A person is called obese when the accumulation of fat in the body is excessive than what is actually required. In today’s scenario, 8 out of 10 are said to be obese. Obesity can affect both adults and children when food habits and physical activity are disturbed.

Obesity is measured by BMI (Body Mass Index) system, which is calculated by using the mentioned formula.

BMI = [Weight in Kilograms / (Height in meters X Height in meters)]

Once you calculate, you can check if you are obese or not.

If BMI is between 19 and 24.9, your weight is normal

If BMI is between 25 and 29.9, you are over-weight, but not obese

If BMI is between 30 and 34.9, you are obese stage 1

If BMI is between 35 and 39.9, you are obese stage 2

If BMI is between more than 40, you are obese stage 3

You BMI can be measured by your age group too.

                Age 19 – 24, BMI should be between 19 and 24

                Age 25 – 34, BMI should be between 20 and 25

                Age 35 – 44, BMI should be between 21 and 26

                Age 45 – 54, BMI should be between 22 and 27

                Age 55 – 64, BMI should be between 23 and 28

                Age above 65, BMI should be between 24 and 29

For children below 19 years, if you think your children are obese or overweight, you need to consult a doctor.

For adults, when you find out that you are obese, you need to take control of your body. Obesity if not given attention at the initial stages, it can lead you to life-threatening diseases.

Obesity can affect your day to day activities. Symptoms may be

  • Tired all the time
  • Hesitation to indulge in physical activities
  • Depression
  • Delayed menstruation for women
  • Thyroid problem
  • Diabetics
  • Heart problems
  • Knee pain
  • Lower back pain
  • Hair fall
  • Infertility
  • Blood pressure

You can control obesity by changing your food habits and lifestyle. Let’s see what can help you lose the excess fat from your body!

Avoid junk food

Junk food can be a burger, chaat, fried chicken, french fries, packed food, carbonated drinks – all type of colas and high sugar content food, the list goes on. Avoid any food that comes in a packet and tin. Junk food is not good for health, it adds up to the bad cholesterol and also creates issues with digestion. This type of food, in the long run, might also increase the cancer-causing cells in your body.

Increase Physical activity

Physical activity or workout is very important to get rid of the excess fat. If you are already into workouts, you need to increase the duration. If you have not started any work out, you should start right away. Workout can be of any form – playing badminton, swimming, running, walking, yoga or gym. Make sure you work out minimum of 40 minutes every day.

Sleep time

When you are obese, you sleep time naturally increases as you feel tired most of the times. Make sure you cut down on sleep time and indulge in some interesting work, so that you keep yourself busy. Try to wake up early in the morning and sleep early in the night. This can help you regulate food intake and gives you enough time for workout.

Herbal tea

When you are tired, the first thing that comes to your mind is to have a cup of coffee or tea, of course, which contains milk and sugar. That is something you should avoid completely. When you want to reduce weight, you better start with herbal teas. They help you stay alert and at the same time help you shed the extra kilos. Click here to know about herbal teas and their health benefits.

Please note, consuming herbal tea without workout and proper diet cannot reduce weight.

Lemon and honey

This is an age old practice that helps in weight reduction.


  • Heat one glass of water until its warm
  • Add one spoon organic honey
  • Add few drops of fresh lime juice
  • Mix and consume the warm water

This water should be consumed in empty stomach, preferably in the morning. You can also include a pinch of freshly crushed black pepper to the water.

Honey and lemon

Cayenne pepper

Cayenne pepper aids in weight loss effectively. It contains a compound called Capsaicin that stimulates and helps in burning fat. It can also reduce the appetite and regulate the metabolism.

To know more about cayenne pepper for cholesterol reduction, click here.

cayenne 2

Include vegetables and fruits

Vegetables and fruits can provide required amount of nutrition for our body to do our day to day activities effectively. You need to include one portion of vegetables and 2 portion of fruits every day.

Vegetables can be in any form – Salad, cooked, raw, with oil or without oil does not matter. Make sure you eat a lot of vegetables. Include more water vegetables in your diet.


You can eat fruits whenever you feel hungry. Avoid consuming juices, as they lose nutrition. If juice is unavoidable, do not add water and sugar to it. Consume it like a puree.

Click here to know about different juices to reduce fatigue.

Take more proteins

Protein rich food is a must when you decide to reduce fat. It can provide all the nutrition required and keeps you tummy full for a long time.

Protein rich food


Honey and cinnamon

Honey and cinnamon are a great combination when it comes to weight loss. It can help you regulate insulin levels and also control the amount of sugar absorbed by the body.


  • Boil one cup of water until it warm
  • Add a pinch of cinnamon powder to the water
  • Add a spoon of honey and mix
  • Consume it warm

This drink can be consumed twice every day. Click here to know more about honey and cinnamon.

Ceylon cinnamon

Curry leaves

Curry leaves contains a compound called Mahanimbine, which is an alkaloid that helps to reduce lipid and fat from our body. Consuming curry leaves for weight loss is an age old Ayurveda method.

You need to chew on 10 to 15 fresh curry leaves every day in the morning. You can continue this practice for a minimum of 4 months to see visible changes.

Click here to know more about curry leaves.

Following all these tips, will definitely help you reduce weight and fight obesity. It is better to consult a doctor if none of the above mentioned remedies worked for you even after 6 to 7 months of regular practice.

As a word of caution, if you have had a serious injury or joint pain or surgery, post which your weight has increased, it advised that you start physical activity only after consulting your physician.


Bailey, C. J. & Day, C., 1989. Traditional Plant Medicines as Treatments for Diabetes. Diabetes Care, pp. 553-564.


Bouchard, D. C., Depres, J.-P. & Tremblay, A., 1993. Exercise and Obesity. s.l.:Obesity Research.


Frank, C., Grandi, S. M. & Eisenberg, M. J., 2013. Taxing Junk Food to Counter Obesity. American Journal of Public Health.


Holland, J. S., 2003. Body mass index calculator. United States, Patent No. USD493190S1.


J., P., H. S., Y. & P. E., K., 1994. Identification of a Lipid Transfer Protein as the Major Protein in the Surface Wax of Broccoli (Brassica oleracea) Leaves. Archives of Biochemistry and Biophysics, 311(2), pp. 460-468.https://www.sciencedirect.com/science/article/abs/pii/S000398618471263X

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.