There are numerous approaches to tackling obesity, but no single solution. If you are attempting to lose weight or maintain your current weight, you may choose to try Yoga. Actually, since Yoga first achieved mainstream popularity, several health advantages have been associated with the practice, ranging from enhanced flexibility to reduced stress. But does Yoga help you lose weight?
Yes, in fact. Studies have shown Yoga to help you manage stress, enhance your mood, reduce emotional eating, and build a network of support, all of which can aid with weight loss and maintenance. So, in addition to enhancing your strength and flexibility, Yoga can help you shed unwanted pounds.
Let’s get to know more about Yoga’s effect on Weight Loss!
Does Yoga Help You Lose Weight?
A 2016 study published in a special edition of Yoga in Prevention and Therapy reviewed data obtained from interviews with twenty persons who reported losing weight with Yoga.
Researchers drew five conclusions from the participants’ responses: a change to better eating; the influence of the yoga community and culture; changes in participants’ bodies; changes in participants’ minds; and the idea that their experience losing weight through Yoga was unique.
According to Harvard Medical School, the general benefits of Yoga extend beyond the mat. Yoga benefits(opens in new tab) can even include indirectly affecting weight loss by developing a mindful way of eating that contributes to a more positive connection with food.
In addition to a decrease in body weight and body fat percentage, the yoga group demonstrated an increase in body muscle mass %, demonstrating that Yoga successfully builds muscle.
How Yoga Actually Aids Weight Loss?
Yoga, according to experts, works in a variety of ways to help people lose weight. Let’s take a closer look at them:
1) It Results In Mindful Eating
Yoga has been shown to increase one’s awareness and appreciation of one’s physical self. This is why Yoga is often referred to as “moving meditation.” In addition, mindfulness practices like Yoga have been shown to reduce binge eating, stress eating, and emotional eating.
These behaviors hinder our efforts to lose weight and can lead to a downward spiral of guilt and humiliation, which often results in giving up. So, Yoga helps curb excess eating and results in weight loss.
2) Helps to Manage Stress
Stress can manifest itself physically, in the form of pain or a lack of sleep, or mentally, in the form of anxiety and agitation. The stress hormone cortisol is elevated during times of stress. Cortisol raises abdominal fat and reduces muscle mass.
Yoga can reduce stress and cortisol levels, increase mood, reduce anxiety and depression, boost sleep, and treat chronic illnesses such as diabetes and hypertension, hence minimizing the need for weight-gaining medicines.
3) Results in Better Sleep
Studies have shown that yoga improves sleep quality. Regular yoga practice has been linked to improved sleep quality and an easier time falling asleep. An adult should sleep between six and nine hours a night.
Getting enough rest is a proven weight loss strategy. Studies conducted in 2018 found that people who slept fewer than five hours a night lost less fat than those who slept more.
Yoga Nidra is a type of meditative sleep training that has been shown to improve the quality of sleep and promote greater levels of awareness. During Yoga Nidra, you can use the time to set objectives, which may include more realistic targets for weight loss.
4) Calories Burning Activity
Although Yoga is not typically considered an aerobic activity, certain styles of Yoga are more physically demanding than others. Active, strenuous forms of Yoga burn the most calories. This could aid in preventing weight gain. Ashtanga, Vinyasa, and power yoga are styles of Yoga that are more physically demanding.
The majority of hot yoga studios include Vinyasa and power yoga. These styles of Yoga keep you moving nearly constantly, which aids in calorie burning. And calorie loss can aid in weight loss.
5) Builds Muscles
Yoga not only helps with weight loss and maintenance, but it also aids in the development of lean muscle mass. Imagine yourself holding a plank stance. When you stand, you engage your abdominals, hips, and legs to keep you balanced.
You may strengthen your wrists, shoulders, and back by moving directly from plank to downward-facing dog. The process of gaining muscle causes an increase in caloric expenditure.
How Long Should You Practice Yoga to Lose Weight?
If you want to shed pounds, do Yoga as often as you can. You have at least three to five times a week for at least an hour to devote to a more vigorous, intensive practice. Then, alternate your intense training with a gentler class on the off days. You can choose from a variety of excellent yoga courses, including Hatha, yin, and restorative.
If you’re just starting, it’s best to ease things with a 20-minute practice session. Doing so can increase your physical fitness and lessen the risk of injury.
When combined with a healthy diet and regular physical activity, Yoga may aid in weight loss. However, mindfulness and general psychological enhancement may be Yoga’s greatest gifts. So surely you should try Yoga to shed the extra pounds & for mindfulness.