HELLO SUMIT,
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
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), 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
No need to worry,
You’ll definitely get desired results 😊
First of all avoid excessive kaphavardhak ahar vihar like too sweet, sour, salty,oily and fried food etc.
And start taking these medications, 1.Varunaadi kwath 20ml with equal amount of Lukewarm water empty stomach twice in a day. 2.Navaka guggulu 2-0-2 for chewing. 3.Medoharvidangaadi lauh 1-1-1
*Daily drink Triphala kashayam (should not be too hot)+1tbsf of honey.
Follow up after 45 days.
If you have any doubt, feel free to ask.
Take care😊
Kind Regards, Dr.Isha Ashok Bhardwaj.
Can I know how your present weight?? First of all to loose weight you need to do regular activities like walking/ yoga And reduce the carbohydrates Avoid sleeping immediately after taking food Drink warm water throughout the day Medohara vati-1 tab twice daily after food with warm water Triphala churna-1 teaspoon with warm water at night
Hello Sumit ji, Craving can be managed through discipline or making the portion of the cheat food so little that it does not ruin your fitness goals.
I recommend the following treatment plan for you - 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. .Fiber Intake: Increase your fiber intake, as it can help you feel full and regulate digestion.
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.
Foods to Limit or Avoid: Alcohol, sugary drinks,fast food.
Lifestyle modifications - .Get atleast 7 hours of sound sleep. . Stress management -Through meditation walking journaling gardening. .Track your progress: Monitor your food intake and physical activity to stay on track. Be Patient and Consistent. Regards, Dr. Anupriya
Simple Remedies
1. Triphala Powder 3gm two time on empty stomach with buttermilk.
2.1 gm Root of Piper longum with buttermilk for 21 days. Medicine 1) tab navaka gugglu- 2 tb before food 3 times a day with honey 2) 2.
Vidanga Triphala Chopachini Churna Pippalimula Katuki (each 1 gm) Tamra Bhasma- 30mg Shankha Bhasma- 200mg - after food 3 times a day with buttermilk
3.Tab. Varunadi kashaya-2 tab after food with water 3 times a day Yoga Surya namaskar Matsyasana TrikonAsana
Diet and Lifestyle
Pathya: Green vegetables, use of barley and whole wheat, regula exercise, brisk walk for 2-4 km per day, regular practice of powde massage, bio-purification once in a year.
Apathya: Avoiding the sweet, sour, salt, oily, cold foods, sedentary and luxurious life
Don’t worry take navaka Guggulu 2tab bd, varunadhi kashyaam 20ml bd, matsya tail capsule 1tab bd, Enough
Start with 1) Tablet Liv-52 1-0-1 will help control your hunger 2) Cap.lean& Slim 1-1-1 after food with warm water 3) Triphala juice 20 ml at bedtime with warm water Brisk walking atleast 30 mins daily Do pranayam lom -vilom kapalbhatti bhastrika daily for 5-10mins twice Drink warm water through out the day Dinner should be early and light consisting of soup salad vegetable One full meal preferably breakfast or lunch should be taken.
1.Medohara guggulu 2 tab twice daily after meals 2.Punarnavasava 20 ml with 20 ml water twice daily after meals 3.Triphala tablets 2 tab with warm water at bedtime
Lifestyle - Don’t skip meals or follow extreme fasting—especially with thyroid/PCOD - Don’t sleep late or stay sedentary for long hours - Don’t stress over weight—stress increases cortisol and belly fat - Don’t overtrack calories or steps—focus on nourishment, not numbers
Diet - Don’t eat cold, processed, or leftover food - Avoid refined carbs: maida, white bread, sugary snacks - Limit dairy (especially curd) and fermented foods if bloating persists - Don’t overeat fruits—especially bananas, mangoes, grapes (high sugar) - Don’t drink cold water or sugary drinks
Reducing body weight in a sustainable and balanced manner involves understanding and addressing the root cause, especially through the lens of Ayurveda. Your description indicates an imbalance in Kapha dosha, which often results in a sluggish metabolism, accumulation of excess body fat, and cravings for sweet and heavy foods.
Firstly prioritize your diet, focusing on foods that are light and warming. Incorporate more fresh fruits, vegetables, whole grains, and legumes. Spices like ginger, black pepper and turmeric can aid in stimulating agni, your digestive fire, helping to metabolize fats effectively. It’s important to eat three balanced meals a day without snacking in between to maintain steady digestion. Try to have your largest meal at midday when digestion is strongest.
Counteract Cravings with Ayurveda. Instead of reaching for sweets and junk food when the craving hits, drink a cup of warm water with a teaspoon of honey and a pinch of cinnamon. This not only satisfies sugar cravings but helps in reducing Kapha.
Physical activity is crucial, even a daily 30-minute brisk walk can boost metabolism and balance Kapha. Find a consistent time for exercise to create routine. Practicing yoga or other calming exercises can also help reduce cravings by stabilizing your emotional states…
Regarding supplements, while some Ayurvedic herbs like Triphala, Guggul, or Pippali could be beneficial due to their metabolism-boosting properties, it’s important to consult with a professional before starting any herb, ensuring it aligns with your individual Pakriti and condition.
Avoid eating late at night or consuming heavy meals in the evening, as digestion naturally slows down in the later part of the day. Finally, sleep is as critical as diet and exercise in weight management, so aim for a regular sleep pattern to help harmonize your body’s natural rhythms.
