How to reducebodyinflation even after calori defit not working - #31685
Even after incalories deficitand walk and diet i m gaining andit's triggered me Iam 77 kgs currentlyand about 151 cm height ... Iwant to loose weight seriously. Calori defit bhi krlia walking fir bhi noresult andIhave pcos
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Doctors’ responses
HELLO BHUMI,
WHAT IS IT= polycystic ovarien syndrome (pcos) means your ovaries produce extra androgens and dont release eggs regularly
WHY IT MATTERS= This affects your periods, causes weight gain especially around tummy, hair issues hairfall or excess hair face, and makes weight loss harder even If you try
AYURVEDA’S VIEW= PCOS is often seen as a mix of Kapha imbalance (sluggish metabolism, weight gain, cysts formation) and Vata disturbance (irregular periods, hormonal imbalance). digestion and metabolism (agni) become weak, which creates “ama” (toxin like waste ) that blocks channels
TREATMENT GOALS -balance hormones and improve menstrual regularity -reduce insulin resistance and support weight management -cleanse metabolic channels -prevent long term complication -improve quality of life- energy , skin, hair, and emotional balance
INTERNAL MEDICATIONS
1) TRIPHALA CHURNA= 1 tsp at bedtime with warm water =mild detoc, improves bowel movement, reduce toxins
2) KANCHANAR GUGGULU= 2 tabs twice daily after meals =traditionally used for cysts, glandular swelling, excess kapha
3) TRIPHALA GUGUGLU= 2 tabs twice daily after meals =helps in fat metabolism, reduces weight
4) SHATAVRI KALPA= 1 tsp with warm milk/water in morning =ssupports female hormones and reproductive system
5) ASHOK BARK DECOCTION= 15ml twice daily =useful for irregular or painful periods
-METHI SEEDS = 1 tsp soaked overnight, chew in morning =improves insulin sensitivity, balances blood sugar
DURATION= minimum 3 months, since pcos is chronic condition and needs steady management
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
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
PCOS is not something that “gets cured overnight”. It’s a condition of imbalance that needs steady, gentle correction. Ayurvedic medications, yoga, food discipline, and stress management. weight loss may be slower but the real goal is to balance hormones, regularize periods, and prevent long term risks
Think of it as a journey where every small consistent step- whether walking, taking herbal tea or practicing yoga- adds up. Your body is young and adaptive at 18. So with patience, the chances of recovery are very strong
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
PCOS is hormonal external efforts are necessary but don’t have early impact Consultant a panchakarma specialist Go only for vaman therapy After that start with Phala ghrita 2tsp with warm milk Satavari granules 2tsf with warm water BD AFTER FOOD YOU WILL DEFINITELY SEE RESULTS DR AKSHAY NEGI MD PANCHAKARMA
Hello Bhoomi, You have PCOS, many times due to hormonal changes and imbalance, metabolism of the body changes Start with Tablet M2TONE 1-0-1 Kanchanar guggul 1-0-1 Vriddhivadhika vati 1-0-1 All above after food with water For weight reduction Cap. Lean and slim 1-1-1 after food with warm water . Tablet Liv-52 1-0-1 after food with water Take warm water through out the day Dinner should be light consisting of soup salad (without oil, mayo, cream) vegetable. Skip one meal either breakfast or lunch. Do pranayam lom -vilom kapalbhatti bhastrika daily for 5-10mins twice . Avoid salty, sugary fried,fatty, street foods.
1. Varanadi kashayam 15ml + 60ml lukewarm water twice daily before half an hour of food. 2. Kanchanara guggulu 2-0-2 with kashayam. 3. Ayaskriti 10ml just after food.
Took these medicines for 1 month. Regular exercises. Always walk for 10-15 minutes after food. 9 inch plate method - half cooked veggies, 1/4 protein, 1/4 carb. 3 time meals at regular time. Keep a regular sleep awake cycle.
I understand your concern In PCOS weight doesn’t respond quickly to calorie deficit alone because hormones and metabolism play bigger role at your height and weight, insulin resistance is usually the main trigger. Focus more on balancing hormones rather than just cutting calories. Take warm food. Avoid cold oil and sugary items and eat on time daily yoga with Surya Namaskar, kapalabhati and bridge walk is more effective than only walking Triphala churna 0-0-1 tsp at night with warm water Take - Kanchanar guggulu 1-0-1 Medohara vati 1-0-1 Consistency, proper sleep, and stress control are equally important
My Dear,
I know you’re feeling upset that even after walking and dieting, your weight hasn’t changed much. With PCOS, this is very common your body resists at first because of hormones and metabolism. But listen carefully: weight loss does not usually show up as a drastic drop on the weighing scale in the beginning.
First, your body will start losing inches your clothes will feel looser, your tummy less bloated, and your face clearer. Only after fat reduces gradually, the weight will start showing on the scale.
This takes time, so don’t lose hope in between. Think about why you started not just for weight, but for your health, periods, skin, and future.
Medicines can help, but they are secondary. The real key is your routine, diet, exercise, and patience. I want you to follow one week very strictly no skipping, no giving up. After that, you can ask me personally, and I’ll prepare a full detailed diet and workout plan only for you. If you follow for 3–6 months consistently, you will be amazed with your results.
Ama Pachana (first 2–3 weeks)
Trikatu churna – ½ tsp with honey after lunch once daily. Hingvastaka churna – ½ tsp with warm water before food, twice daily.
Internal medicines (2–3 months, then review) Varunadi Kashayam – 15 ml with equal water, twice daily before food. Kumaryasava – 15 ml with equal water, after lunch and dinner. Chandraprabha Vati – 1 tablet twice daily after food. Shatavari churna – 1 tsp with warm milk at night.
External therapy (if possible) Udvartana (herbal powder massage with Kolakulathadi churna) once a week to improve metabolism and reduce fat deposits.
Investigations Hormones: LH, FSH, Prolactin, AMH, Testosterone. Thyroid profile. Fasting blood sugar, fasting insulin, HOMA-IR. Lipid profile. Vitamin D, Vitamin B12. Ultrasound pelvis.
Daily lifestyle + food chart :
Morning (6:30–7:00 am)
Wake up early. Drink 1 glass of warm water with a few soaked fenugreek seeds or lemon water. 15–20 min of light stretching or yoga (Surya Namaskar, breathing exercises).
Breakfast (7:30–8:00 am before college) 2 boiled eggs or a small bowl of upma/poha with vegetables. Or oats with milk and nuts. Avoid packaged cereals or bread daily.
College time (9–5) Carry a water bottle (drink at least 2–2.5 L). Mid-morning snack (11 am): 1 fruit like apple/guava or a handful of almonds.
Lunch (1 pm in college): 1–2 chapati or a small portion of rice + dal + sabji + curd. (Keep portions balanced, don’t skip carbs fully.)
Evening snack (4–5 pm): roasted chana, sprouts chaat, or buttermilk.
Evening (after college, around 6 pm) Go for brisk walking, cycling, or a beginner cardio workout (20–30 min).
Start small — 3–4 days a week. Once stamina builds, increase gradually.
Dinner (7:30–8:00 pm)
Light dinner: vegetable soup + 1 chapati, or grilled paneer/boiled dal with sabji.
Avoid heavy rice at night. Bedtime (10–10:30 pm) No mobile late at night. Warm turmeric milk or just plain warm water before bed.
Lifestyle :
Sleep 7–8 hours daily. Lack of sleep worsens PCOS and weight gain. Manage stress — journaling, music, or meditation for 10 minutes helps. Avoid junk, cold drinks, excess sugar, and fried foods — they worsen hormones. Include protein in every meal (dal, paneer, egg, sprouts, nuts).
very important : Don’t weigh yourself daily, check only once in 2 weeks. Celebrate small wins even more energy, clear skin, or better periods are signs your body is improving.
This is a journey, not a race. At 18, your focus should be on building strength and balance, not chasing the weighing scale daily. Stick to this honestly, and your body will reward you slowly but surely.
Warm regards, Dr. Karthika
Medohara vati One tablet to be taken two times daily after food with warm water Triphala churna-1 teaspoon with warm water at bedtime Drink warm water throughout the day
1) Shatavari Leha-1tsf before food 2 times a day with warm milk
2) Pushyanuga Churna-2gm + Laghumalini Vasant Rasa-500mg + Svarnamakshika Bhasma-100mg + Pravala pishti-100mg - after food with water 2 times a day 3) chandraprabha vati - before food 2 times a day 4 ashokarishta -3tsf after food 3 times a day
1.Kanchnar guggulu 2 tab twice daily with water 2.Medohara gugggulu 2 tab twice daily with water’ 3.Ashokarishta 20 ml with 20 ml water twice dialy 4.Shatavari churna 1 tsp twice daily with warm milk
Diet Tips for PCOS Weight Loss - Eat every 3–4 hours to stabilize insulin - Focus on protein-rich meals: paneer, lentils, eggs (if non-veg), tofu - Include healthy fats: ghee, coconut, soaked almonds - Avoid refined carbs: maida, sugar, bakery items - Use spices like cinnamon, fenugreek, turmeric to regulate blood sugar - Drink methi water or jeera water in the morning
Lifestyle & Movement - Walk 45–60 minutes daily (not just steps—intentional walking) - Practice Surya Namaskar (start with 6 rounds daily) - Add Kapha-pacifying yoga: Ustrasana, Bhujangasana, Setu Bandhasana - Sleep by 10 PM—late nights worsen PCOS - Avoid screen time 1 hour before bed
Considering your efforts with caloric deficit and walking, it sounds like you’ve already made some positive steps toward managing weight. However, the presence of PCOS (Polycystic Ovary Syndrome) can complicate weight management due to hormonal imbalances. PCOS often results in higher levels of androgens and insulin resistance, which might hinder weight loss efforts. In the realm of Ayurveda, this condition is understood as a result of Kapha and Vata dosha imbalances, and addressing these can help.
First, let’s focus on digestion, which is seen as the cornerstone of health in Ayurveda. Ensure your agni, or digestive fire, is strong. Sip on warm water throughout the day — this aids in digestion and helps in maintaining body metabolism. Before meals, you might try a simple trikatu (a combination of ginger, black pepper, and long pepper) churna (powder), taking a quarter teaspoon with warm water. This aids in stimulating digestion and metabolizing accumulated toxins (ama).
In terms of diet, aim to include foods that balance Kapha and Vata. Incorporate more warm, light, and dry foods. Think of roasted vegetables, warm soups, and whole grains like barley and quinoa. Avoid heavy, cold, and dense foods such as dairy, red meat, and fried foods, which can exacerbate Kapha.
Lifestyle adjustments are equally important. Regular, gentle exercise like yoga or brisk walking is beneficial, especially in the morning or late afternoon. Ensure you’re getting adequate sleep at regular times as this helps balance hormones. Stress management is vital, as stress can trigger cortisol release, leading to weight gain. Practices like Pranayama (breathing exercises) and meditation can be highly effective.
Specific to PCOS, the herb Shatavari (Asparagus Racemosus) can be beneficial. It is known to help balance hormones and improve fertility. You might consider Shatavari supplements but consult with an Ayurvedic practitioner before starting any new regimen.
While Ayurveda can offer support, it’s essential to coordinate with your healthcare provider, as managing PCOS may require a multifaceted approach, including medical intervention. If you experience more severe symptoms or significant health changes, professional medical advice is crucial.
Reducing body inflation can be complex, especially with PCOS involved. In Siddha-Ayurveda, an imbalance in the doshas, especially kapha and pitta, could be contributing to your challenges with weight. Addressing these imbalances can be critical.
First, let’s focus on your diet. Beyond calorie deficit, it’s important to consider the quality of food. Incorporate more bitter and astringent tastes found in leafy greens, which can help balance pitta and kapha. Favor foods that are light, dry, and warm. Avoid processed and fried foods, excess sugar, and dairy that can aggravate kapha. Instead, opt for whole grains like quinoa and amaranth.
Spices play a vital role in this process as well. Use turmeric, ginger, cumin, and coriander in cooking as they help kindle agni (metabolic fire) and improve digestion. Taking 1/4 teaspoon of trikatu powder with honey before meals can support metabolism.
Daily exercise is important, but it need not be excessive. Walks are beneficial, yet incorporating some yoga or pranayama (breathing exercises) can support your hormonal balance, especially for PCOS. These can include surya namaskar (sun salutations) and kapalbhati pranayama.
Hydration is critical. Warm herbal teas made with fennel and cinnamon can be soothing and help with bloating. Drink warm water throughout the day to aid digestion.
Finally, managing stress is important, as stress can exacerbate PCOS symptoms. Practice relaxation techniques like meditation, which can balance the mind and body interface.
These approaches, rooted in Siddha-Ayurvedic traditions, can offer more holistic support for your journey. However, consult with a healthcare provider for guidance tailored to your unique needs and because PCOS can have complexity requiring more direct involvement.
HELLO BHOOMI,
-Weight gain despite dieting may be linked to Ama (toxins), sluggish agni (digestion), and kapha imbalance -Detoxification + daily lifestyle correction are important
1) DAILY DETOX DRINKS -Morning empty stomach= warm water with lemon + honey (if no diabetes) -sip jeera + ajwain + saunf water (boiled and cooled) through the day
2) DIET -prefer light, warm, easily digestible food -moong dal, vegetable soups, millets -avoid curd at night, fried food, refined sugar, cold drinks, bakery items -take early dinner by 7:30-8 pm
3) LIFESTYLE -walk briskly after meals -daily yoga= Suryanamaskar= 12 rounds, kapalbhati , bhastrika -Maintain regular sleep no late nights
4) HERBAL SUPPORT
-Triphala churna= 1 tsp at night with warm water for digestion and detox
-Medohara guggulu= 2 tabs twice daily after meals
-trikatu churna= 1/2 tsp with honey once daily for metabolism
IMPORTANT -At 77 kg and 151 cm , this is in the obesity range -Rule out thyroid, Pcos, insulin resistance with doctor- many young women struggle due to these hidden causes
THANK YOU
DR. HEMANSHU MEHTA
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