How to reduce over body weight? - #30902

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,

I can understand your concern regarding weight gain. Weight gain generally happens due to low metabolism, irregular meals, lack of activity, and excess cravings for sweets/junk food. But dont worry we are here to help you out😊

✅AYURVEDIC MEDICATIONS

1. Triphala powder – Take 1 tsp with warm water at night. Helps detoxify and improve digestion.

2. Medohar Guggulu 2-0-2 after food – Useful in reducing excess fat (to be taken only after consulting a doctor).

3 Slimlim 2-0-2 after food

☑️HOME REMEDIES

1 Warm water + lemon in the morning – Flushes toxins, improves metabolism. 2 Fenugreek (methi) seeds – Soak overnight and chew in the morning; reduces sugar cravings. 3. Green gram (moong dal) & barley water – Light food options that help in fat metabolism.

✅ DIET AND LIFESTYLE TIPS

👉Eat 2 major meals only when truly hungry; avoid frequent snacking.

👉Prefer warm, light, freshly cooked meals. Avoid cold drinks, fried foods, refined sugar, and packaged items.

👉Include more vegetables, whole grains (millets, barley), seasonal fruits.

👉Replace sweets/junk food with dry fruits in moderation (figs, dates, raisins) when cravings arise.

👉Drink warm water throughout the day to mobilize fat.

👉Regular walking, yoga (Surya Namaskar, Kapalabhati, twisting poses) and pranayama reduce fat and balance hormones.

No supplement alone will help unless combined with dietary control + daily movement.

Crash dieting or over-exercising is not advised – slow and steady reduction is best.

Wish you a good health😊

Warm Regards Dr Snehal Vidhate

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.

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

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

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.