Yoga for weight loss: myth or reality?
Yoga for weight loss: myth or reality. It works differently than other workouts.
Is Yoga Good for Weight Loss?
The main method of losing weight is creating a calorie deficit, when you reduce energy consumption (diet) and activate its expenditure (physical exercise).
The main goal of training in this scheme is to increase calorie expenditure. This means that the more intensely and longer you exercise, the more calories you will burn and the faster you will lose weight. In this regard, yoga is practically useless.
A half-hour workout burns between 120 and 178 kcal depending on body weight. About the same amount can be spent in a half-hour leisurely walk (5.6 km/h).
Light jogging at about 8 km/h will burn twice as many calories.
However, yoga can still have a positive effect on weight and body composition.
A 2013 analysis of studies found that out of 17 yoga-based weight maintenance programs, 13 helped participants improve their body fat and muscle mass, even though their weight remained the same.
Similar findings were found in a later review in 2015: of eight randomized controlled trials, six confirmed the benefits of yoga for weight loss.
A year later, a new analysis of 10 studies found that yoga was effective in lowering body mass index in overweight and obese people, but had no effect on those with a normal BMI.
There is also some evidence that yoga helps maintain weight in the long term. One study analyzed the lifestyle and weight of 15,500 people between the ages of 35 and 40.
It turned out that practicing yoga for four years reduces the risk of gaining weight. Slender people (BMI less than 25) who practiced this system of exercises gained an average of 1.4 kg less than those who did not practice. As for the subjects with excess weight, the training helped them lose about 2.2 kg in four years. Overweight people who ignored the exercises gained an average of 6 kg during the same time.
Thus, yoga can help those who are very overweight, but are not in a hurry to lose weight and are ready to immerse themselves in the practice for the sake of health and pleasure.
But even in this case, we cannot speak of undisputed effectiveness, since many of the studies from the reviews cited above included few participants and had methodological problems. More high-quality scientific studies are needed to draw specific conclusions.
As for existing studies, scientists suggest that people lost weight not due to increased calorie expenditure , but through other mechanisms.
How Yoga Can Help You Lose Weight
Reduces stress
A high level of nervous tension often leads to excess weight gain, both due to overeating sweets and other junk food, and due to hormonal changes.
People with chronic stress have constantly elevated levels of cortisol, a hormone that promotes the accumulation of fat in the abdominal area and prevents it from being lost. This happens even in the case of a calorie deficit.
Regular yoga practice reduces stress levels , which can ultimately help you lose excess fat.
Improves hormonal profile
Yoga also affects other hormones responsible for energy metabolism in the body. In one experiment , experienced yogis were found to have 36% more leptin and 28% more adiponectin than beginners.
Leptin is responsible for suppressing hunger, and adiponectin maintains insulin sensitivity. Decreased levels of these hormones lead to excess weight gain, obesity, and the development of metabolic diseases.
Teaches mindful eating
If you’re used to eating while looking at TV or your smartphone, it’s easy to miss the point of satiety and eat more than your body needs.
The strategy of mindful eating is used in the treatment of eating disorders, and it helps no worse than psychotherapy and educational lectures on this topic. Moreover, this approach increases the pleasure of eating and makes it easier to control eating habits.
By learning to be mindful through yoga, people begin to notice how difficult and unpleasant it is after overeating, learn to better track the onset of satiety and finish a meal exactly when they are full, and not when there is no food left on the plate.
How to do yoga for weight loss
Train regularly and fully
Practice yoga for 60 minutes a day, at least three times a week.
You can do shorter sessions, such as in the morning or during the day, but find an hour of free time three times a week for a full workout.
Unlike running or strength training, yoga does not require a long rest period for recovery, so you can safely arrange sessions for 1–1.5 hours daily.
The longer and more often you exercise, the better for weight loss and overall health.
Combine different aspects of practice
Yoga involves not only holding asanas, but also elements such as breathing and meditation. And although they are often seasoned with spiritual and religious content, it is not at all necessary to think about chakras and imagine lotuses.
Both breathing techniques and meditation (concentration on an object or event) have a positive effect on the central nervous system, help relieve stress and deal with it more effectively in everyday life.
By supplementing physical exercises with breathing and techniques for concentrating on your body or thoughts , you will increase the benefits of your yoga practice.
Don’t forget about mindful eating
Over time, yoga will help you feel better about your body and give up unhealthy foods and overeating. But if you want to lose weight faster, you can take a step in this direction before it happens on its own.
Choose a time when you can be alone, not rush anywhere, and focus all your attention on your food. Turn off the TV, put away your smartphone and books.
Take small bites and chew slowly. Focus on the food – taste, texture and smell. Try not to be distracted by extraneous thoughts and stay in the present moment.
Pay attention to how you feel to know when you’re full. And don’t be afraid to leave food on your plate—you don’t have to eat everything on it.
You can also try the following methods :
- Use your non-dominant hand to hold the utensil or try eating with chopsticks .
- Set a kitchen timer for 20 minutes and try to spread out your meals over that time.
- Before you open the fridge or food cabinet, ask yourself if you are really hungry. If you are not sure, try doing something like reading, taking a walk, or doing breathing exercises. If your hunger was not physical but emotional, it will leave you during the activity.
Is it possible to lose weight quickly with yoga?
Yoga is a long-term project to maintain health and normal weight. This practice does not lead to quick weight loss , especially for people with a normal BMI.
If you stand on the scale every morning and measure your volume, impatiently waiting for the extra weight to go away and the cubes to appear, you will most likely simply become disappointed and give up the exercises, recognizing them as ineffective.
Yoga is suitable for those who are tired of constant diets and exercises that do not bring pleasure, want to accept and love their body, make friends with it and learn to listen to it.
If you need to lose a few pounds for an event or want to look like you’re on the cover of a sports magazine, consider other exercise options, such as a combination of cardio and strength training or high-intensity interval training.