Excess body weight is associated with numerous chronic health conditions, making effective weight management strategies crucial. While standard behavioral weight loss interventions can initially reduce body weight, long-term success often remains elusive. Yoga, an ancient discipline involving physical poses, breath work, and mindfulness techniques, has emerged as a potential complementary therapy for weight loss, but it has been largely overlooked within the context of weight loss treatment. This article explores the scientific evidence and lived experiences surrounding yoga and weight loss, providing a comprehensive overview for individuals seeking effective and sustainable weight management solutions.
The Science Behind Yoga and Weight Loss
Several studies have investigated the impact of yoga on weight loss and related outcomes. A recent study examined the feasibility and effectiveness of incorporating yoga into a 6-month weight-loss program for adults with obesity or overweight. Fifty adults with obesity or overweight were randomly assigned to practice either restorative hatha yoga or more vigorous vinyasa yoga while following a 6-month behavioral weight-loss program that also included a calorie- and fat-reduced diet and a weekly group session on behavioral strategies to promote weight loss. Restorative hatha yoga focuses mostly on poses for relaxation and the holding of postures. Vinyasa yoga is a more rigorous style of yoga in which an individual moves continuously through poses. Participants were directed to practice yoga 5 days per week, starting with 20 minutes per day in the first 8 weeks and progressing to 40 minutes and then 60 minutes per day.
The study found that both restorative hatha and vinyasa yoga groups experienced significant weight loss and improved cardiorespiratory fitness, with no significant differences between the two styles. These findings suggest that either style of yoga can be a valuable addition to a weight-loss program for individuals with obesity or overweight. Study participants saw time, however, as a barrier to yoga participation, particularly as the length of the prescribed yoga sessions increased to 60 minutes. Although yoga was prescribed for 5 days per week, individuals tended to do it only 2 to 3 days.
Another randomized trial evaluated the impact of a 12-week yoga intervention, following a 3-month weight loss program, among women with overweight/obesity. Sixty women with overweight or obesity were randomized to receive a 12-week yoga intervention (2x/week; YOGA) or a structurally equivalent control (cooking/nutrition classes; CON), following a 3-month behavioral WL program. Feasibility (attendance, adherence, retention) and acceptability (program satisfaction ratings) were assessed. Treatment groups were compared on weight change, mindfulness, distress tolerance, stress, affect, and self-compassion at 6 months. Attendance, retention, and program satisfaction ratings of yoga were high. Treatment groups did not differ on WL or psychological constructs (with exception of one mindfulness subscale) at 6 months. However, among those with high initial WL (≥5%), YOGA lost significantly more weight (-9.0kg vs.
These studies highlight the potential of yoga as a complementary approach to weight loss, particularly when combined with dietary modifications and behavioral strategies.
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Psychological Benefits of Yoga for Weight Management
Beyond the physical aspects, yoga offers a range of psychological benefits that can contribute to successful weight management. Yoga is a mind-body intervention shown to improve physical and psychological well-being [10, 11], and is an effective treatment for numerous chronic conditions [12-14]. Moreover, yoga offers promise for strengthening the cognitive skills needed for maintaining important weight-related behaviors long-term. Specifically, studies show that yoga reduces stress [15] and improves mood [16, 17], self-efficacy [18], mindfulness [19, 20], self-compassion [21, 22], and distress tolerance [23, 24].
One potential approach for targeting factors associated with poor long-term WL success is yoga. Yoga is a mind-body intervention shown to improve physical and psychological well-being, and is an effective treatment for numerous chronic conditions. Moreover, yoga offers promise for strengthening the cognitive skills needed for maintaining important weight-related behaviors long-term. Specifically, studies show that yoga reduces stress and improves mood, self-efficacy, mindfulness, self-compassion, and distress tolerance.
Enhanced Mindfulness and Body Awareness
One of yoga's benefits is that it improves mindfulness of the body and awareness of body sensations. By improving mindfulness, yoga decreases emotional eating, stress eating, and binge eating. Ninety percent of subjects (n = 18) reported a shift toward healthy eating that could be categorized into three distinct subthemes: an increase in mindful eating, changes in food choices, and decreased emotional and/or stress eating. Yoga can help individuals become more attuned to their hunger and fullness cues, leading to healthier eating habits.
Stress Reduction and Emotional Regulation
Stress leads to an increase in the hormone cortisol. Yoga appears to downregulate the Hypothalamic-Pituitary-Adrenal (HPA) axis and the Sympathetic-Adrenal-Medullary (SAM) response to stress. Additionally, yoga interventions have been shown to reduce binge eating and preoccupation with food. Yoga's ability to reduce stress and improve emotional regulation can help prevent emotional eating and promote healthier coping mechanisms.
Improved Self-Regulation and Reduced Dietary Lapses
Dietary lapses can hinder weight loss and yoga can improve self‐regulation, which may protect against lapses. Yoga resulted in fewer dietary lapses and improved affect among women with overweight/obesity following weight loss. While preliminary, findings suggest that yoga should be considered as a potential component of weight loss treatment to target dietary lapses. Yoga interventions improve obesity-related outcomes including body mass index (BMI), body weight, body fat, and waist circumference, yet it is unclear whether these improvements are due to increased physical activity, increased lean muscle mass, and/or changes in eating behaviors.
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The Lived Experience of Weight Loss Through Yoga
Qualitative research provides valuable insights into the lived experience of individuals who have lost weight through yoga. A study employing a descriptive phenomenological approach explored the experiences of 20 individuals who identified as having lost weight through their yoga practice. Two distinct groups who had lost weight through yoga responded: those who were overweight and had repeatedly struggled in their attempts to lose weight (55%, n = 11) and those who were of normal weight and had lost weight unintentionally (45%, n = 9).
Several key themes emerged from the interviews including a shift toward healthy eating, the impact of the yoga community and yoga culture, physical changes associated with yoga, psychological changes associated with yoga, and the belief that the yoga weight loss experience was different than past weight loss experiences.
Shift Toward Healthy Eating
Ninety percent of subjects (n = 18) reported a shift toward healthy eating that could be categorized into three distinct subthemes: an increase in mindful eating, changes in food choices, and decreased emotional and/or stress eating. Participants reported becoming more conscious of their food choices, eating habits, and the impact of food on their yoga practice.
Impact of Yoga Community and Culture
Role modeling and social support provided by the yoga community may contribute to weight loss, particularly for individuals struggling to lose weight. The yoga network encourages positive health behaviors, and being a part of such a community can make a meaningful difference for weight loss. Going to a gym can be intimidating, and may provoke feelings of not belonging for some people with larger bodies.
Physical and Psychological Changes
Participants also described physical changes such as increased flexibility, strength, and body awareness, as well as psychological changes such as improved self-esteem, body image, and overall well-being.
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Practical Considerations for Incorporating Yoga into a Weight Loss Plan
If you are trying to lose or maintain your weight, you may want to try yoga. Yoga can also help you burn calories, as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. Here are some practical considerations for incorporating yoga into a weight loss plan:
Choosing the Right Style of Yoga
Both restorative hatha and vinyasa yoga have been shown to be effective for weight loss. Choose a style that you enjoy and that fits your fitness level and preferences. Iyengar yoga was chosen because it has a highly structured national organization. In addition, unlike some schools of yoga that focus exclusively on one aspect of yoga such as the physical postures or breath work, Iyengar yoga is a classical form of yoga with strict standardization of teaching that emphasizes a number of aspects of yoga including the physical poses, breath work, and philosophy.
Finding a Supportive Community
Practitioners should look for a safe, comfortable environment. A welcoming yoga group may help you improve your self-esteem and confidence. Look for a local studio that feels nurturing and not overwhelming, with other practitioners at your level.
Seeking Guidance from Qualified Instructors
Teachers can help beginners or those with physical limitations by modifying poses. You might have to try a few different classes before you find an instructor or a class that you like. If you can't find a local studio, there are always online options on YouTube and Instagram, with classes at all levels. There are instructors who understand what it is like to be a larger size, and having an inclusive, body-affirming attitude shows that yoga is not just for "skinny people." Some share inspirational stories of how yoga helped them overcome their own weight struggles, depression, and binge eating.
Addressing Barriers to Participation
Study participants saw time, however, as a barrier to yoga participation, particularly as the length of the prescribed yoga sessions increased to 60 minutes. Although yoga was prescribed for 5 days per week, individuals tended to do it only 2 to 3 days. Identify and address any potential barriers to participation, such as time constraints, cost, or lack of access to classes.