In Ayurveda, body weight is viewed as a reflection of the balance between the three doshas—Vata, Pitta, and Kapha—which govern various bodily functions. In general, people with dominant Vata tend to have light, lean, and thin bodies. They may struggle with weight gain and need nourishing, grounding foods to balance their fast metabolism. Pittas often have medium builds and balanced weight.
They may gain or lose weight easily based on lifestyle, stress, or diet. Kapha people are prone to weight gain due to their slow metabolism and solid body structure. They benefit from a lighter, warming, and stimulating diet to combat heaviness and sluggishness. This explains that there is no ‘one size fits all’ solution to the health issues different people have. Ayurveda first investigates the root cause, and then prescribes the treatment and therapies.
In general, Vata people tend to have a thin body type. In this article, we will be discussing lifestyle changes for weight gain. Ayurveda offers a holistic approach to weight gain that goes beyond just dietary changes. Diet is the foundation but there are many other elements too when it comes to healthy weight gain.
Here are some Ayurvedic recommendations :
- Abhyanga (Oil Massage): Abhyanga, the Ayurvedic practice of self-massage using warm oils, is a highly effective therapy for promoting weight gain, especially for individuals with a Vata imbalance. This nourishing practice helps to ground and calm the body, which can often be overstimulated or depleted in underweight individuals. The warm, heavy oils—commonly sesame, almond, or ashwagandha oil—are deeply absorbed into the skin, strengthening tissues (Dhatus) and improving circulation.
Regular Abhyanga also enhances digestion and nutrient absorption by calming the nervous system, reducing stress, and promoting relaxation, all of which are essential for healthy weight gain. Additionally, this ritual helps to balance Vata dosha, whose excess often leads to weight loss, dryness, and anxiety. By incorporating Abhyanga into a daily routine, the body becomes better nourished, grounded, and capable of maintaining a healthy, stable weight.
- Daily Routine (Dinacharya): Dinacharya, the Ayurvedic concept of a daily routine, plays a vital role in supporting healthy weight gain by aligning the body with natural rhythms. Establishing regularity in daily habits—such as waking up early, eating meals at consistent times, and going to bed at the same time—helps balance Vata dosha, which is often responsible for underweight conditions due to its erratic nature. A structured routine stabilizes digestion, strengthens metabolism, and improves nutrient absorption, all crucial for healthy weight gain.
In Dinacharya, practices like Abhyanga, moderate exercise, and yoga enhance muscle growth and promote relaxation, allowing the body to focus on nourishment and recovery. Eating warm, grounding meals at regular intervals and prioritizing restful sleep are also key components of Dinacharya that support weight gain by calming the nervous system and improving digestion. By following a steady, mindful daily routine, the body becomes more resilient, nourished, and capable of achieving optimal weight.
As per Ayurveda, one should avoid staying up late, as lack of sleep aggravates Vata dosha, leading to weight loss or inability to gain weight.
- Yoga and Pranayama
Yoga and Pranayama are powerful tools in Ayurveda for promoting healthy weight gain by strengthening the body, improving digestion, and calming the mind. Specific yoga poses, such as Bhujangasana (Cobra Pose), Vajrasana (Diamond Pose), and Savasana (Corpse Pose), help stimulate digestion, improve circulation, and build muscle tone, making them ideal for supporting weight gain. These poses also reduce stress and balance Vata dosha, which is often linked to being underweight.
Pranayama, or breath control, further enhances this process by calming the nervous system and promoting relaxation. Breathing techniques like NadiShodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) encourage deep relaxation and reduce anxiety, helping the body focus on nourishment and recovery. Together, yoga and pranayama create a balanced, mindful practice that supports a strong, grounded body, making it easier to achieve and maintain a healthy weight.
Gentle yoga practices like Hatha yoga help in strengthening muscles and enhancing digestion.
- Rasayana Therapy and Herbal supplements
Rasayana therapy in Ayurveda is a rejuvenation practice aimed at promoting vitality, longevity, and nourishing the body’s tissues, making it especially beneficial for those seeking healthy weight gain. This therapy involves the use of specific Rasayana herbs like Ashwagandha, Shatavari, and Chyawanprash, which help rejuvenate the body, strengthen muscles, and improve overall stamina. These herbs work by enhancing digestion (Agni), increasing nutrient absorption, and promoting the growth of tissues (Dhatus), particularly the muscle and fat tissues, which support weight gain.
Rasayana also boosts immunity and calms the mind, allowing the body to recover and build strength more efficiently. Combined with a nourishing diet and lifestyle changes, Rasayana therapy helps restore balance, especially in individuals with Vata or Pitta imbalances and leads to sustainable, healthy weight gain by deeply revitalizing both the body and mind.
Ayurvedic herbs like Vidari Kand, Kapikacchu, and Licorice can support the body’s capacity to gain weight by improving digestion, balancing metabolism, and nourishing the tissues.
8. Stress Management: In Ayurveda, managing stress is a crucial component of healthy weight gain, especially for those with a Vata,pittaimbalance, where stress often leads to weight loss or difficulty gaining weight. Chronic stress disrupts digestion, weakens Agni(digestive fire), and prevents proper nutrient absorption, making it harder for the body to gain weight.
Ayurveda offers various stress management techniques to calm the nervous system and restore balance. Practices such as meditation, Pranayama(breathing exercises), and gentle yoga help reduce anxiety and promote mental clarity, allowing the body to focus on nourishment and healing. Therapies like Shirodhara—the continuous pouring of warm oil on the forehead—further relax the mind and improve sleep. By calming the mind and reducing the impact of stress on the body, Ayurveda creates an environment in which the body can digest food more effectively, absorb nutrients better, and gradually gain weight in a healthy, balanced manner.
Apart from these, eating mindfully without any distractions in a peaceful environment is also good for overall health.
By following these Ayurvedic lifestyle principles, you can support healthy and sustainable weight gain, enhancing your overall vitality and well-being.