Ayurvedic Insights on Weight Management
One of the things I've always loved about Ayurveda is that it always reminds us that we are all different.
Each of us is, in key, immutable ways, totally individual. From our personalities and interests to our bodies and sizes.
And that holds true with respect to the understanding of weight, weight management, and metabolic health as with anything else.
And as such, Ayurveda brings to the table a unique perspective on how to understand each person's body and health, and also a unique set of tools for addressing size and weight concerns.
Before we dive into this subject in greater detail, though, first thing is first: nobody's size or shape is wrong or bad. They do not define any person or change their human value in any way. Waist circumference and weight are, after all, both vital signs that reflect what is taking place inside the body and mind. It is fundamentally unwholesome to look at them as diagnoses or labels. Let's bear that in mind as we explore this topic further.
Ayurveda is a system of medicine that brings very non-linear insights into the discussion on weight management. It goes far beyond overly-simplistic approaches like calorie counting, starvation fasting, and using medications to suppress or alter normal body chemistry.
At the heart of the Ayurvedic model lies the concept of individual constitution - the unique ratio of the three doshas (vata, the airy principle of movement; pitta, the fiery principle of transformation; and kapha the earthy principle of structure and protection) that each person brings with them into the world. The fundamental idea here is, again, that each person is a distinct individual. And each distinct individual has an energetic fingerprint (of sorts) that defines most of their physical, mental, and emotional characteristics. When it comes to weight management, understanding one's constitution is crucial. For example, those with a prominence of vata often (though not always) have naturally slighter frames, and can struggle to gain weight. Pitta dominance in a body type will sometimes lead to hyper-inflammatory visceral weight gain in and around the abdomen and abdominal organs. Some kapha individuals, on the other hand, may be more prone to global weight gain, as well as fluid weight retention in the limbs (such as in lymphedema or lipedema) and can face challenges in reducing body weight.
Of course, when weight is a consideration, so is diet and nutrition. The Ayurvedic approach to diet is anchored in the notion of individual constitution as summarized above, but also in recognizing the pattern of dosha involvement in the individual's present health condition. Rather than prescribing a one-size-fits-all eating plan or a defined "diet" per se - such as paleo, keto, Mediterranean, etc. - Ayurveda emphasizes the importance of tailoring the specific, individual foods and dietary spices one eats to balance their present condition. One part of the goal is to bring the ratio of the doshas in the person's present state back to the ratio they were born with (their constitution), since this represents their native, healthy state. Ayurveda does place great emphasis on the quality and combination of foods that a person eats, as well. There is always a focus on whole, fresh, and locally-sourced foods (which aligns well with modern nutritional science). And the Ayurvedic principle of proper food combining is an aspect of nutritional care rarely found in other systems of care.
The hyper-personalized approach to weight and metabolic health also extends beyond food choices into the entire eating experience. Mindful eating, which is a practice that encourages full attention to the act of nourishment, is a cornerstone of Ayurvedic dietary wisdom. By developing the skill of awareness - through attention to hunger cues, and by eating without distractions, for example - individuals can develop a more optimal relationship with food and eating, and their bodies. And then there are other elements of food consumption that play a role, such as how much water is taken with food, when the water is taken relative to food, and how the water is prepared.
And there is so much more beyond diet, as well. Ayurveda offers a complete, holistic framework for daily living that supports healthy weight management. The concept of dinacharya, or preventive health through self-directed daily routine, provides wholesome structure for aligning one's activities with natural rhythms. Dinacharya helps to maintain healthy circadian physiology, which, as modern studies demonstrate, is essential to maintaining healthy metabolism. (See more on dinacharya in this post, and consider taking our goodness-packed self-paced course on dinacharya.) Dinacharya includes practices such as rising from and going to sleep at optimal times, engaging in following specific self-care rituals, maintaining daily behavioral/mental health awareness, and much more. These habits not only support physical health, but also foster mental clarity and emotional balance - factors that play major roles in metabolic health and weight management.
Another particular aspect of dinacharya that has direct bearing on metabolism is meal and snack timing. The Ayurvedic approach to timing one's eating aligns with recent research on chrononutrition, which is the study of the relationship between eating patterns and circadian rhythms. One highly evidence-based chrononutrition recommendation is to consume the largest meal at midday, when agni (digestive and metabolic fire) is strongest, and to have a light evening meal, when agni tends to be weaker. Many elements of the Ayurvedic model also track with emerging evidence on the benefits of time-restricted eating, which is also a subject covered in our course on dinacharya.
A wide variety of medicinal herbs are also used in Ayurveda to support metabolism and digestion. Many of these represent another layer of support for weight management. Herbs like triphala, musta, pippali, turmeric, ginger, cumin, and Nigella are just a handful of the many used. And as with foods these are chosen and blended specifically for each individual.
But lifestyle measures recommended by Ayurvedic physicians for weight management extend beyond diet and herbs. Regular person-appropriate exercise, in combination with pranayama (therapeutic breathwork), is essential for maintaining metabolic balance. And adequate sleep and stress management through meditation, massage, and other tools are also integral components of the Ayurvedic approach to metabolic health and weight balance.
And finally, medical detoxification plans and procedures, a key focus in Ayurveda, can be helpful in some cases. Collectively referred to as panchakarma, these procedures take on extra significance in our modern world, wherein environmental toxins that impact metabolism and weight are ubiquitous. Panchakarma plans of care typically combine many of the above measures with hands-on oleation therapies, end with facilitated elimination through the digestive tract, and are followed by plans for rejuvenation and restoration.
All of that said, it is important to note that Ayurveda is certainly a way of life, but even more meaningfully, it is a system of medicine. It is deliberate, precise, and reliable and as such it does not promise quick-fixes or rapid, unsustainable weight loss. Instead, it offers sustainable, long-term approaches to achieving and maintaining a healthy metabolism and body size by bringing the body and mind into coordinated balance. This approach will take more time than crash diets and excessive exercise regimens, but it will lead to more sustainable results and, more importantly, improved overall health.
And improving health globally is the heart of our practice! We always tailor our care and recommendations to your unique needs and circumstances. As always, if you are curious about your constitution and health, or health of a loved one, you can book a cost-free, 15 minute consultation, and we'll discuss!
Professional disclaimer: please do not initiate any herbal or other medicinal interventions without the guidance of a knowledgeable provider.
Dr. Matt Van Auken, MD, MPH
Dr. Matt is an Ayurveda-trained, triple board-certified physician.
