Can You Lose Weight While Practicing Yoga?

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Practicing yoga supports physical and mental development and is also an effective tool to help you lose weight, especially with active yoga exercises. Many experts have also agreed that yoga works in different ways to bring about the right weight.

1. Yoga and the mind

The spiritual and spiritual aspects of yoga focus on developing the mind, increasing your awareness on many levels. Yoga makes you more aware of how different foods affect your mind, body, and spirit. Research suggests that unhealthy foods can be countered by the development of mindfulness through yoga and comfort eating.
Yoga is said to be especially beneficial for those who are struggling to lose weight in other ways. One meta-study reported that mind training has positive short-term benefits associated with eating and participating in physical activity. Although there is no direct impact on weight loss, it is thought that weight loss is associated with longer periods of mind training. However, further studies are still needed to prove the effects of yoga for weight loss.
You are advised not to practice yoga on an empty stomach, you may find that you should eat healthy before doing yoga. After a yoga session, you may crave raw or unprocessed foods. You can also learn to chew more thoroughly and eat more slowly, which leads to less food consumption.

2. Yoga and good sleep

Practicing yoga can help improve sleep quality. You will find that you can fall asleep more easily and sleep more deeply with regular yoga practice.
Quality sleep is often associated with weight loss. One study found that people who restricted their sleep to 5 times per week lost less fat than a group that followed their normal sleep habits. Both groups restricted the number of calories they consumed, suggesting that sleep loss has an adverse effect on body composition, including fat loss.
Yoga nidra, a form of guided relaxation lying down. Exercise can help you sleep more deeply. You can also set up during yoga nidra, which can help you develop your weight loss goals.
One study found that health care workers who practiced yoga nidra for 8 weeks had increased levels of attention, including: acting with awareness and non-judgment of inner experiences. Levels of somnolence were not significantly different at the time of follow-up. However, this score improved the longer people practiced. More in-depth large studies are needed to extend these findings.

3. Yoga and calorie burning

Although yoga is not traditionally considered an aerobic exercise, there are some types of yoga that are more physically beneficial than others. Dynamic, high-intensity yoga styles help you burn the most calories and can prevent weight gain.
Ashtanga, vinyasa and strength yoga, examples of types of physical yoga. Vinyasa and strength yoga are often offered at hot yoga studios. These types of yoga keep you moving almost constantly, helping you burn calories. Practicing yoga can also help you build muscle and improve your metabolism. While restorative yoga isn't a particularly physical type of yoga, it does help with weight loss.
Yoga for Weight Loss for Beginners: One study found that restorative yoga was effective in helping overweight women lose weight, including belly fat. A review of studies shows that yoga is a promising way to help with behavior change, weight loss, and maintenance by burning calories, improving alertness, and reducing stress. These factors can help you reduce your food intake and be aware of the effects of overeating. More high-quality, in-depth studies are needed to expand on these findings.

4. Time to practice yoga helps to lose weight

Do yoga regularly to lose weight. You can exercise more actively, more intensely at least three to five times per week for as little as an hour. On other days, balance training with gentler, more relaxing exercise.
Hatha, Yin and Restorative Yoga classes are all great options. If you are a beginner, start slowly and gradually build up your practice. This allows you to build your strength and flexibility and prevent injury. If you don't have time for a full class on certain days, practice on your own for at least 20 minutes. Allow yourself one full day of rest each week. Combine your yoga practice with activities like walking, biking, or swimming for added cardiovascular benefits.
As part of your routine, avoid stretching immediately after yoga, especially if it's a hot yoga practice, as you can become dehydrated during the practice.

5. The poses to do yoga at home

You can start doing the pose with the following movements:
Sun Salutation: Do at least 10 sun salutations. You can increase the intensity by holding certain poses for longer periods or increasing the speed. Boat Pose: This pose engages the entire body, especially the muscles, and relieves tension. Plank Pose: Spend 10 to 20 minutes doing variations of Plank. You need to commit to yourself and your practice if you want to practice yoga to lose weight. Make small, gradual changes and set modest goals to make them more likely to happen. Working hard not only helps you lose weight, but also improves your physical and mental health.
For more information about yoga practice and healthy weight loss, you can visit Vinmec International General Hospital website for more reference.

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Reference source: healthline.com - mayoclinic.org - verywellfit.com