How to Lose Weight by Doing Yoga

Yoga has mind-body benefits, such as relaxation.
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Yoga is generally thought of as a good workout for improving mental health, balance, and flexibility, but it can also help you fight stubborn extra weight. Although it's not as intense as some types of aerobic exercise, with the right style of yoga or a great class, you can experience a tough workout that burns calories and fat. Combine yoga with moderate-intensity aerobic exercises, as well as a healthy diet, to shed extra weight, tone up and learn to relax more in your day-to-day life.

Step 1

Choose to do yoga that is described as high-paced or intense, rather than meditative, restorative, or relaxing. Styles such as Bikram, Ashtanga, Power, and certain Vinyasa classes require you to move your body quickly enough to work up a sweat and burn calories. If the pace is too slow, you might gain strength-training and mind-body benefits, but will have a hard time burning enough calories to make a dent in your weight-loss goals.

Step 2

Practice yoga at least two times per week at a minimum. It is possible that some of the weight-loss benefits of yoga come from an increased self-awareness and sense of body-related mindfulness, according to WebMD, and it requires regular experiences with yoga to continue working. Feeling happy and peaceful can lead to making positive lifestyle changes, such as eating healthier items only when you are hungry.

Step 3

Perform yoga poses that involve you supporting your own body weight in different ways. These weight-bearing poses can be considered a form of strength-training, and can provide you with weight-loss benefits that come from gaining muscle mass, such as an increased metabolism. Attempt to hold poses for as long as you can, without experiencing pain, to push your muscles as far as they can go. It is important that your yoga practice is progressive, meaning that it becomes more challenging over time, if it is going to make a difference in your weight loss goals. Keep trying new things to extend your muscles, balance, and flexibility as far as you can.

Step 4

Watch your intake of calories and keep track of the number of calories that you burn each day. Weight loss comes down to balance, and it is only possible to lose weight if you use more calories than you eat. A healthy diet rich in lean proteins, good fats, whole grains, and fruits and veggies will increase your energy levels so that you can do more each day. Yoga can only help you lose weight if your diet is on board as well.

Step 5

Include other types of physical activity in your weekly schedule in addition to yoga. Walk to work if you can, or take the stairs instead of the elevator. Add another moderate-intensity aerobic activity, such as swimming or jogging, to your weekly routine. This will ensure that you are getting enough aerobic exercise each week to lose weight and make your body healthier.

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