Balancing weight the Ayurvedic way
Have you been trying different fad diets for years with no consistent results? Did you go through phases of feeling imbalanced like feeling bloated and heavy, and experiencing symptoms of fluid retention?
Perhaps it’s time to take a different approach to weight loss – an approach that has a long-term effect - is a more consistant and compassionate approach, that is to balance weight the Ayurvedic way.
In Ayurveda, having excess kapha can cause weight gain. While kapha isn't the only factor to consider when it comes to excess weight, it is most definitely a vital element at play. Like increases like, and opposites create balance, are two fundamental principles in Ayurveda. Kapha and excess weight share similar qualities including being oily, heavy, slow, soft, smooth, stable, substantive, and dense. With this, excess kapha can lead to weight gain and weight gain aggravates kapha in the body. In order to regain a healthy balance, there should be an increase in opposing influences such as those that are liquid, subtle, hot, light, mobile, rough, dry, and sharp.
There are ways in which you can differentiate kapha and vata weight. It’s important to know that the excess weight is also caused by imbalanced vata.
If there's a vata imbalance, weight gain is distributed in different parts of the body – perhaps in the thighs/butt or weight is all in the chest/belly. Kapha dosha constitutions, on the other hand, gain weight evenly throughout the body. They might look a bit stocky when they’ve put on weight.
Vata-dominant people usually have issues around their digestion – constipation, bloating, and IBS. Since they’re prone to mental stress as they tend to overuse their minds, they have a habit of eating irregularly thus causing digestion problems and poor nutrient absorption, producing ama and clogging the channels.
When it comes to losing weight, Ayurveda does not only focus on short-term results There's no need to unrealistically limit your portions or starve yourself. Nor will you try extreme dieting in order to lose kilos in just a few days which can do more harm than good to the body. Instead, follow a slow and steady approach so you can enjoy the process lightening up while achieving your ideal weight and maintaining it.
Ayurvedic Diet and Healthy Eating Practices
Drink Hot Water
Start your day by drinking warm water with a squeeze of lemon. This ignites the entire digestive system and provides a fresh start to your day. All throughout the day, avoid drinking excessively iced or cold beverages as these will slow down your metabolism, and trigger indigestion and toxic accumulation in your gut. Drinking warm to hot water will gently flush out the system, and boost metabolism and digestion.
Three Meals a Day, Avoid Snacking
Have a medium-sized breakfast between 7:30 and 9:00 am. Lunch should be your biggest meal of the day and eaten around midday.
Have dinner, the smallest meal of the day, as early as possible, if possible before 6:00 pm. This is because digestion is slowest in the evening.
A Healthy Ratio of Food Groups
Having a healthy ratio of food groups will satiate you without feeling heavy after each meal. Increase the number of vegetables on your plate and reap the benefits of minerals, vitamins and fibre. Have a decent portion of lean proteins as they are quite filling and are low in carbs. When you eat starchy or carb-rich foods, choose lighter whole grain options. This should also be the smallest portion of your meal.
Ideal ratio for each meal:
Light whole grain carbs should be 20% or less
Light, lean protein should be 30%
Colorful veggies should be 50%
Incorporate All Six Tastes to Your Diet
Ayurveda recognises six tastes: pungent, astringent, sweet, bitter, salty, and sour. Remember to always incorporate all six tastes into your daily diet. Since salty, sweet and sour are anabolic, or building, balance them out with bitter, astringent and pungent, which are catabolic or burning in nature. When you include all 6 tastes into each meal, you ensure that your body's nutrition is adequately met. You also prevent yourself from consuming unhealthy foods which can cause a variety of health issues.
General Tips for Weight Loss
Exercise
Getting at least 20 to 30 minutes of movement each day is not only beneficial for your weight but your mental health as well. If you haven’t gotten into the habit of exercising, you will have to slowly incorporate this activity into your daily routine. You could start with your favorite activity like hiking or biking. Exercise reduces the risk of diseases, boosts your brain health, strengthens the bones and muscles, and enhances your ability to do everyday activities.
10 Minutes of Peace in the Morning
At the start of your day, set aside 10 minutes of peace and quiet so you can practice yoga or meditation. These mind-body practices can elicit a relaxation response in the body, help lower stress levels (which is one of the causes of weight gain) and encourage you to be more present.
Mindful Eating
Practice mindful eating. When you eat your meal while distracted with other things, you'll have a tendency to overeat. Also, you might eat more unhealthy food than you realize. Avoid scrolling on your phone, watching TV, reading the newspaper, or checking emails on your laptop. Mindful eating habits will help you slow down and focus on your food, producing an intentional act instead of just rushing to finish your meals.
Manage Stress
Stress does a number of harmful things to the body so it's important that you know how to cope when things feel overwhelming. When you're stressed, healthy routines like exercising regularly and eating healthy can easily come to a halt. Remember that you cannot control stress but you can control how you respond to it. Relieve stress with stress-relief strategies like drinking more water, eating healthy foods, taking nature walks, listening to calming music, watching light-hearted films, reading a good book, and confiding in a close friend.
Maintaining a healthy weight can seem to be challenging, especially if you're new to the way of Ayurveda. However, the benefits can have a lasting effect in your life. Since managing your weight is a lifetime commitment, it's important to go at a sensible pace and not pressure yourself to lose weight fast. Nourish yourself and in time, your routine will become second nature and radiant health is easily attainable. In time, the wisdom of Ayurveda can help you in reclaiming you health and well-being. Taking charge and committing to your wellness journey will let you have a renewed sense of enthusiasm for life, and will greatly contribute to a much more radiant you.