Weight loss and stress reduction often need to go hand in hand. Proper diet, physical exercise and reducing stress, according to MayoClinic.com, are all recommended in order to help lose weight. Yoga combines exercise and relaxation techniques, making it an ideal way to shed a few pounds. It is important to note, however, that physical activities can increase muscle mass. Muscle weighs more than fat, so you may not lose pounds every week. Talk to your doctor about your health, and ask for advice about how to lose weight in a healthy way.
Stress and Weight Gain
Stress can actually lead to increases in weight, states MayoClinic.com. When you are stressed, you tend to eat more, and typically not healthy foods. You may feel more inclined to eat salty, fattening or sweet foods in an attempt to fill an emotional need, even if you are not actually hungry. The midday slump may have you reaching for caffeine or a doughnut to perk up. Adding calories without exercising will increase your weight. The website recommends engaging in daily exercise, including cardio and weight-bearing exercise, as well as stress-reducing practices like yoga or meditation. Skipping meals can lead to cravings and increase stress, so the site recommends eating breakfast, lunch and dinner, and providing yourself with healthy snacks throughout the day.
Types of Yoga
There are many different types of yoga to choose from, so no matter what your physical fitness or flexibility level, there is a yoga for you. Beginner flow, or vinyasa, classes may be a good place to start. You will perform the sun salutation series, an easy series of movements which can help increase your heart rate while you perform weight-bearing exercise. Ashtanga yoga is a more strenuous, physically challenging yoga. Once you have become familiar with some of the poses and built up strength, you can try an ashtanga class. You will burn more calories and keep your heart rate higher, longer. Bikram may be more intense, as it is performed in a "hot" room. It utilizes a set series of movements designed to strengthen, lengthen, and increase your flexibility. Talk to your doctor before trying any new exercise, particularly ashtanga or Bikram yoga.
Yoga Breathing
One important part of yoga practice is emphasis on the breath, or pranayama. As you flow through or hold poses, your instructor will remind you when to inhale and exhale. She may also spend some time at the beginning of class teaching you about different breathing techniques. While there is no "right" way to breathe, there are specific patterns that can be used during restorative, or restful, poses to help increase relaxation. According to YogaJournal.com, it can help to move your belly with your breath. As you inhale, expand your belly to allow more air in, then contract it slowly to exhale. This movement also works the abdominal muscles. The website also recommends relaxing your neck and shoulders and increasing the length of your exhalation to promote calm.
Yoga and Weight Loss
Western medicine has begun to study yoga's impact on various health concerns, including obesity. In January of 2010, the "Medical Science Monitor" featured a study that investigated the impact of yoga and a diet change program in obese patients. Researchers, led by Dr. S. Telles, emphasized seated breathing techniques during the six-day program. The patients experienced positive results. Their body mass index, or BMI, decreased, postural stability and grip strength improved and they saw reduced waist and hip circumferences. The participants did experience a decrease in HDL, or "good" cholesterol, however; more studies are needed to determine yoga's effect on cholesterol.
Yoga and Stress
Other studies have delved into yoga's potential effects on stress and inflammation by looking at inflammatory and endocrine responses. One such study was published in February 2010 in "Psychosomatic Medicine." Researchers at Ohio State University measured the responses of novice and expert yoga practitioners before, during and after a restorative hatha yoga session and compared the results to a control group. The yoga participants saw an overall increase in positive affect compared to controls. In addition, researchers discovered that expert yoga practitioners' bodies had less reaction to stressful situations than novices. Their inflammatory responses were lower, leading researchers to conclude that regular practice of yoga could have "substantial health benefits."
References
- MayoClinic.com: Stress and Weight Control
- Yoga Journal: Yoga Breathing for Relaxation
- "Medical Science Monitor"; Short term health impact of a yoga and diet change program on obesity; S. Telles et al; January 2010
- "Psychosomatic Medicine"; Stress, inflammation, and yoga practice; J.K. Kiecolt-Glaser et al; February 2010
Member Comments