Avoid high carbohydrate diet Drink plenty of fluids Drink jeera fennel carom water on empty stomach at morning Brisk walk daily 45 minutes Suryanamaskar daily Take 2 meals in a day Triphala churna 1 tsp with warm water at night Avoid fried oily processed foods
Hello I understand your point that you want to lose belly fat, back fat, arm and leg fat naturally without GLP-1 drugs. Since you mention that you have been trying for more than 6 months, and that you currently live a sedentary lifestyle, your weight gain is mostly due to Kapha aggravation + weak Agni (slow metabolism) and Vata imbalance that causes poor motivation and slow digestion.
✅AYURVEDIC PLAN OF TREATMENT
✅To Improve Metabolism
1. Trikatu Churna – ½ tsp before lunch + before dinner Combusts fat and makes digestion healthy.
2. Punarnava Guggulu – 1 tablet twice daily Helps in reducing water retention and thus, relieves bloating.
✅To Reduce Fat (Stubborn belly fat)
1. Medohar Guggulu – 2 tablets twice daily Among the best classical medicines for fat loss.
2. Avipattikar Churna – ½ tsp at night Helps in preventing acidity & makes digestion normal.
✅For Craving Control + Appetite Correction
1. Garcinia Capsule– 1 capsule before lunch Supports the process of craving control and especially overeating.
Minimum duration of 8–12 weeks is necessary to see belly & back fat reduction.
✅HOME REMEDIES
– Warm Jeera–Ajwain–Fennel Water Heating/Boiling: 1 tsp jeera 1 tsp ajwain 1 tsp saunf Drink it after each meal.
–Morning Fat Cut Drink Warm water + lemon + ½ tsp honey (Only if there is no acidity)
–Night Detox Drink Warm water + ½ tsp Triphala powder It detoxifies the liver and improves the fat metabolism process.
✅DIET PLAN
Food Additions Warm water can be taken throughout the day Moong dal, khichdi, soups Ghee (½ tsp per meal) — helps in fat burning Green leafy vegetables Sprout Seasonal fruits Steamed vegetables Millet roti (ragi, jowar, bajra)
Food to Avoid (Must) Sugar Bakery foods Fried foods Packaged snacks Cold drinks Late-night eating Wheat in excess (causes belly fat)
✅Simple Exercise Plan (Beginners + Sedentary Lifestyle)
Initiate with: 20 minutes brisk walking daily 10 minutes yoga (Surya Namaskar × 5 rounds) 5 minutes pranayama
After 2 weeks, you may also add: Light strength training (arms, back, legs) Core exercises (planks, leg raises) 6000–8000 steps/day. Doing this alone can burn 200–300 calories daily.
✅Lifestyle Rules for Fat Loss
Do not eat after 7:30 pm Sleep for 7–8 hours Refrain from day-time sleeping (it increases Kapha) Drink warm water only Keep meal timing regular
With regular medicines, small lifestyle corrections and a metabolism-boosting diet, you can naturally lose belly, back and arm fat without GLP-1 medicines. Ayurveda is slow but it gives stable and lasting weight loss.
Warm regards, Dr Snehal Vidhate
HELLO,
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, back fat, arms and legs
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
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
Start with Medohara Guggulu Tab 1-0-1 after food Varunadi kashayam 20 ml twice a day before food One spoon of jeera soaked in water overnight and boil it in the morning and mix this kashtam in 1 litre of water and drink it for whole day Do some exercise
NATURAL REMEDIES FOR LOSSING WEIGHT:-
METHI SEEDS=50GM
ROASTED JEERA =50GM
AJWAIN =50GM
SAUMF =50GM
DALCHINI POWDER=25 GM
TRIPHLA CHURNA=100GM… TAKE 2 TSP SOAK WITH 200ML OF WATER AT NIGHT AND DRINK LUKE WORM AT EARLY MORNING EMPTY STOMACH
NAVAK GUGULU MEDHOHAR VATI=2-2 TAB AFTER MEAL TWICE DAILY
HARITAKI CHURNA=1/2 TSP WITH LUKE WORM WATER AT BED TIME…
AVOID GHEE/BUTTER/SWEETS/PRICESSED FOOD…
DO REGULAR BRISK WALKING=10000 STEPS PER DAY
avoid milk and milk product suagr take medohar guguglu 2 tds take 70%moong dal +30 rice and make khichdi at night take seeds with rosterd
