Ayurveda, in the mainstream, is still often considered a specific type of diet (which is true and not true at the same time). But Ayurveda is much more than that as it’s truly a way of life that honors and supports our bodies and mind’s relationship with the principles of nature. It’s not new news that we live in a quick fix society where we tend to seek out the next diet and weight loss magic bullet. Where have we ever seen that be sustainable? Seriously, think of one fad diet that promised sustained results even after you stopped the diet?

But fad diets—and weight loss pills and expensive shots—sell, and there will always be an audience for the quick fix, yet unsustainable, approach to weight loss. Considering we live in a society that promotes a stressful, inactive lifestyle full of unhealthy foods (like fast food, processed foods, etc) as the modern American way, which inevitable has lead to obesity rates reaching over 40% of adults in 2023, I understand why the weight loss market is so huge! And it’s clearly not working because obesity rates are still increasing, not decreasing, even with all these advances in weight loss.

Fad Diets vs. an Ayurvedic Approach to Weight Loss

Today I am hoping to present a new paradigm using principles of Ayurveda. Let’s start with what fad diets don’t often address: they fail to address one’s digestive capacity and one’s state of mind. Most diets focus on energy in verse energy out—so you consume less calories than you expend through activity. The Keto Diet is an exception and is still trending, but it’s a whole other discussion on why it’s still not a balanced, sustainable way of eating and living (it works for many, but it has its own flaws whether you do it for a long time or break the ketosis cycle and the weight loss ceases). Then you hear all these stories where people are following a fad diet and/or are eating 500-800 calories a day and still not losing any weight! Why? That conflicts with the primary weight loss paradigm centered around monitoring calories in verse calories out.

Ayurveda is unique in that it is NOT a diet. So please stop reading now is you were hoping for the miracle food or herb or calorie restricted approach to lose weight quickly. An Ayurvedic approach to weight loss involves a mental and lifestyle shift: it supports balancing digestion, healing your relationship to food, guiding you in understanding how the qualities inherent within food affect the qualities you’re demonstrating in your body and mind, and decreasing overall stress in your body, mind, and lifestyle. It’s a lot, and it’s maybe not simple, but it works. A fascinating read if you have time is The Prime, by Kulreet Chaudhary, MD, as it reveals the discovery of a doctor who began by studying how an Ayurvedic approach can impact the mind and improve cognitive function. What she discovered, however, is that by bringing more balance to these people’s nervous system and overall lifestyle the unexpected side effect in many of her patients was spontaneous weight loss. Wouldn’t that be amazing? What if we could STOP focusing just on losing weight and instead shift our mindset to healing the body and mind—and then what if weight loss just happened?

Modern Ayurvedic Strategies for Weight Loss

So let’s break down the Ayurvedic strategies for weight loss. First, it’s important to understand that excess weight is a kapha imbalance. While other doshas can “push” kapha out of balance – for example, being incredibly anxious for years (vata imbalance) may trigger the body to hold onto excess weight to help ground or protect, therefore vata is pushing kapha to hold onto weight. That’s why it may be beneficial to work with an Ayurvedic professional so you can properly address the root cause. But for the sake of a light-hearted article, let’s just talk about balancing excess kapha.

Kapha is made of the elements of water and earth and expresses qualities of heavy, dense, stable/immobile, moist, dull, cold and that can show up as feeling lethargic, melancholic, unmotivated, heavy in the body and mind, dull or stagnant digestion and elimination, slow or weak metabolism, attachment to foods and behaviors, sweet cravings, water retention…the list goes on. From an Ayurvedic perspective, the goal is to bring in opposite qualities, which would be qualities of warm/hot, mobile, sharp, light, and dry. These qualities exist in foods and herbs, aromas, emotions, routines, activities, and the environment.

Movement = Warmth and Invigoration

To begin, we want to consider bringing in more stimulating, energizing, heating, invigorating foods and routines. Movement is key—not even to just burn calories, but to heat the body, rev up the metabolism, and strengthen the digestion. Think of it this way—if you never work the muscles of your body, the musculature and supportive tissue surrounding your digestive organs becomes weak and less supportive of properly digesting and flushing the toxins or food waste out of your system. The best part is that movement can look any way! Just move. Speed walking, yoga, workout classes, tennis, dancing—just move! And move daily.

Sleep it Off

Adequate sleep plays a crucial role in weight loss by regulating hunger hormones, metabolism, and energy levels. Poor sleep disrupts ghrelin and leptin—the hormones responsible for hunger and satiety—leading to increased appetite and cravings, especially for high-calorie foods. Sleep deprivation also affects insulin sensitivity, making it harder for the body to metabolize glucose efficiently, which can contribute to fat storage. Additionally, a well-rested body has more energy for exercise and movement, both of which are essential for sustainable weight loss. Prioritizing 7-9 hours of quality sleep not only helps reduce stress but also ensures that the metabolism stays balanced, supporting fat loss and long-term health.

Warm it Up with Water and Foods

If you have the habit of drinking and eating a lot of cold foods and beverages, STOP. Like stated earlier, excess kapha presents as cold, and to bring in oppositive qualities, we need warmth. So ditch the ice water and drink warm to slightly hot water throughout the day.  It’s very important to start every morning with a full glass of warm water. Add a bit of lemon and even a pinch of cayenne to support detox and jump start the metabolism. Then continue to only drink boiled, warm water throughout the day. This eases stress and strain on your digestive system and keeps your system warm and flowing (verses stagnant and dull). If you love cold, heavy foods like yogurt and cheese, and even raw foods like salads, it’s best to discontinue until your digestion is stronger. It’s very important to eat only cooked foods with lots of warming spices (ginger, cumin, black pepper, garlic, paprika, thyme, oregano). The food does not have to be spicy, but spiced as cooking spices are quite medicinal as they support strong digestion, improve assimilation of nutrients, boost metabolism, and then help the body to eliminate what no longer serves it. You want to avoid heavy and complex foods like large portions of meats, grains, and sweets, and instead enjoy more cooked greens and non-starchy vegetables, lighter proteins, legumes, ghee, and seeds. Don’t neglect good fats, but do avoid fried and greasy foods and anything cooked in vegetable oils as that inflames the gut and the entire body. And finally, also focus on mindful eating practices (learn more here) to support your body and mind in getting the most benefit from your meals, and to decrease your chance of digestive upset and overeating.

Address Ama

In Ayurveda, ama is described as toxic residue that accumulates in the body due to undigested food, sluggish metabolism, or improper lifestyle. It is viewed as the root cause of many diseases and physical imbalances. When the digestive fire (agni) is weak, food isn’t processed efficiently, leading to the formation of this sticky, toxic substance. Ama blocks energy channels, disrupts metabolism, and contributes to weight gain by creating heaviness and lethargy. In the context of weight loss, eliminating ama is essential to restore healthy digestion, optimize fat metabolism, and prevent cravings driven by poor absorption of nutrients. Following the eating principles above, getting regular movement, and some additional detox practices (such as panchakarma) can help lower your ama load, making it much easier to lose weight. (For a comprehensive at-home panchakarma experience, check out the Radiant Reset e-book)

Nurture Your Relationship with Food

Now we need to work on our relationship to food. If we are afraid of food or resent food or have any negative association with food, your body translates that as stress—and if we eat while stressed, the digestion freezes up and we don’t properly digest and assimilate. When it comes to weight loss, there is often a lot to heal in the mind. Many experts have pointed to how our sabotaging subconscious stories that we have about our body or life can cause us to retain weight—hence why hypnotherapy has been observed to support stubborn weight loss. If our mind is stressed, we are producing cortisol and adrenaline that fuels inflammation and/or causes our body to hold onto weight. If we despise food, our body will reject it (like an autoimmune response). So this may be the real work. It may be helpful to work with a therapist to address underlying stressors or stories that may be preventing you from “letting go” of stubborn weight.

Stress Reduction for Weight Reduction

What I can help you with is reminding you that you can get control of your day-to-day stresses by simply bringing in a meditation or mindfulness routines. Studies now support that TM and other breathwork practices support weight loss. So where can you fit in a daily practice? If stress and anxiety or depression or anger is a normal occurrence in your life, a daily meditation practice should become a priority.

• Pranayama (mindful breathing): Research shows that regular controlled breathing reduces cortisol levels, helping regulate metabolism, reduce anxiety, and prevent stress-related weight gain. Include a daily breathwork with practices like Nadi Shodhana (alternate nostril breathing) or Ujjayi (victorious breath) to calm the nervous system and balance vata, reducing emotional eating and cravings.
• Meditation and Guided Relaxation: There are many types of meditation today, so find a style that resonates with you. Transcendental Meditation (TM) is one of the most well-studied techniques, and research has revealed how TM lowers cortisol levels, Improves emotional well-being (reducing the likelihood of eating for comfort), improves insulin sensitivity and cardiovascular health, improves sleep, and enhances self-regulation in general. Look into learning more about TM at TM.org or find another meditation practice that you can commit to regularly.
• Yoga and Gentle Movement: A yoga practice is especially great for weight loss as you get to move the body and reduce overall stress and tension in your body and mind. Studies show that yoga reduces stress hormones, enhances insulin sensitivity, and helps maintain healthy body weight by improving metabolic function and reducing binge eating.
• Grounding Techniques and Spending Time in Nature: Connecting with the earth (e.g., walking barefoot on grass or soil) balances vata and creates emotional stability, promoting a calmer mind and thus more mindful choices. Research also suggests that spending time in nature reduces cortisol, improves mood, and promotes healthier eating patterns. Grounding mats and other modern grounding technology have been observed to have positive impacts on the mind and body as well.
• Warm Baths with Epson Salts or Herbs: Warm baths increase circulation, relieve tension, and improve sleep quality, which has been shown to aid weight loss by regulating hormones like ghrelin and leptin. Consider taking warm baths with calming herbs like lavender or rose to soothe vata, promote relaxation, and enhance restful sleep, which is essential for metabolism.

Gentle Herbs for Weight Loss

Finally, the part that everyone looks forward to the most: herbs to support weight loss. Our society loves “taking things” which is apparent through a thriving supplement market and pharmaceutical industry. While herbs are not necessary to lose weight if you improve digestion and you mental health through diet and lifestyle, there are many wonderful reasons to consider adding herbs into your weight loss regime. In The Prime, Kulreet recommends just a few herbal additions with great results:

• CCF Tea: Three gentle seeds that work well together to regulate digestion, promote nutrient assimilation, help with lymph drainage, cleanse the blood, and support more balanced processes throughout the entire digestive system.
  • To enjoy: Combine equal parts cumin, fennel, and coriander seeds in a large glass jar. Make 2-quarts daily by boiling a TBSP of CCF seeds for 10-15 minutes in just over two quarts of water, then letting steep for an additional 5 minutes. Strain, drink a cup with breakfast, and then put the rest in a thermos to enjoy warm throughout the day. Drink a cup with meals and then sip in between meals.

• Triphala: Triphala deserves its own book. Triphala is one of the best herbal combinations for ultimate digestion and elimination support. It’s made of three fruits that work incredibly well together to tonify and strengthen the bowels while also having a gentle laxative effect. These herbs are antioxidants and they help to rejuvenate the entire body, but most people take them for the gentle and effective bowel flushing effects. Most people absolutely love it although I’ve had a handful of clients over the years say the herb was too stimulating for their bowels. If you are to purchase Triphala online, make sure it is pure Triphala as I’ve noticed many versions have other ingredients like magnesium oxide which would promote a stronger and less balancing and comfortable laxative effect.
  • To enjoy: Take 2-4 Triphala capsules at night before bed with 6-8oz of warm water.

A few more herbal recommendations to consider:

• Ginger Lemon: One of my favorite simple, metabolic boosting herbal remedies! Ginger in lemon juice will slightly ferment, making it great for supporting overall gut health, removing ama, improving digestion and absorption, and stoking the digestive fire so your system is more prepped to digest the food to come.
  • To make: Peel and thinly slice a few inches of fresh ginger and place it is a glass jar. Cover fully with fresh lemon juice and add a pinch of salt. Let it sit in the fridge sealed for a day and then start enjoying.
  • To enjoy: Eat a slice of two of ginger before each meal.

• Trikatu: A “hot,” pungent formula that is traditionally recommended for high-kapha individuals. It’s a blend of black pepper, long pepper (pippali), and ginger. It boosts the digestive fire to create more efficient digestion, improves thermogenesis and fat metabolism (while also reducing fat cell formation), has a detoxifying and congestion-clearing effect, improves insulin sensitivity and blood sugar regulation, prevents bloating and heaviness in the gut, and it enhances overall nutrient absorption and bioavailability,
  • To enjoy: Ideally use a powdered form and take ½-1 tsp in 4-6oz of warm water with or following a meal. This formula is rather hot and stimulating and therefore not recommended for people with high pitta, or those prone to acid reflux.

Herbs for Relaxation: If you are aware there is a stress component to your struggling weight loss journey, you may benefit from adding in a calming herbal tea that also has a gentle effect on improving digestion:

• Tulsi (holy basil): Particularly effective for reducing stress and balancing energy, while also having a gentle effect on digestion. Enjoy as a tea, tincture, or capsules.
• Lemon Balm: Supports digestion, reduces anxiety, promotes deeper sleep, and support hormonal balance, indirectly aiding weight loss. Great in the form of tea or tincture.
• Ashwagandha: Research shows that ashwagandha lowers cortisol levels, which can prevent fat storage around the abdomen and reduce emotional eating. Take the powder or capsules in the evening to promote relaxation.

THE MODERN AYURVEDA WEIGHT LOSS PROTOCOL:

If you’ve made it this far, I’m sure you’re realizing that the Ayurvedic approach to weight loss is a lot of work. The journey is ultimately about creating more balance in the body and mind so we are more aware of how to best support ourselves in each moment – and so we consistently make decisions to support deeper health and a long life free of disease, pain, and strain. That’s why I prefaced that Ayurveda is a way of life, and if you embrace a more harmonious lifestyle, you will not only see results, but you’ll feel better than you have ever felt before.

I want to make this process as easy as possible. While you may be excited to start implementing everything at once, most people are more successful with lifestyle and habit change when they include one or two new habits at a time. The protocol I have provided focuses on bringing in one new practice or concept each week—but honestly, I wouldn’t add the next step until you feel you’ve truly established the current practice in your routine (so if it takes you twice as long to get to week 6, that’s totally fine). Each week you add in (not replace) a habit, so you’re slowing building up to a more balanced, weight loss supportive lifestyle that will get you sustainable results. When you complete the protocol hopefully you feel inspired and empowered to keep up all the practices until you’ve reached your goals. Then it’s a matter adjusting diet, movement, and herbs to support the next phase of your journey.

• WEEK 1: Start by drinking warm water first thing in the morning (with honey, lemon, and a dash of cayenne if that sounds good) and continue drinking warm water throughout the day. Start bringing awareness to your routines around sleep. Aim to be in bed by 10pm and up with the sun (around 6am).
• WEEK 2: Add in CCF tea per the instructions above (it may take a few days to get into the routine of boiling tea every morning, but I promise this practice is worth it). Also include triphala in the evenings. Most people start to feel better and more motivated with the addition of a few appropriate herbal remedies to jumpstart their weight loss journey.
• WEEK 3: This week is all about food and addressing ama. Start by eliminating processed foods from your cabinets. Meal plan in advance to coordinate meals that are made with whole foods—aim to eat a diet full of greens and veggies, light proteins, legumes, and healthy oils (and particularly ghee). Limit hard-to-digest starches, heavy meats in the evenings, unhealthy oils, and avoid fried foods, sweets, and empty calorie foods. Play around with cooking with more spices and eating meals in a relaxed, mindful manner. Add in the lemon ginger before meals or the trikatu with or after meals for more digestive support.
• WEEK 4: Schedule in regular movement! Aim to exercise for 30 minutes at least 4 times a week—and try to walk and move more in general.
• WEEK 5: What can you do to calm the mind and start addressing stressors in your life? Include 5-10 minutes (to start) of daily breathwork or meditation in the mornings and bring greater awareness to your triggers and what causes the bulk of your stress. What other activities or self-care can you include to help manage your stress levels daily? Consider adding in stress-reducing teas and herbs to help from the inside out.
• WEEK 6: This final week is about going even deeper with the mental/emotional aspect of your weight loss journey. Include regular journaling or reflection to better understand your relationship with food and your body and bring to light what still needs to be healed. Implement mindful eating principles to increase awareness and presence as you learn to savor and enjoy your food. Consider working with a therapist that specializes in weight management if you feel like you could benefit from that form of support.

So that’s it! You have the tools you need to be successful on your journey. Believe in yourself that you can do this and that you can commit to a new lifestyle that will allow you to feel your best for a lifetime. Please reach out if you need more support at [email protected]

Also, check out my 21-day Modern Ayurvedic challenges for more structured and detailed support in these key areas:  

• Modern Ayurvedic Metabolism Mastery: Revitalize Digestion, Wake Up Your Metabolism, and Achieve Your Ideal Weight
• Modern Ayurvedic Sleep Revival: Restore Energy and Reclaim Your Rest
• Calm and Clear: Modern Ayurvedic Strategies for Stress Relief, Mental Wellness, and Nervous System Optimization