Is Yoga Good for Weight Loss?
Key takeaways:
Yoga reduces stress, improves sleep, promotes mindfulness, and burns calories.
Research suggests the physical and mental effects of yoga can help you lose weight.
The best yoga style for weight loss is one you enjoy.
From increased flexibility to better balance, yoga offers a range of health benefits. But is yoga good for weight loss too?
You might not think so, especially because yoga poses may not burn as many calories as cardio exercises. But research suggests that yoga may aid weight loss by reducing stress, improving sleep quality, and promoting habits with health benefits.
Learn more about how yoga may support weight loss, and get tips on how to get started.
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How can yoga promote weight loss?
Yoga combines mental and physical benefits that can help you shed pounds. Let’s explore how a yoga practice can fit into your weight-loss routine.
Reduces stress
One of yoga’s biggest draws is its ability to lower stress. In fact, yoga has been shown to boost GABA levels, a brain chemical that reduces stress. And it does so more than activities like walking. Yoga, which includes meditation exercises, may also increase the natural production of uplifting brain chemicals like dopamine and serotonin.
That’s good news if you’re looking to lose weight. Long-term stress can affect your weight, especially if you use food to cope. Stress triggers the release of cortisol, a hormone linked to obesity. Cortisol raises insulin levels. That in turn causes blood sugar to drop and cravings for fatty, sugary foods to increase.
Practicing yoga may help you calm down and shed stress-related pounds. In one study, women considered overweight practiced restorative yoga for 6 months. Restorative yoga is a slow-paced practice designed to relieve stress. The participants lost more than 2.5 times as much fat as those who practiced a stretching routine. The researchers think this difference is thanks to restorative yoga’s cortisol-lowering effects.
Supports better sleep
Another upside of using yoga to reduce stress is that it can promote better sleep. At least, that was the case for more than half of people who practiced yoga, per a national survey.
A small study found that older adults who regularly practiced Hatha yoga had fewer sleep disturbances and better sleep quality than those who didn’t. Hatha yoga is a gentle practice that often includes physical poses and breathing exercises.
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Getting enough sleep can support your weight-loss goals and improve your well-being. In one study, adults who were considered overweight slept for 2 more hours each night (getting 8.5 hours per night). The extra sleep helped them curb their daily food intake by 270 calories. And they lost over 1 lb in 2 weeks. For contrast, those who slept less than 6.5 hours per night ate more calories and gained about 1 lb during the same timeframe.
Promotes mindfulness and healthier habits
Yoga emphasizes self-awareness. You’re encouraged to focus on your body and breathing as you move through the poses. This awareness can follow you even after you leave the mat.
One study suggests that developing mindfulness through yoga can help you resist unhealthy foods. You may also become more in tune with your body, helping you notice when you’re hungry versus turning to food out of habit.
Plus, a CDC survey revealed that about 9 in 10 people who practice yoga do it for wellness or overall health reasons. Many people reported that yoga led to healthier habits. Some said they exercised more, quit alcohol or cigarettes, and made better food choices.
All of these behavioral changes can help you reach a comfortable weight.
Burns calories and strengthens muscles
Yoga poses may burn fewer calories than cardio exercises. Still, any physical activity can help you burn calories and promote weight loss.
In addition, studies suggest that yoga may help you develop muscle tone and strength. Adding muscle speeds up your metabolism. That’s because muscle burns calories even at rest. Pairing regular exercise with other habits, like a balanced diet, can go a long way toward weight loss.
Is yoga strength training or cardio? It could be both, depending on the style. Learn more about the best yoga styles to burn calories and strengthen muscles.
Losing weight takes time. Try these proven tips for sustainable weight loss.
Should you do cardio before or after weights? Find out what experts say about the best strategy to lose weight and reach other fitness goals.
What types of yoga are best for weight loss?
Any yoga style can promote weight loss by reducing stress, boosting mindfulness, and improving sleep.
However, more intense styles tend to be best for weight loss, like:
Vinyasa
Ashtanga
Power yoga
These types of yoga are more active. That means they burn more calories than gentle styles like Iyengar. But fitness-focused yoga styles still offer relaxation and mindfulness perks. So, you’ll score multiple physical and mental benefits for weight loss.
Still, the best types of yoga for weight loss are the ones you enjoy. You’re more likely to stay consistent with yoga if you like it. Consistency with any exercise is key for seeing weight-loss results.
How often should you practice yoga?
How often you practice yoga depends on your preferred style and whether you do other workouts during the week.
Generally, gentle yoga styles like Iyengar can be practiced more often than active styles like Vinyasa. The more prolonged and intense the yoga session, the more time you need to recover before repeating.
If you’re new to yoga for weight loss, start with two weekly sessions. If two yoga sessions a week isn’t enough, add one or two more.
Pick a yoga style that appeals to you. Pay attention to how you feel during and after your practice. Ease off if you feel sore, tired, or experience pain.
And remember, it's important to develop a complete fitness routine with various exercise styles. Include weekly cardio and strength-training workouts in addition to yoga. Experts recommend doing 150 minutes of moderate cardio and 2 strength-training sessions per week.
The bottom line
Yoga and weight loss may seem like an odd pairing, but it works. Research shows that yoga reduces stress, improves sleep quality, promotes habits with health benefits, and burns calories. These benefits can help you lose weight and boost your overall health. Choose a yoga style you enjoy to stay consistent.
Why trust our experts?
References
Bankar, M. A., et al. (2013). Impact of long term yoga practice on sleep quality and quality of life in the elderly. Journal of Ayurveda and Integrative Medicine.
Caffrey, M. K. (2013). Restorative yoga better than stretching for trimming subcutaneous fat in overweight women. American Journal of Managed Care.
Centers for Disease Control and Prevention. (2023). Physical activity for adults: An overview.
International Sports Sciences Association. (2021). How often should you practice yoga to see results?
Jackson, S. E., et al. (2017). Hair cortisol and adiposity in a population-based sample of 2,527 men and women aged 54 to 87 years. Obesity.
Krishnakumar, D., et al. (2016). Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety-a modern scientific perspective. Ancient Science.
MedlinePlus. (2020). Muscle cells vs. fat cells.
Ross, A., et al. (2016). A different weight loss experience: A qualitative study exploring the behavioral, physical, and psychosocial changes associated with yoga that promote weight loss. Evidence-Based Complementary and Alternative Medicine.
Streeter, C. C., et al. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. Journal of Alternative and Complementary Medicine.
Stussman, B, J., et al. (2015). Wellness-related use of common complementary health approaches among adults: United States, 2012. Centers for Disease Control and Prevention.
Tasali, E., et al. (2022). Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: A randomized clinical trial. Journal of the American Medical Association Internal Medicine.
