Can I Lose 20 Kilograms of Weight by Doing Yoga Regularly?

Group of people performing yoga on the beach
Young group doing yoga on the beach. (Image: Purestock/Purestock/Getty Images)

If you perform any exercise regularly it can help you to lose weight, and yoga is no exception. Exactly how much weight you lose will depend on your current weight, the type of yoga you do and how often you work out. For maximum benefits, combine exercise with a calorie-controlled diet.

Weight-Loss Basics

To lose weight you simply need to burn more calories -- both from exercise and from everyday activities -- than you consume. In this sense, any exercise can potentially lead to 20 kilograms of weight loss. Of course, the greater the exercise's calorie burn, the faster you will lose weight. One pound of fat is equal to 3,500 calories, and 20 kilograms is equal to about 44 pounds. This means that you'll need to burn 154,000 calories to shed 20 kilograms.

Feel the Burn

A 150-pound person will burn about 476 calories per hour doing Ashtanga, Vinyasa, classical Hatha or power yoga, according to the University of New Mexico. Doing Bikram yoga, the same person will burn about 680 calories per hour. Your calorie burn increases with weight. For instance, if you weigh 180 pounds, then you'll burn 572 calories per hour doing Ashtanga, Vinyasa, classical Hatha or power yoga and 816 calories in an hour of Bikram yoga.

Time to Lose

For a 150-pound person doing Ashtanga, Vinyasa, classical Hatha or power yoga, it will take approximately 324 hours to lose 22 kilograms. Assuming that you work out five times per week for one hour at a time, it will take about 65 weeks to lose 20 kilograms. But if you only work out for three hours a week, it will take you 108 weeks. Doing Bikram yoga, a 150-pound person will need 226 hours of exercise to lose 20 kilograms. At five hours per week, this would take about 45 weeks, and at three hours per week, it would take 75 weeks.

Safety First

To lose weight safely, you should aim to shed weight at a rate of 1 to 2 pounds per week -- approximately 0.45 to 0.90 kilograms per week. At this rate you can lose 20 kilograms in approximately 22 to 44 weeks. To do this, aim for a daily deficit of 500 to 1,000 calories. For instance, if you burn 400 calories every day doing yoga, you would need to reduce your daily calorie intake by 100 to reach a deficit of 500. To reach a deficit of 1,000, you would need to cut your calories by 900.

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