Yoga for Weight Loss: Yoga Asanas to Lose Weight

 Yoga is an ancient practice that has been around for many millennia. Yoga provides us with tools and techniques to lead a stress-free and tension-free life.

Are there yoga asanas for weight loss? How does yoga for weight loss help reduce our weight?

Yoga poses for weight loss is an excellent form of exercise. When stressed, our bodies release a hormone called cortisol, which can cause us to hold onto extra weight, particularly in the belly area. Practicing yoga for weight loss reduces stress and cortisol levels, making it easier to shed those extra pounds.

What are some of the yoga asanas for weight loss? Let us explore.

Yoga for weight loss:

1. Sun Salutation
2. Warrior Pose
3. Bow Pose
4. Angle Pose
5. Chair Pose
6. Bridge Pose
7. Cobra Pose
8. Yoga Nidra

1. Surya Namaskar (Sun Salutation)

The king of yoga asanas, Surya Namaskar, is a series of poses often used as a warm-up in yoga classes. It works on the whole body, making it the ideal set of yoga exercises for weight loss. It tones the neck, shoulders, spine, arms, hands, wrists, leg and back muscles. The key lies in the manner in which it is done. For the best results, do it while keeping your navel tucked in.

One round of Surya Namaskar consists of two sets of 12 yoga poses each and burns up to 13.90 calories for an average weighing person. Therefore, you can set a target for yourself and slowly increase the number of Surya Namaskar rounds to 108. When you reach this number, you will find a leaner you.

Surya Namaskar helps you do 288 yoga poses in 12 minutes!

One round of Sun Salutation consists of 12 yoga poses. One set consists of two rounds of Sun Salutation:first stretching the right side of your body and then the left side. So, when you do 12 sets of Sun Salutation, you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses in 12 to 15 minutes.

Surya Namaskar calorie calculation:

One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds of surya namaskar to 108. By the time you

reach this number, you will find a leaner you.

30-minutes workout calorie meter

How much calories are you burning in your 30 minute workout?

• Weight lifting = 199 calories
• Tennis = 232 calories
• Basketball = 265 calories
• Beach volleyball = 265 calories
• Football = 298 calories
• Bicycling (14 – 15.9 mph) = 331 calories
• Rock climbing = 364 calories
• Running (7.5mph) = 414 calories
• Surya Namaskar = 417 calories

2. Virabhadrasana (Warrior Pose)

Virabhadrasana (Warrior Pose) tones the legs, arms and lower back. It also builds stamina which further aids in doing a strenuous yoga workout. While maintaining the pose, it is recommended to take ujjayi breaths (a pranayama that builds heat in the body and relaxes the mind) as it gives strength to hold the pose. Additionally, the Warrior Pose can help improve metabolism by increasing blood flow and oxygen to the muscles. As you build muscle through the Warrior Pose, you enhance your body’s ability to burn calories and fat even when resting.

3. Dhanurasana (Bow Pose)

Dhanurasana (The Bow Pose) is one of the best yoga to lose belly fat. It induces a stretch in the abdominal region, which loosens the fat and tones the arms and legs. While it may not be a direct weight loss tool, incorporating the Bow Pose into your yoga for weight loss can indirectly support weight control efforts by helping to build muscle and improve metabolism. While the Bow Pose can be a helpful addition to a weight loss plan, it should be combined with other healthy practices, such as a clean diet, to see significant results.

4. Konasana (Angle Pose)

Konasana (Sideways Bending Pose) helps burn fat around the waistline, which will ultimately be as effective as any other yoga exercise to lose belly fat. In addition, incorporating Konasana into your daily yoga routine can indirectly support weight loss efforts by helping to improve flexibility and balance, and stimulate the digestive system.

5. Utkatasana (Chair Pose)

The higher the metabolic rate, the more fat gets burnt. Utkatasana (Chair Pose) increases the metabolic rate and is one of the best yoga exercises for weight loss. When holding the Chair Pose, your muscles are working to maintain the position, which requires energy. As your muscles work, your body’s metabolic rate increases to provide the energy needed to sustain the activity. In addition, it tones the thighs, legs and knees.

6. Setu Bandhasana (Bridge Pose)

Setu Bandhasana (Bridge Pose) involves taking your chest towards the chin and massaging the thyroid gland, which helps produce the metabolism-controlling hormone. In other words, this pose improves metabolism helping to burn more fat. In addition, this pose also stimulates the abdominal organs to aid your digestion.

7. Bhujangasana (Cobra Pose)

Bhujangasana (The Cobra Pose) is a yoga posture that can help strengthen and tone your back, arms, and abdomen muscles. It may not be a direct weight loss tool, but incorporating the Cobra Pose into your yoga practice can indirectly support weight loss efforts by building muscle and improving posture. In addition, it reduces fat in the abdominal muscles and the stomach region. Practicing Bhujangasana consistently can go a long way in flattening your tummy.

8. Yoga Nidra

Sleep is associated with your weight. The less you rest, the more fat accumulates, leading to a spike in weight. Yoga Nidra is a combination of sleep and meditation with added potency to revitalize our system. In other words, Yoga Nidra is to ‘sleep consciously’. The rest that you get through Yoga Nidra is much more powerful than sleep because the relaxation happens consciously, making it the perfect yoga for weight loss.  Moreover, Yoga Nidra also helps you get better sleep. It is a relaxation technique that can facilitate stress reduction and support your weight loss efforts.

Weight Loss tips:

• Do yoga asanas for weight loss regularly: You may be practicing the best yoga poses for weight loss, but if you don’t do it regularly, you won’t see results. This is why it is essential to maintain consistency in any exercise that you do. 
• Be patient for the results: Yoga works slowly, but it does work. Don’t expect your weight to reduce immediately. Be patient.
• Add a gym workout to the routine: If you are overweight, or want to burn fat faster, it is advisable to pair your yoga to lose belly fat with a gym workout as well.
• Develop healthy eating habits: Eating habits are crucial while practicing yoga to lose belly fat. While yoga can help you burn calories and build muscle, it’s crucial to fuel your body with healthy foods and maintain a calorie deficit to see significant weight loss results. By choosing nutrient-dense foods, practicing portion control, and timing meals appropriately, you can optimize your body’s ability to burn fat and build lean muscle through your yoga practice. Some habits include saying no to junk food and soft drinks, neither overeating nor skipping meals and avoiding watching TV or chatting while eating. Adopting healthy eating habits with consistent yoga poses for weight loss can help you achieve your weight loss goals, enrich your yogic experience and improve your overall well-being.
• Go outdoors: Outdoor activities are a great way to lose fat. Combining outdoor activities with yoga can create a well-rounded exercise routine that engages different muscle groups and supports overall fitness. Outdoor activities can also provide an opportunity to get some fresh air and enjoy nature, improving mood and reducing stress levels. Allot some time during weekends for group activities like hiking and bicycling. 

tips for successful weight loss

 A balanced lifestyle and nutritious diet are key to healthy living and better weight management. Some tips for weight loss include exercising regularly, seeking social support, and keeping a food and weight diary.

Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.

“Crash diets” are not a sustainable solution, whatever perks their proponents might claim them to have. Making gradual, permanent, and beneficial lifestyle changes is essential to lose weight safely and sustain that weight loss over time.

This article provides 10 tips for weight management.

People can lose weight and help maintain this loss by taking several achievable steps. These include:

1. Eat varied, colorful, nutritionally dense foods

Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to ensure that each meal consists of fruit and vegetables, whole grains, and protein. Total fiber intake should be 25 to 30 grams (g) dailyTrusted Source.

A person should also aim to eliminate trans fats from the diet and minimize the intake of saturated fats, which has a strong linkTrusted Source to the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids or polyunsaturated fatty acids, which are types of unsaturated fat.

The following foods are healthful and rich in nutrients:

• fresh fruits and vegetables
• fish
• legumes
• nuts
• seeds
• whole grains, such as brown rice and oatmeal

Foods to limit eating include:

• foods with added oils, butter, and sugar
• fatty red or processed meats
• baked goods
• nutrient-poor processed foods such as chips or cookies

In some cases, removing certain foods from the diet might cause a person to become deficient in necessary vitamins and minerals. A registered dietitian nutritionist (RDN) can advise a person on how to get enough nutrients while following a weight loss program.

2. Keep a food and weight diary

Self-monitoring is a helpful toolTrusted Source in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every food they consume daily. They can also measure their progress by recording their weight every week.

Those who can track their success in small increments and identify physical changes are likelier to stick to a weight loss regimen. However, it is important to pay attention to whether it starts to feel obsessive or damaging to mental health.

3. Engage in regular physical activity and exercise

Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

The American Heart Association (AHA) recommends 150 minutes weeklyTrusted Source of moderate-intensity daily activity, such as brisk walking.

People who are not usually physically active can gradually increase the amount of exercise they do and its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that recording meals can psychologically help with weight loss, people may also benefit from tracking their physical activity. Many free mobile apps can help people stay motivated, accountable, and confident as their fitness improves.

If the thought of a full workout seems intimidating to someone new to exercise, they can begin by doing the following activities to help increase their exercise levels:

• taking the stairs
• raking leaves
• walking a dog
• gardening
• dancing
• playing outdoor games
• parking farther away from a building entrance

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.

However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone unsure about safe levels of exercise can speak with a healthcare professional.

4. Eliminate liquid calories

It is possibleTrusted Source to consume hundreds of calories daily by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.

Unless a person consumes a smoothie to replace a meal, they can stick to water or unsweetened tea and coffee. Adding a fresh lemon or orange to the water can provide flavor.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

5. Measure servings and control portions

Too much of any food, especially those that are calorie-dense, can result in weight gain.

Estimating portions is a realistic and helpful tool for many people who do not have access to measuring tools or do not want to use them.

The following size comparisons can be useful for monitoring food intake when dining out:

• a fist is equivalent to about 1 cup, measuring portions of vegetables and fruits
• a tennis ball is equivalent to about ½ cup, measuring portions of grains such as rice or pasta
• a deck of cards is equivalent to about 3 ounces, measuring a portion of fish, chicken, or other meats and meat substitutes
• a thumb is equivalent to about 1 tablespoon, measuring a portion of any nut butter, olive oil, or salad dressing

These sizes are not exact, but they can help people moderate their food intake when the correct tools are unavailable.

6. Eat mindfully

Many people may benefitTrusted Source from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.

People becoming more in tune with their bodies may lead to making healthier food choices.

People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.

It is important to focus on being satisfied after a meal rather than full and to remember that many “all-natural” or low fat foods are not necessarily healthy choices.

7. Stimulus and cue control

Many social and environmental cues might encourageTrusted Source unnecessary eating. For example, some people are more likely to overeat while watching television, and others have difficulty passing a candy bowl to someone else without taking a piece.

By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.

8. Plan ahead

Stocking up with nutritious food for structured meal plans will result in more significant weight loss. Prepping ahead, such as washing and peeling fruits and veggies, can also help make healthier food choices.

Limit the amount of highly processed snack foods and desserts in the home, and make sure to keep ingredients on hand to make quick, nutritious meals. This can help minimize mindless eating and make it easier to make healthier food choices.

Planning food choices before social events or restaurants might also make the process easier.

9. Seek social support

Embracing the support of loved ones is an integral partTrusted Source of a successful weight loss journey.

Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.

Other avenues of support may include:

• a positive social network
• group or individual counseling
• exercise clubs or partners
• employee-assistance programs at work

10. Stay positive

Weight loss is a gradual process, and people may feel discouraged if their weight does not reduce at the rate they had anticipated.

Sticking to a weight loss or maintenance program will be more challenging on some days than others. A successful weight-loss program requires perseverance and not giving up when self-change seems too difficult.

Some people might need to reset their goals by adjusting the total number of calories they aim to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.

Losing weight

Successful weight loss does not require following a specific diet plan. Instead, people can focus on eating nutrient-rich foods and moving more to achieve a negative energy balance.

Weight loss primarily dependsTrusted Source on reducing the total intake of calories, not adjusting the proportions of carbohydrates, fat, and protein in the diet.

The best way to avoid regaining lost weight is to follow a weight maintenance program that includes healthy eating habits and regular physical activity.

Prescription weight-loss medications may benefit people with a body mass index (BMI) equal to or higher than 30 and no obesity-related health problems. They might also be suitable for people with a BMI equal to or higher than 27 and obesity-related diseases.

However, a person should only useTrusted Source medications to support lifestyle modifications. If attempts to lose weight are unsuccessful and a person’s BMI reaches 40 or over, surgical therapy is an option.

Frequently asked questions

What is the best way to lose weight?

The best way to lose weight is to focus on eating fewer calories with healthful food options and moving more to achieve a negative energy balance.

How can a person get serious about losing weight?

The Centers for Disease Control and Prevention (CDC)Trusted Source recommends a lifestyle that includes good nutrition, regular physical activity, and avoiding stress to help support a moderate weight.

Summary

Following a nutritious diet can help support weight management. Other ways to lose weight can include exercising regularly and keeping a food and weight diary.

Regaining weight after a loss is common, but it is important not to be discouraged. Weight maintenance has many challenges, but eating nutritious foods and consistent exercise ensures a person is always on the right track.

Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.