Principals for Weight Loss
The basics of losing excess weight are simple to understand but may be a challenge to sustain.
Kapha dosha governs stability and lubrication. Kapha is anabolic in action. This means that all growth in the system is proportional to the Kapha principle in the body.
Primarily composed of the elements earth & water, this dosha in excess is evidenced by increase of the bodily tissues.
In order to manage excess weight, we should keep in mind the following:
“Abishyandi” is that which causes retention of the secretions of the channels carrying lymph tissue causing excess moisture and blockage and sliminess in the channels
Anything which in Increases this quality of a gushy ando will be at the root of weight gain. Some examples are:
-Eating more than necessary.
-to loose weight, eat only to satisfy true hunger. Eat slowly and peacefully. Try to eat only 3/4 the meal size you are accustomed to.
For the first 3-4 few days this may cause some initial discomfort and grumpiness but persist and be rewarded by increased capacity to digest the food and that will also put the excess weight to start to be metabolized as well.
Enjoying a tsp of whole, well-toasted fennel seeds with or without honey will help to seal te appetite after a meal and prevent a craving for sweets.
- Avoid sugar
- Cane sugar is not ideal for weight loss. It caused excess moisture in the system and kapha increase. Honey has just the opposite quality. Honey helps to clear the lymphatic channels, reducing Kapha due to its stimulating and drying qualities & heating potency. Therefore honey id classically recomendad for weight loss.
Keep in mind honey should never be cooked or heated too much. If you can drink the hot tea without burning your mouth, then only at that temperature should you add the honey and not before
For this reason. when buying honey it should be raw.
-Break a sweat on an empty stomach
This will promote weight loss and build strength. Increasing the heartbeat in a way that causes some sweat to manifest on the forehead, above the upper lip and beneath the arms will also cause the breath to be more rapid and more full.
This helps to stimulate the stagnant lymph tissue, analogously “melting kapha”.
The opposite is true. Remaining idle, stagnant, still, seated for prolonged periods will contribute to weight gain.
- Take walks after each meal.
- At least 100 steps will keep the digestion moving.
- avoid sleeping during the day
- At all costs, try to avoid this. In the beginning it may be difficult if there is chronic fatigue and/or weak digestive power. If any herbs or herbal formulations have been recomended, they will greatly help with making it easier to reduce the malaise and sluggishness after meals, especially after lunch.
Setting errands and meetings during the times we feel sleepy during the day may be helpful to keep awake and alert.
Stimulating conversation, debate and subjects which impassion us can have the same effect.
If too tired, sitting and testing or taking a 10-15 minute nap will be better seated then laying down.
If the need to lay down is inevitable during the first few days, laying for some time without actually sleeping would be preferred for avoiding more weight gain.
- Drink warm water in moderation and drink slowly
Be mindful to not drink too much water. It can become a source of pleasure or an addiction as opposed to quenching true thirst.
If you drink less that 5-6 8-oz cups of water a day, it’s important to remind yourself to drink water when you first wake up & between meals. However, if you are drinking more than 8-10 8-oz cups daily, make sure you are drinking mindfully & according to your thirst -not out of principal. Also, avoid chugging water.
- Avoid cold water, cold drinks and cold foods including frozen treats and iced water/ drinks.
these will slow the metabolism and cold things increase kapha.
- Meal planning
Accustom your self to having three meals a day with your biggest, main meal being at lunch. Breakfast and dinner should keep your hunger at until the next meal, that’s all. Avoid much protein at dinner and avoid eating dinner or any foods after sunset.
-Do not snack between meals.
If needed, only have some fresh fruit can help you get to your next meal.
-Meals should be well spiced including spices like: hing, caraway seeds, mustard seeds, fresh ginger, curry leaves, black pepper, cardamom. Fresh parsley used in garnish is also good and sauces made with tamarind, mustard paste/powder are helpful as well.
-Incorporate buckwheat, millet, barley, quinoa & corn and beans like black beans, chickpeas, green lentils, etc into your daily diet.
- minimize wheat and rice, especially starchy rice. If having them, they should be well spiced.
-Avoid eating fish
-Avoid eating yoghurt & cheese
-Minimize avocado, cucumber & root vegetables.
-Avoid more salt than absolutely necessary as this can cause retention of water weight.
-Avoid fried & heavy foods in general.
- Enjoy ginger tea. It stimulates our digestive capacity and helps to process metabolic waste which is lingering in the system.
-Dry ginger is more mild and thus preferable if if pitta Dosha is imbalanced.
-Fresh ginger is more powerful and kapha reducing.
- Enjoy a mild trikatu tea with honey
A 1/4 tsp of trikatu powder (equal parts dried ginger, black pepper, and long pepper) steeped in 1 cup freshly boiled water for 7 minutes and then strained can be had an hour before lunch. Add honey only when temperature is still hot but cool enough to drink comfortably.
- dry brushing or massaging with herbal scrubs before hot shower/bath.
Will help promote circulation, lymphatic drainage. Triphala powder can be used with or without barley flour in a ratio of 1:1.
- discipline, patience and intention are key to loosing weight.
Accountability can help whether that be a friend, family member or Ayurvedic Practitioner/Doctor. Checking in regularly can help us stay on track.
Setting small goals like following a pattern for 2 or 4 weeks makes it feel manageable. Even then, take it one day at a time
Kapha Dosha can be stubborn to reduce but once it starts, the light, fresh and vital feeling becomes euphoric.
Just like a small mistake can start a downward spiral leading to a lack of care, a small step towards weight management can begin an upward spiral leading to increased awareness and steady progress.
If there are other considerations, imbalances or diagnosis besides simple weight gain, a consultation would be best to get more targeted and specific recommendations. Also herbs and herbal formulations that can specifically help reduce kapha can be recommended according to your weight, doshic imbalances, metabolic strength, ama aka unprocessed metabolic waste accumulation, age, etc.