How to lose weight and keep it off with Ayurveda


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If slimming down is part of your New Year’s resolution you might want to consider not only how to lose weight, but also how to keep it off.

The good news is that achieving both is possible. In fact, many people make a full transition from being overweight to reaching a healthy weight and size. For good.

The truth is: it will take time, LOTS of patience, commitment, and self-love.

Let’s see the Ayurveda approach that will set you up for a successful weight loss journey.

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Overeating, lack of physical activity, stress, and poor sleep can lead to an imbalance in these doshas, particularly Kapha, leading to weight gain.

Are You Really Overweight?

The first step is to discern if you really are overweight or just trying to fit in the western stereotype of beauty.

When considering people’s appearances, it’s important to remember that what we see might not always be an accurate representation. Photoshop, a widely used tool, can create the illusion of a slimmer physique. However, it’s crucial to recognize that everyone’s body is unique, and their constitution may vary from yours.

Hence, before embarking on any weight loss journey, identify the true motivations behind your decision. Here are some reflection prompts to help clarify whether you might be trying to fit into trending body standards or if you’re genuinely overweight:

  1. Body comparison: How often do you compare your body to others around you or to those seen in the media? How does this make you feel?
  2. Self-perception: How do you feel about your body when you look in the mirror? Is there a discrepancy between your view of yourself and your actual weight or Body Mass Index (BMI)?
  3. Health concerns: Are there any health issues you’re experiencing that may be directly linked to your weight? Have you consulted a healthcare professional about these concerns?
  4. Eating habits: Do you find that your eating habits are influenced by societal beauty standards? Are you eating less or skipping meals in a bid to lose weight?
  5. Fitness levels: Does your current weight impede your ability to participate in physical activities that you enjoy or that you used to enjoy?
  6. Psychological impact: Is your current weight or the desire to lose weight causing you distress, anxiety or depression?

By reflecting on these prompts, you can ensure that your desire for weight loss is driven by health and wellbeing rather than societal pressure or body image trends.

The Ideal Body According to Ayurveda

How to Lose Weight and Keep it Off with Ayurveda
Beautiful Vata, Pitta, and Kapha women!

According to Ayurveda, Kapha women are more prone to obesity or being overweight compared to other constitutions. However, it’s important to note that Pitta and Vata types may also carry a few extra pounds.

Kaphas are naturally bigger than the other constitutions. They have a good development of muscle and fat. Ideally, they are not thin but not fat either.

Pitta types are muscular and effortlessly toned. A little extra fat is good for keeping a nice balance.

Vata people are naturally thin. They do need fat tissue to protect their fragile bodies. And nerves.

We are all inherently beautiful, each in our own unique ways and forms. And so, my first piece of advice is this: cherish and value your body. Avoid comparing yourself to others, for we are not meant to be the same. Nature thrives on diversity and uniqueness, and we should embrace and celebrate it.

I truly believe that every minute we spend wishing we had someone else’s body is a minute spent hating ours.

Causes of Weight Gain

Numerous factors can contribute to significant weight gain, extending beyond the simple notion of “eating too much and exercising too little.”

The following are some possible underlying causes that may be at play:

  1. Overeating: Consuming more calories than your body uses for energy, often due to high-calorie, low-nutrient foods and a lack of physical activity, can lead to weight gain.
  2. Genetics: Some people may be genetically predisposed to gain weight more easily than others.
  3. Age: As you age, hormonal changes and a decrease in muscle mass can slow your metabolism, making it easier to gain weight.
  4. Lack of sleep: Sleep deprivation can disrupt hormones that regulate appetite, causing you to eat more.
  5. Stress: Emotional factors can significantly contribute to weight gain. High levels of stress can stimulate your body to produce hormones that help you cope, but can also make you hungry, leading to weight gain.
  6. Medication: Certain medicines, including some types of antidepressants, antipsychotics, steroids, and seizure medications, can lead to weight gain.
  7. Underlying medical conditions: Some medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), and Cushing’s syndrome, can cause weight gain.
  8. Unhealthy dietary habits: Regular consumption of high-calorie, low-fat, and high-sugar foods, as well as overeating, can contribute to weight gain.
  9. Sedentary lifestyle: An inactive lifestyle can result in weight gain as your body doesn’t burn the calories consumed.
  10. Quitting smoking: Many people gain weight when they quit smoking, as nicotine suppresses appetite and increases metabolism.
  11. Consumption of heavy and cold food and beverages can cause an imbalance in our body, leading to various health issues, including increased weight.

The Symbolic Meaning of Gaining Weight

In Ayurveda, the concept of extra weight goes beyond physical appearance. It is seen as a symbolic shield, offering a sense of security and protection in the face of life’s challenges. This unique perspective recognizes that our emotional and mental well-being can have a profound impact on our physical health.

Interestingly, individuals who carry extra weight often experience a range of emotions such as attachment, sentimentality, grief, and a lack of self-acceptance and love. The extra weight acts as a protective barrier, shielding us from the internal pain that we may be experiencing. It becomes a source of solace and support, even though deep down, we are aware that it only exacerbates our struggles.

By delving into this perspective, we gain a deeper understanding of the intricate relationship between our emotions, self-perception, and physical well-being. This holistic approach reminds us that true wellness encompasses not just our physical bodies, but also our emotional and mental states. It encourages us to explore and address the underlying emotional factors that contribute to weight gain, promoting a more comprehensive and sustainable approach to health and well-being.

Effective Ayurvedic Principles for Weight Loss

Embarking on your weight loss journey with Ayurveda means embracing a change in lifestyle, not just diet.

The Ayurvedic approach to weight loss is holistic and considers the individual’s entire well-being. It involves understanding one’s dosha constitution and then tailoring diet, exercise, and lifestyle practices accordingly.

Ayurveda encourages mindful eating, regular physical activity, adequate sleep, and stress management to restore dosha balance and promote optimal health and weight.

Let’s delve deeper into these principles, helping you craft your personalized, sustainable weight loss strategy.

1. Eat according to your dosha: Each dosha has specific dietary needs. For instance, Kapha types do well with light, warm, and spicy foods while Vata types need grounding, nourishing foods. Follow one of our programs at Prana app to get your personalized Ayurvedic-inspired menus.

2. Mindful Eating: Ayurveda emphasizes mindful eating – savoring each bite, eating without distractions, and listening to your body’s hunger and fullness cues.

3. Regular Exercise: Ayurveda encourages regular physical activity tailored to your dosha. Try our Prana workouts to get in the best shape of your life without aggravating your dosha.

4. Adequate Rest: Quality sleep is crucial in Ayurveda. It rejuvenates the body, aids digestion, and helps control unhealthy cravings.

5. Herbal Support: Certain Ayurvedic herbs, like Triphala and Guggul, can support weight loss by boosting digestion and detoxification.

The ideal diet

To lose weight, you need a lightening (langana) diet. Both in quantity and quality you should aim to eat foods that are light and that left you feeling light, dry, and warm after eating them.

You should avoid foods that are greasy, fried, cold -ice cream – or heavy.

This is a list of the foods you should eat.

If your diet is composed mainly of these foods and you eat until you are satisfied, not full, you are on the right path to shed those pounds.

List of Foods to Lose Weight

How to Lose Weight and Keep it Off with Ayurveda

Lista de Comidas para Perder Peso

How to Lose Weight and Keep it Off with Ayurveda

Additional tips:

  • Avoid eating early in the morning or late at night. Ideally, eat from 10 AM to 6 PM at the latest.
  • That brings me to Intermittent Fasting. Me and my clients do it daily. Practice it by having an eating window of 12-8 hours.
  • Follow an Anti-Kapha diet.
  • Diminish the consumption of salt.
  • Avoid sugar.
  • Don’t oversleep. Go to bed early and wake up early. Try to establish a routine.

Effective Tea Recipe for Weight Loss

Simple Ayurvedic remedies, like this delicious recipe, can work wonders in boosting your metabolism and aiding you in shedding those extra pounds.

With the goodness of natural ingredients and centuries-old wisdom, these remedies provide a holistic approach to weight management, promoting overall well-being and vitality.

Ayurvedic weight loss tea recipe


  • 1 tsp Fresh ginger root
  • 1 tsp Licorice
  • 1 tsp Cloves
  • 1 cup Water


  • Bring the water to a boil in a small pot.
  • Add the fresh ginger root, licorice, and cloves to the boiling water.
  • Reduce the heat and let the tea simmer for 5-10 minutes.
  • Remove from heat and strain the tea into a cup.
  • Enjoy your Ayurvedic weight loss tea!

In addition to drinking this tea, add more spices to your cooking.

Incorporating certain spices into your diet can provide a range of benefits for your overall health and well-being.

  • Garlic, known for its distinct flavor and aroma, has been linked to helping eliminate excess fat and promoting better tissue quality.
  • Black pepper, on the other hand, not only adds a kick to your meals but also aids in digestion and nutrient absorption.
  • Cayenne, with its fiery heat, can boost metabolism and support weight management.
  • Turmeric, widely recognized for its vibrant yellow color, contains curcumin, a compound with powerful anti-inflammatory properties that can benefit your digestive system.
  • Ginger, with its zesty flavor, can help ease digestive discomfort and promote a healthy gut.

By adding these spices into your culinary repertoire, you can enhance the condition of your digestive fire and improve your overall well-being.

Workout Plan to Decrease Kapha Dosha

To get lean and light, it is important to engage in regular physical activity that is dynamic and energizing. High-intensity workouts, such as vigorous aerobic exercises, running, cycling, or workouts like High-Intensity Interval Training (HIIT), are especially beneficial due to their ability to stimulate and balance Kapha energy.

Our program, Strong & Fit, offers precisely that. By combining intense workouts and customised meal plans tailored to your dosha, we provide the support you need to stay dedicated to your weight loss journey.

You Lost the Pounds. Now What?

How to keep those pounds you lost off. That’s the question.

Hopefully, you acquired some new habits that helped you get here in the first place. Let’s review those principles you need to make sure you MAINTAIN a healthy weight.

Portion control

You don’t necessarily have to count calories.

With Ayurveda, you go by your instinct. However, you need to make sure that you are:

  1. NOT eating after your first burp.
  2. Eating to get satisfied. Not full.

Mastering the art of listening to your body’s signals to determine when to stop eating holds the key to maintaining your desired weight. It’s the golden secret that empowers you to stay in control and achieve your goals.

Practice mindful eating

A big factor is controlling emotional eating.

Ask yourself the question: Am I really hungry?

If you aren’t. Don’t eat.

In addition, eating – or cooking -when you are feeling negative emotions is never a good idea. if feeling stressed, worried, or angry, take a few breaths. Calm down first. Ayurveda tells us that not following this principle will aggravate your dosha, impair your digestion, and intensify the negative feelings.

Make sure that you pay attention to your plate with all your being. The smell, the taste, the colors. Take it all in. Enjoy every bite. Chew well. Don’t start next bite until you have fully swallowed the last one. Be present.

Avoid any distractions. Don’t watch TV or check your phone while eating. If you want to feel the inside of your body and the clear sensations it gives you when enough food has been eaten, then try to eat without noise or polemic conversations.

Reduce carb and fat intake

To lose weight, the tastes that you should favor are: pungent, bitter, and astringent.

Pungent is provided by the generous amounts of spices you use in your cooking.

Bitter can be taken from leafy greens.

Astringent from apples, vegetables, and most beans.

You should avoid the sweet taste. And since most foods are sweet in taste (carbs, fats, proteins) you should eat mostly steamed veggies and whole grains cooked with very little oil.

Moreover,reduce your consumption of eggs, cheese, and red meat as they are heavy and we’ve seen how like increases like and opposites bring balance.

Stay motivated

Let’s be honest. Motivation doesn’t last. Commitment does.

Most people start a Fitness program 100% excited. A couple of weeks after, they get discouraged.

Maybe it’s the diet, maybe it’s waking up early in the morning, maybe is the lack of fast results.

Losing weight, specially when you’ve followed an unhealthy lifestyle for years, is not a quick fix as you are changing your mental connections and patterns as much as your body.

And it takes time.

A minimum of 3 weeks of repeating an action are needed to make it a habit.

Give yourself time.

And trust the process.

Continue your commitment to your transformation.

Have a friend or family member join you in your quest and help each other OR seek support from your family. Changing your lifestyle when the other members in the household are still eating junk food is not easy. So, have a conversation with them on how much you’d appreciate their support.

For instance if going to a restaurant together, ask them not to pressure you to eat foods that you know don’t serve you.

I would also suggest that you set short term goals. That will help avoid temptation. A good one is to take progress pictures and compare them throughout time to see how far you’ve come. Set goals on changes you want to see in your body for the next month or so. That will keep you motivated.

And remember WHY you started. Don’t go back to the old ways.

Take control

Take control of the process.

Cook at home. Don’t outsource your meals to a third party.

Plan your meals ahead of time. And if necessary, pre-cook some foods so they are ready to eat and you don’t have any excuse to eat something bad.

Limit the amount of tempting foods at home. I have zero because I know that will set me up for failure.

Drink more water. The goal is to drink minimum 1/2 a gallon of water a day. I would suggest to drink it warm -if you are not Pitta aggravated – to promote detoxification and cleansing.

Intuitive movement

And meditate to keep your emotions balanced and avoid eating emotionally. Every time you say YES to things that will impede your progress (not going to the gym or eating a greasy donut) you are sending your precious life force to those objects of your desire. Doing so makes you weak and depleted of life. Every times you say NO to them is a outstanding triumph to get and stay in the weight you desire.

Ayurveda offers a holistic, sustainable approach to weight loss that goes beyond dieting. It encourages us to cultivate a balanced lifestyle, listen to our bodies, and nourish ourselves in a mindful, intentional way.

By aligning with our unique constitution and nature’s rhythms, we can achieve and maintain our ideal weight while enhancing overall wellbeing.

I value your input! What approach do you find most effective for achieving weight loss?

Leave Your Comment

Hi! I'm Monica

My life purpose is to help women achieve physical, mental, and emotional alignment, improve their digestion, balance their hormones, and feel more confident in their own skin.

Join me on PRANA APP for a journey of self discovery, balance, and bliss. All you need and more to restore your health and thrive is waiting for you on Prana app.

See you there! xx

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