The Single Best Thing You Can Do For Successful Weight Loss
There’s only one sure way to successful weight loss. And it’s dead simple.
No matter what you’ve read or heard somewhere, there are absolutely no magic pills, workouts, number of reps, supplements, coaches that will help you lose weight.
Plus, all the popular diets for weight loss – paleo, keto, intermittent fasting, plant-based – are effective only because they reduce your food intake by restricting the time window when you eat or foods you can consume.
You can achieve a calorie deficit in two ways.
Notice that I’m not using the word exercise here. You can lose weight by cleaning windows or taking strolls with your dog. As long as you burn more calories than you eat, you will be losing weight.
If only burning calories was that easy!
So here’s is a question I hear a lot: I hate exercise, but I want to lose weight. Is it possible?
The answer is a definite YES, but
Remember that when you’re in a calorie deficit, you’re also losing water and muscle.
To lose fat and preserve lean mass, you need a combined power of:
Yoga For Weight Loss: 9 Asanas To Help You Lose Weight
A five-thousand-year-old transcription by the Indus valley civilization on fragile palm leaves has paved the way to an innovative weight loss therapy. Yoga was mentioned in the Indian collection of Vedic Sanskrit hymns, the Rigveda. Researchers have traced yoga to over a thousand years ago, and its rich history is divided into periods of innovation, practice, and development. Yoga was refined and developed by the Rishis and Brahmans who documented their training in the Upanishads. This practice was later developed over several years to what now is practiced as Yoga. The discipline has 5 basic principles:
Does Yoga Help You Lose Weight
As part of a regular exercise routine, yoga can help you lose weight, but it isn’t necessarily the best method for everyone.
“When it comes to weight loss, you’re gonna burn calories doing yoga, and so, it will help,” Chesworth says. “But I wouldn’t necessarily say if you’re trying to lose weight that yoga is the golden bullet.”
In addition to the mental health benefits of yoga, the practice can increase flexibility, strengthen and tone muscles, and enhance mobility.
Note: If you’re already physically active, adding yoga to your exercise routine two or three times a week could help with your weight loss goals, Chesworth says. And if you’re just starting out, you can aim for once a week and build up from there.;
The type of yoga you do also plays a role in weight loss, Johnson says. Some of the more physically demanding styles of yoga, like Vinyasa or Bikram incorporate postures that are more aerobic and weight-bearing, meaning they burn more calories and build more muscle than other types of yoga, and may lead to faster weight loss.;
Even just a few weeks of regular yoga practice can lead to health benefits and weight loss. For example, a 2013 study published in the Journal of Alternative and Complementary Medicine showed a 10-day yoga program resulted in weight loss and a reduced risk of heart disease in overweight men. The men in the study had a body mass index of 26 or greater and lost an average of 1.9 kg of weight.;
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How To Lose Weight With Yoga
Yoga may not conjure up the same images of a calorie-burning, sweat-inducing workout as;bootcamp workouts or cardio dance-party routines.
But dont be fooled by yogas deep breathing and sometimes-slow poses: doctors and personal training experts say it can seriously trim and tone your body and also work on your mind and spirit to help you get healthier overall.
So take in what experts say about how to do;yoga for weight loss, and get ready to pare down with some downward dogs.
Does Yoga Reduce Belly Fat
Yoga postures and exercises are known to help in the overall toning and well being of the body. However, there are certain yoga exercises which target the belly fat and the area near the abdomen. Let us have a look at these yoga exercises or asanas as they are called in the yoga world.
This is also known as the forward bend pose. In this asana or exercise, you are required to sit with your legs stretched straight and then you bend forward to the maximum extent you can. This exercise stimulates your center of the abdomen or the solar plexus. This pose is the perfect pose to tone your tummy. It also provides a great deal of stretching to your thighs, hips, and hamstrings. This exercise is ideal to burn tummy fat and fat around the abdomen area.
Doing this exercise is simple. You have to sit on the floor with your legs stretched in front. Then stretch your hands above your head and slowly bend down to hold your toes and legs. Bend till you can feel a stretch on your hamstrings, thighs, and hips. Stay in that position for about 60 to 90 seconds. Repeat for 10 times initially and then increase according to your convenience. This exercise is to be avoided in case of abdominal surgeries, slip disc disorders, asthma, etc.
Let us find out.
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How Many Calories Does Yoga Burn In 30 Minutes
The number of calories burnt in a yoga session is based on the weight of the individual performing these exercises. A 30-minute yoga session is as good as a water aerobics session and is better than a moderate weight lifting session. The studies were compiled by a detailed study concluded by Harvard University. Let us see what the studies reveal.
A 125-pound person doing Yoga for 30 mins burns 120 calories and the same increases to 149 calories for a 155-pound person and 178 calories for a 185-pound person. Water Aerobics has the same 30 min figures as that of Yoga whereas general weight lifting burns comparatively fewer calories as compared to Yoga .
The above study gives an idea of the effectiveness of Yoga in terms of burning calories. The study above talks about hatha yoga or stretching yoga. The more active forms of fat burning yoga would obviously burn more calories. In general, a 30-minute yoga session can burn anywhere between 120 to 190 pounds and that depends on
- the body weight of the person practicing yoga
- the yoga type being practiced
- the intensity of the yoga
- the gender male or female
Keeping all the above factors in mind, you may burn as much as 200 calories and as few as 120 calories in a basic 30-minute yoga session.
Yoga To Lose Weight: What It Cant Do
As mentioned, theres no one-size-fits-all approach to weight loss. For that reason, if you only do yoga, you shouldnt expect to shed extra pounds right away. To experience the ongoing health benefits of yoga, you have to practice it regularly at least 35 times per week for at least 50 minutes each time.
Some types of yoga require little to no physical effort, while others offer a more vigorous workout.
One study in particular suggests that for yoga to be effectively used as a treatment for obesity, its important to also experience the non-physical aspects of yoga, including meditation and breathwork.
Some types of yoga require little to no physical effort , while others offer a more vigorous workout, like vinyasa yoga. If youre only practicing yoga for the relaxation benefits and youre not burning excess calories, its unlikely that youll lose weight.
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Power Yoga Gives You The Benefit Of Yoga And More Including:
- Helps burn calories, a little more than yoga for beginners
- It boosts your metabolism
- It boosts your general well-being
- Useful to build strength, stamina, flexibility, and tone your body.
- It helps increase your concentration
- It helps you relax as tension and stress are considerably reduced.
The most reliable form of Power Yoga begins with Surya Namaskara or Sun Salutation. You can perform the Surya Namaskara as a warm-up before you start your Power Yoga workout session, or Surya Namaskara in itself can be done as Power Yoga. Surya Namaskara has immense benefits as it concentrates on all the core muscles of your body.
What Kind Of Yoga Helps With Weight Loss
If you’ve never done yoga before, be sure to start with beginner-level classes. You’ll burn the most calories in athletic vinyasa;classes. These styles usually start with a fast-paced series of poses called sun salutations, followed by a flow of standing poses which will keep you moving. Once you are warmed up, deeper stretches and backbends are introduced. Vinyasa includes many popular, sweaty yoga styles, such as:
Provides a more vigorous workout
Often follows sequence of set poses
Poses range from standing to seated
Great for burning calories
Focused on slow and gentle stretching
Appropriate for all ages and fitness levels
Helps to connect mind and body
Encourages meditative relaxation
Gentle yoga, while burning fewer calories, is still a great way to nurture and care for your body.
- Hatha Yoga: While not all Hatha classes are gentle, the term has come to be used by yoga studios to indicate classes that are NOT vinyasa. Ask at your studio or gym.
- Integral Yoga: Just as the name suggests, Integral is all about integrating the body and mind with the goal of living a happier life. This is an approach that can greatly benefit people who feel dissociated from their bodies.
- Kripalu Yoga: Kripalu is a style that is known for its open acceptance of all levels of practice and body types. Its individualized approach has made it a top choice for people who are nervous about attending group classes.
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How Often Should I Do Yoga To Lose Weight
For the best weight-loss results, Liza recommended doing yoga three times a week. Continue to stay active and get your heart rate up on the other three to four days as well, whether through cardio, weightlifting, or HIIT workouts of 45 minutes to an hour. And keep your nutrition in mind, too. “Exercise alone without dieting makes losing weight hard,” Jorianne said. “Weight loss occurs when you burn more calories than you consume.”
If you eat healthy and burn calories, though, the results will come, and yoga has a place in the process. Start with this 30-minute power flow to relax, rejuvenate, and work up a sweat.
Image Source: Getty / Thomas Barwick
Can You Lose Weight Doing Yoga
Yes, of course! Yoga is a form of exercise and will inevitably result in weight loss when practiced correctly and consistently. I invite you to consider that physical weight loss is but one expression of losing weight. As human beings, we not only carry physical weight but emotional and spiritual weight as well. Your energy field is multifaceted, we gain and lose weight on many levels as we experience daily life. Daily practices like Yoga, Meditation, and Breathwork, go a long way in shedding the weight of our energetic fields. If they remain unaddressed, weight & stress accumulate in the body, heart, and spirit . The effects are compounding. This is one reason why we get to be diligent about our stress release. The process of gaining weight builds momentum, as does the trajectory of losing it. Lets explore the more specific ways Yoga supports us in shedding our weight:
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Eat More Sattvic Foods
Sattvic diet is based on Ayurveda – a traditional medicine system from the Indian subcontinent. It primarily includes whole, unprocessed foods such as fruits and vegetables, legumes, whole grains, nuts.
According to Ayurveda, meals prepared with these foods increase your energy and mental clarity rather than make you feel like falling asleep on the couch. Sugar, meat, and heavily processed food are hard to digest and do the opposite.
Keep in mind that drinks can also be classified as sattvic . Opt for clean water and herbal tea and cut down on fizzy sugar-loaded drinks, alcohol, and caffeine.
You can read more about the yogic diet here.
Why People Are Doing Yoga For Losing Weight
Before we go right into the answer whether yoga works for losing weight, lets talk about why people including celebrities like Madonna, Halle Berry, and Jennifer Aniston are doing yoga for losing weight.
The answer is simple It doesnt make you stressful.
Yes. Not because its working better than the traditional way of losing weight like cardio, but instead, its because Yoga doesnt make you stressful.
If youre trying to lose weight with cardio, you tend to feel tired and stressful because you have to work hard to hit your fitness goal. But with Yoga, youll truly enjoy your weight-loss journey.
Now, heres whats really interesting
When youre feeling less stressful, it actually makes it easier for you to lose weight.
Thats because you can maintain your cortisol level.
In case you didnt know, the cortisol level is a hormone that directly affects your weight.
Remember when youre feeling stressed, you crave for sweet, high-fat, and salty foods? Yes, thats what happens when your cortisol level increased.
Ironically, this usually happened to people whore losing weight with cardio and other common weight loss methods.
Unlike yoga, these methods make you feel stressful, which is why its hard for you to hit your weight loss goals.
On the other hand, if youre losing weight with yoga, this wont happen to you.
So not only it allows you to truly enjoy your weight-loss journey, but itll also make it easier for you to lose weight. Sounds interesting, right?
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Does Ashtanga Build Muscle
Ashtanga yoga can help build muscle. Three studies found that Ashtanga yoga helped build strength in three parts of the body: core, upper body, and leg strength. Core and upper body strength are mainly developed through the many vinyasas and leg strength is mainly developed by the standing poses.
Can I Do Yoga At Home To Lose Weight Or Does It Have To Be In A Class
Yoga and the yogic exercises can be done almost anywhere and at any time of the day. That is, in fact, the beauty of these exercises you can do them anywhere. Yoga can be practiced at home through YouTube videos or even following your favorite Yoga Teachers on instagram .
In addition to online, of course, is practicing yoga in-person with a yoga class.
All you would perhaps need is an isolated corner or an area of your house and a yoga mat. Since most of these;yoga poses;and exercises are done either lying down or sitting you would not need a huge area for exercising. An area of your house equivalent to your height should suffice for your exercises.
The exercises and workouts mentioned above can be done at home and some of the very well known exercises that can be done at home are listed as under:
1. Surya Namaskar Sun Salutations
This is a very famous exercise that involves changing positions one after the other in swift successions and repeating the steps. One of the most common exercises this exercise can be done outdoors as well as at the convenience of your homes.
2. Boat Pose
This is one more exercise that you can do sitting on your yoga mat. It involves raising your legs and hands to form a boat pose and holding it in that position until you can bear. This position is very effective in targeting your abdomen.
3. Plank Pose
With that, we have covered all the major aspects of Yoga as an exercise. Let us also answer some other commonly asked questions.
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How Long Does It Take To Learn Yoga
To be sincere, any form of learning requires patience, commitment, and consistency.
According to reviews from quora.com, Yuri Banens who has practiced yoga since childhood says you should expect to practice regularly for about six months before you feel confident that you can perform fundamental poses steadily with some degree of the proper form
Another review from quora.com by Andrea Beth yoga Teacher/Functional Wellness Coach says yoga is not something you get good at. Yoga is a process of uniting your body, mind, and breath through a series of physical poses and other practices like meditation and healthy eating, etc. if you are becoming healthier and happier then you are getting good at yoga.
Which Type Of Yoga Is Best For Weight Loss
Whichever form of yoga you enjoy!
It really is that simple.
Because if you enjoy your practice youll keep at it and with enjoyment comes reduced stress its a win win!
There are many types of yoga to try and yes some are created specifically for fat burning, some for toning and flexibility and others for relaxation but starting up any practice is only going to be beneficial for you.
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The Best Power Yoga Poses For Weight Loss Include The Following:
- Pawanmuktasana or the Wind releasing pose help you drop those extra fat from the stomach and the stomach region.
- Trikonasana or the Intense side stretch pose helps to reduce the fat from the sides. It raises your heartbeat and burns calories.
- Dhanurasana or the Bow pose helps you drop the excess fat from the arms and legs. It is very helpful to tone your body.
- Garudasana or the Eagle pose is a perfect weight loss choice for those who want thinner thighs, legs, arms, and hands.
- Eka Pada Adho Mukha Svanasana or One-legged downward facing dog- when combined with breathing, helps you tone your arms, hands, legs, thighs, and your abdominal muscles.
- Bhujangasana or the Cobra pose is a great choice if you want to solidify your buttocks and to tone your abdominal muscles.
- Navasana or the boat pose is the simplest Power Yoga pose for weight loss. It concentrates all the major muscles of your body.
- Savasana or Corpse pose is the most important pose to end your Power Yoga workout session. Savasana helps your muscles relax and prevents muscle damage.
There are several other Power Yoga asanas that are very important for weight loss such as the Uttanpadasana or the Raised feet pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated forward bend among others. Power Yoga is considered an appropriate intervention for weight loss and to prevent obesity.