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Medically Verified By: Himalayan Siddhaa Akshar, Yoga and spiritual leader - Author, columnist, and founder of Akshar Yoga Kendraa.
Obesity Management Tips After 30: Powerful Yoga Routine To Boost Metabolism, Burn Fat And Balance Hormones Naturally
Obesity Management: These days, almost 1 in every 5 people is suffering from hormonal imbalances, a serious trigger that can collapse the metabolic system completely, leading to the onset of uncontrolled obesity or excessive fat accumulation within the body. While there are several ways to control this condition, in this article, we will talk about certain lifestyle changes that can come in handy.
When we follow a specific routine or lifestyle pattern, our body tends to stay in balance. However, when that pattern is disrupted, it can lead to lifestyle disorders such as obesity and metabolic dysfunction. In youth, the body enjoys metabolic flexibility and naturally follows a healthy rhythm. But as we age, the combination of increased responsibilities, sedentary habits, poor diet, and chronic stress can cause this flexibility to decline, leading to metabolic rigidity and weight gain. After the age of 30 or 40, hormonal changes further slow down metabolism and contribute to fat accumulation. As our priorities shift, any disruption in our daily routine can affect overall health and well-being.
"The rise in childhood obesity is due to poor dietary habits, having ultra-processed foods like pizza, burgers, pasta, noodles, sugary snacks, etc. The chemicals which had been used in these food items are not scientifically approved. But now we can see a huge shift in countries like Norway, Japan, Singapore, and many other Asian countries that are strictly working on mindful eating. Slowly, people are able to maintain their weight. When you sustain your weight then the digestive system, the metabolic system optimise their function, and there is hormonal balance, you will be able to control PCOS / PCOD symptoms."
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In yoga, there is a very powerful and ancient practice known as Siddha Walk, which benefits your mind, body, and soul. It involves walking barefoot on natural grass in a figure-8 shape. The best time to practice is early morning during sunrise. Time and direction are crucial walk from south to north for 21 minutes, then reverse.
According to Yoga Guru Himalayan Siddhaa Akshar - The best time to practice is early morning with sunrise. In Siddha walk time and direction both are important. So, from south to north you walk for 21 minutes and then repeat and reverse. It improves digestion, boosts circulation, reduces stress and balances hormones. Walking barefoot reduces inflammation, it emphasises slow movement with awareness.
Another very powerful breathing technique from Yoga is Kapalbhati Pranayama. It has a direct impact on your stomach, which stimulates the hormones and rewires for body conditioning. It boosts digestion and metabolism. You can sit down in sukhasana, then make fists with both hands to form Mushti Mudra. Don't fold them too tightly. Keep them on your knees and keep your back straight. Focus on your stomach with rapid, forceful exhalations with passive inhalations. You should practice this on an empty stomach. Do this for at least 5 minutes. Then try to make a routine to do 2-3 cycles of it. Regularly do this for 10-15 days for good results.
Diet plays an important role in obesity management. You need to be careful with what you eat. Avoid ultra-processed food, artificial sweeteners. Have food which is high in fiber and protein. Try to finish your last meal by 6 pm.
Stress is also responsible for weight gain. It builds unseen weight to the body. For example, if someone gives you false news that your child was in an accident, you can be so stressed out that you might have a heart attack. By taking stress, you restrict yourself and jam your body. Half of the population is under stress. Meditation practices help to reduce stress. Swas Dhyan can be practised regularly. You can sit in sukhasana, close your eyes, do deep inhalation and exhalation, and observe your natural breath. Do this for 10 minutes every day. It's especially effective for obesity and anxiety
Thus, yoga offers a holistic approach to managing obesity and metabolic syndrome. It enhances fat loss, balances hormones, and improves sleep. It is an ancient practice, a powerful metabolic therapy approved by modern science. Practising daily for 20 minutes will give you very good results.