Stretched Thin: Can Yoga Help You Lose Weight?

Having recently been diagnosed with the autoimmune cause of hypothyroid, Hashimoto’s disease, I was expecting my endocrinologist to prescribe medication, workouts, and dietary changes. So, when (along with all of those) he suggested yoga, I assumed it was for weight loss through yoga. 

Silly me.

It was to calm me down, which is what the over 3,000-year-old practice is known for. In its ancient avatar, the spiritual practice of yoga aimed to still the mind and lead to a union or balance between the body and mind. Over centuries, with the evolution of the ancient practice and the formation of new schools and types (hot yoga, power yoga, etc.), practising yoga for weight loss has become increasingly common.

The thing is, yoga is like an over-achieving frontbencher. It’s great for a variety of things. 

We turn to yoga for weight loss, flexibility, and better cardiovascular function to reduce stress, improve mindfulness, and even giggle our way to better health with laughter yoga.

All of these concerns — be it reducing stress, bettering physical health, or losing weight — can be worked upon by practising some form of yoga. Let’s understand how to use yoga to get better sleep and for mindfulness and how the two can influence weight loss associated with yoga. 

Naturally, we dive into how to use yoga for weight loss too.

As Julie Andrews sings in The Sound of Music, let’s start at the very beginning. Described as being derived from the Sanskrit root word ‘Yuj’, which means ‘to yoke’ or ‘to unite’ — the practice of yoga is focused on achieving harmony between the mind and body.

Dimple Mehta, a certified yoga teacher with over 15 years of training and a facilitator at SRMD Yoga, explains, “Mindfulness is the awareness of one's experiences as they occur in real-time. It involves being fully present in each moment, with an emphasis on living in the present.”

Mindfulness can be applied to eating as well, and she says, “Mindful eating can significantly help with making better food choices and promoting weight loss.” Research results offer initial evidence suggesting yoga could be an effective approach for enhancing sustained weight reduction in individuals who achieve a weight loss of ≥5% through traditional behavioural therapy.

A study that focused on the behavioural, physical, and psychosociological changes associated with yoga for weight loss revealed that participants shared that practising yoga led them to be more aware of what and how much they ate. Some even said that they had stopped eating mindlessly or making ‘unconscious’ food choices and purchases. 

They even managed to track how food made them feel, with some highlighting that meat, dairy, and ultra-processed food (which studies link with inflammation and chronic diseases) made them uneasy and came in the way of their yoga practice, leading them to avoid it.

Research also indicates that yoga can help lower stress, anxiety, and depression levels, which often contribute to overeating and stress eating and can result in inflammation and bloating.

My endocrinologist sure knew what he was talking about.

Short-term trials on yoga’s effects on sleep have already shown positive results as yoga focuses on breathwork and calming you down. Over time, it can also be used as a winding-down tool before bedtime as well.

Dr Komal Jatania, MBBS, DCH, shares that if you manage to get sound sleep for even 6-8 hours (not broken or disturbed sleep), you will naturally have more energy to expend on working out. So sleeping better due to practising yoga would make weight loss through yoga easily possible.

Dimple mentions how specific yoga asanas can greatly enhance the quality of sleep by soothing the nervous system and lowering stress levels. They include: 

• Child's pose (Balasana): Stretches the back and hips, promoting relaxation
• Legs-up-the-wall pose (Viparita Karani): Reduces anxiety and fatigue, encouraging relaxation.
• Corpse pose (Savasana): Commonly used to conclude a yoga practice, facilitates relaxation

Talk to any doctor, and they’ll tell you the risks of a sedentary lifestyle, especially if you carry extra weight. Dr Jatania explains that if you have a sedentary lifestyle and have no physical constraints or comorbidities, starting a consistent yoga regimen along with dietary changes can lead to weight loss. 

Also, studies have shown that adding yoga asanas for weight loss to your workout regimen will aid calorie burning. These reports seem to back the idea of integrating restorative hatha or vinyasa yoga into a weight-loss programme aimed at obesity treatment.

Dimple explains the distinction between forms of yoga used for weight loss.

 1. Vinyasa yoga: It involves a series of poses that flow smoothly into one another. This continuous movement increases heart rate and burns more calories, making it more effective for fat loss compared to some other types of yoga. Although there is limited evidence on Vinyasa yoga burning more calories compared to traditional cardio exercise.

2. Hatha yoga: This is generally slower-paced and focuses more on static poses and alignment. It does contribute to weight loss by building strength, improving flexibility, and reducing stress. Extended periods of stress may result in elevated cortisol, which is a hormone linked to increased appetite and fat storage. Engaging in yoga, which emphasises relaxation techniques like deep breathing and meditation along with physical postures, could help in managing cortisol levels, potentially reducing hunger urges and supporting weight control.

3. Iyengar yoga: Recognised for its focus on alignment, precision, and a thorough understanding of the asanas, Iyengar introduced the innovative use of props such as mats, blocks, bolsters, belts, and bricks. This approach facilitates proper alignment and secure practice for individuals at all skill levels.

4. Power yoga: A more vigorous style that builds strength and endurance.

5. Ashtanga yoga: A challenging, fast-paced practice that can be very physically demanding.

She also mentions that even though Hatha yoga may present more of a challenge with its emphasis on maintaining poses and accurate alignment, the physical demands of Vinyasa yoga are generally higher because of its faster tempo and continuous movement. The difficulty depends on your strengths, weaknesses, and personal practice goals.

It's advisable to select a style that appeals to you and that you can consistently adhere to. If you’re going to take up a practice that you hate, find it too slow, or just can’t keep up with it, you’re naturally not going to keep going back to it. 

Think about it: no matter how good kale is for you, if you don’t like it, you’ll never drink those green juices, right? The same goes for yoga practice.

Any physical regimen, including yoga asanas that can be used for weight loss, must be undertaken along with diet and lifestyle changes. As Dr Jatania reiterates, everything requires consistency. She believes that consistently practising yoga could lead to weight loss over time.

A review funded by the National Center for Complementary and Integrative Health (NCCIH) evaluated 17 yoga-related weight management programmes and discovered that the majority of them led to slow, moderate weight loss. One of the reasons was long and regular yoga sessions — for about an hour, at least three times a week.

Based on her experience and that of her clients, Dimple advises, “Three to five times a week: This allows you to build strength, flexibility, and endurance while burning calories. You should aim for a minimum of 60-minute sessions as longer sessions can enhance calorie burn and improve muscle engagement.

Dimple shares that yoga can help reduce belly fat and improve overall metabolism. Certain asanas are particularly effective in targeting the abdominal area and boosting your metabolic rate. They are:

1. (Static or dynamic) Upward extended feet pose (Urdhva prasarita padasana) 
2. Plank pose (Phalakasana)
3. Boat pose (Navasana) — a) Purna Navasana; b) Ardh Navasana
4. Cobra pose (Bhujangasana) 
5. Chair pose (Utkatasana)
6. Twists (e.g., Bharadvaja’s Twist)

Dimple also shares her tips for boosting metabolism through yoga for weight loss:

1. Surya Namaskar: A sequence of movements done in succession, which can increase your heart rate and boost metabolism
2. Incorporate dynamic movements: Flowing through poses rather than holding them can keep your heart rate elevated.
3. Focus on breathwork: Practices like Kapalabhati (breath of fire) can energise and stimulate your metabolic rate.
4. Practice regularly: To reduce belly fat and weight, focus on a balanced diet and practice consistently.

Dimple Mehta says, “Yes, you can lose weight by doing yoga, especially if you practise regularly and combine it with a healthy diet. Various yoga practices provide different levels of workout intensity and calorie consumption.” 

Dr Jatania shares that for people with excess weight and a sedentary lifestyle, introducing yoga and sticking to a consistent regimen over a period along with dietary changes will lead to weight loss.

Yoga instructor Dimple mentions that for fat loss, Vinyasa yoga, which comprises a series of postures seamlessly transitioning into each other, is most effective.

This continuous movement increases heart rate and burns more calories, making it more effective for fat loss.

Studies on women with abdominal obesity have reflected that yoga was beneficial in lowering the waist circumference, waist-to-hip ratio, body weight, BMI (body mass index), and body fat percentage of participants, while simultaneously raising their muscle mass percentage.

Dimple backs this up, sharing that yoga can help reduce belly fat and improve overall metabolism. Certain asanas are particularly effective in targeting the abdominal area and boosting your metabolic rate (as above).

If you live a sedentary lifestyle, make healthy dietary changes, introduce yoga as a primary workout, and stay consistent, it is likely that yoga will help you lose weight over time.

As with any workout regimen, regular practice and consistency are key. Studies show that vigorous yoga at least three times a week is recommended to reflect weight loss, whereas Dimple recommends an hour-long session at least three to five times a week.