What is Bugzilla?

Bugzilla is a bug tracking system developed at mozilla.org.

How do enter a bug in Bugzilla?

To enter a bug, through "Enter a new bug" link from the main Bugzilla page. This will take you to a product selection screen.

What happens once enter a bug?

After you enter a bug, mail is sent both to you and the QA department. A member of the QA department will verify that they can reproduce your bug.

How do search a bug?

To search a bug, through "Query" link from the main Bugzilla page.

How do submit a patch?

Severity: Classification of Errors

Often the severity of a software defect can vary even though the software never changes.  The reason being is that a software defect’s severity depends on the system in which it runs.

For example, the severity of the Pentium’s floating-point defect changes from system to system.  On some systems, the severity is small; whereas on other systems, the severity is high. 

Another problem (which occurs regularly) is that the definitions of the severity levels (or categories) themselves change depending on the type of system.  For example, a catastrophic defect in a nuclear system means that the fault can result in death or environmental harm; a catastrophic defect in a database system means that the fault can (or did) cause the loss of valuable data. 

Therefore, the system itself determines the severity of a defect based on the context for which the defect applies.  The context makes all the difference in how to classify a defect’s severity. 

I have attached two sample classification methods – a 3 level classification method, and a more comprehensive 5 level classification method, which I hope you may find useful.

GUI Testing Checklist

A checklist to help testers check gui screens

---

CONTENTS:

Section 1 - Windows Compliance Standards

1.1. Application
1.2. For Each Window in the Application
1.3. Text Boxes
1.4. Option (Radio Buttons)
1.5. Check Boxes
1.6. Command Buttons
1.7. Drop Down List Boxes
1.8. Combo Boxes
1.9. List Boxes

Section 2 - Tester's Screen Validation Checklist

2.1. Aesthetic Conditions
2.2. Validation Conditions
2.3. Navigation Conditions
2.4. Usability Conditions
2.5. Data Integrity Conditions
2.6. Modes (Editable Read-only) Conditions
2.7. General Conditions
2.8. Specific Field Tests
       2.8.1. Date Field Checks
       2.8.2. Numeric Fields
       2.8.3. Alpha Field Checks

Section 3 - Validation Testing - Standard Actions

3.1. On every Screen
3.2. Shortcut keys / Hot Keys
3.3. Control Shortcut Keys

Section 4 - Origin & Inspiration

4.1. Document origin
4.2. Sources of Inspiration & information
4.3. Contacting the author.

Section 1 - Windows Compliance Testing

1.1. Application

Start Application by Double Clicking on its ICON. The Loading message should show the application name,
version number, and a bigger pictorial representation of the icon (a 'splash' screen).

No Login is necessary
The main window of the application should have the same caption as the caption of the icon in Program Manager.
Closing the application should result in an "Are you Sure" message box
Attempt to start application Twice
This should not be allowed - you should be returned to main Window
Try to start the application twice as it is loading.
On each window, if the application is busy, then the hour glass should be displayed. If there is no hour glass
(e.g. alpha access enquiries) then some enquiry in progress message should be displayed.
All screens should have a Help button, F1 should work doing the same.
 
 
1.2. For Each Window in the Application
If Window has a Minimise Button, click it.

Window Should return to an icon on the bottom of the screen
This icon should correspond to the Original Icon under Program Manager.

Double Click the Icon to return the Window to its original size.
The window caption for every application should have the name of the application and the window name -
especially the error messages. These should be checked for spelling, English and clarity , especially on the top
of the screen. Check does the title of the window makes sense.
 
If the screen has an Control menu, then use all ungreyed options. (see below)

Check all text on window for Spelling/Tense and Grammar

Use TAB to move focus around the Window. Use SHIFT+TAB to move focus backwards.
Tab order should be left to right, and Up to Down within a group box on the screen. All controls
should get focus - indicated by dotted box, or cursor. Tabbing to an entry field with text in it should highlight
the entire text in the field.
The text in the Micro Help line should change - Check for spelling, clarity and non-updateable etc.
If a field is disabled (greyed) then it should not get focus. It should not be possible to select them with either
the mouse or by using TAB. Try this for every greyed control.
Never updateable fields should be displayed with black text on a grey background with a black label.
All text should be left-justified, followed by a colon tight to it.
In a field that may or may not be updateable, the label text and contents changes from black to grey depending
on the current status.
List boxes are always white background with black text whether they are disabled or not. All others are grey.
In general, do not use goto screens, use gosub, i.e. if a button causes another screen to be displayed, the
screen should not hide the first screen, with the exception of tab in 2.0
When returning return to the first screen cleanly i.e. no other screens/applications should appear.
In general, double-clicking is not essential. In general, everything can be done using both the mouse and
the keyboard.
All tab buttons should have a distinct letter.
 
 

1.3. Text Boxes

Move the Mouse Cursor over all Enterable Text Boxes. Cursor should change from arrow to Insert Bar.
If it doesn't then the text in the box should be grey or non-updateable. Refer to previous page.

Enter text into Box
Try to overflow the text by typing to many characters - should be stopped Check the field width with capitals W.
Enter invalid characters - Letters in amount fields, try strange characters like + , - * etc. in All fields.
SHIFT and Arrow should Select Characters. Selection should also be possible with mouse. Double Click should
select all text in box.
 

1.4. Option (Radio Buttons)

Left and Right arrows should move 'ON' Selection. So should Up and Down.. Select with mouse by clicking.
 

1.5. Check Boxes

Clicking with the mouse on the box, or on the text should SET/UNSET the box. SPACE should do the same.
 

 
 

1.6. Command Buttons

If Command Button leads to another Screen, and if the user can enter or change details on the other screen then
the Text on the button should be followed by three dots.

All Buttons except for OK and Cancel should have a letter Access to them. This is indicated by a letter underlined
in the button text. The button should be activated by pressing ALT+Letter. Make sure there is no duplication.
Click each button once with the mouse - This should activate
Tab to each button - Press SPACE - This should activate
Tab to each button - Press RETURN - This should activate
The above are VERY IMPORTANT, and should be done for EVERY command Button.
Tab to another type of control (not a command button). One button on the screen should be default (indicated by
a thick black border). Pressing Return in ANY no command button control should activate it.
If there is a Cancel Button on the screen , then pressing should activate it.
If pressing the Command button results in uncorrectable data e.g. closing an action step, there should be a message
phrased positively with Yes/No answers where Yes results in the completion of the action.
 

1.7. Drop Down List Boxes

Pressing the Arrow should give list of options. This List may be scrollable. You should not be able to type text
in the box.

Pressing a letter should bring you to the first item in the list with that start with that letter. Pressing ‘Ctrl - F4’
should open/drop down the list box.
Spacing should be compatible with the existing windows spacing (word etc.). Items should be in alphabetical
order with the exception of blank/none which is at the top or the bottom of the list box.
Drop down with the item selected should be display the list with the selected item on the top.
Make sure only one space appears, shouldn't have a blank line at the bottom.
 

1.8. Combo Boxes

Should allow text to be entered. Clicking Arrow should allow user to choose from list
 

1.9. List Boxes

Should allow a single selection to be chosen, by clicking with the mouse, or using the Up and Down Arrow keys.

Pressing a letter should take you to the first item in the list starting with that letter.
If there is a 'View' or 'Open' button beside the list box then double clicking on a line in the List Box, should act in the same way as selecting and item in the list box, then clicking the command button.
Force the scroll bar to appear, make sure all the data can be seen in the box.

---

 
 
 

Section 2 - Screen Validation Checklist

 

2.1. Aesthetic Conditions:

1. Is the general screen background the correct colour?
2. Are the field prompts the correct colour?
3. Are the field backgrounds the correct colour?
4. In read-only mode, are the field prompts the correct colour?
5. In read-only mode, are the field backgrounds the correct colour?
6. Are all the screen prompts specified in the correct screen font?
7. Is the text in all fields specified in the correct screen font?
8. Are all the field prompts aligned perfectly on the screen?
9. Are all the field edit boxes aligned perfectly on the screen?
10. Are all groupboxes aligned correctly on the screen?
11. Should the screen be resizable?
12. Should the screen be minimisable?
13. Are all the field prompts spelt correctly?
14. Are all character or alpha-numeric fields left justified? This is the default unless otherwise specified.
15. Are all numeric fields right justified? This is the default unless otherwise specified.
16. Is all the microhelp text spelt correctly on this screen?
17. Is all the error message text spelt correctly on this screen?
18. Is all user input captured in UPPER case or lower case consistently?
19. Where the database requires a value (other than null) then this should be defaulted into fields. The
    user must either enter an alternative valid value or leave the default value intact.
20. Assure that all windows have a consistent look and feel.
21. Assure that all dialog boxes have a consistent look and feel.

 

2.2. Validation Conditions:

1. Does a failure of validation on every field cause a sensible user error message?
2. Is the user required to fix entries which have failed validation tests?
3. Have any fields got multiple validation rules and if so are all rules being applied?
4. If the user enters an invalid value and clicks on the OK button (i.e. does not TAB off the field) is the invalid entry identified and highlighted correctly with an error message.?
5. Is validation consistently applied at screen level unless specifically required at field level?
6. For all numeric fields check whether negative numbers can and should be able to be entered.
7. For all numeric fields check the minimum and maximum values and also some mid-range values allowable?
8. For all character/alphanumeric fields check the field to ensure that there is a character limit specified and that this limit is exactly correct for the specified database size?
9. Do all mandatory fields require user input?
10. If any of the database columns don't allow null values then the corresponding screen fields must be mandatory. (If any field which initially was mandatory has become optional then check whether null values are allowed in this field.)

 

2.3. Navigation Conditions:

1. Can the screen be accessed correctly from the menu?
2. Can the screen be accessed correctly from the toolbar?
3. Can the screen be accessed correctly by double clicking on a list control on the previous screen?
4. Can all screens accessible via buttons on this screen be accessed correctly?
5. Can all screens accessible by double clicking on a list control be accessed correctly?
6. Is the screen modal. i.e. Is the user prevented from accessing other functions when this screen is active and is this correct?
7. Can a number of instances of this screen be opened at the same time and is this correct?

 

2.4. Usability Conditions:

1. Are all the dropdowns on this screen sorted correctly? Alphabetic sorting is the default unless otherwise specified.
2. Is all date entry required in the correct format?
3. Have all pushbuttons on the screen been given appropriate Shortcut keys?
4. Do the Shortcut keys work correctly?
5. Have the menu options which apply to your screen got fast keys associated and should they have?
6. Does the Tab Order specified on the screen go in sequence from Top Left to bottom right? This is the default unless otherwise specified.
7. Are all read-only fields avoided in the TAB sequence?
8. Are all disabled fields avoided in the TAB sequence?
9. Can the cursor be placed in the microhelp text box by clicking on the text box with the mouse?
10. Can the cursor be placed in read-only fields by clicking in the field with the mouse?
11. Is the cursor positioned in the first input field or control when the screen is opened?
12. Is there a default button specified on the screen?
13. Does the default button work correctly?
14. When an error message occurs does the focus return to the field in error when the user cancels it?
15. When the user Alt+Tab's to another application does this have any impact on the screen upon return to The application?
16. Do all the fields edit boxes indicate the number of characters they will hold by there length? e.g. a 30 character field should be a lot longer

 

2.5. Data Integrity Conditions:

1. Is the data saved when the window is closed by double clicking on the close box?
2. Check the maximum field lengths to ensure that there are no truncated characters?
3. Where the database requires a value (other than null) then this should be defaulted into fields. The user must either enter an alternative valid value or leave the default value intact.
4. Check maximum and minimum field values for numeric fields?
5. If numeric fields accept negative values can these be stored correctly on the database and does it make sense for the field to accept negative numbers?
6. If a set of radio buttons represent a fixed set of values such as A, B and C then what happens if a blank value is retrieved from the database? (In some situations rows can be created on the database by other functions which are not screen based and thus the required initial values can be incorrect.)
7. If a particular set of data is saved to the database check that each value gets saved fully to the database. i.e. Beware of truncation (of strings) and rounding of numeric values.

 

2.6. Modes (Editable Read-only) Conditions:

1. Are the screen and field colours adjusted correctly for read-only mode?
2. Should a read-only mode be provided for this screen?
3. Are all fields and controls disabled in read-only mode?
4. Can the screen be accessed from the previous screen/menu/toolbar in read-only mode?
5. Can all screens available from this screen be accessed in read-only mode?
6. Check that no validation is performed in read-only mode.

 

2.7. General Conditions:

1. Assure the existence of the "Help" menu.
2. Assure that the proper commands and options are in each menu.
3. Assure that all buttons on all tool bars have a corresponding key commands.
4. Assure that each menu command has an alternative(hot-key) key sequence which will invoke it where appropriate.
5. In drop down list boxes, ensure that the names are not abbreviations / cut short
6. In drop down list boxes, assure that the list and each entry in the list can be accessed via appropriate key / hot key combinations.
7. Ensure that duplicate hot keys do not exist on each screen
8. Ensure the proper usage of the escape key (which is to undo any changes that have been made) and generates a caution message "Changes will be lost - Continue yes/no"
9. Assure that the cancel button functions the same as the escape key.
10. Assure that the Cancel button operates as a Close button when changes have be made that cannot be undone.
11. Assure that only command buttons which are used by a particular window, or in a particular dialog box, are present. - i.e make sure they don't work on the screen behind the current screen.
12. When a command button is used sometimes and not at other times, assure that it is grayed out when it should not be used.
13. Assure that OK and Cancel buttons are grouped separately from other command buttons.
14. Assure that command button names are not abbreviations.
15. Assure that all field labels/names are not technical labels, but rather are names meaningful to system users.
16. Assure that command buttons are all of similar size and shape, and same font & font size.
17. Assure that each command button can be accessed via a hot key combination.
18. Assure that command buttons in the same window/dialog box do not have duplicate hot keys.
19. Assure that each window/dialog box has a clearly marked default value (command button, or other object) which is invoked when the Enter key is pressed - and NOT the Cancel or Close button
20. Assure that focus is set to an object/button which makes sense according to the function of the window/dialog box.
21. Assure that all option buttons (and radio buttons) names are not abbreviations.
22. Assure that option button names are not technical labels, but rather are names meaningful to system users.
23. If hot keys are used to access option buttons, assure that duplicate hot keys do not exist in the same window/dialog box.
24. Assure that option box names are not abbreviations.
25. Assure that option boxes, option buttons, and command buttons are logically grouped together in clearly demarcated areas "Group Box"
26. Assure that the Tab key sequence which traverses the screens does so in a logical way.
27. Assure consistency of mouse actions across windows.
28. Assure that the color red is not used to highlight active objects (many individuals are red-green color blind).
29. Assure that the user will have control of the desktop with respect to general color and highlighting (the application should not dictate the desktop background characteristics).
30. Assure that the screen/window does not have a cluttered appearance
31. Ctrl + F6 opens next tab within tabbed window
32. Shift + Ctrl + F6 opens previous tab within tabbed window
33. Tabbing will open next tab within tabbed window if on last field of current tab
34. Tabbing will go onto the 'Continue' button if on last field of last tab within tabbed window
35. Tabbing will go onto the next editable field in the window
36. Banner style & size & display exact same as existing windows
37. If 8 or less options in a list box, display all options on open of list box - should be no need to scroll
38. Errors on continue will cause user to be returned to the tab and the focus should be on the field causing the error. (i.e the tab is opened, highlighting the field with the error on it)
39. Pressing continue while on the first tab of a tabbed window (assuming all fields filled correctly) will not open all the tabs.
40. On open of tab focus will be on first editable field
41. All fonts to be the same
42. Alt+F4 will close the tabbed window and return you to main screen or previous screen (as appropriate), generating "changes will be lost" message if necessary.
43. Microhelp text for every enabled field & button
44. Ensure all fields are disabled in read-only mode
45. Progress messages on load of tabbed screens
46. Return operates continue
47. If retrieve on load of tabbed window fails window should not open

 

2.8. Specific Field Tests

 

2.8.1. Date Field Checks

• Assure that leap years are validated correctly & do not cause errors/miscalculations
• Assure that month code 00 and 13 are validated correctly & do not cause errors/miscalculations
• Assure that 00 and 13 are reported as errors
• Assure that day values 00 and 32 are validated correctly & do not cause errors/miscalculations
• Assure that Feb. 28, 29, 30 are validated correctly & do not cause errors/ miscalculations
• Assure that Feb. 30 is reported as an error
• Assure that century change is validated correctly & does not cause errors/ miscalculations
• Assure that out of cycle dates are validated correctly & do not cause errors/miscalculations

 

2.8.2. Numeric Fields

• Assure that lowest and highest values are handled correctly
• Assure that invalid values are logged and reported
• Assure that valid values are handles by the correct procedure
• Assure that numeric fields with a blank in position 1 are processed or reported as an error
• Assure that fields with a blank in the last position are processed or reported as an error an error
• Assure that both + and - values are correctly processed
• Assure that division by zero does not occur
• Include value zero in all calculations
• Include at least one in-range value
• Include maximum and minimum range values
• Include out of range values above the maximum and below the minimum
• Assure that upper and lower values in ranges are handled correctly

 

2.8.3. Alpha Field Checks

• Use blank and non-blank data
• Include lowest and highest values
• Include invalid characters & symbols
• Include valid characters
• Include data items with first position blank
• Include data items with last position blank

 

 

---

Section 3 - Validation Testing - Standard Actions

3.1. Examples of Standard Actions - Substitute your specific commands

Add
View
Change
Delete
Continue - (i.e. continue saving changes or additions)

Add
View
Change
Delete
Cancel - (i.e. abandon changes or additions)

Fill each field - Valid data
Fill each field - Invalid data

Different Check Box / Radio Box combinations

Scroll Lists / Drop Down List Boxes

Help

Fill Lists and Scroll

Tab

Tab Sequence

Shift Tab

3.2. Shortcut keys / Hot Keys

Note: The following keys are used in some windows applications, and are included as a guide.
 

Key	No Modifier	Shift	CTRL	ALT
F1	Help	Enter Help Mode	n\a	n\a
F2	n\a	n\a	n\a	n\a
F3	n\a	n\a	n\a	n\a
F4	n\a	n\a	Close Document / Child window.	Close Application.
F5	n\a	n\a	n\a	n\a
F6	n\a	n\a	n\a	n\a
F7	n\a	n\a	n\a	n\a
F8	Toggle extend mode, if supported.	Toggle Add mode, if supported.	n\a	n\a
F9	n\a	n\a	n\a	n\a
F10	Toggle menu bar activation.	n\a	n\a	n\a
F11, F12	n\a	n\a	n\a	n\a
Tab	Move to next active/editable field.	Move to previous active/editable field.	Move to next open Document or Child window. (Adding SHIFT reverses the order of movement).	Switch to previously used application. (Holding down the ALT key displays all open applications).
Alt	Puts focus on first menu command (e.g. 'File').	n\a	n\a	n\a

 
3.3. Control Shortcut Keys
 

Key	Function
CTRL + Z	Undo
CTRL + X	Cut
CTRL + C	Copy
CTRL + V	Paste
CTRL + N	New
CTRL + O	Open
CTRL + P	Print
CTRL + S	Save
CTRL + B	Bold*
CTRL + I	Italic*
CTRL + U	Underline*

* These shortcuts are suggested for text formatting applications, in the context for
which they make sense. Applications may use other modifiers for these operations.

---

4. Origin & Inspiration

I first conceived this checklist for training testers who were going to be working on a new PowerBuilder
application (on a Windows for Workgroups platform) to be used in the initial screen validation testing phase.

The initial input for the list came from a site I found on the web, (see below) the remainder of the
checklist I made up from internal & external design standards, and experience gained over the last few
years working in QA.
A long ago I replied to a query (on comp.software.testing) regarding gui/client-server testing and when I
mentioned this checklist I got quite a few requests for copies, and as a result I decided to publish it on the
web. I hope it can be of some use to you, and if you have any suggestions - or if anyone wants to update
this to Win95/98/NT/XP standards (or even Mac) I'd love if they'd send me a copy !

Test Plan FAQ

---

1. Why you cannot download a Word version of this test plan.
2. What a test plan should contain
3. Standards for Software Test Plans
4. What happened to the links page?
5. Why I published the test plan
6. Copyright, Ownership & What you can do with the plan
7. If you really, really, want it, you can get it here

---

1. Why you cannot download a Word version of this test plan.

I have received numerous requests for an MS Word version of the test plan.
However, although the web pages were created directly from an word document, I no longer have a copy of that original word document.

Also, having prepared numerous test plans, I know that the content is more important than the format. See the next point for more info on the content of a test plan.

2. What a test plan should contain

A software project test plan is a document that describes the objectives, scope, approach, and focus of a software testing effort. The process of preparing a test plan is a useful way to think through the efforts needed to validate the acceptability of a software product. The completed document will help people outside the test group understand the 'why' and 'how' of product validation. It should be thorough enough to be useful but not so thorough that no one outside the test group will read it.  

A test plan states what the items to be tested are, at what level they will be tested, what sequence they are to be tested in, how the test strategy will be applied to the testing of each item, and describes the test environment.  

A test plan should ideally be organisation wide, being applicable to all of an organisations software developments. 

The objective of each test plan is to provide a plan for verification, by testing the software, the software produced fulfils the functional or design statements of the appropriate software specification. In the case of acceptance testing and system testing, this generally means the Functional Specification.  

The first consideration when preparing the Test Plan is who the intended audience is – i.e. the audience for a Unit Test Plan would be different, and thus the content would have to be adjusted accordingly. 

You should begin the test plan as soon as possible. Generally it is desirable to begin the master test plan as the same time the Requirements documents and the Project Plan are being developed. Test planning can (and should) have an impact on the Project Plan. Even though plans that are written early will have to be changed during the course of the development and testing, but that is important, because it records the progress of the testing and helps planners become more proficient.

What to consider for the Test Plan:

1. Test Plan Identifier
2. References
3. Introduction
4. Test Items
5. Software Risk Issues
6. Features to be Tested
7. Features not to be Tested
8. Approach
9. Item Pass/Fail Criteria
10. Suspension Criteria and Resumption Requirements
11. Test Deliverables
12. Remaining Test Tasks
13. Environmental Needs
14. Staffing and Training Needs
15. Responsibilities
16. Schedule
17. Planning Risks and Contingencies
18. Approvals
19. Glossary
 

3. Standards for Software Test Plans

Several standards suggest what a test plan should contain, including the IEEE.

The standards are:

IEEE standards:  829-1983 IEEE Standard for Software Test Documentation  1008-1987 IEEE Standard for Software Unit Testing  1012-1986 IEEE Standard for Software Verification & Validation Plans  1059-1993 IEEE Guide for Software Verification & Validation Plans

The IEEE website is here:http://www.ieee.org

4. What happened to the links page?

Nearly all the links on this page became invalid and I was fed up getting emails telling me so. So I deleted it. It's gone. I would instead recommend stickyminds.com

5. Why I published the test plan

Well, when I first went looking for sample test plans, I could not find anything useful.  Eventually I found several sites, which I included on my links page. However, I was not satisfied with many of the plans that I found, so I posted it on my website. And, I have to say that I have been astounded by the level of interest shown, and amazed at the number of emails I have received about it.

6. Copyright, Ownership & What you can do with the plan

Well, I published with the aim that it be used, so if you are going to use it to create a test plan for internal use, please feel free to copy from it. 

However, if the test plan is to be published externally in any way [web, magazine, training material etc.], then you must include a reference to me, Bazman, and a link to my website.

That's not too much to ask now, is it?

7. If you really, really, want it, you can get it here

   It's not the original, but I have another test plan, in its entirety, that you may download here.

XML Tutorial Tutorial Programming XML eBook PDF Free Download

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In ayurveda, Charak Samhita describes eight different types of bodies that are disease prone. Out of these, the obese body is described as the one afflicted with the most diseases and troubles. Obesity is the condition or physical state of the body when excessive deposition of fat takes place in the adipose tissue.



Extra fat puts a strain on the heart, kidneys, liver and the joints such as the hips, knees and ankles and thus, overweight people are susceptible to several diseases like coronary thrombosis, high blood pressure, diabetes, arthritis, gout, liver and gall bladder disorders. Chief cause of obesity is overeating, irregular eating habits and not following the rules of eating or mixing non-compatible food items in one meal.



To decrease weight and get rid of obesity three things must be kept in mind:

Controlling eating habits.

Regular exercise.

Avoiding the causes of weight gain

Diet recommended to lose weight

Early morning

Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey.





Breakfast

Wheat or Mung bean sprouts and a cup of skimmed milk.





Midmorning

A glass of orange, pineapple or carrot juice.





Lunch

Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled vegetables

Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.

Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.







Mid-afternoon

Coconut water

Dry fruits

Lemon tea

Fresh vegetable soup







Dinner

Whole grain bread or chapatis

Steamed vegetables

Seasonal fruits except banana and apple.

Home Remedies for Losing Weight

Increase the quantity of fruits and vegetables and low calorie foods.

Avoid intake of too much salt as it may be a factor for increasing body weight.

Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as they are rich in fat.

Mint is very beneficial in losing weight. A chutney of green mint with some simple spices can be taken with meals. Mint tea also helps.

Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways.

Regular intake of carrot juice.

Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good.

Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in loosing weight.

Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions.

Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken with hot water early in the morning. A teaspoonful of fresh lemon juice may also be added.

Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice of half a lime in a glass of lukewarm water.

Dosage: Take several times a day at regular intervals.

Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.

Exercise is an important part of any weight reduction plan. It helps to use up calories stored in body as fat.

Walking is the best exercise to begin with and may be followed by running, swimming or rowing.

The gum of Commiphora Mukul called 'guggulu' is the drug of choice for the treatment of obesity.

Preparation of Home Remedies

According to ayurveda home remedies are prepared in the same way and with the same purpose as other ayurvedic medicines. The main aim is to obtain the maximum therapeutic benefit while making it palatable.



Some common methods of preparing home remedies are:

Juice

The juice may be taken from the fresh leaves, flowers or stems of the herb. The part of the herb used should be crushed or ground in a mortar and pestle, to make a paste. This paste should be put in a piece of cloth and squeezed to take out the juice.

Dosage: One to two tablespoons twice a day.





Powder

Dried herbs are used for powders. The herbs are usually dried in a cool, shady and well-ventilated place, although some herbs are dried in direct sunlight. The herbs are then ground into a fine powder and stored in a dry, airtight bottle. The powder may be taken with water, or if specified, with milk or honey.

Dosage: Half to one teaspoon twice a day





Decoction

A decoction is prepared by boiling the herb in water (ratio: 1 part herb to 16 parts water). The herbs are broken into pieces and soaked in water overnight. This mixture is then boiled until it reduces to one quarter of the original volume. It is then filtered and stored in a glass bottle.

Dosage: One to two tablespoons twice a day.





Infusion

Herbs are soaked in water to make an infusion (ratio: 1 part herb to 8 parts water). Hot infusions result from adding herbs to hot water, or gently heating but not boiling the mixture. This is strained and taken internally. Herbal teas are forms of hot infusions. Cold infusions are made from soaking the herb overnight. Honey can be added.

Dosage: half to one cup once or twice day.





Paste

A paste can be made from either fresh or dried herbs. The flowers, roots, stems, leaves or bark are ground and mixed with water. Pastes are mainly used for external application, in cases of cuts, burns and swellings. The paste should be thick enough to be applied in a layer to the skin.





Tablets

The herbs should be first dried separately and then mixed together in a powder form, in fixed proportions. Water or herbal juice can be added to this powder to make a paste, from which tablets of a specific size or weight are made. Tablets remain potent longer than juices, powders, pastes or decoctions.

Dosage: 1 or 2 tablets twice a day.





Medicated ghee and oil

Ghee is cooked with herbal juices, decoctions or pastes. The ghee should be heated with the herbal mixture at a moderate, controlled temperature. High temperatures can easily burn the ghee or oil, destroying its effectiveness. Medicated ghee and oils are either used internally or massaged externally.

Dosage: Half to one tablespoon.

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वजन घटाने का सही तरीका : अगर आप पहले से सचेत हों और पौष्टिक लेकिन कम कैलरी और लो फैट वाले खाने के साथ - साथ नियमित रूप से फिजिकल ऐक्टिव हों या साथ में वॉक , जॉगिंग , स्कीपिंग , साइकलिंग , स्विमिंग जैसी एक्सर्साइज या योग करते रहें तो बीएमआई 23 तक बनाए रखना मुश्किल नहीं है। क्योंकि अगर एक बार वजन अगर बढ़ जाए तो कम करना थोड़ा मुश्किल होता है। इसके लिए सबसे जरूरी है स्पेशलिस्ट से सलाह करके योजना बनाना और उस पर लगातार अमल करना। आमतौर पर लोग वजन घटाने के लिए डाइटिंग को ही एक तरीका मानते हैं और क्रैश डाइटिंग करने लगते हैं , जो सही नहीं है। डाइटिंग का मतलब भूखे रहना नहीं है , बल्कि सही वक्त पर उचित मात्रा में कम कैलरी और लो फैट वाली फाइबर युक्त चीजें खाने से है। असल में जब हम कम खाते हैं तो बॉडी का मैटाबॉलिज्म कम हो जाता है और मिनरल और विटामिन की कमी हो जाती है। इसलिए जरूरी है कि आप भरपूर , लेकिन सही खाना खाएं।

वजन घटाने के लिए हमें थ्री - डाइमेंशनल ( तीन पहलुओं पर ) कोशिश करनी होगी :

1. कैलरी कम लें। शरीर को कम कैलरी मिलेगी तो वह पहले से जमा कैलरी का इस्तेमाल करेगा।

2.ज्यादा कैलरी बर्न करें। एक्सर्साइज और ज्यादा शारीरिक मेहनत करने पर शरीर में जमा फालतू कैलरी बर्न होगी।

3. स्ट्रेस कम करें। इससे आपको भूख ज्यादा लगती है और आप इमोशनल ईटिंग करते हैं।

मसलन , अगर आपने 4 किलो वजन कम करने का टारगिट रखा है तो सबसे पहले खाने में से 1000 कैलरी की कटौती करें। फिर कैलरी खर्च करें। आधे घंटे तेज सैर से 80 कैलरी तक बर्न हो जाती हैं। बाकी के लिए एरोबिक्स , जॉगिंग , स्विमिंग या दूसरी एक्सर्साइज की जा सकती हैं। तीसरी जरूरी चीज है , लाइफस्टाइल में बदलाव। लिफ्ट के बजाय सीढि़यों का इस्तेमाल करें , नौकर से पानी मांगने के बजाय खुद उठकर जाएं , आसपास रिक्शे या दूसरे वीइकल के बजाय पैदल जाएं। इन छोटी - छोटी चीजों से काफी कैलरी काफी खर्च होती हैं।

डाइट और एक्सर्साइज के अलावा वजन घटाने के कुछ और भी तरीके हैं। इनमें से कुछ खुद घर में अपनाए जा सकते हैं तो कुछ के लिए आपको एक्सपर्ट या इंस्टिट्यूट का सहारा लेना होगा।

योग
वजन कम करने का सबसे सटीक और सरल तरीका है योग। कपालभाति , अग्निसार क्रिया , उर्ध्वहस्तोत्तानासन , दुत उत्तानपादासन , हृदय स्तंभासन , द्विपाद साइकलिंग , भुजंगासन , चक्की चालन , उज्जायी प्रणायाम ऐसे आसन हैं , जो वजन कम करने में बेहद मददगार हैं।

कपालभाति : सांस को नाक से बाहर फेंके , जिससे पेट अंदर - बाहर जाएगा। 5- 10 मिनट करें। यह आसन पेट पर जमा चर्बी कम करता है। हाई बीपी वाले धीरे - धीरे करें और कमरदर्द वाले कुर्सी पर बैठकर करें।

अग्निसार : खड़े होकर पैरों को थोड़ा खोलकर हाथों को जंघाओं पर रखें। सांस को बाहर रोक दें। फिर पेट की पंपिंग करें यानी सांस अंदर खींचें , फिर छोड़ें। स्लिप डिस्क , हाई बीपी या पेट का ऑपरेशन करा चुके लोग इसे न करें।

उर्ध्व हस्तोत्तानासन : खड़े होकर पैरों को थोड़ा खोलें। हाथों की उंगलियों को फंसाकर सिर के ऊपर उठा लें। सांस निकालें और कमर को लेफ्ट साइड में झुका लें। इसी तरह दूसरी ओर करें।

दुत उत्तानपादासन : कमर के बल लेटकर हाथों को जंघाओं के नीचे जमीन पर रखें। दोनों पैरों को 90 डिग्री तक ऊपर उठाएं। इस प्रकार जमीन पर बिना टिकाए बार - बार पैरों को ऊपर - नीचे करते रहें। कमर दर्द वाले इसे न करें।

हृदय स्तंभासन : कमर के बल लेटकर हाथों को जंघाओं के ऊपर रखें। सांस भरकर पैरों को उठाएं। सिर और कमर को उठाएं। इस दौरान शरीर का भार नितंबों पर रहेगा।

द्विपाद साइकलिंग : कमर के बल लेटे - लेटे ही दोनों पैरों को मिलाकर एक साथ साइकलिंग की तरह घुमाएं। थकान होने तक लगातार घुमाते रहें। हाथों को कमर के नीचे सपोर्ट के लिए रखें। यही प्रक्रिया रिवर्स में भी दोहराएं।

भुजंगासन : पेट के बल लेटकर दोनों हाथों को नितंबों के नीचे रखें। सांस भरते हुए आगे से सिर और छाती को ऊपर उठाकर पीछे की ओर मोड़ लें।

चक्की चालन : दोनों पैर सामने की ओर फैलाकर बैठ जाएं और हाथों को आपस में बांध लें। फिर आगे की ओर झुककर चक्की चलाने जैसा अभ्यास करें।

उज्जायी प्राणायाम : थायरॉइड के मरीजों के लिए यह काफी फायदेमंद है। सीधे बैठकर सांस बाहर निकालें। अब सांस भरते हुए गले की मांसपेशियों को टाइट करें और सांस भरते जाएं। साथ ही गले से घर्षण की आवाज करते जाएं। फिर नाक से सांस धीरे - से बाहर निकाल दें।

इन सभी आसनों को 8- 10 बार दोहराएं। अगर सुबह नियमित रूप से ये आसन किए जाएं तो एक महीने में किलो तक वजन कम हो सकता है। आसन खुद भी किए जा सकते हैं , लेकिन शुरुआत अगर किसी एक्सपर्ट या योग गुरु की देखरेख में की जाए तो बेहतर है।

पावर योग : योग की यह तकनीक आजकल काफी चलन में है। योग में जहां एक ही स्थिति में कुछ देर रुकना होता है , वहीं पावर योग में जोरदार और लगातार प्रैक्टिस होती है। इसमें एक ही क्रिया को लगातार कई बार किया जाता है और सारा जोर स्ट्रेंथ और लचक पर होता है। लगातार मूवमंट से पसीना भी ज्यादा निकलता है। ऐसे में वजन जल्दी घटता है , लेकिन प्रैक्टिस रोकने पर मसल टोनिंग कम हो जाती है। यानी बॉडी के लूज होने का खतरा होता है। पावर योग हमेशा एक्सपर्ट की देखरेख में ही करना चाहिए।

आयुर्वेद
आयुर्वेद में इलाज मुख्यत : जड़ी - बूटियों पर आधारित होता है। यह करीब - करीब नेचरोपैथी जैसा ही है। इसमें भी मसाज और स्टीम बेस्ड तकनीक होती है। मसाज के लिए अदरक , कुलष्ठा व दूसरी बूटियों मिला तेल या पाउडर इस्तेमाल किया जाता है। फिर स्टीम दी जाती है। खास पैक भी लगाया जाता है। इन सब तरीकों से फैट मोबलाइज हो जाता है। आयुर्वेद में आमतौर पर 10- 15 सीटिंग में पांच किलो तक वजन घट सकता है। पांच हजार से 20 हजार रुपये तक चार्ज किए जाते हैं। इसका फायदा यह है कि शरीर ढीला नहीं पड़ता और वजन अचानक वापस नहीं आता। बॉडी टोन्ड और शेप में आ जाती है।

होम्योपैथी
मोटापे से छुटकारा पाने के लिए खाना खाने के बाद दिन में तीन बार 10- 15 बूंदें फायटोलका डिकंड्रा क्यू या फ्यूकस वेस क्यू की चौथाई कप पानी में लें। कैल्केरिया कार्ब की 4- 5 गोलियां भी दिन में तीन बार ले सकते हैं। ये दवाएं फैट कम करती हैं और नियमित रूप से लेने पर दो - तीन महीने में असर दिखने लगता है। इन दवाओं का कोई साइड इफेक्ट नहीं है , फिर भी डॉक्टर की सलाह से लेना बेहतर है। इन दवाओं को गंध से दूर रखना चाहिए। लेने से पहले 15 मिनट पहले या बाद में कुछ न खाएं। इस दौरान कच्चे लहसुन व प्याज का सेवन बंद कर दें। दवा लेने से पहले कुल्ला कर लें।

मशीनों का सहारा ( साइंटिफिक )
साइंटिफिक तकनीक का इस्तेमाल एक सपोर्ट सिस्टम के तौर पर किया जाता है। इसमें विभिन्न मशीनों द्वारा मसल एक्टिविटी , ब्लड सर्कुलेशन और शरीर की लचक बढ़ाई जाती है।

वाइब्रेशन : मशीन के जरिए शरीर पर वाइब्रेशंस दी जाती हैं। इससे मांसपेशियों की एक्टिविटी बढ़ती है , जिससे फैट बर्न होता है।

हीट थेरपी : शरीर पर पैड लपेटकर हीट दी जाती है। इससे शरीर का तापमान थोड़ा बढ़ जाता है , जो बेसिक मेटाबॉलिज्म रेट में इजाफा करता है।

अगर आप सिर्फ इन्हीं दोनों तरीकों से वजन कम करना चाहते हैं तो सही नहीं है , क्योंकि इससे स्किन ढीली होने का खतरा होता है। उसके लिए मसाज की सलाह दी जाती है। मशीनी तरीकों से वजन कम करने के लिए दो से तीन हजार रुपये चार्ज किए जाते हैं।