There are many physical and mental health benefits of yoga. However, on the surface it may appear as a very gentle form of activity, prompting potential practitioners to wonder, is yoga good for weight loss?
As someone whose teenage years happened in the early 2000s, I also plagued myself with questions about the best ways to lose weight. The funny thing about yoga is that in addition to helping me keep fit and active, it provided a much-needed perspective.
The answer to the titular question is not quite as straightforward as some people would like. Just like with other topics we explore on Yogajala, I want to provide the most nuanced and detailed account.
5 Weight Loss Factors
No matter what brands and influencers say, losing weight is not a simple equation like “calories in, calories burned”. There are many factors that influence our weight and body shape. It is important to take them into consideration when embarking on a fitness journey.
1. Lifestyle
A person’s overall lifestyle has a much larger influence on their fitness than their weekly exercise.
Only one in three adults between the ages of 18-65 meet the recommended requirement of weekly physical activity amounting to 150-300 minutes1 WHO. (2022, October 5). Physical activity. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/physical-activity. Compared to the rest of your week, that barely scratches the surface!
In addition to your levels of activity, your work, sleep quality, and stress levels play a major part in how your weight loss journey may unfold. Coincidentally, yoga can have a positive effect on improving your sleep and reducing stress, in addition to burning calories.
2. Diet
While I can’t stand cliches like “abs are made in the kitchen”, there is no denying that food choices and nutrition affect your well-being.
Sadly, there is a lot of conflicting information when it comes to nutrition, so if you want to complement your yoga regimen with changes in your diet, it’s best to consult a registered dietitian. This is also a great option for someone who has dietary restrictions or struggles with disordered eating.
3. Hormones
Hormonal balance is crucial for maintaining a healthy weight and body composition in both men and women. When your hormones are out of whack, it can affect your appetite, energy levels, moods, and more.
Yoga can be a good way to alleviate some of the symptoms associated with hormonal imbalance. However, if hormones are the reason your body changes in shape, exercise alone won’t do the trick.
4. Genetics
Another major factor affecting your weight is genetics. They can determine your body type, and influence your metabolism, appetite regulation, and predisposition for certain physical activities.
Accepting your genetics can be humbling, but it can also empower you to make healthy choices based on how you feel as opposed to your appearance.
5. Type of Exercise
There is an entire array of strength-based and aerobic exercises, all of which can have a different effect on your body.
Even within each type of yoga, you have styles that are so vastly different, it’s almost a surprise they both fit under the same umbrella. As such, your weight loss journey will certainly be different based on your chosen style of yoga.For more cardio pumping yoga styles, try ashtanga or vinyasa. For more muscle building yoga styles, try power yoga or incorporate longer holds in your regular yoga practice.
Is Yoga Good for Weight Loss
Everything else aside, if you’re looking for an enjoyable and sustainable form of exercise to manage your weight, yoga is an excellent option.
Speaking from personal experience, yoga can be incredibly effective in helping you reach specific goals, as well as improve your overall fitness levels.
Let’s talk about why yoga stands a step above other forms of exercise when it comes to weight loss.
1. Yoga is Sustainable
Some people may disregard yoga as an efficient fitness tool because of its low impact on the body. However, moderate physical activity can be more effective long-term due to a lower risk of injury and shorter recovery times.
It is worth noting that enjoyment is a major factor in making exercise sustainable, too. The more you love it, the more likely you are to stick with it instead of viewing it as punishment.
So far, yoga has been the only physical activity I have practiced consistently for nearly a decade. It also helped me discover the joy in movement, opening my mind to other forms of exercise.
2. Variety
The vast catalog different form of yoga has a practice for every taste, pace, and ability level. It makes yoga an accessible tool for weight management for a wide audience.
Furthermore, it’s possible to modify the practice to account for injuries, disabilities, chronic pain conditions, or menstrual cycle.
3. Budget-friendly
Another point of accessibility, practicing yoga does not require much (if any) expense aside from a yoga mat. Someone who cannot afford an in-person class, gym membership, or a swanky bicycle can take advantage of numerous online yoga resources and community yoga group classes.
4. Infinite Increase in Intensity
When it comes to weight management, it is a common tactic to increase the intensity of exercise to prevent stagnation. With yoga, the potential for progression is infinite.
No matter what level you start at, you will never outgrow yoga. As you progress through the different asanas and transitions, there will always be more challenging variations waiting ahead.
5. Great in Tandem With Other Sports
While yoga is great for weight loss and fitness in its own right, it also works as a complementary practice. This offers practitioners even more opportunities to find a combination of exercises that works for their body and their schedule.
6. Mindset Reset
The mindfulness aspect is arguably the most important reason why yoga is a good tool for weight management. Yoga can help you learn how to listen to your body, move with joy, and treat your body with respect.
As someone with a history of disordered eating, yoga helped me completely reimagine exercise. It showed me that there is more to fitness than appearance. Instead, I can focus on getting stronger and more flexible, moving without pain, and finding ease in previously challenging asanas.
You can also take it a step further and incorporate yogic principles into other aspects of your life, particularly in the context of a weight loss plan. Practice mindfulness and aparigraha (non-greed) in regard to food. Apply the principle of ahimsa by approaching your body with kindness. Find gratitude in every opportunity to move and breathe.
Set Yourself Up for Success
Ready to get started? Let’s go over some ground rules on how to take advantage of yoga successfully and sustainably.
- Fuel your body. Just because you’re trying to get into shape, does not mean you need to run on an empty tank.
- Pace yourself. The yoga journey is a marathon, not a sprint. It takes time to get to grips with it, not to mention to start noticing changes.
- Discover your love for yoga. Take some time to figure out what type of practice you enjoy. Once you discover what agrees with your body and mind, you will be looking forward to each session.
- Reward yourself. It might take some time to get to where you want to be. Set intermediary goals and treat yourself to some new workout clothes, yoga gear, or a spa experience.
FAQs
Is hot yoga good for weight loss?
Without getting too technical, there is definitely some correlation between hot yoga and weight loss. Due to the raised temperature, the practitioners’ heart rate tends to also be higher during hot yoga compared to a regular class.
However, the difference is relatively minor. My advice would be to only do hot yoga for weight loss goals if you actually enjoy it. Otherwise, the more sustainable option is a non-heated class.
What are the best styles of yoga for weight loss?
As we already covered, yoga is an entire spectrum ranging from complete stillness to continuous movement.
Typically, practitioners whose goal is to lose body weight are recommended to choose more physically demanding yoga styles. Traditional Ashtanga, Vinyasa Flow, Rocket Yoga, and pretty much any style with “Power” in its name are the top contenders.
The downside is that these classes tend to be aimed at intermediate students. If you’re a complete beginner, I recommend finding a Hatha or Iyengar yoga class open to all levels. This way, you can modify the intensity of your practice to your fitness level.
Are there postures or sequences that target specific areas of the body?
The idea that you can lose volume by targeting a specific area of your body with specific yoga poses is a myth. Unless, of course, you resort to plastic surgery. Where and how our fat stores are distributed throughout the body is mostly determined by our genetics.
However, yoga can definitely help you target specific areas and body parts to build muscle mass and flexibility. You’d be amazed how much the shape of your body can transform in the process!
I have physical limitations or injuries. Can I still practice yoga for weight loss?
Absolutely! Yoga is one of the most accessible exercise options because it can be modified to cater to injuries, disabilities, and chronic conditions.
Be sure to speak to your teacher before class to inform them of your limitations. This way, they will be able to give you specific adjustments and generally keep an eye on you.
If you reside in a larger body, it is also important to seek out a yoga instructor who understands the challenges you face and provides reasonable modifications.
Here is the perfect example of an inclusive yoga session that makes you break a sweat!
