Losing weight is challenging and there are many programs and options on the market that claim to promote fast weight loss. However, to lose weight safely and more importantly keep it off, it is necessary to adopt healthy, life-long habits that combine watching calories and getting enough exercise. For some, traditional forms of aerobic exercise may be too strenuous on the joints and this is where yoga can help. A daily yoga program can offer techniques not usually taught in weight loss programs, to help support weight loss and prevent weight regain.
Considerations
When it comes to weight loss, the bottom line is that less calories must be eaten than are burned off, states the Centers for Disease Control and Prevention. Even the best exercise or yoga program needs to be combined with healthy eating in order for weight loss to occur. Current recommendations for weight loss include cutting back on calories so that one to two pounds is lost each week. Since one pound is equal to 3,500 calories, to lose one pound per week, it is necessary to cut 500 calories per day from the diet. To lose two pounds, 1,000 calories must be eliminated every day. However, exercise also counts. The same weight loss can be achieved by exercising enough to burn off 500 to 1,000 calories per day. Exercise and diet can be combined as well for even better results. The CDC states that in terms of exercise for weight loss, it takes about 60 to 90 minutes of moderate level exercise on most days of the week.
Identification
Yoga is an ancient form of exercise that dates back thousands of years. To date there are hundreds of forms of yoga to chose from. Most forms combine physical postures (asanas) with breathing exercises (pranayama) to help unite the mind and body. Some forms incorporate chanting and prayer as well. Yoga should be done in meditative state so that attention can be placed on the body, to know how deep or easy to go. Some forms of yoga offer a more physical practice, while others are more meditative. While yoga is not as strenuous as aerobic type exercises, it does offer techniques that support weight loss.
Benefits
A gentle yoga practice may not burn the required amount of calories to support weight loss. However, individuals who are severely deconditoned and overweight, may initially experience some weight loss even with a gentle practice. According to the National Center for Biotechnology Information, a group of 47 obese individuals who participated in 5 hours of seated yoga every day, combined with a low fat, high fiber, vegetarian diet, were able to reduce their body mass index (BMI) by 1.6 percent over a 6-day period. As with any form of exercise, the more vigorous it is, the more calories are burned off. However, the amount of calories burned is also based on gender, age, current weight and other factors. While it may be necessary to start slowly, once a daily yoga practice can become more vigorous, better results may be seen. Yoga practices such as vinyasa yoga or yoga flow and power yoga classes, can become quite aerobic which will help to condition the body. However, they are not the best choice for beginners.
Features
Sometimes weight gain is due to a medical condition such as a thyroid disorder. In other cases it can be traced back to unhealthy lifestyle choices. Unhealthy lifestyle choices are more likely to be made during times of stress, warns the Mayo Clinic. Stress can lead to eating unhealthy foods, eating too much food and staying away from exercise. However, yoga can teach healthier skills to keep stress levels low, which may in turn support weight loss efforts. Yoga offers many different meditation techniques to relax the body and mind. These techniques can be practiced during class and they can also be used when feeling stressed, instead of reaching for food. A daily yoga practice can help to keep stress levels lower and offer better ways to handle the emotions and situations that lead to overeating.
Solution
Carrying extra weight can make traditional forms of exercise hard. Obesity can cause shortness of breath as well as joint and back pain, which can interfere with obtaining a moderate level of exercise. In contrast, yoga teaches deep diaphragmatic breathing which once mastered, can be used during traditional aerobic exercise to help control shortness of breath. A daily practice of holding basic postures can help to build muscle strength and improve flexibility which can ease joint pain. The Yoga Journal website, also suggests using yoga to help connect with the body to learn personal limits. All of the above can be used to help an overweight and deconditioned person slowly and gently, work up to a more advanced level of exercise, or a moderate level yoga practice which will burn more calories.
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