In today’s times of mostly a sedentary lifestyle, belly fat has become a common problem for many people. Belly fat is visceral fat that builds up in abdomen around our internal organs. Apart from spoiling our look, belly fat can be quite unhealthy and lead to diseases like high blood pressure, diabetes, and heart diseases.
In this wedding season we all want to look our best and losing belly fat is on top of our list. So, this season why just look fit, be a healthy version of yourself too. Ayurveda comes to your rescue and offers natural remedies that can help reduce belly fat without harmful side effects.
In Ayurveda, belly fat is often associated with an imbalance in the body’s metabolism, digestive system, and accumulation of Kapha dosha. Ayurveda focuses on holistic approaches to manage belly fat, including herbs, diet, lifestyle adjustments, and exercise. Here are some Ayurvedic recommendations for reducing belly fat:
1. Herbs for Reducing Belly Fat
Triphala: A powerful combination of three fruits (Amla, Haritaki, and Bibhitaki) that supports digestion, detoxification, and promotes a healthy metabolism. It is commonly taken as a powder mixed with warm water before bedtime or in the form of capsules/tablets.
Guggul: Known for its fat-burning properties, it is especially effective in reducing belly fat and cholesterol. It is often found in capsules or combined with other herbs like Triphala.
Garcinia Cambogia (Vrikshamla): Contains hydroxycitric acid, which helps reduce fat absorption and curb appetite. It is available in powder or capsule form and often taken before meals.
Turmeric (Curcumin): An anti-inflammatory spice that can aid in weight loss by boosting metabolism. You may use it in cooking, teas, or as a supplement. Combining turmeric with black pepper enhances absorption.
Ashwagandha: Helps reduce stress, which can lower cortisol levels and reduce stress-related fat accumulation. Its easily available both in powder and tablet forms.
Fenugreek (Methi): Contains fibre that aids digestion and reduces cravings, helping control appetite. Soak methi seeds at night and drink the water in the morning.
2. Dietary Tips
Simple, light, cooked and warm foods are great for digestive system. Soups, stews, and lightly spiced foods are ideal. Since belly fat is due to kapha imbalance, avoid heavy, oily, and sugary foods that aggravate kapha. Avoid refined sugars, deep-fried foods, processed and packaged food items as much as possible. Eat whole foods as much as possible with extra focus on fresh fruits and vegetables. Incorporate spices like cinnamon, pepper, cumin, coriander, and ginger in meals to improve digestion and metabolism. Drinking warm water instead of cold water as warm water helps in belly fat reduction.
3. Lifestyle and Daily Habits
For Belly fat reduction you should not focus on quick fix solutions, rather do it in a sustainable way. With improved lifestyle and healthy daily habits, you will not just lose fat once but also prevent it from developing it again. As a bonus it will keep you feel active and prevent you from so many lifestyle diseases.
Regular physical activity is important as sedentary lifestyle is root cause of belly fat. Incorporate a mix of cardiovascular exercises (like brisk walking, yoga, or cycling) with strength training to build lean muscle and reduce fat.
Intermittent Fasting (Langhana) is also extremely effective if you are aiming to reduce tummy. Eat your dinner by 7 pm and break your fast at 7 am in the morning for a 12 hrs fasting cycle.
Try to have fixed mealtimes and avoid mindless snacking in between meals. If you need to have a snack, make sure that it is a healthy one like yoghurt, sprouts, fruits etc.
Practice mindfulness in your lifestyle and make healthy choices. Do not overeat and chew your food properly being aware of hunger and fullness signals.
4. Detox and Cleansing
Detoxification is an important component of ayurveda which is quite effective for reducing belly fat.
Warm Lemon-Honey Water detox is believed to aid in weight loss and stimulate metabolism. Drink a mix of warm water, lemon, and honey first thing in the morning.
Herbal teas can be an effective and gentle way to support belly fat loss by boosting metabolism, improving digestion, and reducing cravings. Green tea is well-known for its fat-burning properties due to the presence of catechins, which help increase metabolism and stimulate fat oxidation. You may add lemon and honey to it for enhanced taste and benefits.
Ginger tea, Dandelion tea, peppermint tea, cinnamon tea, hibiscus, CCF tea( coriander, cumin, and fennel) are great for belly fat loss. Sipping these herbal teas throughout the day, particularly before meals, can improve digestion, curb overeating, and contribute to a gradual reduction in belly fat when combined with a healthy diet and regular exercise.
Panchakarma therapies involving massages (abhyanga), steam baths (Swedana), basti and virechana help cleanse the body of toxins. These therapies work on your body in a holistic way and belly fat reduction automatically happens during the process. You may consult an ayurveda expert for Panchakarma therapies.
5. Yoga for belly fat
Yoga can be a powerful tool for reducing belly fat by combining physical postures with breath control and mindfulness. Certain yoga asanas (poses) specifically target the abdominal area, improving core strength, toning muscles, and aiding in fat loss.
Surya Namaskar (Sun Salutation) is a comprehensive sequence that engages the core muscles, boosts metabolism, and helps burn calories when practiced in a dynamic flow. Try to do at least 12 cycles of Surya namaskars every day in the morning.
Yog asanas like Naukasana (Boat Pose), Bhujangasana (Cobra Pose) and Dhanurasana (Bow Pose) directly engages the abdominal muscles, strengthening the core while improving digestion and stimulating the abdominal organs.
Pranayama like Kapalabhati Pranayama (Skull Shining Breath), a form of rapid breathing, can help stimulate the digestive fire (Agni), burn excess fat, and boost metabolism.
Yoga emphasizes mindful movement, which helps to reduce stress—a common cause of weight gain—thereby lowering cortisol levels, which are linked to abdominal fat accumulation. Regular practice of these poses, combined with deep breathing and relaxation techniques like Savasana (Corpse Pose), can enhance overall well-being, promote fat loss, and lead to a flatter belly.