Fat Free Yoga. Top Yoga Poses for Weight Loss. Slim Down with Yoga. Bikram Yoga Weight Loss Plan. The list goes on and on. Everywhere you look someone is selling weight loss via a crazy diet or dubious pills or powders. There's stomach stapling, belly wrapping, and cross-fitting and now, of course, yoga. With up to 2/3 of the population being overweight or obese, and 16 mission people practicing yoga, there's bound to be an overlap. But, does yoga help with weight loss? This is a tricky conversation. Because like religion, politics and your cousin's sexual orientation, weight is not a topic to discuss at the dinner table. Weight is complex, for sure.
There are claims: Here's one: "Kundalini Yoga is probably one of the very best sciences if you are interested in quick and healthy weight loss. . . utilize[s]a great deal of powerful dynamic movement, which is ideal for burning fat, increasing metabolism and consuming calories." Here's another: "Power yoga is a sport that will definitely make you sweat and burn lots of calories." There are more.
Yes, you can do power yoga 6 days a week, sweat your ass off in Bikram yoga every day, or two hours of Ashtanga each morning. If you have not increased your food intake, you will lose weight based on theory of calories in/calories out. If you're doing a gentle yoga class that is stress-reducing, you may be actually lowering your metabolism and decrease your rate of calorie burn. Shocking, I know.
But here's something you may not expect. People who do yoga lose weight. It doesn't make a difference what type of yoga and it's not about burning calories. It's something else. Something more subtle, inspiring and yummy.
Here are some reasons why yoga works as compared to other modes of exercise.
Reduced Stress - When we're under stress it's super hard to keep a healthy lifestyle and it's easy to soothe yourself with a Snickers bar or pint of Ben & Jerry's. According to some research stress hormones (cortisol) can actually increase fat stores, especially around the belly. So, any type of yoga practice that allows you to reduce your stress is helpful.
Improved Sleep - Many people feel more rested and sleep better when practicing yoga. Adequate sleep leads to better health. When you're well rested you feel saner and more in control of your life, leading to better food choices.
Increased Body Comfort - Improving your posture, your cranky lower back, those tight hamstrings and stiff neck are all outcomes of a regular yoga practice. When your body feels good, you're apt to be more active. Maybe you're encouraged to walk more, restart your tennis game, or hit the pool.
The Unmeasurable - People just feel better when they do yoga--mentally and physically. This translates into a better outlook on life, which leads to healthier life choices. As reported in William Broad's book The Science of Yoga, "The scientists were intrigued to discover . . . [yogis] nonetheless felt better about themselves. . . reported enhanced sleep, energy, health, endurance and flexibility. They described how they experienced a wide range of social benefits, including better sex lives, social lives and family relationships. . . better moods, self-confidence, and life satisfaction. With few exception, they said they looked better." Awesome.
I had the great privilege of assisting in a pilot study by UCSF Women's Research Center on the effects of Restorative Yoga on metabolic syndrome and menopause. The participants were asked to practice Restorative Yoga 3 times a week holding supported poses for up to 20 minutes. They were asked not to change their diets or start exercise programs. Voila! Yes, you guessed it, they lost weight.
If you're trying to take off some pounds, an active yoga practice is great but so is a gentle, restorative practice. Better yet, do both. I don't think there's a better combo than active movement, whether it be vinyasa yoga class, speed-walking or Zumba, paired with deep, undisturbed, warm, quiet rest. It's like a reset button for the body and soul.
Want to read some of my previous articles? You can do it here. Enjoy.
Tired and Wired
