HELLO AKANSHA,
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
ALWAYS STRETCH BACK AND HAMSTRINGS DAILY
FOR GLOWING SKIN -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
FOR HAIR GROWTH -Apply NEELIBRINGADI TAILA= 2-3 times/week and use herbal shampoo -amla,reetha, sikakai based without chemicals
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
Don’t worry take Mastyatail capsules 1tab bd, medoharavidangadhi lauha 1tab bd, varanadhi kashayam 20ml,neeli bhrignamalkam external application enough
Triphala guggulu 1-0-1 Bringaraja Asava 20-0-20 ml Triphala churna 0-0- 1 tsp Amlajuice 10 ml daily Brisk walking surya namaskar atleast 10 sets daily Neelabringadi taila- hair oil Avoid oily fried processed foods
Hello Akanksha, I can understand your concern regarding hair fall and to manage weight gain but dont worry we are here to help you out😊
✅ AYURVEDIC TREATMENT PLAN
✅INTERNAL MEDICATION
For Weight Loss & Belly Fat-
1. Medohar Guggulu – 2 tablets twice daily after meals. ( Classical formulation to reduce belly and arm fat, balances Kapha.)
2. Trikatu Churna – ¼ tsp with honey after meals twice daily. (Boosts metabolism, improves digestion, and burns stored fat
3. Vrikshamla capsules – 1 capsule twice daily before meals (i ( Natural appetite regulator and fat metabolizer.)
✅For Hair Fall & Growth:
1. Bhringraj Capsule. –1 daily at night. ( Rejuvenates liver and promotes natural hair growth.)
2. Narasimha Rasayana – 1 tsp daily morning after breakfast. ( Nourishes Rasa–Rakta–Asthi Dhatu, improving hair texture and strength.)
✅ External Hair Oil:
Neelibhringadi Taila (Kerala Ayurveda) – for hair fall and dandruff.
Or Bhringraj Taila – if scalp is dry and hair is thinning.
👉 Apply lukewarm oil on scalp 2–3 times a week; leave overnight and wash next morning with mild herbal shampoo.
✅ DIET & LIFESTYLE MODIFICATION
✅ Include:
Warm water with lemon and honey every morning (enhances fat metabolism).
Herbal teas – cumin–fennel–coriander or cinnamon–ginger tea twice daily.
Moong dal, millets, red rice, barley, leafy greens, bottle gourd, ridge gourd, bitter gourd.
Small dinner before 8 pm.
❌ Avoid
Cold, heavy, oily food, sweets, dairy at night, and refined flour. Long gaps between meals and late-night snacking. Daytime sleeping (increases Kapha & weight).
✅ LIFESTYLE & YOGA
Morning routine: 15–20 min brisk walk or Surya Namaskar (5–10 rounds).
Pranayama: Kapalabhati and Anulom-Vilom daily for fat metabolism and stress control.
Evening: Gentle walk after dinner (aids digestion).
Hair care: Weekly head massage + gentle steam for 5 min after oiling.
Wishing you radiant health, balanced weight, and beautiful hair ahead😊
Warm regards, Dr Snehal Vidhate
Start with - 1. Swamla Compound (Gold) 1tsp empty stomach daily with lukewarm milk 2. Neelibhringadi Oil for Local application (Gently massage the scalp with 10ml of oil for 4-5 minutes, then keep it for 30 minutes and then wash with soft shampoo) Do this twice a week 3. Nasya with Shadbindu Taila, 2 drops in each nostril in Morning and Evening daily for 3 months. 4. Medohar Guggul 2-0-2 After food 5. Bhringrajasava 10ml-0-10ml in 10 ml water before food.
Avoid spicy oily salty food items. Avoid packaged food canned soda containing synthetic sugar.
Regards Dr Gursimran Jeet Singh MD Panchakarma
Hello akanksha Start with obenyl 2-0-2 after food with water warm water Amalaki rasayan 1-0-1 after food with water Neelibhringadi oil on scalp twice weekly keep overnight and wash with Anti hairfall shampoo Take Triphala juice 20 ml at bedtime with warm water daily Drink warm water through out the day Have light dinner consisting of soup salad vegetable Skip one meal either breakfast or lunch. Brisk walking atleast 30 mins daily Do pranayam lom -vilom kapalbhatti bhastrika daily for 5-10mins twice Avoid processed fatty fast sugary street foods.
For reducing belly and arm fat, it’s important to balance physical activity, diet, and lifestyle changes. Begin with slight modifications to your routine before expecting drastic changes. Consider incorporating some simple practices that align with Ayurveda’s principles.
First, bring more awareness to your eating habits. Eating your largest meal earlier in the day during lunch is helpful because your digestive fire, or agni, is strongest at this time. Ensure meals are balanced with whole grains, legumes, fresh vegetables, and fruits. Avoid processed foods, caffeine and excessive sugars. Include spices like ginger, black pepper, and turmeric to boost metabolism. Drink warm, herbal teas—such as ginger tea between meals to support digestion.
Physical activity is essential, even with a busy schedule. Aim for at least 20-30 minutes of brisk walking or light aerobic exercise, ideally in the morning to invigorate your body and stimulate metabolism. Incorporating yoga postures like twisting poses can be very effective in reducing abdominal fat by improving digestion and boosting energy flow.
For hair growth and to reduce hairfall, apply oils according to your dosha (bodily constitution). For a balanced approach, mix 1 part Ayurvedic herbs like bhringraj or amla powder into 10 parts of a base oil such as coconut or sesame oil. Warm the oil slightly, massage gently into your scalp, leaving it for at least 1 hour or overnight if possible, before washing it off with a mild shampoo.
Remember, these routines, while beneficial, require consistency over weeks to months to see noticeable changes. If stress is affecting your health, practicing mindfulness or meditation can also considerably aid these efforts. Always consult with an Ayruvedic practitioner or healthcare provider to ensure these methods suit your personal health profile.
