How do I reduce my weight. I'm obese and having health risks like high blood pressure and diabetes - #19634

Chinazo, I understand your concerns, and it’s great that you want to take steps toward better health. Since you have high blood pressure, diabetes, and gastric ulcers, your weight loss plan should be gentle yet effective. Here’s a safe approach for you: Since you have gastric ulcers, it’s essential to heal your gut before aggressively cutting calories. Start your day with warm jeera (cumin) water or aloe vera juice 10?ml(diluted with water ) to soothe your stomach. Avoid spicy, acidic, and deep-fried foods to prevent irritation. Have small, frequent meals to keep acid levels balanced. Eat a handful of soaked almonds or walnuts. Breakfast (Nourishing & Easy on the Stomach) Oats porridge with seeds or a bowl of moong dal khichdi. Herbal tea like cinnamon or fennel tea (no milk or sugar). Lunch (Light & Balanced) 1 bowl of dal (lentils) 1 bowl of sabzi (vegetables) 1 small bowl of rice or 1 chapati Buttermilk or plain yogurt (in moderation) Evening Snack (Avoid Junk) Roasted chana (gram) Herbal tea (like ginger-tulsi tea) Dinner (Light & Early, Before 7 PM) Vegetable soup or moong dal khichdi. Avoid rice and wheat; go for millets like ragi or jowar. Walking 30 minutes daily is a must. Simple yoga poses like Pawanmuktasana and Vajrasana help digestion. Sleep well Start on Triphala powder at night (¼ tsp in warm water) to detox the body. Methi (fenugreek) seeds soaked overnight and consumed in the morning help with diabetes and weight loss. Jeera (cumin) water after meals to improve digestion. Avoid-:White sugar, refined flour, carbonated drinks.Processed foods, fried items, and excess dairy. Late-night eating.

Let me know if you need a detailed plan or modification

Have one to two glasses of warm water with lemon and honey in the morning on an empty stomach. Sip lukewarm water through the day, a natural detoxifier. Try herbal teas like ginger or CCF tea (cumin, coriander and fennel) or tea spiced with cinnamon, cardamom, ginger and Tulsi (holy basil). Sip warm water about 45min before meals to ignite Agni and combat pseudo-hunger. Avoid drinking water with your meal. If you’re thirsty, sip warm water or ginger tea. Don’t drink water immediately after a meal. Wait for about half an hour. Cut down on beverages like caffeinated tea, coffee and aerated drinks. Have herbal tea or warm water instead. Vaman or emesis is a commonly used procedure in obesity management as it works of Kapha dosha. It also helps in obesity which is coupled with hypothyroidism and PCOD. Virechana or purgation is rarely used if the patient is not eligible for Vamana and needs detox or has a pitta constitution. Basti or medicated enema is also widely used for this purpose with a specific combination of herbs.

Losing weight with the health concerns you’ve mentiond, like high blood pressure and diabetes, needs careful attention to ensure safety. But don’t worry, Ayurveda’s got some great ways for you to start on this journey.

First thing, we need to balance your doshas, since obesity often links to Kapha imbalance. But, considering you’ve got gastric ulcers, which may make the Pitta dosha likely to be sensitive too. Start by eating meals that are light, small, and frequent to keep your Agni or digestive fire in check.

Focus on a diet with more Kapha-pacifying foods. In plain speak, favor warm, cooked meals that are lightly spiced to boost digestion. Avoid caffeine and spicy foods that can irritate ulcers. Opt for mung dal, cooked vegetables, and grains like quinoa. Try to steer clear from processed sugars and heavy, dairy products. Fresh ginger tea can be your buddy here, it aids digestion but if it’s too spicy for your ulcers, go easy on it.

Let’s not forget daily habits. Try waking up early, around 5:30 to 6:00—early start boosts metabolism. A nice warm glass of water with a tiny pinch of lemon in the morning could be refreshing. Gentle Yoga or brisk walking for about 30 mins each day is good; keeps everything moving. But nothing overly intense, protect that gastric lining.

You’re aiming for slow and steady weight loss. That might not sound exciting but that’s how your body stays healthy during the process. About 0.5 kg a week is a good pace.

If you feel discomfort due to ulcers, or blood pressure spikes, get your doctor’s thoughts immediately. Regular check-ups are crucial.

Look, this is all about balance. This isn’t a quick fix, it’s about sustainable lifestyle changes. Ayurveda means to help your whole being, not just numbers on a scale. Stick with it despite the small setbacks and celebrate the little victories!