How do I lose belly fat and and shrink thighsI ea - #36456

Avoid salt, Sugar, Maida and packed foods. Regular exercise. Increase intake of raw vegetables and fruits. Use boiled water for drinking. Tab. Arogyavardhini 2-0-2 Tab. Garcini 2-0-2 Before meal Follow up after 4weeks

Start with Tablet Obenyl 2-0-2 after food with warm water Tablet Liv-52 1-0-1 after food with water Triphala juice 20 ml at bedtime with warm water Do pranayam lom -vilom kapalbhatti bhastrika daily for 5-10mins twice Visit nearby ayurvedic centre for Udvartan, basti treatment. Have early and light dinner consisting of soup salad vegetable and dal Skip one meal either breakfast or lunch Drink warm water through out the day Do brisk walking atleast 30 mins daily.

Do not worry Aby Start on Medhohara vati 1-0-1 Triphala churna 1 tsp with warm water at night Drink plenty of fluids Include fresh fruits vegetables easily digestible foods Avoid oily fried processed foods Walking suryanamamaskar to be done regularly So definitely you are going to notice changes within few days if you follow the above thing strictly

HELLO ABY,

You are 44 years old, with weight 85 kg and wanting to reduce to 65 kg. You are concerned about belly fat and tight fat a problem ongoing for 5 years and worsening

MEDICAL PERSPECTIVE -excess fat, especially around belly and thighs, is often linked to slowed metabolism , hormonal changes (thyroid, insulin resistance), aging, sedentry lifestyle, stress and poor diet -Belly fat is more concerning than thigh fat because it is linked to diabetes, heart disease, and inflammation

AYURVEDIC VIEW -This is considered "Medoroga’- excess fat due to imbalance in Kapha dosha (responsible for structure, lubrication, fat) and sometimes pitta (if inflammation is present) -CAUSES= overeating, sedentry lifestyle, irregular meals, weak digestion, stress, low sleep quality

TREATMENT GOALS -reduce overall body fat with foucus on belly and tihts -boosts metabolism and digestive fire -balance kapha and pitta doshas -prevent recurrence of weight gain -improve energy, stamina, and joint mobility

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

ALWAYS STRETCH BACK AND HAMSTRINGS DAILY TO REDUCE BACK PAIN

FOR GLOWING SKIN AND ANTI AGIG -daily amla+turmeric+ghee -apply Aloe Vera + kumkumadi oil on skin at night -drink saffron milk 2-3 times/week -hydration= 2.5-3 L/day -avoid= late nights, stress, refined foods, sugar

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

Triphala guggulu 1-0-1 Drink Alovera juice 10 ml daily Drink warm water throughout the day Brisk walk

Avoid sugar from all dietary source expect fruits. Less salt intake. Now you have to work for it in the gym by just sitting and dreaming about weight loss isn’t going to cut it Start with medicine 1. Tab medohar guggul 2BD A F 2. Triphala churna 1 tsp AF for 7 days only.

1.Medohar Guggulu 2 tab twice daily with water after meals 2.Punarnava mandur 2 tab twice daily with water after meals 3.Vrikshamla 500mg twice daily with water 4.Triphala churna 1 tsp at bedtime with warm water

Dietary Tips - Favor moong dal, barley, millets, bottle gourd, and curry leaves - Avoid wheat, sugar, dairy, fried foods, and late-night eating - Use spices like cinnamon, black pepper, ginger, and turmeric

Hi Aby, You need to add workout in your daily regime along with some diet tweaks and medications. Bit medications cannot be taken for long time since burning excess fat can only be done through regular exercise and diet control. Find yourself a nearby Panchakarma centre and go for Panchakarma therapy named Udvartana in this medicated powder is massaged over the body in opposite direction of the hair follicles for 10 days. Along with this start with 1. Medohar Guggul 2 Tab Twice a day with warm water 2. Aloevera Juice 2tsp daily empty stomach in 1 glass of lukewarm water

Avoid packaged food canned soda containing synthetic sugar at all case.

Regards Dr Gursimran Jeet Singh MD Panchakarma