Don’t worry take mastyatail capsules 1tab bd,navaka Guggulu 1tab bd, medoharavidangadhi lauha 1tab bd, varanadhi kashayam 20ml bd, Arogya vardini vati 1tab bd u ll get relief
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 -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
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
HELLO DEAR, DON’T WORRY,THE FOLLOWING TREATMENT PLAN WILL HELP YOU. TREATMENT- 1. Arogyavardhni vati-0-1-1 before meals 2. Medohar vati-0-2-2 before meals 3.Triphla churna-1/2 tsp with lukewarm water at bedtime.
Focus on creating a calorie deficit (burning more calories than you consume) through a combination of diet and exercise for sustainable weight loss. Diet- Foods to Include: Fruits and Vegetables: Aim for at least 4 servings of vegetables and 3 servings of fruits daily. Whole Grains: Choose whole grains like brown rice, quinoa, oats, and whole-wheat bread over refined grains (white rice, white bread). Lean Proteins: Include protein sources like fish, chicken, beans, lentils, and eggs, as they help you feel full and support muscle mass. Healthy Fats: Incorporate healthy fats from sources like olive oil, avocados, nuts, and seeds. Low-Fat Dairy: Choose low-fat or fat-free dairy products. Hydration: Drink plenty of water throughout the day.
Foods to Limit or Avoid: Alcohol, sugary drinks,fast food.
Portion Control: Be mindful of portion sizes and avoid overeating. Use smaller plates. Mindful Eating: Pay attention to your body’s hunger and fullness cues. Fiber Intake: Increase your fiber intake, as it can help you feel full and regulate digestion, according to Healthline. . Drink plenty of water to help with weight loss and overall health. RECOMMENDED TESTS- Hb level,RBS,Thyroid profile YOGA-kapalbhati-10 min,bhastrika,tadasana-5min EXERCISE-crunches,cardio-15 min daily Lifestyle modifications - .Get atleast 7 hours of sound sleep.Quality of sleep also matters. . Stress management -Through meditation walking journaling gardening. .Take out 10 min to do something you enjoy like music,writing,reading,dancing ,painting…this will reduce mental pressure. .Track your progress: Monitor your food intake and physical activity to stay on track. Be Patient and Consistent. FOLLOW UP AFTER 1 MONTH. Regards, Dr. Anupriya
Hello, Your history of long-term weight gain (10 years), BMI 30, fatigue despite sleep, stress from a troubled marriage, and frequent unhealthy meals indicates Kapha aggravation, Mandagni (slow metabolism), and Vata disturbance due to emotional stress. This creates Srotorodha (channel blockage) causing stubborn weight, cravings, heaviness, water retention and low motivation. Your treatment will focus on boosting metabolism (Agni Deepana), reducing Kapha, balancing stress-Vata, and correcting insulin sensitivity.
🔎 Recommended Investigations (If not done in the last 6 months) 1. HbA1c, Fasting Blood Sugar & Fasting Insulin – early insulin resistance is common even with HbA1c 5.5. 2. Thyroid Profile (TSH, T3, T4) – thyroid sluggishness often mimics stubborn weight gain. 3. Vitamin D3 & Vitamin B12 – deficiencies cause fatigue, cravings, slow metabolism. 4. Lipid Profile & Liver Function Test – weight gain often coexists with mild fatty liver.
💊 Internal Medicines Phase 1 – 15 days (Agni Deepana + Kapha Reduction + Stress Balance) 1. Trikatu Churna – ½ tsp with warm water before lunch and dinner 2. Avipattikar Churna – ½ tsp at bedtime with warm water 3. Punarnava Mandur – 1 tablet twice daily after meals 4. Ashwagandha Ghana / Ashwagandha tablets – 1 tablet at bedtime (for stress-Vata, improves sleep & cravings)
Phase 2 – 45 days (Metabolism Reset + Fat Reduction + Hormonal Balance) 1. Medohar Guggulu – 2 tablets twice daily after meals
2. Arogyavardhini Vati – 1 tablet twice daily after meals (supports liver & fat metabolism) 3. Shatavari Kalpa / Shatavari tablets – 1 tablet twice daily (balances stress hormones & fatigue) 4. Guduchi / Giloy Satva – 1 tsp with warm water in the morning
🌿 External & Supportive Therapies 1. Udwartana (herbal dry powder massage) – 3× weekly Helps break subcutaneous fat and reduce Kapha heaviness. 2. Abhyanga with warm sesame oil – 2× weekly Calms Vata caused by emotional stress. 3. Warm water sipping throughout the day Helps dissolve Ama and mobilise fat. 4. Castor oil 2–3 drops in navel at night Regulates digestion and reduces bloating.
🥗 Diet & Lifestyle Recommendations ❌ Avoid 1. Cold foods, curd at night, iced drinks 2. Sugar, bakery, maida, pastries 3. Fried foods, chips, excess cheese, red meat 4. Emotional eating / stress snacking 5. Daytime sleeping (increases Kapha) ✅ Include 1. Warm, freshly cooked, lighter meals – khichdi, moong dal, soups, steamed vegetables 2. Metabolism tea Cumin + coriander + fennel boiled water after lunch 3. Morning routine 1 glass warm water + lemon + ½ tsp honey 4. Night routine 5 soaked almonds + 5 soaked raisins 5. Spices Turmeric, cinnamon, dry ginger, black pepper – all excellent for Kapha 6. Portion rule 50% vegetables 25% protein (dal, paneer, egg) 25% whole grains
🧘🏻♂️ Yoga & Pranayama Fat-loss Asanas 1. Surya Namaskar – 5–7 rounds daily 2. Ustrasana 3. Ardha Matsyendrasana 4. Setu Bandhasana 5. Pavanmuktasana 6. Vajrasana after meals Pranayama 1. Kapalbhati – 1–2 minutes (only if BP normal) 2. Anulom Vilom – 10 minutes 3. Bhramari – 5 minutes (excellent for stress cravings) Sleep routine Sleep by 10:30 pm No heavy meal at night Light 10-min walk after dinner
🕉️ Follow-up & Duration * You can expect energy improvement in 10–14 days. * Weight loss of 2–3 kg per month is ideal and sustainable. * Recheck blood tests after 6–8 weeks. * Continue metabolic herbs for 3 months for stable results.
✨ With gentle Kapha reduction, Agni strengthening, and emotional balance, your metabolism will gradually reset. Your weight gain is reversible with steady care.
With kind regards, Dr. Sumi MS(Ayu)
