Obesity is a disorder involving excessive body fat that increases the risk of health problems. Obesity increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, certain types of cancer, osteoarthritis and depression. People are generally considered obese when their body mass index (BMI), a measurement obtained by dividing a person's weight by the square of the person's height, is over 30 kg/m2, with the range 25–30 kg/m2 defined as overweight. Obesity often results from taking in more calories than the calorie burned by exercise and normal daily activities. Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity and genetic susceptibility. A few cases are caused primarily by genes, endocrine disorders, medications or mental disorder. The view that obese people eat little yet gain weight due to a slow metabolism is not generally supported. On average, obese people have greater energy expenditure than their normal counterparts due to the energy required to maintain an increased body mass.

According to WHO, height in inches equal to weight in kg is considered normal. If your body is lean-built and you are considerably young set a target to maintain bit lesser weight. Once you set a target to lose weight, break it down to weekly or monthly target so that it is easy to achieve without disappointment. Beginners to yoga can comfortably achieve 4-5 kg weight loss per month if there are no other complications viz. thyroid problems or other hormonal problem etc.

Asanas: Sun salutation is one of the best things to practice. Start with 10 sets of salutations and do it up to 100 sets of salutations daily. It is called yogic cardio. Practice of 100 set salutations followed by proper relaxation will help to achieve considerable weight loss. 
Asanas Suggested for Obesity: Trikonasana, Virasana, Natarajasana, Utthit Janusirasana, Uttanpatasana, Vrittasana, Halasana, Karnapidasana, Matsyasana, Chakrasana, Paschimotanasan, Purbottanasana, sleeping Konasana (Katimardanasana), Cycling, Pawanmuktasana (Wind releasing pose), Bhujangasana, Salabhasana, Dhanurasana and Savasana etc.

Yogic Kriyas: Practice ardha Shankha Prakshalana everyday and complete Shankha prakshalana once in a month. Take enema and then do Kunjal once in a week.

Pranayama: Bhastrika, Kapalbhati, Agnisar, Suryabhedi, Anulom Vilom, Bhramari etc. 

Recommended Diet habit: Take low calories balanced diet i.e. more salad, boiled vegetables, less grain and enough protein. Eat lunch by 12 noon & dinner before 7 pm. Observe fast once a week on fruits only. During the fast avoid fried food. Drink lukewarm water in the morning. 

Avoid: Strictly avoid fried-food, readymade-food, fast-food, tinned-food, spicy-food, cold drinks, soft drinks sugar, maida made products etc. Minimize salt intake and avoid salt intake after sun set. Never skip your meal to keep your body clock right. Portion control is very effective to control, avoid overeating. 

By Yogaguru Dr Mohan Karki, Founder- The Yogaguru Institute