Updated: May 25
Losing weight is a matter of concern for all of us. But it is also important to follow a precise system of weight loss techniques to not lose too many nutrients from the body. Losing weight should always be consistent and effectively healthy and hence to achieve this one needs to follow an Ayurvedic system that helps in promoting health, balance, and longevity through a few simple guidelines. Ayurvedic weight loss is always surefire, consistent and reliable, and also very easy to follow. Ayurvedic tips for weight loss can guide us naturally towards a holistic and healthy life without the use of chemical or processed foods or fad diets which do more harm than we help.
Everyone wants to look good and be healthy too. Too much fat, especially abdominal fat, can cause a person to lose their size. It is not only looking out of shape but a person who is overweight can actually become unwell. Excess fat on the stomach is dangerous. This can cause excess blood sugar, cholesterol build-up, and heart problems. Obesity is a major health concern affecting people of all ages. This is the external manifestation of improper visceral fat. Children are also getting fat due to the wrong lifestyle. Targeting a healthy way of losing weight is essential for people who are obese. Ayurveda can provide holistic treatment for overweight and obesity. A traditional treatment program in Ayurveda aimed at weight loss primarily recommends lifestyle changes and appropriate modifications in the daily diet to improve oral medications as well as health that will help optimize metabolism faster. In a society that constantly fills us with the next best diet, it can be difficult to stay focused and know exactly what is beneficial and effective for healthy weight loss. Stress is one of the most important causes of weight gain in our society, so the last thing we need is to emphasize it! Is there a way to lose weight and keep it off, without getting out of balance or jumping from diet to diet, just to rest and resume the cycle? It is there - and has been road-tested for the past 5,000 years.
Ayurveda, an ancient medical system developed in India, is an auxiliary science of yoga. It strives to prevent disease and promote health, balance, and longevity through simple guidelines that follow the natural rhythms of nature, the seasons, and the time of day.
*Some major ways to lose weight with the Ayurvedic method*
Lemonade (Lemon water): Lemonade is a natural detoxifying element that is very beneficial for the body if consumed regularly. Drinking a large glass of lemon juice with warm water every morning not only boosts the digestive system but also helps in weight loss. Lemons have properties that combine with warm water to increase metabolism and help break down fat easily. It also gives a fresh start to the day, making you feel energized and lighter.
Triphala: Triphala is an herbal preparation that combines three superfruits, all of which grow in India. Amalaki (Phyllanthus Emblica), Haritaki (Terminalia Chebula), Bibhitaki (Terminalia Bellirica) Triphala is effective at reducing blood glucose levels in people with type 2 diabetes. It also led to greater weight loss for participants in one study.
Guggul: Guggul is the dried resin of the Mukul myrrh tree. Although it’s been used as a weight-loss aid in Ayurvedic medicine, clinical research on its effectiveness has produced inconsistent results.
Kalonji: Kalonji, also known as black seed or black cumin (Nigella sativa), has been extensively studied for its widespread use. In human studies, both Nigella sativa seed and oil have improved weight loss for obese women and men. These studies are promising, but more research is needed to confirm the results.
Vijayasar: Extracts of the Vijayasar tree (Pterocarpus marsupium), also known as the Kino tree, can help you lose weight. Although there are no published studies showing its effectiveness in humans, studies have shown that the extract decreased fat in mice (National Journal of Physiology, Pharmacy and Pharmacology).
Meditation: In ancient times, saints meditated to be physically and mentally fit. In today's fast-paced times when stress and depression take over, most people overeat and don't realize the consequences until they gain a lot of weight. Therefore, it is very important to do at least 10 minutes of light yoga, meditation, or mind and body relaxing techniques that keep you happy and calm. It helps in reducing stress and hence helps the body to lose weight naturally. Meditation is one of the most important Ayurvedic methods to lose weight which keeps us in a more alert and attentive frame of mind while helping us make better decisions throughout the day.
Proper Diet: If you are wondering how to lose weight in Ayurveda, then you need to know that exercise always involves eating healthy and regularly. Always eat three times a day, which includes seasonal fruits and vegetables without unhealthy snacking. Food is always considered a fast-burning fuel for the body and it should be consumed on time to digest it properly. Always have a heavy breakfast, between 8 am to 9.30 am mid-sized lunch around noon with lots of vegetables, grains and meat and very light dinner before 7.30 pm comprising of soups and salads for best digestion process as the digestion power is low at night. Once you learn to eliminate unhealthy snacking completely, it will become easier to focus on losing weight in a healthy way. And if you really want to have breakfast, then it is best to eat fruits or dry fruits instead of fried chips or namkeen. The intention of digestion is also the hardest and most efficient when it can digest a meal completely before asking it to digest anything else. Therefore, it is best to keep a time interval of at least four hours between meals.
Eat seasonally: The best Ayurvedic way to lose weight is to eat according to the season and to lose weight according to the region. In hot and humid summers, one needs to eat a high carbohydrate diet that includes fresh fruits and vegetables that keep us airy and energetic. Winters are perfect for root vegetables, seeds, nuts, meats, and cheese to protect us from the cold. Green leafy vegetables and sprouts help us to detoxify during rain and monsoon. Eating food according to the season and regions leads to faster digestion and better absorption of nutrients in the body. Ritucharya - Learn more about seasonal diet.
Take a walk after a meal: Food usually makes us lethargic or sleepy. But for healthy weight loss, a short walk after each meal is important to speed up the process of digestion.
Regular Exercise: One should exercise daily to stay fit. According to the Ayurvedic method of losing weight, sweating has to be done to speed up the process of being competent and vigorous. According to Ayurvedic scholars, 45-60 minutes of daily training or yoga activity is required which increases metabolic activity in the body. A healthy Ayurvedic diet along with exercise or yoga is peaceful not only for the body but also for the mind and soul.
Eat Kapha Calm Diet: Excess of Kapha dosha makes us sluggish, overweight and slows down the metabolism to a great extent. It also causes water retention, which is also the root cause of many diseases. Eating a Kapha-inclusive diet helps to flush out many toxins from the body and promotes metabolism. Be sure to select foods that are freshly prepared and seasonally appropriate, more processed, cold, or rancid foods. It is also very important to know that the Ayurvedic way to lose weight does not mean that you give up your favorite foods. The key to eating everything sparingly is to maintain balance. This process takes time and it is important to be both patient and persistent.
Early to bed, Early to Rise: Tapping into our natural circadian rhythm produces a major hormone-balancing effect. From the point of view of anthropology, our ancestors had no reason to stay awake till late in the night. When the sunset, they would slow down, and perhaps sit around the fire or candle for a while before calling it a day. The screens we see late at night create excitement in the brain that keeps us awake and wired up after our bodies naturally slow down. Two hours before bedtime, start limiting your screen time. Go to bed before 10:00 pm when we get a second wind. Getting seven to nine hours of proper sleep at night gives the body time to reset for the next day, and helps maintain healthy levels of cortisol (a stress-response hormone that causes weight gain).
Some Ayurvedic scholars have recommended these botanica or herbal remedies to aid in weight loss, but there is not enough research to support their use for this purpose:
Cabbage horse gram
Other recommended tips by Ayurveda for weight loss:
Avoid fat-rich food including rice, refined wheat flour, and milk products like cottage cheese, cottage cheese, butter. The natural way to lose weight is the best way to get rid of excess fat from the body.
Eat when you are hungry and learn to stop eating when there are signs of the body.
Avoid eating snacks in between meals as most of the snacks are unhealthy and can lead to weight gain. When hungry, it is better to eat fruits or nuts like almonds, which are healthy.
Following a regular routine for waking up, sleeping, eating (especially early and light dinner exercises), and regular physical activity will help to optimize the body's metabolism.
A deep and sound sleep of 6 to 8 hours helps to refresh the body and allows for effective metabolism.
1. Which Ayurvedic treatment is best for weight loss?
If you are looking for an effective weight management program that helps you maintain your optimum weight, then Ayurvedic treatment for weight loss is your best option. An experienced Ayurvedic doctor will help you find the best treatment protocol suitable for your body type to achieve your desired weight.
To consult online with our Ayurvedic experts, please click here.
2. Are Ayurvedic diets healthy?
Yes! An Ayurvedic diet focuses on eating whole grains, plenty of vegetables and fruits, and healthy proteins, and small amounts of natural fats. As part of the diet, you will cut down on your intake of foods that are processed and greasy. Adhering to the Ayurvedic diet along with habits like exercise, yoga, and meditation can help to encourage your overall health and help you become healthy.
3. Can teenagers follow an Ayurvedic diet to lose weight?
Yes, an Ayurvedic diet requires you to eat healthy whole foods, which include adequate amounts of grains, protein, vegetables, fruits, and some dairy products. Since you are not starving yourself or overeating and you are not eating anything unhealthy, an Ayurvedic diet is also suitable for teenagers. If your goal is to lose weight, be sure to follow the Ayurvedic diet as well as include other practices mentioned in the blog.
4. How can I lose weight in 7 days naturally?
It is important to understand that an effective weight loss program is not the only thing. It is a holistic program that includes eating the right diet free of unhealthy fats, practicing yoga, and herbal remedies, and Ayurvedic massage of natural plant-based ingredients. If you follow these tips religiously, you will start seeing improvement in a week. To consult online with our Ayurvedic experts, please click here.
5. How can I lose belly fat?
Reducing excess abdominal fat is not a quick recovery process, and requires consistent effort and dedication to see the desired results. Ayurveda suggests you make specific diet and lifestyle changes to promote effective weight management. For example, it is advisable to eat small and correct meals with an interval of at least three hours. You need to include more fruits and vegetables in your diet and consume low-calorie foods. According to Ayurveda, start your day on an empty stomach by mixing lemon and honey in a glass of lukewarm water.
These steps can have a profound effect on your life. However, it is very important to meet yourself where you are, so that conscience can be maintained and not cause much stress. Decide whether this plan is something that you want to take with full force, or if only one or two pieces can be included in your routine at this time. That's fine, small steps to start. Slowly but surely, the knowledge of Ayurveda can help lead you towards stress-free, healthy weight loss.
Disclaimer: All the above are compiled by Mr. Lovekush Singh (Ayurveda Specialist, Clinical Research Scientist, Pharmaceutical Consultant, Lifestyle Advisor, Clinical-SAS Expert, Hospital Healthcare & Pharmaceutical Administration Consultant) on the basis of his study and practical performances. The information on this page is not intended to be a substitute for professional medical advice. We do not recommend any of the above medicines to directly intake or to do use this information for diagnosis or ayurvedic treatment without consulting the Ayush doctor.