The relationship between yoga and weight loss has not been conclusively proved. Yogis claim that yoga can lead to weight loss, but have relied on anecdotal evidence for support. Others argue that weight loss only occurs with aerobic exercise, so only aerobic yoga styles could be linked to weight loss. Despite the debate, several things are clear: Yoga can be a successful part of a weight loss routine for individuals over the age of 40; yoga is an integral part of any weight loss/maintenance routine; and, Vinyasa yoga styles are the most likely to lead to weight loss.
Study Links Yoga to Weight Loss/Maintenance in Middle-Aged Individuals
A study conducted by Alan Kristal evaluated men and women between the ages of 45 and 55 over a four-year period and found that yoga does lead to weight loss. More significantly, the results found that regular yoga practice lead to a prevention of age-related weight gain. Individuals who practiced yoga regularly, defined as one 30-minute session per week, did not gain the weight that non-practicing peers gained over the period of the study.
Yoga Linked to Weight Loss Through "Mindfulness"
While the study did not examine the reasons behind the healthy weight maintenance/loss, Alan hypothesized that yoga leads to "mindfullness," or and individual's ability to observe what is happening within their body. This leads to a healthy relationship between food and eating, making healthy eating choices easier and overeating less likely. Additionally, it is hypothesized that practicing yoga contributes to a strong mind-body or spiritual connection which is an internal awareness that can lead to healthier food, fitness, and lifestyle choices. Practicing yoga regularly reduces age-related weight gain, especially for those individuals who are already overweight.
Yoga is an Integral Part of a Weight Loss Routine
Studies link yoga to stress reduction. As stress is a significant contributor to weight gain as well as to the failure of weight loss programs, a reduction of stress is an important part of any weight loss program. Additionally, stress has been correlationally related to abdominal weight gain, so practicing yoga can lead to a decrease in abdominal weight gain or fat storage. Practicing yoga has been found to lower levels of stress hormones, increase insulin sensitivity (which signals to the body to burn food as fuel rather than store it as fact), and build muscle mass, three elements of any successful weight loss routine. Combining yoga with other cardio exercises, a healthy diet, and enough sleep leads to a successful weight loss program.
Yoga Styles Considered to be Aerobic Exercise
In order for yoga, on its own, to be a weight loss exercise, it must be categorized as aerobic exercise, defined as any activity that leads to an increase in heart rate. Vinyasa yoga, or flow yoga, is a series of poses called sun salutations that are held for a set amount of time. It combines meditative breathing with faster, more active movements. The breathing and activity aspects of Vinyasa yoga can lead to their categorization as aerobic exercise. Ashtanga yoga, power yoga, and Bikram (hot) yoga are all categorized as Vinyasa yoga; therefore, they contain the elements necessary to be an aerobic exercise. Weight loss requires aerobic exercise, so Vinyasa yoga styles are the yoga styles most likely to lead to weight loss.
Yoga is an Important Part of a Healthy Lifestyle
On its own, yoga has not been conclusively linked to weight loss. It has, however, been linked to stress reduction, and as stress significantly contributes to weight gain, practicing yoga, as a stress reduction tool, can lead to both weight loss and healthy weight maintenance. Yoga, used in combination with other healthy choices, can be an important part of weight loss routine, especially for individuals over the age of 40. Practicing Vinyasa yoga styles can be considered aerobic exercise, and are therefore the best yoga styles to practice when the goal is weight loss.
Sources:
Prevention.com, "Yoga for Weight Loss - 5 Yoga Positions" (Accessed on May 14, 2010).
Webmd.com, "Yoga for Weight Loss" (Accessed on May 14, 2010).
Livestrong.com, "Yoga for Weight Loss" (Access on May 15, 2010).
Laura Jayne Parson - Currently pursuing a Master's degree from Westminster College in Education, a writing-intensive porgram. I graduated from the University ...
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