge is a great leg exercise for conditioning all leg movements that targets most of the major muscles within the leg and shapes them fast. Follow these steps for it:

• Stand with your feet shoulder width apart.
• Take one big step forward with your right foot.
• Put your hands on your hips for balance
• Lower your body straight down until your back leg forms a right angle at the knee.
• Raise yourself back up slowly using your leg muscles
• Do the same with left leg. (Do 3 sets of 30 repetitions for each leg. )

For those who want fast results Heel raises is best answer. Come and follow these steps:

• Stand with your feet wider than shoulder width apart.
• Put your hands on the hips
• Raise your body onto your tiptoes and hold it for few seconds
• Lower back slowly (Do 3 sets of 40 repetitions )

Then Squats is another leg exercise for toning the buttocks and upper thighs that demands lot of work from the muscles in your buttocks and legs both going down and coming up.

For toning inner and outer thighs Plies is ideal. For it — stand with your feet slightly more than shoulder width apart; take a small step out with each foot and turn your feet outward like a duck; place your hands on your hips; lower your body slowly down about six inches and raise it back up gradually. (Repeat the movement for 3 sets of 30 repetitions)

Natrajasana 

To reduce thighs, shapes calf muscles, and strengthens ankles, this asana is ideal. For it, spread your feet apart; bend your knees and raise your heals and stand on the ball of your feet; then raise your arms over your head and pull yourself; hold for 10-15 counts and then breath normally. But if you are suffering from knee injuries, you should avoid this asana.

Purna Vyagrasana

This asana is meant to tone hips and back thigh muscles. For it you need to be on your knees and palms on the floor; look straight and then raise one leg straight up and parallel to the floor; inhale and bend the knee of the raised leg and slowly raise the knee as high as possible; contract the hamstring and hip muscles as tight as possible; uphold the posture for 30-50 seconds. Now repeat the same on the other side.

Bhunaman Kakasana

The asana is beneficial to improve upper body strength and tones skeletal muscle. The procedure is: lie flat on the stomach; keep your hands by the side of the chest and raise your entire body by straightening your arms and doing a push up; then place your left knee on the floor and raise your right leg up and bend the knee towards the ceiling; bend your elbows and go down towards the floor without touching it; hold position for 30 seconds. Repeat same on the other side. But if you are suffering from wrist and elbow injuries, you should avoid this asana.

Ardhachakrasana

The asana works on the waist and side muscles of the body. For it you need to raise your right arm and place it next to the ear; then exhale and bend your body to the left with your arm stretched out; inhale and come up. Now repeat the same procedure on the other side.

Pranayama

Pranayama is a significant technique in yoga which is control and extension of Prana or Vital energy.

The Pranayama can be classified in two types—hypo ventilation and hyper ventilation or relaxing pranayama. Kapalbhati, Bhasrika and fast breathing are the examples of hyper ventilation that increase oxygen and reduce carbon dioxide while deep breathing like Bhramari, Shitali, and Sitkari can be classified under Hypo ventilation.

Kapalbhati, Bhasrika & fast breathing can be exercised by people suffering from obesity with good effects These Pranayama techniques increase the lung capacity and help burning fats.

Besides this Agnisar — fast movement of abdominal muscles in and out — is very good exercise to get rid of the accumulated fats in the abdominal area.

• Warm up exercises are a essential as you have to prepare the body for a state of activity. Warm up exercises increases the flexibility of the muscles and also reduces the chances of injury. Slow walking, trunk rotations, or low intensity movements are enough to warm up your body. Then you can concentrate on muscular strength and endurance exercises. Simple weight exercises with push-ups and sit-ups.
• Aerobic workouts is quite helpful to keep you in shape. Brisk walking, cycling, aerobic machines, or swimming not only burn calories but keep your heart healthy also. People who are suffering from obesity and joint problems at the same time, swimming is the best remedy as you can burn even more calories with much less stress on your joints. Give at least half an hour to aerobic exercises daily.
• Resistance training, and weight training both can help to stay slim and shaped by building muscle and raising metabolism. Resistance training is an exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, or endurance. The external resistance may be dumbbells, bricks, bottles of water, or any other object that causes the muscles to contract.
• Any exercise program is incomplete in the absence of cardiovascular exercises. Cardiovascular exercises do the main job of burning unwanted calories, reducing fat, and strengthening heart and the lungs. Therefore brisk walking, swimming, cycling, skipping and rowing are fantastic fat burners.
• Playing games like tennis, basketball, badminton every day, are good way to lose a few kilos, while enjoying yourself. Always remember, exercise throughout the week and do not too much in one-day.

Ayurvedic Herbs for the Treatment of Obesity

Ayurvedic physicians prescribe many herbs for weight reduction — Guggulu, Guduchi, amla, Triphala, Shilajitare among them. Guggulu may be prescribed in its original form (one gram four times a day), or in a mixture form as Navaka Guggulu or Triphala Guggulu; Guduchi helps in the proper canalization of fats in the body; Triphala powder benefits us through its detoxifying powers and aids in natural weight loss; then Amla, rich in Vitamin C, helps to keep you in shape. Take one tea spoon Amla powder to keep obesity away and enjoy leaner physique.

Follow Ayurvedic food chart

Proper diet is helpful to bring the body to a healthy and constant weight as there is a direct relation between the diet one eats and obesity. Controlling the diet is a sure method of controlling obesity. The following guidelines must be observed:

• Abide by an Ayurvedic food chart and eat the quantity of food recommended for your body type.
• Have balanced meals and maintain regular meal times. Abandon the uncontrolled eating.
• Start your day with a tbsp. of honey and lemon juice with warm water and follow it up with a breakfast of wheat cereal or sprouted Mung bean with a cup of skimmed milk.
• Choose raw or steamed vegetables; salad of carrots, beets, cucumbers and tomatoes; a glass of buttermilk with whole grain bread or whole wheat chapattis, for lunch. To boost your digestive system, add a little salt, ginger, cumin seeds and coriander in buttermilk.
• For mid-afternoon snack consume coconut water along with dried fruits, lemon tea and vegetable soup.
• In dinner, you can choose whole wheat chapattis with steamed vegetables. After having dinner you can have any fruit of the current season except banana and apple.

Other Ayurveda Weight Loss Suggestions

Also consider other Ayurveda weight loss suggestions like eat more fruits, vegetables and low calorie meals; use little salt and bitter vegetables; avoid milk products like cheese and butter; drink carrot juice and mint tea regularly and some cabbage; avoid red meats etc.

Ayurvedic Home Remedies for Obesity