Yoga for weight loss: Here's how experts recommend using it to increase muscle mass and burn fat.
It makes sense to tackle weight loss with a combination of healthy food and frequent exercise. However, it should be mentioned that for better and healthier habits to stick, they must natural and alright for you. It makes sense that you would want to try yoga for weight reduction if you don't enjoy working up a sweat on a treadmill or stationary bike. Yoga is a kind of exercise and may aid in calorie burning, but it's also all about finding your spiritual balance and connecting your mind and body.
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According to Fatima Cody Stanford, MD, MPH, an obesity medicine specialist and associate professor of medicine and pediatrics at Massachusetts General Hospital and Harvard Medical School, yoga "may have some advantages in relation to weight loss." Science supports this. She cites a 2021 research that found that this practice combined with a diet low in calories and fat might aid in burning fat and weight loss. The study also highlights that and yoga appears to be most advantageous for weight when accompanied with a behavioral intervention for weight control.
In addition, yoga can also enhance cardiorespiratory fitness in addition to encouraging weight reduction, mentions Dr. Stanford. Studies have also linked Yoga to maintaining weight after it has been lost.
According to yoga teacher Alli Bradley of Private Yoga Soho, there are many different types of Yoga, and how successful it is for weight reduction truly depends on the style. Because Vinyasa is more dynamic, she advises Vinyasa over restorative yoga for anyone wishing to use yoga as a weight reduction technique. She says : ‘’More heat is produced and muscles build up’’.
Check out on the experts:
Dr. Fatima Cody Stanford, MPH, is a widely respected authority in obesity medicine both domestically and abroad. Numerous organizations, including the American Medical Association and American College of Physicians, have awarded her prizes for her work. She works as a professor at Harvard Medical School and Massachusetts General Hospital.
Vinyasa and restorative yoga are two of the many yoga techniques that Alli Bradley provides in her one-on-one Yoga lessons. She is a trained dancer, practices somatics, and energy. Alli Bradley has also completed 200 hours of yoga training at a Yoga studio in New York City.
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What are some of the benefits of Yoga ?
Although yoga has many benefits, there are a few specific characteristics of the practice that make it effective for losing weight.
It helps burn calories.
Given the wide variety of practices and the variability in each class, it is difficult to pinpoint the exact quantity of calories that yoga burns. But according to Dr. Stanford, a 30-minute session may help burn roughly 120 calories.
she explains that compared to other kinds of exercise, yoga burns fewer calories. However, lengthier workouts at a greater intensity may burn more calories.
But keep in mind that you should combine yoga with other exercises if losing weight is your objective. High-intensity interval training, according to her, "has the best potential of promoting weight reduction."
Yoga helps relieves tension and stress.
According to Dr. Stanford, stress makes your body accumulate fat, especially around your stomach and waist.
A 2011 study published in the Journal of Obesity found that mindfulness-based exercises like yoga can help you reduce stress and help you maintain or lower your body fat.
Yoga is regarded as a stress-reduction and management technique, according to Dr. Stanford.
It could improve your sleep.
Dr. Stanford explains that practicing mindfulness and reducing stress can enhance sleep, which enhances the regulation of the brain's pathway that control weight.
According to a 2018 study published in the journal BMJ Open Sport & Exercise Medicine, those who routinely slept less than the recommended seven hours a night were more likely to have higher average body mass indices and acquired obesity than those who slept more.
Getting started with Yoga at home.
Actually, you don't require much to start yoga at home.
Bradley advises purchasing a high-quality yoga mat, i.e., one that offers your body ample padding so you can go through poses without slipping. If you have tight hamstrings or hips, a block and strap may also be useful to you.
It's up to you to choose the yoga class and teacher that work best for you.
There are local studios in many towns and cities, but you can also go for yoga courses online, for example, the Yoga Burn course. In the end, it could take some trial and error until you discover a source that you prefer.
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Try these 7 yoga poses at home.
Yoga is a sequence of stances used to help create an experience, however certain poses are more effective than others for gaining muscle and losing weight.
To obtain most of it, Bradley suggests including the followings to the mix.
Downward dog : In this position, you bend your body into a V shape in the downward dog position. Your feet should be on the ground with your toes facing forward and your hands on the ground in front of you. Your arms, legs, and abs may be worked while you practice this position.
Plank : With your hands and toes on the ground, you should keep your body in a straight, horizontal line. Holding this position, according to Bradley, will activate your core.
Side plank : Similar to a "normal" plank, a side plank is performed with one arm and leg on the floor and the other is balanced over it. According to Bradley, it also engages some of your side oblique muscles and your core as well.
Chair position : Begin by standing, bend your knees, and pull your butt back as though you were sitting on an imaginary chair. Bradley notes that you "get good glute and quad activation."
Warrior 1 : To do this, one must be standing on the ground with both feet. Your front foot is pointing forward, and your rear leg is positioned behind it and pointing outward. Your rear leg should be straight, and your front knee should be bent. Your head and torso should be oriented forward, and your upper body should be straight. You're holding up your hands and arms. According to Bradley, "all of the warrior postures are fantastic for energizing your legs and core."
Warrior 2 : The posture of the warriors 1 and 2 is similar. However, your torso should open up to one side and your arms should be in a straight, horizontal line.
Warrior 3 : To do warrior 3, you must move your weight from warrior 1 forward such that you are standing on one straight leg. You hold your arms straight in front of you, parallel to the floor.
Again, it's usually best to combine yoga with other types of exercises, such as those proposed by HIIT, if you're interested in trying Yoga for weight loss.
However, including yoga into your routine may help you lose weight and develop a better mindset in the process.
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