Millions of people around the world are looking for ways to lose weight. And while there are many different approaches that people take, one option that is growing in popularity is yoga. Yoga has been shown to be an effective way to lose weight, and there are a number of reasons why this is the case. In this article, we will explore some of those reasons and look at how yoga can help you achieve your weight loss goals.
What is weight loss?
Weight loss is the process of losing body mass by burning more calories than you consume. When you lose weight, you usually lose a combination of fat and muscle. However, it is possible to lose just fat or just muscle.
As we all know, there are many different approaches to weight loss. Some people try fad diets, while others try more traditional methods like cutting calories and exercising more. And while there is no one perfect approach to weight loss, yoga can be a great addition to any weight loss plan.
In terms of which methods burns the most calories, it really depends on the person. Some people may burn more calories by doing high-intensity interval training (HIIT), while others may burn more calories by doing a lower-intensity workout like yoga. It really varies from person to person.
It became clear that in order to lose weight, one had to create a calorie deficit. In other words, you need to burn more calories than you consume. And while there are many different ways to create a calorie deficit, yoga is a great option because it can help you burn calories and also improve your overall health.
Overweight/Obesity crisis in the US:
According to the National Health Institute(NIH) Study, an estimated 97 million Americans are overweight or obese, a condition that significantly raises their risk of suffering from hypertension, type 2 diabetes, stroke, gallbladder disease, osteoarthritis, sleep apnea and respiratory issues.
During the past decade, NIH noted that there has been a marked increase in overweight and obesity among adults in the United States. According to data from NHANES III, 54.9 percent of U.S. adults aged 20 years and older are either overweight or obese; 32.6 percent are overweight (defined as having a BMI* of 25-29.9 kg/m2 ), and 22 .3 percent are obese (with a BMI ≥ 30 kg/m).
If your BMI is above 25, yoga can help you attain calorie deficit goals that will enable you to lose weight and improve your health. If you need help calculating your BMI, there are many online calculators that can help you do so.
How about pregnant women’s weight gain and how yoga can help?
If you are pregnant, remember that you are bound to gain weight. Pregnancy is not the time to try and lose weight. However, after you have given birth, yoga can help you regain your pre-pregnancy body through calorie deficit and toning/strengthening exercises.
Below is a snapshot of the amounts of weights in pounds that you can gain as a pregnant mom of different BMI levels;
As shown in the table above, you can gain anywhere from 13 to 40 pounds, depending on your pre-pregnancy BMI. So, if you are overweight or obese, it is important to keep this in mind when planning your weight loss goals after pregnancy.
After pregnancy, you can reduce the 40 pounds gained by starting a yoga program that will enable you to lose 200 to 250 calories per session. If you do the program for 6 days a week, you can lose 1,200 to 1,500 calories per week.
Some yoga poses that you can try earlier on in your pregnancy include the cat-cow pose, the warrior I and II poses, and the side angle pose. Remember to always listen to your body and modify the poses as needed.
As your pregnancy progresses, you will want to avoid inversions (poses where your head is below your heart) and anything that puts pressure on your belly. Some other poses to avoid include the Camel pose, the Boat pose, and the Crow pose.
Instead, focus on poses that will help you open up your hips, such as the Pigeon pose, and stretches that will help relieve back pain, such as the Child’s pose. You can also try gentle twists to help ease nausea.
It is important to note that not all yoga programs are created equal. In order to maximize your weight loss, you want to find a program that incorporates both cardio and strength training.
Who is overweight or needs to lose weight?
According to National Health Institute, overweight individuals are those with more than 25 kg/m2 and obesity is defined as more than 30 kg/m2. This includes both men and women.
The prevalence of overweight people has been increasing over the years. In 2016, it was estimated that 1.9 billion adults were overweight and 650 million were obese. And these numbers are only expected to increase in the coming years.
Hot Yoga for Weight loss:
Over time, Sweltering yoga (doing yoga in a hot environment) can help you lose weight by raising your heart rate and promoting calorie-burning.
Hot yoga is a type of yoga that is practiced in a heated room. The temperature in the room is typically set to around 105 degrees Fahrenheit with a humidity of 40%.
The heat and humidity help to loosen your muscles, which allows you to go deeper into the poses. This also helps to detoxify your body by sweating out toxins. And because hot yoga is such a great workout, can help you burn a lot of calories.
According to a study from the Journal Medicine & Science in Sports & Exercise, women on average burned 333 calories during a ninety-minute slow-moving, heated yoga session. If you want to notice improvements in a shorter period of time, practice at least three times each week, if not more. Avoid eating anything approximately 2-3 hours before a hot yoga session or keep it simple.
Timeline for Weight Loss on a Yoga Program:
If you’re looking to reduce your body weight by 10 percent, a reasonable amount of time to expect that would be 6 months. For overweight patients whose BMIs are in the 27-35 range , reducing caloric intake by 300-500 kcal per day will result in weekly weight loss of 1/2 to 1 lb and the desired 10% over the course of 6 months .
For patients with BMIs of > 35, deficits of up to 500 to 1,000 kcal/day result in a weight loss of approximately 1 to 2 pounds every week and 10% weight reduction after 6 months. For approximately 6 months, weight reduction at the rate of 1-2 lb/week (calorie deficit of 500-1,000 kcal/day) is typical. Because energy expenditure is lower at a lesser weight, the rate of weight loss subsequently drops and plateaus after 6 months.
If you are in a yoga program that enables you to lose up to 300 calories per session and your BMI is in the 27-35 range, then it would be reasonable to lose about 3/4 pound per week and reach your 10% weight loss goal in 8 weeks.
Aside from relying on yoga to lose weight, you can also be incorporating a healthy diet and physical activity into your routine. Remember, weight loss is all about creating a calorie deficit. So, if you’re not eating enough calories, you’re not going to lose weight no matter how much yoga you do.
The same goes for physical activity. If you’re not moving your body and getting your heart rate up, you’re not going to burn as many calories. So, it’s important to find a balance between yoga and other forms of exercise that you enjoy.
Yoga for Weight Loss: How Does It Work?
Calorie deficit is the key to weight loss and there are two ways to create a calorie deficit: by eating fewer calories or by burning more calories.
Yoga can help you with both of these things. First, yoga can help you eat fewer calories by reducing stress and increasing mindfulness. When you’re stressed, your body releases the hormone cortisol, which can lead to cravings for unhealthy foods. By reducing stress, yoga can help you avoid these cravings and make healthier food choices.
Second, yoga can help you burn more calories. While not all forms of yoga are high-intensity, some styles (like power yoga and vinyasa flow) can be quite strenuous and provide a great workout. In fact, a study from the University of Wisconsin found that participants who did yoga three times per week for eight weeks burned an average of 3.5 pounds more than those who didn’t do any yoga at all.
Calories to burn in order to lose weight with yoga:
In order to lose one pound a week, you need to consume 3,500 calories less than what you take in every week, as stated by a calorie guide from the United States Department of Agriculture. This means cutting out 500 calories from your daily intake or 1,000 calories if you want to lose two pounds per week.
You can manage to lose upwards of 500 calories per session of Ashtanga, Vinyasa, or Power yoga and be on course to lose a pound a week. These are the more active and vigorous types of yoga. If you opt for a hatha yoga class, you can still expect to burn about 200 calories in an hour.
Yoga for weight loss and toning:
Toning refers to the process of building muscle and reducing body fat. When you tone your body, you improve your overall appearance and make your muscles more defined.
Yoga is a great way to tone your body because it helps build muscle while also burning fat. And unlike some other forms of exercise, yoga can be done at a variety of intensity levels. So whether you’re a beginner or a more experienced yogi, you can still get a great workout and see results.
There are many different yoga poses that can help tone your body. Some of the most popular poses include Warrior I, Warrior II, and Triangle Pose. But there are many other poses that can also help tone your muscles and burn fat.
If you’re new to yoga, it’s important to start slow and gradually work your way up to more advanced poses. It’s also important to listen to your body and only do poses that feel comfortable.
Yoga for weight loss and belly fat:
Belly fat is a type of fat that is stored around your abdominal organs. It is different from other types of fat, such as subcutaneous fat, which is stored under your skin.
Belly fat can be dangerous because it increases your risk of developing obesity and type 2 diabetes. But you don’t have to be overweight to have belly fat. In fact, even people of normal weight can have too much belly fat.
Some studies have suggested that Yoga can help reduce belly fat by increasing your muscle mass and reducing your overall body fat. When you have more muscle, your body burns more calories at rest. And when you have less body fat, you’re also less likely to store fat around your abdominal organs.
There are many different yoga poses that can help reduce belly fat. Some of the most popular poses include Boat Pose, Camel Pose, and Half Camel Pose. But there are many other poses that can also help tone your muscles and burn fat.
The NIH’s report on weight gain found that while there is some evidence to suggest that reducing abdominal fat may improve the lipid profile of overweight individuals, these improvements have not been shown to occur independently of weight loss.
Beginner guide to lose weight with yoga:
If you’re new to yoga, it’s important to start slow and gradually work your way up to more advanced poses. It’s also important to listen to your body and only do poses that feel comfortable.
Here are a few tips to help you get started:
1. Choose the right type of yoga: There are many different types of yoga, so it’s important to find the right one for you. If you’re looking for a workout, Vinyasa or Ashtanga yoga might be a good option. But if you’re just starting out, Hatha or Iyengar yoga might be better.
2. Find a class or video that’s right for your level: If you’re new to yoga, it’s important to find a class or video that’s designed for beginners. That way, you can learn the basics and avoid getting injured.
3. Don’t push yourself too hard: Yoga is supposed to be relaxing, so don’t push yourself too hard. If you start to feel pain, stop and rest.
4. Breathe deeply: One of the most important things in yoga is breathing. So make sure you breathe deeply and slowly throughout your practice.
5. Practice regularly: The more you practice yoga, the better you’ll get at it. So try to practice 3-4 times per week for best results.
Type of Yoga for weight loss:
There are many different types of yoga, and each one can offer different benefits. However, some types of yoga are more effective for weight loss than others.
Power Yoga:
Power yoga is a type of yoga that emphasizes strength and power. It is an excellent workout for people who are looking to lose weight because it helps you burn a lot of calories. You can burn up to 360 calories per hour with power yoga which is more than double you can with regular yoga. It is also a great workout for people who are looking to build muscle.
Ashtanga Yoga:
Ashtanga yoga is another type of power yoga that can help you lose weight. This type of yoga emphasizes continuous movement and is a great workout for people who are looking to burn calories. You can burn up to 450-550 calories per hour with Ashtanga yoga which is more than double you can with regular yoga.
Bikram Yoga:
Bikram yoga is a 26-pose sequence performed in a heated room. Bikram Choudhury developed this style of yoga in the 1970s, and it usually takes 90 minutes with an energy expenditure of around 330 calories per session.
Vinyasa Yoga:
Vinyasa yoga is a type of yoga that emphasizes movement. It is often referred to as “flow” yoga because of the continuous flow of movement. Vinyasa yoga is a great workout for people who are looking to lose weight because it helps you burn a lot of calories. You can burn up to 330 calories per hour with vinyasa yoga which is more than double you can with regular yoga.
Yin Yoga:
Yin yoga is a type of yoga that emphasizes stillness. It is a great workout for people who are looking to lose weight because it helps you burn a lot of calories. You can burn up to 150 calories per hour with yin yoga which is more than double you can with regular yoga.
Iyengar Yoga:
Iyengar yoga is a type of yoga that emphasizes alignment. It is a great workout for people who are looking to lose weight because it helps you burn a lot of calories. You can burn up to 150 calories per hour with Iyengar yoga which is more than double you can with regular yoga.
Hatha Yoga:
Hatha yoga is a type of yoga that emphasizes physical postures. It is a great workout for people who are looking to lose weight because it helps you burn a lot of calories. You can burn up to 150 calories per hour with Hatha yoga which is more than double you can with regular yoga.
Benefits of Yoga for Weight Loss:
There are many different benefits of yoga, but some of the most well-known benefits are:
Yoga can help you burn calories: One of the most important things to remember when trying to lose weight is that you need to create a calorie deficit. In other words, you need to burn more calories than you consume. And while there are many different ways to create a calorie deficit, yoga is a great option because it can help you burn calories.
Yoga can help you lose weight: Yoga is a great workout for people who are looking to lose weight because it helps you burn a lot of calories. You can burn up to 600 calories per hour with power yoga which is more than double you can with regular yoga.
Yoga can help you tone your body: In addition to helping you lose weight, yoga can also help you tone your body. Yoga helps to build lean muscle mass, which in turn helps to burn more calories.
Yoga can help you improve your flexibility: One of the benefits of yoga is that it can help you improve your flexibility. And while this may not seem like an important benefit when it comes to weight loss, it actually is. Why? Because the more flexible you are, the less likely you are to injure yourself during your workout. And being injured will not only set you back in your weight loss journey, but it can also lead to weight gain.
Yoga can help you manage stress: Another benefit of yoga is that it can help you manage stress. And while managing stress may not seem like a direct way to lose weight, it actually is. Why? Because when you’re stressed, your body releases the hormone cortisol. And cortisol has been shown to lead to weight gain. So by managing your stress with yoga, you can help prevent weight gain.
Yoga can help you sleep better: Getting a good night’s sleep is important for many reasons, including weight loss. And while there are many things you can do to improve your sleep, yoga is a great option because it can help you relax and wind down before bed.
Yoga can help you eat better: One of the reasons people gain weight is because they eat too much. And while there are many things you can do to control your portions, yoga is a great option because it can help you become more aware of your body’s hunger cues.
Yoga can help you find a balance: When it comes to weight loss, finding a balance is key. And yoga can help you do just that. Yoga helps to bring your mind and body into balance, which can lead to better decision making when it comes to food and exercise.
How does yoga help with weight loss?
Now that we know a little bit more about weight loss, let’s look at how yoga can help you lose weight. As we mentioned before, one of the key ways to lose weight is to create a calorie deficit. And while there are many different ways to do this, yoga is a great option because it can help you burn calories and also improve your overall health.
In terms of calorie burning, different types of yoga can help you burn different amounts of calories. For example, a study that was published in the Journal of Physical Therapy Science found that Hatha yoga can help you burn more calories than other types of yoga. And while this particular study looked at Hatha yoga specifically, it’s likely that other types of yoga would also be effective for burning calories.
Another way that yoga can help you lose weight is by improving your overall health. When you are healthy, you are more likely to be able to lose weight and keep it off. And while there are many different ways to improve your health, yoga is a great option because it can help you improve your flexibility, strength, and balance. All of these things are important for maintaining a healthy weight.
In addition to helping you burn calories and improve your overall health, yoga can also help you lose weight by decreasing stress. Stress can lead to weight gain in a number of ways. For example, when you are stressed, your body releases the hormone cortisol. And while cortisol is a necessary hormone, too much of it can lead to weight gain. In addition, stress can also lead to cravings for unhealthy foods. And when you eat these unhealthy foods, you are more likely to gain weight.
Why is yoga good for weight loss?
Yoga is a great way to lose weight because it can help you burn calories, improve your overall health, and decrease stress. If you are looking for a way to lose weight, yoga may be a great option for you.
Yoga Poses for Weight Loss:
Now that we know a little bit more about how yoga can help with weight loss, let’s look at some specific yoga poses that can help you lose weight. Remember, you don’t have to be a yoga expert to do these poses. Just give them a try and see what works best for you.
1. Downward-Facing Dog:
This pose is a great way to stretch your hamstrings and also tone your arms and legs. To do this pose, start on your hands and knees. Then, lift your hips up into the air and press your heels down into the ground. You should feel a stretch in your hamstrings. Hold this pose for 30 seconds and then release.
2. Warrior I:
This pose is a great way to tone your legs and also improve your balance. To do this pose, start in a low lunge position with your left leg forward and your right leg back. Then, raise your arms up into the air and press your left heel down into the ground. You should feel a stretch in your left leg. Hold this pose for 30 seconds and then release.
3. Triangle Pose:
This pose is a great way to stretch your legs, hips, and also tone your arms and shoulders. To do this pose, start in a standing position with your feet about 3 feet apart. Then, raise your arms up into the air and reach your right hand down to your left ankle. You should feel a stretch in your legs and hips. Hold this pose for 30 seconds and then release.
4. Camel Pose:
This pose is a great way to improve your back flexibility and also tone your abs. To do this pose, start on your hands and knees. Then, reach your right hand down to your right ankle and your left hand down to your left ankle. Next, arch your back and press your hips up into the air. You should feel a stretch in your back. Hold this pose for 30 seconds and then release.
5. Corpse Pose:
This pose is a great way to relax your whole body and also improve your flexibility. To do this pose, start by lying on your back with your feet about hip-width apart. Then, let your arms fall down by your sides and close your eyes. Take deep breaths and focus on relaxing your whole body. Hold this pose for 3-5 minutes.
How often should I do yoga to lose weight?
There is no one-size-fits-all answer to this question. It really depends on your goals and your schedule. However, most experts recommend practicing yoga 3-5 times per week.
What are some beginner yoga poses for weight loss?
If you are new to yoga, there are a few poses that are great for beginners and can help you lose weight. These poses include the following:
- Mountain Pose: This pose is great for improving your balance and strengthening your legs.
- Warrior I Pose: This pose is great for strengthening your legs and opening up your hips.
- Downward Facing Dog Pose: This pose is great for stretching your hamstrings and strengthening your arms.
- Camel Pose: This pose is great for stretching your chest and shoulders.
- Triangle Pose: This pose is great for stretching your legs, hips, and sides.
What are some advanced yoga poses for weight loss?
If you have been practicing yoga for a while and are looking for more challenging poses, there are a few advanced poses that can help you lose weight. These poses include the following:
- Side Plank Pose: This pose is great for strengthening your arms and shoulders. It is also a great core workout.
- Crow Pose: This pose is great for strengthening your arms and shoulders. It is also a great core and balance workout.
- Headstand Pose: This pose is great for strengthening your arms, shoulders, and core. It is also a great balance workout.
What are some other tips for losing weight with yoga?
In addition to practicing yoga regularly, there are a few other things you can do to lose weight with yoga. These tips include the following:
- Eat a healthy diet: Eating a healthy diet is important for losing weight and keeping it off. Make sure to eat plenty of fruits, vegetables, whole grains, and lean protein.
- Get enough sleep: Getting enough sleep is important for your overall health and can help you lose weight. Most adults need 7-8 hours of sleep per night.
- Drink plenty of water: Drinking plenty of water is important for your overall health and can also help you lose weight. Aim to drink 8-10 glasses of water per day.
- Avoid unhealthy foods and drinks: Eating unhealthy foods and drinks can sabotage your weight loss efforts. So, make sure to avoid them as much as possible.
- Stay motivated: Losing weight can be difficult, so it is important to stay motivated. Set realistic goals and reward yourself for reaching them.
Yoga for Weight Loss: FAQs
Now that we’ve looked at some of the ways yoga can help with weight loss, let’s answer some of the most common questions people have about yoga and weight loss.
1. How many times a week should I do yoga to lose weight?
There is no one-size-fits-all answer to this question. However, most experts recommend that you do yoga 3-4 times per week for the best results. Remember, you don’t have to do hours of yoga to see results. Even a few minutes each day can make a difference.
2. What are some other benefits of yoga besides weight loss?
Yoga can also help improve your flexibility,strength, and overall health. In addition, yoga can help reduce stress, which is another important factor in weight loss.
3. I’m not very flexible. Can I still do yoga for weight loss?
Yes, you can still do yoga for weight loss even if you’re not very flexible. There are many different types of yoga, so you can find a class or routine that is perfect for your fitness level.
4. I don’t have time for a yoga class. How can I do yoga at home?
There are many different yoga DVDs and online classes that you can do at home. Or, you can simply search for yoga poses on the internet and do them in your own time.
5. What are some of the most popular poses for beginners?
The most popular poses for beginners include Warrior I, Warrior II, and Triangle Pose. But there are many other poses that can also help tone your muscles and burn fat.
6. What are some of the most popular poses for weight loss?
The most popular poses for weight loss include Boat Pose, Camel Pose, and Half Camel Pose. But there are many other poses that can also help tone your muscles and burn fat.
7. How often should I practice yoga to see results?
The more you practice yoga, the better you’ll get at it. So try to practice 3-4 times per week for best results.