How to loose weight and belly fat - #24695

Don’t worry

🌱 Reduce salt and sugar intake: High salt intake can lead to water retention and bloating, while excessive sugar can contribute to weight gain. Focus on whole, unprocessed foods.

🌱 Increase fiber intake: Fiber-rich foods like fruits, vegetables, and whole grains can help with digestion and prevent constipation.

🌱 healthy fats like nuts, seeds, and avocados for overall health.

🌱 Consider supplements

🌱 Exercise: Regular exercise can help manage weight Aim for at least 30 minutes of moderate exercise Activities like walking, yoga, or swimming beneficial

🌱 Lifestyle:

Drinking plenty of water

🌱 Manage stress: Practice relaxation techniques like yoga, meditation, or deep breathing exercises

🌱 sleep: Lack of sleep lead to increased appetite and cravings.

Maintain a healthy lifestyle: A balanced diet, regular exercise, and stress management can help your problems.

❌ Avoid hot, spicy, sour, oily food, bakery items, hotel, fast foods, fatty foods, milk products, curd

* Avoid potato, jackfruit, tapioca

✅

*Take light food

* Intake jiraka water, ginger, kulatha, curry leaves, tomato

* Pomegranate, green leafy vegetables, dry grapes, papaya

💊 MEDICINE 💊

1. Varanadi kashayam - 15 ml with 60 ml boiled hot water morning and evening before food

2. Yavaloha choornam 1 tspn with honey - twice daily after food

3. Shadphala ghrtam - 1 tspn with warm water morning and evening empty stomach

4. Lodhrasavam - 25 ml twice daily after food

5. Udwarthanam with kolakulathadi choornam - apply abdomen area and massage

🌱 Surya namaskara yoga is beneficial

🌱 Pavanamukthasana

🌱 Bhujangasana

💠 Daily push ups beneficial

According to your age, height, and weight, your BMI is approximately 26.4, which falls in the overweight category. Excess belly fat may also indicate metabolic sluggishness and mild Kapha-Pitta imbalance in Ayurvedic terms.

🌿 Recommended Ayurvedic Medicines

1. Tablet Arogyavardhini Vati – 2 tablets thrice daily after meals with lukewarm water Helps improve liver function, digestion, and fat metabolism

2. Triphala Churna – Continue taking ½ to 1 teaspoon at bedtime with warm water Supports detoxification and regulates bowel movements

3. (Optional) Punarnava Mandur – 2 tablets twice daily after food for water retention and abdominal bloating (Take only after consulting a certified Ayurvedic physician)

🏃‍♂️ Suggested Exercises for Belly Fat Reduction

Daily (Minimum 30–45 minutes):

🔹 Cardio & Fat-Burning Activities:

Brisk walking (5 km/day) or jogging

Skipping rope – 200–300 reps

Cycling or dancing

🔹 Targeted Core Strengthening:

Plank hold – 30 to 60 seconds × 3 sets

Leg raises – 15 reps × 3 sets

Bicycle crunches – 15 reps × 3 sets

Mountain climbers – 20 reps × 3 sets

🔹 Yoga Asanas:

Naukasana (Boat pose)

Bhujangasana (Cobra pose)

Dhanurasana (Bow pose)

Surya Namaskar – 5–10 rounds daily

🥗 Diet & Lifestyle Modifications

Avoid: Fried, sugary, processed and fast foods; cold drinks; late-night eating

Include:

Warm water throughout the day

Amla, lemon water, jeera water, and fiber-rich salads

Early, light dinners (before 8:00 PM)

Regular sleep schedule (7–8 hours per night)

Hello.

For your weight loss journey you have to follow a routine of Diet + Exercise + Medicines combination which will give you beautiful results.

✔️ If you are having a sedentary lifestyle you should go for only TWO MEALS diet (DVAU BHUKTAU AHARAM). Lunch at around 12-1 pm and dinner around 6-7 pm. ✔️100 steps after both meals ✔️Whenever you feel hungry drink a glass of warm water and wait for half an hour. If you still feel hungry after half an hour BUTTERMILK + cumin powder + carrom seed powder + saindhav salt is your go to snack ✔️Daily meals should contain a big bowl of dal to complete your protein requirement and eventually will help you cut down carbs in your plate

🧘‍♀️ Yoga 🧘‍♀️ Pashimotanasan Hastapadasan Vajrasan Suptvajrasan Matsyasan Naukasan Dhanurana Surya Namaskra (start from 5 and increase the no slowly)

❌Like you mentioned you are having belly fat cut down dairy products. Dairy is the cause of belly fat ❌High leve of Cortisol is another reason for belly fat so reduse stress. ❌No screen time 1 hour before sleep. You can consume audio form of data but no visual data at all. ❌Oily, junk, street food, packed products, ready to eat items.

💊 Medication💊

Tab. Ampachak Vati 2 tabs twice a day before food Tab. Medohar guggul 2 tabs twice a day before food. Tab. Arogyavardhini Vati 2 tabs twice a day before food.

Tab. Shankhavati 2 tabs twice a day after food you have suck and eat like hajmola.

Daily luke warm sesame seed oil massage followed by one hour of exercise and than a hot water bath.

NOTE: Drinking warm water or once boiled water will help you miraculously.

If you are into physical work you can increase one mid meal which can be 100gms of roasted peanuts or roasted channa WITHOUT salt.

Restricting salt, sugar, dairy, if possible wheat (replacing it with millets) will give you best results.

Take cap. lean& slim 1-1-1 after food with water. Instead of Triphala churna you can take Triphala juice 10ml twice after food with warm water. Daily brisk walking atleast 30 mins. Daily pranayam lom -vilom bhastrika kapalbhati practice daily for 5-10mins twice Take warm water through out the day Have Apple cider vinegar 5ml twice daily before food with a glass of water Prefer to have 2 meal a day, lunch between 11 to 2 pm Dinner 5 to 6.30 pm. Drink warm water through out the day.

Based on your height and weight, its clear that your BMI is a bit above the healthy range for your age and height, which might be contributing to excess belly fat. In Ayurveda, this could be due to an imbalance in Kapha dosha, typically associated with a sedentary lifestyle, excessive intake of heavy or oily foods, and stress.

Start by incorporating some simple aerobic exercises like brisk walking, jogging, or cycling, which are great for burning fat. Aim for at least 30 minutes a day most days of the week. Alongside, practicing yoga, especially poses like Surya Namaskar, Trikonasana (triangle pose), and Bhujangasana (cobra pose) can enhance metabolism and engage core muscles, aiding in the reduction of belly fat.

Continue with Triphala Churna but consider increasing it to 1 teaspoon if tolerated, as it aids digestion and detoxification. One potent Ayurvedic remedy for weight management is Guggul, known for enhancing fat metabolism. 500 mg of Triphala Guggul after meals could promote fat loss, but always consult a practitioner to ensure it aligns with your constitution and any other conditions.

Dietary changes can also greatly aid in managing belly fat. Opt for light, freshly prepared meals. Incorporate whole grains, lentils, green leafy vegetables, and fruits like apples and pears. Try to include spices like turmeric, cumin, and ginger, which are known to enhance digestion and metabolism.

Lastly, ensure regularity in meal timings and practices like drinking warm water throughout the day can support digestion and cleanse the system. Avoid cold beverages and excessive dairy or sugary foods, as they can aggravate Kapha.

With diligence and consistency, these practices can support reducing belly fat over time. Results may vary based on individual constitution and lifestyle, so patience is key, and adjustments may be needed based on your own body’s response.

HELLO SHAH HANAN,

AGE- 20 years HEIGHT- 165 cm WEIGHT- 72 kg BMI- 26.4(overweight category)

this means you could benefit from losing 7-10 kg to reach a healthy weight range(ideally~ 60-65 kg), focusing especially on reducing visceral(belly) fat.

EFFECTIVE EXERCISES FOR BELLY FAT focus on combining cardio, strength, and core exercises.

CARDIO(daily for 30-45 mins) -Brisk walking/jogging - cycling -jump rope - dancing or aerobics these help burn fat all over, including the belly.

CORE- TARGETED WORKOUTS(3-5 TIMES/WEEK) -plank = 3 sets of 30-60 sec - Russian twists= 3 sets of 20 reps - Leg raises -Mountainclimbers -Suryanamskar= 8 rounds daily

YOGA ASANAS -bhujangasana -pawanmuktasana -naukasana -dhanurasana

This diet is kapha reducing, which means it helps reduce excess body fat, improves metabolism, and minimise water retention and heaviness- especially around belly.

1) GRAINS(choose light, low glycemic) -old rice, barley, millets- bajra, ragi, jowar, quinoa, whole wheat

AVOID= white rice, maida, processed breads or bakery items, heavy or sticky grains like oats

2) PULSES AND LEGUMES -moong dal= easy to digest , light -massor dal -hoarse gram= very good for reducing fat(kulthi) -chickpeas- chana roasted or boiled

AVOID= rajma, chole, urad dal- they are heavy and produce gas if digestion is weak, overcooked or creamy dals

3) VEGETABLES -leafy grreen= spinach, methi, coriander, curry leaves -lauki, tinda, karela, pumpkin -cabbage, cauliflower, broccoli, carrot, beans -drumsticks, snake gourd - radish-especially good for belly fat

AVOID= potato, sweet potato , arbi, -tomatoes in excess -excess onion garlic at night

COOKING- steam or light saute vegetables with mustard seeds, cumin, ginger, and turmeric in minimal oil

4) FRUITS -apples, pear -papaya= excellent for digestion -pomegranate -guava, watermelon= take in morning only -seasonal berries -amla- raw or juice

AVOID= banana, mangoes, grapes, chikos, any fruits after sunset, fruit juices= high sugar

5) DAIRY PRODUCTS -buttermilk=diluted curd, churned, spiced with roasted cumin,ajwain - low fat curd- only in daytime - cow’s milk-if needed boiled with turmeric or ginger

AVOID= cold milk, panner, cheese, khoya, full cream milk, curd at night

6) FATS AND OILS -cows ghee- small quantity, helps in fat metabolism -cold pressed mustard oiler sesame oil

AVOID -refined oils, deep fired food

7) SPICES AND HERBS these helps stimulate digestion, improves metabolism and reduce bloating -ginger, cumin, ajwain, black pepper, turmeric, cinnamon, fenugreek, asafoetida

use these in cooking or as herbal teas- cumin-fennel-coriander decoction after meals

8) BEVERAGES -warm water throughout the day - herbal teas -jeera water

AVOID= cold water, aerated drinks, packaged fruit juices, sweet lassi or milkshakes

9) SNACKS-light dry and non sugary - roasted makahna, roasted chana, dry fruits in moderation -chia seed water -sprouts= moong, chana with lemon, no salt

AVOID -buiscuits, chips, namkeen, bakery items, sugar bars or energy drinks

HOW TO EAT -eat only when hungry- no emotional or boredom eating - eat in calm, mindful environment - avoid overeating, even healthy foods - use warm, cooked meals, over raw/cold food -obseve mitahara- balanced, moderate, quantity of food - intermittent fasting- 14-16 hours overnight is safe and recommended

MEDICATIONS ADVISED FOR WEIGHT LOSS AND BELLY FAT

PHASE 1- DETOX AND METABOLISM duration= for week 1-4

1) TRIPHALA CHURNA- 1/2 tsp with warm water at bedtime =improves gut health, reduces fat absorption, prevents constipation

2) TRIKATU CHURNA- 1/2 tsp with honey 15 minutes before meals twice daily = burns toxins, stimulates fat metabolism

3) WARM LEMON-HONEY WATER -juice of 1/2 lemon+ 1 tsp honey in 1 glass warm water =first thing in the morning on an empty stomach

PHASE 2= FAT BURNING AND WEIGHT MANAGEMENT duration= week 5-12

4) MEDOHARA GUGGULU- 2 tabs twice daily after meals with warm water =reduces kapha and meda dhatu- fat tissues, helps in belly fat loss

5) PUNARNAVA MANDUR-FOR WATER RETENTION AND LIVER METABOLISM = 2 Tabs after lunch and dinner =imporves metabolism , supports kidney, liver detoc and reduces bloating

6) VRIKSHAMLA CAPSULES- 1 cap 30 minutes before meals twice daily =reduces appetite, inhibits fat storage

MONITOR WEIGHT EVERY 2 WEEKS TRACK DIGESTION AND ENERGY LEVELS STAY HYDRATED

DO FOLLOW CONSISTENTLY

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

HELLO SHAH HANAN,

You’re taking a great step toward improving your health. Based on your age 20 years, height 165 cm, and weight 72 kg, your bmi is approximately 26,4 , which puts you sightly in the overweight category. Focusing on reducing belly fat will help with both appearance and long term health.

GOAL- lose belly fat+ overallweiht to lose belly fat, you need to -burn more calories than you consume- calorie deficit -improves metabolism -reduces stress and inflammation -sleep well and stay consistent

DIET TIPS

MORNING ROUTINE(empty stomach) -warm water+ lemon+honey(1 glass)- boosts digestion and detoxifies -soaked fenugreek seeds(methi)- 1 tsp soaked overnight, chew them

MEALS -eat 3 main meals+ 2 light snacks. don’t skip meals

BASE YOUR DIET ON:- -WHOLE GRAINS= brown rice, millets, oats, bajra, ragi -PROTEINS= moong dal, sprouts, panner, tofu , curd -VEGETABLES=especially green leafy vegetables palak, methi, etc -FRUITS- apple, papaya, guava, oranges avoid- banana, grapes

AVOID -fried food -sweets -maida, processed snacks -cold drinks

WATER- 2.5- 3 L per day -add jeera or ajwain water for better digestion

EXERCISE PLAN(30-45 min daily)

CARDIO(5 DAYS/WEEK) -brisk walking= 30 min -jump rope= 100 skips*3 sets -dancing or cycling = great workout

STRENGTH AND CORE(3 DAYS/WEEK) helps target belly fat and improve metabolism -Plank= 30sec to 1 min* 3 -leg raises- 15 reps* 3 sets -russian twists- 20 reps* 3 set -crunches- 20 reps * 3 -mountain climbers- 30 sec * 3

YOGA FOR BELLY FAT -naukasana - bhujangasana -dhanurasana - kapalbhati -suryanamaskar

AYURVEDIC MEDICATIONS

-CONTINUE TRIPHALA CHURNA- 1 tsp daily at bedtime that’s good

-MEDOHARA GUGULU- 2 tabs twice daily after meals

-PUNARNAVA MANDOOR- 2 tabs twice daily after meals

-jeera+ ajwain+ saunf water- 1 tsp each, boil in 1 litre sip throughout the day

- amla juice- 10-15 ml in morning

LIFESTYLE TIPS -sleep -7-8 hours daily -avoid stress do deep breathing or meditation for 5-10 min/day -avoid eating after 8 pm.

EXPECTED PROGRESS -with consistency, you can lose 2-3 kg per months safely -belly fat takes time- you should start noticing visible changes in 6-8 weeks

THANK YOU

DR. HEMANSHU MEHTA