Weight management in men can be influenced by various factors like metabolism, lifestyle, stress, and hormonal balance. Men often face challenges related to belly fat, which is linked to excess visceral fat—a type of fat that is stored around internal organs. This fat can increase the risk of cardiovascular diseases and metabolic disorders.
A sedentary lifestyle, poor dietary choices, and high-stress levels can lead to weight gain over time. The good news is that men tend to lose weight faster than women due to higher muscle mass, which boosts metabolism and burns calories more efficiently. But as aging happens, decline in muscle mass can make it harder to maintain a healthy weight. In addition, imbalances in hormones such as testosterone can affect fat distribution and muscle development.
Managing weight effectively involves a holistic approach that includes a healthy balanced diet, regular exercise, stress reduction and overall, a healthy lifestyle. Ayurveda also recommends incorporating herbal remedies effective for weight loss and management.
In Ayurveda it is also important for balancing the body’s metabolism (Agni) and reducing excess Kapha dosha, which is associated with heaviness and sluggishness. Here are some Ayurvedic herbs that are commonly recommended for weight management in men:
Triphala : Triphala, a traditional Ayurvedic formulation, is a potent blend of three fruits, Amalaki (amla, Indian Gooseberry), Bibhitaki (Baheda), and Haritaki (Harad). It is widely used for weight loss and management in men due to its ability to boost metabolism, support digestion, and gently detoxify the body.
Triphala helps regulate bowel movements and reduce bloating, which contributes to a flatter stomach and improved digestion. Its antioxidant and anti-inflammatory properties support removal of toxins that can hinder metabolism. By enhancing nutrient absorption and reducing cravings, Triphala can help men maintain a healthy diet and avoid overeating. Regular consumption of Triphala can also balance blood sugar levels.
Taken as a powder, capsule, or in tea form, Triphala serves as a gentle yet effective supplement for long-term weight management in men, promoting overall health and vitality.
Guggul : Guggul, a traditional Ayurvedic remedy derived from the resin of the Commiphora Mukul tree, is highly regarded for its weight loss and weight management benefits in men. It is known for its ability to boost metabolism and support fat burning, making it particularly effective for targeting stubborn fat, including visceral fat around the abdomen.
Guggul helps regulate cholesterol levels and promotes heart health. It can stimulate thyroid activity also, which in turn enhances metabolism and helps in burning calories more efficiently. This is particularly helpful for men who may experience a decline in metabolic rate due to age or lifestyle factors. Additionally, Guggul’s anti-inflammatory and antioxidant properties aid in reducing inflammation, which is often associated with obesity and metabolic imbalances.
Guggul is available in powder or tablet form and can be taken as part of a regular routine to support healthy weight management.
Garcinia Cambogia (Vrikshamla) : The key active ingredient in Vrikshamla is hydroxycitric acid (HCA), which is believed to support weight loss by inhibiting the enzyme responsible for converting excess carbohydrates into fat. This process helps reduce fat storage and encourages the body to utilize carbohydrates for energy, aiding in weight management. This fruits also suppresses appetite, reduces fat accumulation, and helps in managing cravings. It also plays a role in boosting serotonin levels, which can help regulate mood and curb emotional eating, supporting consistent and sustainable weight management.
Vrikshamla is often consumed as a supplement in capsule form or as a powder that can be mixed with water or smoothies.
Punarnava : Punarnava helps reduce excess water weight by promoting the elimination of fluids from the body. By enhancing the body’s ability to digest food and absorb nutrients, it helps prevent the accumulation of toxins (Ama) that can slow down metabolism and contribute to weight gain. Its mild laxative effect promotes regular bowel movements, aiding in detoxification and ensuring that the digestive system functions optimally. Its anti-inflammatory properties can also help reduce inflammation in the body, which is often linked to obesity and metabolic imbalances. You can take it as a tea, powder, or in capsule form.
Ashwagandha : Itis often celebrated for its stress-reducing and energy-boosting properties and can also play a significant role in supporting weight management. It helps regulate cortisol, the body’s primary stress hormone, which, when elevated, can lead to increased fat storage, particularly in the abdominal area. Ashwagandha also enhances muscle mass and improve physical performance increasing the body’s resting metabolic rate, leading to more calories burned even at rest.
Ashwagandha has also been shown to improve thyroid function and balance blood sugar, promoting better weight control. Typically available in powder, capsule, or tincture form, Ashwagandha can be taken daily to support both physical and mental well-being.
Meshashringi (Gymnema Sylvestre): It is also known as Gurmar, is a potent herb in Ayurveda renowned for its role in weight management. Typically consumed in the form of capsules, powders, or as a part of herbal teas, Meshashringi can be a valuable addition to a weight management routine.
Apart from these herbal supplements there are various herbs and spices found in almost all Indian kitchens, which can help in weight management. Let us see what these home remedies are.
Methi (Fenugreek) : Methi Seeds are known for their fibre content. These help in curbing appetite, improves digestion, and regulates blood sugar levels, which can assist in weight management. Incorporate leaves and seeds in meals and drink soaked methi seeds water in the morning regularly.
Cinnamon (Dalchini) : It is a common spice with metabolic-boosting properties. Cinnamon may help in improving metabolism, regulating blood sugar levels, and reducing cravings thereby helping in weight management. You may use it as a spice in various recipes or drink in herbal tea.
Ginger (Shunthi) : Ginger is a warming herb that aids digestion. You may use it in fresh and dry forms. It helps improve digestion, stimulates metabolism, and reduces bloating, which can support weight management. You may use it in different recipes or make herbal tea.
Kalonji (Black Seed) : Nigella seeds are known for their antioxidant properties. It helps regulate blood sugar, boosts metabolism, and may aid in reducing body fat. It used in cooking and pickles recipes.
Turmeric (Haridra) : It is a powerful anti-inflammatory spice which helps reduce inflammation in the body, enhances digestion, and can support fat metabolism.