Losing weight requires a heavy amount of aerobic type exercise along with restricting calorie intake. However for some, medical conditions or joint pain may limit the ability to work out hard enough to promote weight loss. In addition, emotions such as stress can lead to overeating and weight gain. In these cases, a qi gong practice can support weight loss efforts.
Qi Gong
Qi gong is an ancient practice that originated in China thousands of years ago. The term qi gong is sometimes used interchangeably with tai chi, although some practitioners teach qi gong and tai chi as very different practices. There are thousands of forms and styles of qi gong, but all combine the use of slow movement with meditation and deep breathing. The goal is to enhance the flow of vital energy or qi in the body, to improve blood circulation, enhance immune system function and improve overall health and sense of well being, says the University of Texas MD Anderson Cancer Center. While much more research is needed to fully understand the effects of qi gong on health, it is a practice that is safe for most and it may aid weight loss efforts for various reasons.
Calorie Expenditure
To lose weight you must burn off more calories then you consume. Since 1 lb. is equal to 3,500 calories, to lose 1 lb.. per week, you would need to burn off 500 calories per day through exercise, if no changes are made to diet. A qi gong practice can be very gentle or become quite a workout once you have practiced it for a while. It takes a lot of muscle strength and control to maintain your balance as you move through the various positions. Given this, a 160 lb. person can burn about 290 calories during one hour of tai chi while a 200 lb. person would burn around 360 calories, reports MayoClinic.com. This is approximately the same caloric expenditure as a brisk 3.5 mph walk. To lose 1 lb. per week, you would need to practice for about 1 1/2 to 2 hours on seven days a week. If you practice less, you can still lose weight, it would just be at a slower rate.
Stress and Obesity
Emotions such as stress, anxiety, boredom and depression can all trigger overeating, reaching for unhealthy foods, skipping exercise, drinking and smoking. Overeating and consuming too much alcohol can contribute to weight gain or halt weight loss progress. To break the cycle, MedlinePlus recommends finding alternative ways of managing these emotions such as practicing tai chi or qi gong. Before reaching for food, try a 5 to 15 minute practice to help lower stress and anxiety and improve your overall mood. It may stop you from eating or if you are truly hungry, when you are calmer, you may be more likely to reach for a healthier and lower calorie choice.
Improved Muscle Strength
Another important type of exercise for weight loss is strength training. With age and lack of activity, muscle mass starts to decline and percent body fat increases. Even without a change in weight, this can lead to a slower metabolism. Since muscle requires more calories to survive then fat does, having stronger muscles can help to boost metabolism and aid weight loss efforts. While strengthening the muscles usually requires moving against some kind of resistance such as weights, tubing or a machine; a regular tai chi or qi gong practice can also help. While research is limited, it does appear that practicing tai chi can help to improve muscular strength in the lower body, notes the IDEA Health and Fitness Association. Given the gentle nature of qi gong and tai chi, it may be a good starting place if lifting weights is too painful or not appropriate due to an existing medical condition.
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