Help Needed for Weight Loss and Increasing Flexibility - #38480

Don’t worry use Arogya vardini vati 1tab, mastyatail capsules 1tab, medoharavidangadhi lauha 1tab bd,lipomap 1tab bd, varanadhi kashayam 20ml bd, avoid spicy,meat,oily food do some exercises

Ok But before starting treatment I would like to know how old are you How much is your current weight?? How is your daily activity? How is appetite/ digestion/ sleep / bowel habits? Do you have any past history R on any medications??

HELLO,

We aim to balance vata, mildly reduce kapha(fat), and support (digestion, metabolism)

EFFECTIVE EXERCISES 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

STRENGTH AND CORE (fat burn + muscle building) -Suryanamskar = 10 rounds -Plank (1 min* 3) -bhujangasana-for back pain -setu bandhasana -navasana -utkatasana

FLEXIBILITY AND RECOVERY -Trikonasana, vrikshasana -ardha matsyendrasana -balasana

PRANAYAM(10 min total) -kapalbhati= 3 rounds for fat metabolism -bhastrika- 3 rounds -Anulom Vilom- 5 min -bhramari- 2 mins

DETOX PLAN EVERY 6 MONTHS PANCHAKARMA(under ayurvedic practitioner at clinic setup) -Virechana= liver detox, fat metabolism -basti = best for vata, back Pain relief, deep detox -abhyanga + swedana= toxin elimination, skin glow, flexibility -Nasya= clears sinuses, improves oxygenation

EXERCISE ROUTINE MON= strength (upper body + core) TUE= HIIT (15 min) + Yoga WED= strength (lower body) THU= walk(45 mins)+ mobility FRI= full body+core training SAT= long walk/light jog+yoga stretching SUN= rest+pranayam+self massage

ALWAYS STRETCH BACK AND HAMSTRINGS DAILY TO REDUCE PAIN

FOR GLOWING SKIN -daily amla+turmeric+ghee -apply Aloe Vera + kumkumadi oil on skin at night -drink saffron milk 2-3 times/week -hydration= 2.5-3 L/day -avoid= late nights, stress, refined foods, sugar

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

DAILY ROUTINE

5:30 AM= wake up , this will align body clock, energy boost

5:45 AM= oil puling with sesame oil (10 min), oral detox, skin and gum health

6:00 AM= triphala 1 tsp with warm water, gut cleansing, liver detox, skin

6:30 AM= Abhyanga (warm sesame oil massage-15 min), relieves back pain, tones muscles, detox

7:00 AM= bath with lukewarm water, vata pacification

7:30 AM= light yoga and pranayam, endurance , strength, flexibility

8:00 AM= breakfast(protein rich, warm), muscle gain, metabolism

1:00 PM= heaviest meal(lunch), improves digestion, nutrient absorption

4:00 PM= herbal tea+light snack(seeds/makhana), keeps metabolism active

6:30 PM= early light dinner, fat burn, easy digestion

9:00 PM= foot massage, sleep, detox nervous system

9:30 PM= sleep, muscle recovery, anti aging

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

Halō,

mēmu vātānni samatulyaṁ cēyaḍaṁ, kaphaṁ (kovvu)nu svalpaṅgā taggin̄caḍaṁ mariyu maddatu (jīrṇakriya, jīvakriya) lakṣyaṅgā peṭṭukunnāmu

prabhāvavantamaina vyāyāmālu kārḍiyō, balaṁ mariyu kōr vyāyāmālanu kalapaḍampai dr̥ṣṭi peṭṭaṇḍi.

Kārḍiyō (rōjuvārī 30-45 nimiṣālu) -curuggā naḍavaḍaṁ/jāgiṅg - saikliṅg -jamp rōp - ḍyāns lēdā ērōbiks ivi boḍḍutō sahā mottaṁ kovvunu kālcaḍāniki sahāyapaḍatāyi.

Kōr-ṭārgeṭeḍ varkauṭs (3-5 sārlu/vāraṁ) -plāṅk = 30-60 sekanla 3 seṭlu - raṣyan ṭvisṭ‌lu= 20 reps yokka 3 seṭlu - kālu perugutundi - parvatārōhakulu -sūryanāmaskāraṁ= rōjū 8 rauṇḍlu

yōga āsanālu

balaṁ mariyu kōr (kovvu barn + kaṇḍarāla nirmāṇaṁ) -sūryanāmaskāraṁ = 10 rauṇḍlu -plāṅk (1 nimi* 3) -bhujaṅgāsanaṁ - vennunoppiki -sētu bandhāsanaṁ -navāsana -utkaṭāsana

phleksibiliṭī mariyu rikavarī -trikōṇāsanaṁ, vr̥kṣāsanaṁ - ardha matsyēndrāsana -bālāsana

prāṇāyāmaṁ(mottaṁ 10 nimiṣālu) -kapal‌bhati= kovvu jīvakriya kōsaṁ 3 rauṇḍlu -bhastrikā- 3 rauṇḍlu -anulōm vilōm- 5 nimi -bhramari- 2 nimiṣālu

prati 6 nelalaku okasāri ḍīṭāks plān pan̄cakarma (klinik seṭap‌lō āyurvēda vaidyuḍi paryavēkṣaṇalō) -vīrēcana= kālēya nirviṣīkaraṇa, kovvu jīvakriya -bastī = vātāniki uttamamainadi, vennunoppi nivāraṇa, lōtaina nirviṣīkaraṇa -abhyāṅga + svēdana= viṣānni tolagin̄caḍaṁ, carma merupu, vaśyata -nāsya= sainas‌lanu kliyar cēstundi, āksijan‌nu meruguparustundi

vyāyāma dinacarya sōma= balaṁ (pai śarīraṁ + kōr) ṭyū= HIIT (15 nimiṣālu) + yōgā budha= balaṁ (diguva śarīraṁ) THU= naḍaka(45 nimiṣālu)+ calanaśīlata FRI= pūrti śarīraṁ+kōr śikṣaṇa SAT= lāṅg vāk/laiṭ jāg+yōgā sṭreciṅg sūryuḍu= viśrānti+prāṇāyāmaṁ+svīya masāj

noppini taggin̄caḍāniki ellappuḍū vīpunu sāgadīyaṇḍi mariyu hām‌sṭriṅg‌lanu pratirōjū carmāniki pūyaṇḍi

merustunna carmaṁ kōsaṁ -rōjuvārī āmlā+pasupu+neyyi -kaḍupu + kuṅkumaḍi nūnenu carmampai rāyaṇḍi rātri -vārāniki 2-3 sārlu kuṅkumapuvvu pālu trāgāli -haiḍrēṣan = 2.5-3 Līṭar/ rōju -rātripūṭa = ottiḍi, śud’dhi cēsina āhārālu, cakkeranu nivārin̄caṇḍi

ī āhāraṁ kaphānni taggistundi, aṇṭē idi śarīranlōni adanapu kovvunu taggin̄caḍanlō sahāyapaḍutundi, jīvakriyanu meruguparustundi mariyu nīru nilupukōvaḍaṁ mariyu bhārānni taggistundi - mukhyaṅgā boḍḍu cuṭṭū.

1) Dhān’yālu (tēlikaina, takkuva glaisemik sūcika kaliginavi en̄cukōṇḍi) -pāta biyyaṁ, bārlī, milleṭlu- bajrā, rāgi, jonnalu, kvinōvā, gōdhumalu

vaddu= tella biyyaṁ, maidā, prāses cēsina roṭṭelu lēdā bēkarī vastuvulu, ōṭs vaṇṭi bhārī lēdā jigaṭa dhān’yālu

2) pappulu mariyu cikkuḷḷu -mūṅg pappu= jīrṇaṁ kāvaḍāniki sulabhaṁ, tēlikainavi -masālā pappu -muduru pappu= kovvunu taggin̄caḍāniki cālā man̄cidi(kultī) -cikpīs- śanaga kālcina lēdā uḍikin̄cina

vaddu= rājmā, cōlē, uḍakabeṭṭina pappu- jīrṇakriya balahīnaṅgā uṇṭē, ekkuvagā uḍikina lēdā krīmī pappulu uṇṭē avi bhārīgā uṇṭāyi mariyu vāyuvunu utpatti cēstāyi

3) kūragāyalu -ākukūralu -ākukūralu= pālakūra, menti, kottimīra, karivēpāku -lauki, ṭiṇḍā, karēlā, gum’maḍikāya -kyābējī, kālīphlavar, brōkalī, kyāreṭ, bīns -ḍram sṭiks, pāmukāya - mullaṅgi-mukhyaṅgā boḍḍu kovvuku man̄cidi

vaddu= baṅgāḷādumpa, cilagaḍadumpa, araṭipaṇḍu, -ṭamōṭālu adhikaṅgā -rātripūṭa ullipāya vellulli adhikaṅgā

vaṇṭa- āvālu, jīlakarra, allaṁ mariyu pasuputō kūragāyalanu āviri mīda uḍikin̄caḍaṁ lēdā tēlikagā vēyin̄caḍaṁ takkuva nūnelō

4) paṇḍlu -āpil, bēri -boppāyi= jīrṇakriyaku adbhutamainadi -dānim’ma -jāma, puccakāya= udayaṁ mātramē tīsukōṇḍi -sījanal berrīlu -usiri- pacci lēdā rasaṁ

mānukōṇḍi= araṭipaṇḍu, māmiḍi, drākṣa, cikōs, sūryāstamayaṁ tarvāta ēdainā paṇḍlu, paṇḍla rasālu= adhika cakkera

5) pāla utpattulu -majjiga=palacabaricina perugu, cilikina, kālcina jīlakarratō masālā, ajvain - takkuva kovvu perugu- pagaṭipūṭa mātramē - āvu pālu-avasaramaitē pasupu lēdā allantō uḍakabeṭṭaḍaṁ

mānukōṇḍi= callani pālu, pannar, cīj, khōyā, pūrti krīm pālu, rātripūṭa perugu

6) kovvulu mariyu nūnelu -āvula neyyi- takkuva parimāṇanlō, kovvu jīvakriyalō sahāyapaḍutundi -kōlḍ presḍ āva nūne nuvvulu nūne

vaddu -śud’dhi cēsina nūnelu, bāgā kālcina āhāraṁ

7) sugandha dravyālu mariyu mūlikalu ivi jīrṇakriyanu prērēpin̄caḍanlō sahāyapaḍatāyi, jīvakriyanu meruguparustāyi mariyu ubbaraṁ taggistāyi -allaṁ, jīlakarra, vāmu, nalla miriyālu, pasupu, dālcina cekka, mentulu, āsāphōṭiḍā

vīṭini vaṇṭalō lēdā mūlikā ṭīlugā vāḍaṇḍi- jīlakarra-sōmpu-kottimīra kaṣāyālanu bhōjanaṁ tarvāta

8) pānīyālu -rōjantā gōruveccani nīru - mūlikā ṭīlu -jīrā nīru

vaddu= callaṭi nīru, gālitō nimpina pānīyālu, pyāk cēsina paṇḍla rasālu, tīpi las’sī lēdā milk‌ṣēk‌lu

9) snāks-tēlikapāṭi poḍi mariyu cakkera lēnivi - kālcina makāhnā, kālcina canā, mitaṅgā poḍi paṇḍlu -ciyā sīḍ nīru -molakalu= mūṅg, nim’makāyatō canā, uppu lēdu

vaddu -biskeṭlu, cips, nāmkīn, bēkarī vastuvulu, cakkera bārlu lēdā enarjī ḍriṅks

elā tināli -ākalitō unnappuḍu mātramē tinaṇḍi- bhāvōdvēgaṁ lēdā visugu lēkuṇḍā tinaṇḍi - tinaṇḍi praśāntamaina, bud’dhipūrvaka vātāvaraṇaṁ - atigā tinaḍaṁ mānukōṇḍi, ārōgyakaramaina āhārālu kūḍā - veccani, vaṇḍina bhōjanaṁ, pacci/callani āhāraṁ ekkuvagā vāḍaṇḍi -nirāśaku guraina mitahāra - samatulya, mitamaina, āhāraṁ - aḍapādaḍapā upavāsaṁ- rātripūṭa 14-16 gaṇṭalu surakṣitaṁ mariyu siphārsu cēyabaḍindi

baruvu taggaḍaṁ mariyu boḍḍu kovvuku mandulu sūcin̄cabaḍḍāyi

daśa 1- nirviṣīkaraṇa mariyu jīvakriya vyavadhi = 1-4 vāraṁ varaku

1) triphala cūrṇaṁ- nidravēḷalō veccani nīṭitō 1/2 ṭīspūn =pēgu ārōgyānni meruguparustundi, kovvu śōṣaṇanu taggistundi, malabad’dhakānni nivāristundi

2) trikaṭu cūrṇaṁ- rōjuku reṇḍusārlu bhōjanāniki 15 nimiṣāla mundu tēnetō 1/2 ṭīspūn = viṣānni kālcēstundi, kovvu jīvakriyanu prērēpistundi

3) veccani nim’makāya- tēne nīru - 1/2 nim’makāya rasaṁ + 1 glāsu veccani nīṭilō 1 ṭīspūn tēne = udayaṁ khāḷī kaḍuputō modaṭi viṣayaṁ

daśa 2= kovvu dahanaṁ mariyu baruvu nirvahaṇa vyavadhi = vāraṁ 5-12

4) mēḍ’̔ōhara guggulu- gōruveccani nīṭitō bhōjanaṁ tarvāta rōjuku reṇḍusārlu 2 ṭyāb‌lu = kapha mariyu mēḍa dhātuvulanu taggistundi- kovvu kaṇajālālu, boḍḍu kovvu taggaḍanlō sahāyapaḍutundi

5) Punarujjīvana maṇḍūr - nīṭi nilupudala mariyu kālēya jīvakriya kōsaṁ = bhōjanaṁ mariyu rātri bhōjanaṁ tarvāta 2 ṭyāb‌lu =jīvakriyanu meruguparustundi, mūtrapiṇḍālu, kālēyaṁ ḍīṭāk‌ku maddatu istundi mariyu ubbarānni taggistundi

6) vr̥kṣamāla kyāpsūls - bhōjanāniki 30 nimiṣāla mundu rōjuku reṇḍusārlu 1 kyāp =ākalini taggistundi, kovvu nilvanu nirōdhistundi

rōjuvārī dinacarya

5:30 AM = mēlkolapaṇḍi, idi śarīra gaḍiyārānni samalēkhanaṁ cēstundi, śaktini pen̄cutundi

5:45 AM = nuvvula nūnetō nūnenu ruddaḍaṁ (10 nimiṣālu), nōṭi nirviṣīkaraṇa, carmaṁ mariyu ciguḷla ārōgyaṁ

6:00 AM = veccani nīṭitō triphala 1 ṭīspūn, gaṭ klensiṅg, kālēya nirviṣīkaraṇa, carmaṁ

6:30 AM = abhyaṅga (veccani nuvvula nūne masāj-15 nimiṣālu), vennunoppi nuṇḍi upaśamanaṁ kaligistundi, kaṇḍarālanu ṭōn cēstundi, nirviṣīkaraṇa

7:00 AM = gōruveccani nīṭitō snānaṁ, vāta śāntimpajēyaḍaṁ

7:30 AM = tēlikapāṭi yōgā mariyu prāṇāyāmaṁ, ōrpu, balaṁ, vaśyata

udayaṁ 8:00 = Alpāhāraṁ (prōṭīn adhikaṅgā, veccagā), kaṇḍarāla perugudala, jīvakriya

madhyāhnaṁ 1:00 = Bhārī bhōjanaṁ (madhyāhnaṁ), jīrṇakriyanu meruguparustundi, pōṣakālanu grahin̄caḍaṁ

madhyāhnaṁ 4:00 = Herbal ṭī + tēlikapāṭi cirutiṇḍi (vittanālu/makhānā), jīvakriyanu curukugā un̄cutundi

sāyantraṁ 6:30 = Prārambha tēlikapāṭi vindu, kovvunu kālcaḍaṁ, sulabhaṅgā jīrṇaṁ cēsukōvaḍaṁ

rātri 9:00 = Pādāla masāj, nidra, ḍiṭāks nāḍī vyavastha

rātri 9:30 = Nidra, kaṇḍarāla kōlukōvaḍaṁ, vr̥d’dhāpyānni nirōdhin̄caḍaṁ

prati 2 vārālaku baruvunu paryavēkṣin̄caṇḍi jīrṇakriya mariyu śakti sthāyilanu ṭrāk cēyaṇḍi haiḍrēṭ‌gā uṇḍaṇḍi

nirantaraṁ anusarin̄caṇḍi

idi upayōgakaraṅgā uṇṭundani āśistunnāmu

dhan’yavādālu

ḍākṭar maitri ācārya

1.Triphala Churnam-Rathri 1 tsp, Goruvachchina neetitho 2.Medohara Guggulu- Rojuki rendu saarlu 2 maathralu, Bhojanam tarvatha goruvachchina neetitho 3.Punarnava Mandur-Rojuki rendu saarlu 2 maathralu, Bhojanam mundu neetitho

Aaharam Kosam Sootralu - Barley, minapappu, udikinchina kooragaya laanti teelikapaatiga, vedi aaharam teesukondi - Teepi padarthalu, noone padarthalu, challani paniyalu nivarinchandi - Udayam lemon rasam, thene tho goruvachchina neeti tagandi - Jeelakarra, dhaniyalu, allam, pasupu laanti masalalu vadandi

Jeevanashaili & Vyayamam - Surya Namaskaramulu, Vajrasanam, Pawanamuktasanam rojuki cheyyandi - Triphala leda Nuvvula noone tho rojuki oil massage cheyyandi - Prati roju 30 nimishalu veganga nadavandi