L
%Begin Can Yoga Help You Lose Weight? Everyday Health MenuNewslettersSearch Yoga
3 Big Ways Yoga Can Help With Your Weight Loss Goals
It’s not just about the calories you burn on the mat. Experts say the stress-busting benefits of a regular yoga practice can help with weight control, too.
visibility
354 views
thumb_up
19 likes
V
By Carmen ChaiMedically Reviewed by Justin Laube, MDReviewed: September 1, 2021Medically ReviewedYoga helps you practice mindfulness, which can help when it comes to sticking with all the facets of a diet plan, like an eating plan and physical activity.Iuliia Komarova/Getty ImagesYoga comes with many health benefits, from strengthening muscles to improving sleep to reducing stress. Can it help with weight loss, too? There are a few different ways yoga can help with weight loss, and it’s not just a matter of the calories you burn on your yoga mat, says Judi Bar, the yoga program manager at Cleveland Clinic Center for Integrative Medicine in Ohio, who is certified by the International Association of Yoga Therapists and Yoga Alliance.
thumb_up
17 likes
H
“Yoga, if done right, becomes a lifestyle change,” she says, which in turn can help increase physical activity and decrease emotional eating. And it can help you manage stress, which can also help with weight maintenance, she says. Bar says she’s seen yoga help with weight loss in people she works with in her practice.
thumb_up
45 likes
G
And her research says so, too. Bar is coauthor of a review published in July 2013 in the American Journal of Lifestyle Medicine, in which she and her team reviewed dozens of studies evaluating the effects of yoga on weight loss.
thumb_up
5 likes
A
The data showed that yoga is tied to weight loss and weight maintenance because of a handful of factors, including: energy expenditure during yoga sessions, encouraging more exercise by reducing back pain and joint pain, heightening mindfulness, improving mood and reducing stress, and by helping yogis feel more connected to their bodies, their satiety, and eating habits. RELATED: Can Practicing Yoga Help You Not Get Sick? 7 Myths About YogaIf you've been avoiding the mat or making excuses, here are seven myth busters to give you a push!
thumb_up
3 likes
R
Another study, published in 2016 in a special issue of Yoga in Prevention and Therapy, analyzed data collected from interviews with 20 adults who reported losing weight through a yoga practice. The participants’ answers pointed to five factors the researchers concluded helped with weight loss: a shift to healthier eating, impact of the yoga community and culture, physical changes, psychological changes, and the belief that the yoga weight loss experience was different than past weight loss experiences. If you’re trying to lose or maintain weight, here are three big ways that yoga may help, according to Bar and others:
1 Yoga Can Help With Mindful Eating
You’re strengthening more than just your muscles on your yoga mat, says Sat Bir Singh Khalsa, PhD, an associate professor of medicine at Harvard Medical School in Boston and director of research at Yoga Alliance.
thumb_up
43 likes
A
When you’re holding a posture for an extended period of time, you’re connecting with how your body feels, Dr. Khalsa says.
thumb_up
38 likes
D
Your instructor may be asking you to monitor your breath and pay attention to what your mind and body are telling you, which is a way of learning and practicing mindfulness. And practicing mindfulness on your yoga mat can help when it comes to practicing mindful eating habits, too.
thumb_up
28 likes
E
Mindful eating is recognizing hunger cues and limiting binge eating. Over time (and with practice) you may even zero in on which foods make you feel fueled and energized, and which ones have more negative effects (like making you feel lethargic or bloated), Khalsa says. And it’s all of these behaviors that can help you stick with a diet or weight loss eating plan — or in making healthier food choices overall.
thumb_up
7 likes
E
Khalsa points to a review published in July 2015 in the International Journal of Yoga that found that yoga has been linked to changes in eating behavior, specifically cutting back on dietary fat and adding more fresh vegetables, whole grains, and soy-based products. A study published in 2015 in the Journal of Sport and Exercise Psychology analyzed survey data from 159 women who either regularly practiced yoga or cardio-based exercise.
thumb_up
35 likes
L
The yogis were significantly less likely to have disordered eating patterns than the cardio-based exercisers. “This is where yoga shines,” Khalsa says.
thumb_up
21 likes
E
It’s not just about the physical activity you’re doing. “It’s about listening to your body’s cues.”
RELATED: A 5-Minute Yoga Basics Flow for Beginners
2 Yoga Can Help You Manage Stress
There are many ways stress can contribute to weight gain — and particularly unmanaged, chronic stress. Yoga can help lower chronic stress levels.
thumb_up
37 likes
W
Breathwork and meditation are the cornerstones to yoga practice. And both contribute to boosting energy, improving mood, and lowering stress levels, says Sundar Balasubramanian, PhD, assistant professor at the Medical University of South Carolina in Charleston, whose research focuses on how yogic breathing can promote well-being in people with chronic and other disease. (Dr.
thumb_up
31 likes
D
Balasubramanian is also founder of the PranaScience Institute, which offers course in yogic breathing and an International Association of Yoga Therapists–certified yoga therapist.)
“Stress can make weight loss very difficult because it can cause cortisol to rise, stress-eating, and trouble sleeping,” Balasubramanian explains. Deep breathing helps undo stress and reverse some of these negative effects that can make weight loss more difficult (or contribute to weight gain).
thumb_up
2 likes
A
There are physiological changes that happen in the body in response to breathing exercises, Balasubramanian says. “Studies have shown how mindfulness exercises reduce the amount of cortisol in our bodies.”
A review published in December 2017 in the journal Psychoneuroendocrinology that analyzed data from 42 studies suggested that yoga was associated with lower levels of evening cortisol, waking cortisol, resting heart rate, and cholesterol levels. RELATED: Top Heart-Health Benefits of Yoga
3 Yoga Helps Build Muscle
Building muscle mass is another way yoga helps with weight loss and weight maintenance.
thumb_up
19 likes
M
“When we think of strengthening muscles, we think we have to go to the weight room and pump iron. In yoga, we’re using our own body weight as a form of resistance.
thumb_up
38 likes
D
Your whole body is working to keep you in balance so everything gets a workout,” says Carol Krucoff, an instructor certified by the International Association of Yoga Therapists and Yoga Alliance and a yoga therapist at Duke Integrative Medicine in Durham, North Carolina. Think of holding your body in place in a plank pose.
thumb_up
12 likes
J
You’re using the muscles of the shoulders, core, hips, and legs to hold your body up, she says. After coming out of a plank, you may flow into a Downward-Facing Dog pose, activating another set of muscles in your forearms, shoulders, and back.
thumb_up
9 likes
N
This muscle building burns calories, Krucoff says. A review published in June 2016 in the journal Preventive Medicine that looked at 30 trials with more than 2,000 participants concluded that yoga can reduce waist-hip ratio in healthy adults, as well as body mass index (BMI) in people who are overweight or obese.
thumb_up
42 likes
S
Other research has found that even slower, restorative yoga classes improved fasting glucose levels in people who were overweight or obese — a sign of improved metabolic health. How Can I Make Yoga Part of My Weight Loss Plan
If you’re considering adding yoga into your weight loss plans, the experts shared the following tips to get you started:Start slowly.
thumb_up
1 likes
N
The key to getting started with yoga — or any form of exercise — is to begin with an introduction. Bar says beginners should avoid harder, faster styles of yoga that include words like “hot,” “Bikram,” “power,” or “flow.” You need to choose a style that’s easy to follow and won’t lead to injuries so you can safely build up flexibility and strength. Look for classes labeled beginner, which are more likely to explain how to do the poses.Make adjustments as needed.
thumb_up
12 likes
D
If you’re out of shape or trying to lose a significant amount of weight, choose a form of yoga that suits your needs — or you may need to make adjustments to various poses you can’t fully do when you start. Krucoff teaches chair yoga to exercisers who have issues with their joints, knees, and hips so they can practice while comfortably sitting down. Seek out live classes, during which you can ask an instructor about how to modify a pose or exercise to meet your needs.Find a style, class, and instructor that fits you to a tee.
thumb_up
20 likes
R
Khalsa says you may need to try out a few different classes, styles of yoga, and instructors until you find the perfect fit. Some focus more on breathing exercises and meditation.
thumb_up
14 likes
N
Some focus more on strengthening movements. Some move along at a faster tempo; others are slower paced.
thumb_up
35 likes
G
“The most important thing is to engage in a yoga practice that you can sustain. When you do, you’ll find you will then continue with the practice and reap the long-term benefits,” he says.Incorporate other forms of exercise, too. Most yoga styles involve some muscle-strengthening, but not every class will give you a cardiovascular workout.
thumb_up
18 likes
E
So pair a regular yoga practice with some aerobic exercise, Bar says, like walking, jogging, biking, or other activities that get your heart rate up. Khalsa practices yoga alongside other sports, such as racquetball.
thumb_up
47 likes
S
Krucoff suggests practicing a gentle style of yoga as a type of active recovery (for those who do other high-intensity workouts, too).Keep at it. Practicing yoga is a habit you’ll need to forge slowly, according to Subramanian.
thumb_up
48 likes
G
He says whichever yoga practice you choose to incorporate into your weight loss plans, it’s not going to work if you only do it once. Pick a practice you enjoy, that you can do weekly or more frequently and stick to it to see results.Seek professional input.
thumb_up
18 likes
B
Not sure how to make yoga part of your weight loss plan? Or if you are having pain, other uncomfortable symptoms, or feel overwhelmed with starting a new yoga practice, seek further guidance from your primary care doctor. If they have a background in integrative medicine, they may be able to help you build a customized program for your specific health goals.
thumb_up
11 likes
D
Or they may refer you to see a physical therapist who is trained in customizing rehabilitative exercise programs for patients and has expertise in yoga. RELATED: Motivational Yogis to Follow on Instagram
NEWSLETTERS
Sign up for our Healthy Living Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Yoga
Yoga 101 Poses Types Health Benefits and How to Get Started on the MatBy Becky UphamJune 24, 2022
Can Frog Pose Really Help With Pain Circulation Digestion Stress and Better Sex Advocates are raving about the magic of this classic yoga pose.
thumb_up
47 likes
A
An integrative medicine physician weighs in.By Katie RobinsonMarch 21, 2022
7 Myths About Yoga That Shouldn t Stop You From Doing ItYoga is not just for people who are young, flexible, and female. Don’t let one of these misconceptions come between you and your mat.By Karen AspSeptember 24, 2021
Are You Doing Too Much Yoga Here s How to Tell and Why It Can Be Risky Too many days in a row of too-intense practice or classes that are too difficult are both ways you can overdo yoga.By Becky UphamSeptember 16, 2021
5-Minute Back-to-Basics Yoga Flow for BeginnersThis energizing yoga sequence was designed by the Sweat app instructor Phyllicia Bonanno for those new to yoga or those looking to strengthen their foundational...By Moira LawlerMay 4, 2021
A 5-Minute Stress Relief and Calming Yoga FlowYoga instructor Ania Tippkemper’s gentle yoga flow will help you relax your body and mind.By Moira LawlerApril 28, 2021
Can Yoga Lower Your Risk of Getting Sick Science says practicing yoga asanas (poses) and breathing exercises can ease stress and anxiety and may bolster immunity — but there’s no direct proof...By Sari HarrarSeptember 25, 2020
5 Stress-Reducing Yoga Poses and Why They Help 15 minutes is all you need to ease angst today — and help you achieve a more peaceful, relaxed state of mind and build resilience for the long term.By Jessica MigalaSeptember 22, 2020
5 Yoga Poses and Exercises for Better Sleep TonightThese postures are designed to help you calm your body down and quiet your mind, so you can relax and get to sleep with ease.
thumb_up
24 likes
T
Try them just before hitting...By Jessica MigalaSeptember 3, 2020
Does Yoga Count as Exercise By Becky UphamSeptember 11, 2019See AllMORE IN
5-Minute Back-to-Basics Yoga Flow for Beginners
Yoga 101 Poses Types Health Benefits and How to Get Started on the Mat
Are You Doing Too Much Yoga Here s How to Tell and Why It Can Be Risky
thumb_up
25 likes
Similar Discussions
-
Kayla Braxton first impression of Paul Heyman
-
Former Ferrari chairman reviews Binotto s work
-
What Is Jock Itch? Symptoms Causes Diagnosis Treatment and Prevention Everyday Health
-
Black Clover Chapter 294 Release Date Time Where to Read The News Pocket
-
Street Drag 2 APK Download for Android
-
Real Pool 3D 2 APK Download for Android
-
A FISHING JOURNEY APK Download for Android
-
PostNL APK Download for Android
-
BNP Paribas finance la d forestation au Br sil selon des ONG Bnp Paribas D forestation
-
Jan 6 panel issues subpoena to Trump demanding he testify News Traffic
-
How to sign up for Street Fighter 6 closed beta Start date characters more Dexerto
-
First gameplay for The Invincible revealed at PC Gaming Show 2022
-
GeorgeNotFound smashes world record for Twitch cooking stream viewers
-
Nuovo scanner documentale Fujitsu fi 5750C Tom s Hardware
-
Epic Games Store Releases Spooky Free Games The Nerd Stash
-
The six scariest things the Tories have said since being re elected
-
Speedtest net Website Review
-
How to Live Stream on Twitter
-
Apple Pay s Express Transit Could Compromise Visa Cards
-
Is Waze Down Or Is It Just You?
-
Compare Hyundai Palisade vs Mazda CX 7 CarBuzz
-
2022 Infiniti QX60 Trims amp Specs Prices MSRP CarBuzz
-
This BMW Z4 Wagon Needs To Become A Reality CarBuzz
-
SEO for Extensive Websites SISTRIX
-
Services Palliative Care in Minnesota Mayo Clinic
-
Mayo Clinic de Rochester Minnesota Recursos de la A a la Z Mayo Clinic
-
Cod 1 Console Commands
-
Crossword Puzzle Wordplay
-
Fox Float Rl Service Manual
-
Recovery from Abdominal Hysterectomy Takes Time Patience Everyday Health