One of the major concerns in our present day world is ‘obesity’, caused due to numerous factors. But, there is a way to lose weight and keep it off, without losing your sanity and surviving on crash diets, only to start the cycle all over again. Ayurveda has time-tested effective recipes for weight loss.Here are the five effective Ayurvedic tips that can guide you through the weight loss process naturally, yet gently, and in a healthy manner, without the need for extreme diets.
Here are the five effective Ayurvedic tips that can guide you through the weight loss process naturally, yet gently, and in a healthy manner, without the need for extreme diets.
1. Ideal routine to begin the day:
• Begin your day with a drink of large glass of lukewarm lime water to stimulate your bowels, as this boosts the entire digestive system and gives a fresh start to the day.
• Exercise for at least 30 to 45 minutes every morning for healthy weight loss. Brisk walking is the best, else, you can find other good physical activity that best suits you, but, your exercise should be good enough to break a sweat.
• After bath, practice ten minutes of relaxation techniques like yoga, meditation and prayer, as these alleviates stress, which is a major cause for weight gain. There are several yoga exercises that have been particularly specified for weight loss. Including deep breathing exercises or ‘Pranayama’ can accelerate your weight-loss program.
2. Diet – points to be noted
• The timing of your meal plays a crucial role in your weight-loss program. Ideally, you should eat your last meal of the day before sunset, preferably before 7pm or at least before 8pm. Lunch should be the biggest meal of the day. As liver digests your food during the night, dinner should be your lightest meal. If you keep your dinner light, you will be surprised to see how much weight you lose. Eat your meals slowly without much distraction.
• Stick to three meals a day, with no snacking. The best pattern would be to have a moderate breakfast between 7.30am and 9am, have lunch your largest meal between 11:00am and 2:00pm and dinner, your smallest meal between 5.30pm and 8:00pm when your digestion is weakest.
• Your diet should match the season. For instance, stick to the below pattern:
Summer – high carbohydrate diet + fruits +vegetables
Winter – root vegetables+ nuts & seeds + fruits + meat+ stored grains
Spring – green leafy vegetables + berries + sprouts
When we eat organic and local food, and feast on seasonal, whole foods, our bodies can naturally digest and assimilate nutrients.
• Include all six tastes into your diet. Ayurveda classifies the six tastes as sweet, bitter, sour, pungent, salty, and astringent. Ensure that you include all these six tastes into your diet to ensure a balanced meal. Food items like honey, barley, oats, pulses and herbs like dried ginger, Indian gooseberry, soye, help in removing excess body fat and thereby aid weight-loss.
• After every meal, move a little, as going for short walks after every meal stimulates peristalsis and digestion. It is important to go for a walk after lunch, preferably 10 to 20 minutes at moderate pace. You can also lie on your left side after walk for 10 minutes to further improve digestion.
3. Sleep pattern
• Ayurveda suggests going to bed with the sun and rising with the sun. This is essential to tap into our natural circadian rhythms, as it creates major hormone-balancing effect. Our habit of staring into screens until late in the night, unlike our ancestors who used to hit the bed quite early in the evening, is the main cause of insomnia, which in-turn leads to obesity. Go to bed before 10pm, as obtaining seven to nine hours of sleep is essential for body detoxification, to maintain healthy cortisol levels (stress hormone), and to reset our system for the next day.
• Also, avoid napping during the day.
4. Massage technique
Weight loss dry massage technique, namely, ‘Udvartana’, is an effective Ayurvedic remedy for preventing weight gain and obesity. It helps in weight loss, tones the skin, removes cellulite, loosens fat molecules, eliminates them from sub-cutaneous level and removes kapha toxins from the body.
5. Ayurvedic Medicines
Ayurvedic medicines and herbal formulations like Triphala churan, Madoor bhasm, guggulu, swarnmakshik bhasm, shilajit are all available in markets and can aid weight loss. Other medicinal formulations like Triushanaadi loha, Medhohar guggul are also prescribed. All these medicines should be taken only under supervision of a qualified Ayurvedic doctor. These can help in weight loss, provided, other diet and lifestyle measures are followed too.
These measures can have immense benefits on your life, but, it is equally important that you discuss with a professional and decide if you want to follow this complete plan, or just incorporate a piece or two into your routine at this time. Begin with baby steps, and surely, the knowledge of Ayurveda can help in leading you towards a healthy weight-loss.