Can yoga really help you lose weight quickly? Absolutely! Let’s explore how and why it works!
You’re on another weight loss journey, determined to stick with it this time. You hit the treadmill hard, believing that the more effort you put in, the better the results. Yet, the scale doesn’t budge, and those intense workouts leave you feeling ravenous afterward.
You think you’re doing everything right—counting calories, eating healthy, and pushing your heart rate to the max. You’re convinced you’re burning more calories than you consume, but the weight just won’t come off.
Most weight loss programs focus on burning more calories than you take in. I’ve been there too! I started running in college and kept it up almost every day for eight years. My weight fluctuated from overweight to underweight and everything in between. Everyone said running was the best way to lose weight, right? It’s hard to argue when you feel completely wiped out afterward.
But I never felt like I found what truly worked for me until I discovered yoga. Initially, I dismissed it as just light stretching and deep breathing, but I was completely mistaken.
Yoga can create changes in your brain, lifestyle habits, and hormones that help you lose weight more effectively than other exercise programs.
You probably know that yoga is calming. So, when trying to lose weight, do you skip yoga for more intense workouts? It’s understandable to think that the more breathless you feel, the more calories you’re burning (remember my earlier comments about running?). However, it’s not just the calorie burn from yoga that aids in weight loss; it’s the stress-relieving benefits.
Yoga enlarges the hippocampus and parietal cortex in the brain. The hippocampus helps regulate stress, while the parietal cortex enhances focus. Research shows that stressed individuals often have poorer diets. Over time, this can lead to compulsive behaviors, including overeating.
Cortisol, your stress hormone, can negatively impact your diet, sleep, skin health, and overall well-being. These factors are all interconnected in maintaining a healthy and productive life.
Try these yoga poses to alleviate stress and anxiety! Studies indicate that people who practice mindful eating weigh less than those who don’t.
What does mindful eating mean? Think about how often you eat while distracted—like in the car, watching TV, or scrolling through your phone. We’ve all done it! This habit can hinder your weight loss efforts.
Mindful eating means listening to your body’s signals. You eat when you’re hungry, not when you’re sad, bored, or anxious, and you stop when you’re full, rather than just finishing your plate.
Yoga fosters a mind-body connection in various ways. When you hold a challenging pose, you focus on it calmly and without judgment. I’ve noticed this more as my flexibility has improved. When I reach for my toes, I find myself thinking, “Wow, I’ve never seen this part of my body so closely before…”
Maybe it’s just me, but yoga enhances your body awareness more than any other exercise due to the level of concentration it requires. This awareness helps you remain observant and accepting in tough situations, which translates to mindful eating when faced with the temptation to eat for pleasure, even when it’s not the healthiest choice.
Mindful eating promotes a healthy relationship with food and your body. If you push your body to its limits daily without allowing for rest, you increase cortisol release. Research shows that less fit individuals produce more cortisol when faced with physical and mental stressors compared to more athletic people.
Cortisol isn’t entirely negative; it helps your body manage stress from exercise and emotional strain. However, it can also lead to muscle fiber deterioration and promote fat storage, especially around the abdomen.
Those new to exercise may not benefit from suddenly starting an intense workout routine, as it could spike their cortisol levels. Yoga offers a gentler way to move while lowering cortisol, whether you’re a beginner or more experienced.
Studies indicate that yoga improves insulin sensitivity. Insulin acts as a key that allows your body to utilize sugar from food. If your body resists insulin, it can’t access the energy it needs, leading to excess sugar in your bloodstream, which can cause various health issues, including weight gain. Research shows that practicing yoga helps your body respond to insulin more effectively.
Insulin resistance and sugar are often linked to weight gain. A 2011 study found that individuals with type 2 diabetes lost weight and stabilized their blood sugar levels after three months of yoga practice. In contrast, those who didn’t practice yoga experienced weight gain.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, two out of three adults are overweight or obese. Conventional medical treatments often fall short in helping them lose weight.
One notable study on yoga and weight loss found that it helped prevent weight gain in middle age and assisted overweight individuals in shedding pounds. This research involved over 15,000 people in their 50s. Those who practiced yoga just once a week for four or more years lost an average of 5 pounds, while those who didn’t gained about 13.5 pounds.
Individuals who started at a healthy weight were more likely to maintain it through yoga. As long as you keep practicing, the benefits tend to stick. However, if you stop, unhealthy habits may return.
One of the best aspects of yoga is its accessibility. Even if you only have ten minutes a day, you can follow a routine on your smartphone or laptop. No special equipment or clothing is needed, and you can practice in the comfort of your home.
Many regular yoga practitioners feel something is missing if they skip their daily session. If you’ve been working hard to lose weight through intense cardio without results, consider trying yoga. It may seem counterintuitive to engage in something more relaxing to lose weight, but the evidence suggests otherwise.
If you’re looking for more tips and beginner poses to transform your body with yoga, my Yoga Fat Loss Bible for Beginners is an excellent resource! It includes everything you need to get started, such as a complete 12-week workout plan, a flexibility guide, and a beginner’s meditation guide.
This program is a fantastic option for those wanting to lose weight, increase flexibility, and relieve aches and pains through a calming yoga practice. It will guide you on how to effectively reduce stubborn body fat with regular yoga and features the top 50 fat-burning poses every beginner should learn.
If you enjoyed this article on how yoga can help you lose weight quickly or have any questions, feel free to leave them in the comments below!
