My Weight Loss Results After 3 Months Of Hot Yoga
Hot yoga has without a doubt changed my body, health and entire outlook on exercise for the better.
I came to hot yoga with low self-esteem, deflated about my body image and desperate to have an exercise regimen that gave me results, while also crucially working within my lifestyle.
I was struggling with: Bulging belly and flabby, undefined arms Slowing metabolism in my 30s A work and travel schedule that threw my eating and exercise schedule for a loop Finding an exercise routine that was effective, fit into my schedule and, most importantly, that I enjoyed and could continue doing
I had tried going to a regular gym, doing dance and aerobics classes, running, and doing yoga, aerobics and stretching with YouTube videos on my own at home.
What I realized through these exercise endeavors was that I don’t enjoy running or long sessions on a threadmill or bike, and that I dislike anything that involves a lot of jumping, as is the case with some aerobics and dance routines . I enjoyed exercising more and was also more likely to follow through when I scheduled a set group class. This counteracted the loneliness and demotivation I had often felt when trying to exercise home alone at night, and the set time and place pushed me to make room for exercise in my schedule.
So, before I dive in about my experience and results with hot yoga, I want to clarify what it is and what you can expect from a hot yoga class.
Modern Power Yoga Helps You Lose Weight Faster
Even power yoga won’t give you the weight loss benefits of aerobic exercise, but it’s a more strenuous and fat-burning than traditional yoga. Power yoga moves faster than regular yoga, with the focus on movement between poses instead of holding the poses. This makes power yoga a good choice for people using yoga for weight loss. This fitness-based yoga is sometimes called gym yoga, and offers cardiovascular benefits similar to aerobics. It’s a Westernized form of Ashtanga yoga, designed an a free-form series of poses there’s no set order like traditional Ashtanga practice.
Power Yoga A Modern Form of Yoga Designed to Make You Sweat
Power yoga is short on meditation and stretching, and instead concentrates on extended Sun Salutation poses, which flow from mountain pose to upward facing dog to downward facing dog. In power yoga, you move between Sun Salutation poses to warm up the body for the rest of the session. These poses are followed by a series of standing and seated poses, and then the more difficult inversions and backbends before winding down. Power yoga classes are typically held in a heated room to increase the amount of sweating and weight loss. If you’re reasonably fit and want to lose those last few pounds, power yoga for weight loss many be perfect for you. If you’re out of shape and have a lot of weight to lose, practice Hatha or other gentle forms of yoga to get in tune with your body before trying power yoga.
Are There Any Drawbacks
Power yoga classes move at a fast pace and require a certain level of strength and fitness. Without a basic understanding of standard Vinyasa poses and movements, you may find it challenging to keep up.
As with any workout routine, using proper form is essential to avoid straining your muscles and joints. If youre not familiar with the yoga poses, you may risk injury by trying a pose with the incorrect form.
Power yoga classes are often 60 to 90 minutes long. The time commitment could be a drawback, especially if youre not used to exercising or working out for that length of time.
Also Check: How Many Calories Burned During Bikram Yoga
I Lost 85 Pounds With Nothing But A Yoga Matheres How It Happened
The debate over whether yoga is an effective tool for weight loss has been discussed for years. Many believe that yoga is not fast-paced enough to burn the number of calories required for true weight loss. Others swear by yoga and say its an extremely effective way to shed pounds.
While everyone is different, I believe yoga is extremely effective when it comes to lasting weight loss.
When I first rolled out the mat seven years ago, I was 85 pounds overweight. I was unhealthy, unhappy, and fueled by a passion for binge-drinking and pizza. When I first announced my mission to lose weight through yoga, I remember people laughing at me. Yoga doesnt help with weight loss! You have to bust your butt in the gym to get real results, people told me.
Less than one year after practicing yoga six to seven days per week, I lost those 85 pounds. Heres how it happened.
Experts Agree: Yoga Can Help You Lose Weight Especially If You Do This Type Of Practice
Losing weight through yoga sounds almost too good to be true. On the surface, yoga seems like the polar opposite of a fast-paced high-intensity interval training circuit or a weightlifting workout, the two kinds of exercise usually recommended for weight loss. A yoga class leaves your body feeling totally different: refreshed instead of wiped out, loose and flexible instead of tight. It’s even good for your mental health, helping you deal with stress and anxiety.
HIIT, weightlifting, and cardio are fun and effective for weight loss, but they’re also not for everyone. If yoga sounds more appealing and weight loss is your goal, it’s natural to wonder if your daily practice can help you shed pounds.
Also Check: Does Bikram Yoga Burn Calories
Many Celebrities Including Sara Alik Khan Are Switching To Power Yoga To Lose Weight And Keep Themselves Fit Here Are Some Amazing Health Benefits Of Doing Power Yoga
New Delhi: There is increasing evidence that yoga and meditation can benefit your mind and body in many ways. Yoga has been linked to many physical and mental benefits, including increasing flexibility and strength, toning muscles, and lowering stress and anxiety. Research has found that yoga is gaining popularity across the world and not just among those trying to become healthier and slimmer. Perhaps, the incredible bond between Power Yoga and weight loss is receiving a lot of attention with many celebrities, including Sara Ali Khan, switching to this form of exercise to lose weight and keep themselves fit.
The Kedarnath actress, who used to weigh 96 kilos in her college days because of polycystic ovary syndrome , has been talk of the town due to her fabulous body transformation. Sara revealed that apart from her health issues, her obsession with pizza resulted in her abnormal weight gain. Her transformation from fat-to-fab has stunned all of us. The Simba actress, who ditched pizza for salad and took to regular exercise, now swears by power yoga, Pilates, heavyweight cardio, and functional training to maintain her super hot and toned body.
But, what exactly is power yoga? What are its health benefits and how does it help with weight loss?
Also referred to as superficial gym yoga, enthusiasts of power yoga say it can give your whole body a good workout. Some amazing health benefits of power yoga are:
When Should You Not Practice Power Yoga For Weight Loss
Power yoga is mainly for losing weight and trimming down fat layers.
But if you wanna follow it for healing pains, then this is ideally not what you are looking for.
Also, there are certain more scenarios where you must not practice any postures of power yoga:
- Recent surgery
- A serious disease
Moreover, you can definitely consult your doctor and ask for his suggestion and guidance for any of the power yoga asanas.
Don’t Miss: Yoga Burning Calories
Is It Possible To Lose Weight By Practising Yoga
Short answer, yes. Regular movement and being in a nutrient-focused calorie deficit is the key to healthy weight loss and yoga can absolutely play a part in that. However, it’s a much more holistic process than just calories in calories out: ‘It creates a deeper awareness of your physical and mental state, linking the breath to the movement of the poses ,’ explains yoga teacher Alexandra Baldi, founder of Compass Chelsea.
‘This deeper awareness creates mindfulness and a greater intuition with your body, two key factors essential for weight loss whether it’s making healthier eating choices or knowing when to pull back to prevent too much cortisol in the body, a serious detriment to weight loss,’ she says.
And the science backs Baldi up: The stress hormone cortisol can be a major inhibitor to weight loss, as shown by a 2016 study of overweight women, published in the American Journal of Managed Care. The research showed that restorative sessions, or Yin yoga, can produce the same weight loss results over 12-weeks as other forms of yoga.
But how? Well, by lowering cortisol levels by regularly unwinding through a consistent yoga practice, the women were able to successfully lose body fat.
Keen to calm down? This 9-move relaxing yoga flow oughta do the trick.
How To Speed Up Weight Loss
Look at your current body weight. Adjust your calories so you are still eating in a calorie deficit. This might mean reducing your calories.
Get more active. Can you walk more often, or walk further? Do manual chores around the house, and try swapping the car for short journeys on foot or by bike.
Do strength training. Itâs important to keep your muscle mass as you diet, because this is what will keep your metabolic rate higher. This will help you burn more calories.
Look at your lifestyle and routine. Are there any barriers to weight loss? These could include how your kitchen is laid out .
Drink plenty of water, get good quality sleep every night, and stay patient with weight loss. It will happen. But remember itâs not always as fast as we would hope for!
Don’t Miss: Calories Burned In A Hot Yoga Class
Yoga Tips For Weight Loss
Here are 7 tips that will help you achieve your desired weight and fitness level with yoga:
- Consistency is key. Practice yoga regularly to see visible weight loss results.
- Start with simple postures and gradually proceed to the advanced poses.
- Do not forget to focus on your breath along with the poses.
- It is best not to eat anything before yoga. If you are too hungry, choose a light snack.
- If you want to lose weight faster, consider combining yoga with other workout routines like running, swimming, or HIIT. Consult a certified expert for guidance.
- Along with regular yoga practice, eating a healthy and balanced diet will maximise your weight loss efforts. It is best to consult a certified fitness expert before you begin.
- Do not expect results too soon, as you may get disappointed and give up. Be realistic and patient.
But Which Type Of Yoga Is Best For Weight Loss
If weight loss is the overall goal, then the type of yoga youre doing is super important.
A more relaxing type, such as one of the forms of Hatha, may not crank up the internal furnace that much, says Jonathan Amato, C.S.C.S. In comparison, Bikram or hot yoga could lead to a great calorie burn over a single class.
Bikram and hot yoga involve increasingly difficult positions that cause your heart rate to soar. Add that to the stress of a heated room, and class-goers will burn more calories. In comparison, Hatha yogagentle poses and stretching exercisesrequires much less physical exertion, making it great for all fitness levels. Hatha is also done in a non-heated room.
You also want to look for a class that incorporates poses that focus on large muscle groups, Pacheco says, in order to up the calorie burn. Think: lunge-like poses such as warriors one and two.
Recommended Reading: How Many Calories Burned In 1 Hour Hot Yoga
/13what Are The Benefits Of Doing Yoga Regularly
Yoga poses are also made of helpful breathing exercises which work to correct your metabolism, regulate blood flow and rejuvenate functioning.
Along with weight loss, yoga also helps to relieve stress, which is one of the main causes of weight gain. When practiced regularly, it leaves you feeling relaxed, fresh and focused. Yoga brings your mind, body and breath in harmony, thereby eliminating stress from your life.
Here are 10 easy yoga asanas that you can do anywhere anytime and lose weight: These yoga poses can be excellent for anyone looking to get back in shape. From fat loss, building endurance, making you more flexible, regular yoga sessions will do your body a whole lot of good.
How Often Should You Practice Yoga To Lose Weight
When it comes to how frequently you need to be getting down to your yoga mat, we’re taking our lead from Fi Clarke, head of yoga at FLY LDN, whose approach takes into account actual real life. Hallelujah.
‘If you’re on a mission to lose weight it’s best to thinking holistically about your lifestyle â that includes stress levels, diet, alcohol consumption and work-life balance. Your yoga practice should be considered as a way to switch off, connect with yourself and give you time to gain headspace and perspective. Once your nervous system is soothed and cortisol levels are low, your body is in a much better position to organically lose weight.’
That cortisol word again, hey. Seems our nervous systems have a huge role to play in healthy and sustainable weight loss. But, if you’re already in a place where you feel ready to incorporate regular movement into your life, what’s a good benchmark to aim for?
‘My suggestion would be to practice between 3-5 times a week and within that, incorporate at least one restorative yoga practice,’ says Clarke. ‘Try to ensure you’re taking daily walks to help stay mobile and to give you time around nature, as this will also positively affect your mindset and nervous system, too.’
However, and this is good to remember â depending on what type of yoga you’re practising, your body’s ability to endure it regularly will be different.
Don’t Miss: Is Sitting On A Yoga Ball Good
A Great Cardio Workout
Another plus for practicing yoga is that you can lose weight while at the same time enjoying a great cardio workout. As I mentioned, different yoga poses have different effects on your body, which means that you will be able to burn more calories while you are performing certain types of yoga. For example, performing the hot yoga types can be very beneficial, since it helps you increase your metabolic rate, which consequently helps you burn off more calories. However, if you are performing the more standard or moderate hot yoga types, then you will be able to lower your heart rate and increase your energy levels, which can lead to you are burning more calories throughout the day.
There are various different types of yoga, and I recommend you learn more about each type of pose before you begin your practice. For instance, there are many yoga styles such as Bikram, Power Yoga, Hot Yoga, Kundalini Yoga, and Hot Yoga with Power yoga. In contrast, I recommend you stay away from doing any vigorous yoga positions such as the Iyengar, Chaturanga, and Ashtanga. These poses are not designed for long periods of the slow movement. In fact, they can actually cause injuries, so it is not recommended that you do them for any length of time.
Can You Lose Weight By Doing Yoga Yes But Maybe Not The Way You Think
Can you lose weight by doing yoga? This is one of the most common questions I get as a yoga teacher.
The short answer is yes, yoga can help you lose weight and whats also important maintain a healthy weight for a long time.
In this blog post, I explore how different aspects of yoga can help you reach and maintain your ideal healthy body weight.
When we talk about yoga nowadays, most people immediately think of asana, pranayama , and dhyana. These are 3 of the eight limbs of yoga that are usually associated with modern yoga practice.
When we are only talking about asana, the physical yoga practice, its clear that like any other form of physical activity, doing yoga requires burning calories. How many calories you burn during a yoga session depends on the yoga style you practice. Fast-paced, physically challenging yoga styles like Vinyasa, Ashtanga and Power yoga are the best if your goal is to burn as many calories as possible.
On the other hand, slower and more gentle yoga styles like Hatha and Yin yoga can also be beneficial for weight loss, but in a different way.
What do you need to do to lose weight?
To lose weight you need to spend more calories than you consume. Sounds pretty simple, right? On the physical level, losing weight is not so difficult. You just need to maintain a balance between the food you eat and the physical activity you do every day. If the process is so simple, why is it so difficult for many people to lose weight?
Recommended Reading: How To Carry Yoga Mat Without Strap
What Is The Best Time To Do Yoga For Weight Loss
The best time to do yoga for weight loss is early on in the morning on an empty stomach.
However, you can also start practicing the asanas before sleeping or in the evening, at least 2-3 hours after lunch.
This might also help in better weight loss while enhancing your sleep quality.