YOGA AND WEIGHT LOSS

Yoga is a great addition to any fitness program for its ability to improve balance and flexibility.  But what about yoga and weight loss? Several studies seem to support the claim that, indeed, yoga can help you lose weight by decreasing stress hormones and increasing insulin sensitivity, which signals the body to use food as fuel instead of storing it as fat. Here’s a closer look at a few of the studies concerning yoga and weight loss.

Restorative Yoga for Overweight Women

Is yoga more beneficial— or does it have the same benefits— as stretching  when it comes to weight loss? Marie G. Araneta, Ph.D., MPH, and colleagues  designed a study to determine what  would benefit overweight women more— a 48-week program of  restorative yoga, or a program involving  stretching exercises. Over the six months of the study period, both  groups lost weight, but the yoga group  lost significantly more subcutaneous  fat (fat that lies directly underneath the  skin as opposed to being found around internal organs, etc). The yoga group lost an average of 1.3 kg at six months, while the stretch group lost about .7 kg. In addition, the yoga group maintained the weight loss, reaching 1.7 kg at the 48-week mark.

The women in the yoga group had an average age of 55 years, while the stretch group was 54. At the start of the study, there weren’t significant differences in weight and subcutaneous fat between the two groups, and all participants had the metabolic syndrome.

It’s important to define “restorative” yoga here, as it differs from other forms of yoga. Rather than focusing on flowing body movements and balance poses, restorative yoga focuses more on relaxation and stress reduction. According to the American Journal of Managed Care, restorative yoga does involve stretching and body alignment, this type of yoga is typically performed in a reclined or seated position, with limbs and parts of the torso being supported by blankets, pillows or padded bolsters. In addition, restorative yoga poses are held longer than in other styles of yoga— sometimes as long as seven minutes— and measured breathing is an important aspect of this practice.

So why the difference in weight loss in the two groups? It’s been found that restorative yoga reduces levels of cortisol— the chemical in the body that increases with stress and has been shown to increase abdominal fat. However, when presenting the results
of the study at the 73rd Scientific Sessions of the American Diabetes Association in Chicago, Araneta said this is not an indication that restorative yoga should replace aerobic activity— instead, the practice could particularlybenefit severely obese patients who are unable to do other physical activities.

Mindfulness and Weight Loss

A study done in 2005 performed by medical researcher and practicing yogi Alan Kristal, DPH, MPH found that yoga can help people lose pounds— or at least help them from gaining weight, according to WebMD.

Funded by the National Cancer Institute, the study involved 15,500 healthy, middle-aged men and women. Participants completed a survey about their physical activity and weight between the ages of 45 and 55. In the study, practicing yoga was defined as performing at least one 30-minute session per week for four or more years. The participants who practiced yoga and were overweight to start with lost about five pounds, while during that same period those who weren’t practicing yoga gained about 14 pounds, according to WebMD.

Kristal told WebMD that from a scientific standpoint, it’s unclear how yoga could help people keep off the weight, but that most likely it’s related to yoga’s “mindfulness” and ability to help “change the relationship of mind to body, and eventually to food and eating.” In addition, yoga may also help people to be more aware of what they’re eating, and what it feels like to be full.

Hot Yoga

Many yogis have also reported weight loss from hot yoga. Hot yoga, also known as Bikram yoga, is  practiced in a room heated to 105 degrees with 40 percent humidity, and is considered by some to be the most intense type of yoga. It’s quite popular now but in case you haven’t tried it, Bikram yoga classes are 90 minutes long and include 26 postures and two breathing exercises.

According to www.bikramyoga.com, Bikram yoga works by creating a tourniquet effect: stretching, balancing and creating pressure all at the same time. Pressure is created because the blood supply in the arteries and veins is being cut off, and when released, the blood rushes through the veins and arteries, flushing them out. Although it is a higher-intensity yoga class because of the heat, Bikram yoga is for any fitness level, including those new to yoga.

So what about the weight-loss effects of hot yoga? While the scientific research on Bikram yoga is
limited, it’s been reported that Bikram yoga may help to normalize appetite and help to diminish unhealthy cravings because the digestion, respiration, endocrine, lymphatic and elimination systems begin to work together harmoniously. Other reported benefits of hot yoga include the ability for deeper stretching, better circulation, muscle and joint balance, and more.

Yoga for Overall Health

More and more yogis are spouting the weight-loss benefits of yoga and sharing their own experiences. But no matter what, yoga is a great addition to any workout program— less stress and more flexibility will certainly help you in other aspects of your training, as well as your everyday life.