yoga weight loss tips
I would never imagine that I am the guy who writes about yoga. To me, fitness involved groaning in a gym, straining iron and seeking a runners high. Yoga was another–some quiet, supple, and, frankly, a bit threatening. However, my normal routine was not working after a year of stress, poor dietary habits and looking at a scale and not being pleased with the number. I was burned out.
So, I made a decision. During 30 days, I would have one main objective, which is to lose weight through a daily yoga practice. I was skeptical. I must have had every question that you currently possess: How much weight will you lose in 30 days of yoga? Is yoga to lose weight effective even? What is the duration of actual change?
This is my story. No quaintness, no pathetic language, nothing but what I did, what I ate, and the real figures of my before and after. The following are the yoga weight loss tips that worked in my case.
The Problem: My Body Was Stuck
My issue was not about not trying hard, but being not smart about it. My intense physical activities were leaving me hungry- so hungry. I used to complete a strenuous workout or a workout in the gym and then reward myself with a meal that was likely to have more calories than the one I had just lost. It was a stressful, straining, and overeating cycle. I was experiencing slow metabolism and my body was retaining weight especially in my mid section. I realized that I needed to change but I would get exhausted even to imagine another painful workout in the gym.
I needed to reset. I had to have something that would not only focus on the physical, but the mental stimuli that was causing me to engage in bad habits. That’s where yoga came in.
The Agitation: My Skepticism on Yoga to lose weight.
Let’s be real. Whenever you talk about losing weight, you consider cardio and weight training. A lot of them appear vague when you go searching “yoga weight loss before and after” stories. They discuss that they feel lighter and tighter, but I needed the numbers. Pounds. Inches.
The agitation points that I was most agitated about included:
The Calorie Burn Myth: I believed that yoga did not burn many calories at all as compared to my regular exercise routines.
The Pace: It seemed too slow. What is the mechanism of the effect of holding poses on real fat loss?
The Mindfulness Hype: I believed that the discussion of mindfulness was mere spiritual gibberish. I did not know how it would be related to a physical outcome such as weight loss.
And yet I was desperate enough to make an attempt. I made myself treat it as an experiment. I would be the case study.
The Solution: 30-Day Yoga to Lose Weight.
I did not just lay down a mat and wait luckily. I created a structured plan. My remedy was based on three pillars, which include the right form of yoga, a basic nutritional approach, and a regular tracking.
Pillar 1: Selecting the appropriate Yoga Style to Lose weight.
Yoga is not created equal, particularly when you are aiming at losing fat. A light, restorative one was not going to do. I required styles that would be able to raise my heart rate and test my muscles. I narrowed down to two major types:
Vinyasa Flow: This was my Eat Right up. Vinyasa has to do with breathing movement, the transition between one posture and another. It is lively, it never stops, and it makes you perspire. Vinyasa is capable of burning 400-600 calories in a 45-minute session that compares to a brisk walk or a light jog yet it builds lean muscle. This was a key insight for me.
Power Yoga: When I was more energetic, I decided to choose Power Yoga. It is more sportive, quicker and is aimed at development of strength and stamina. It was similar to a bodyweight training that also enhanced my flexibility.
I managed online video (Youtube is my treasure trove) and set the goal of at least 45 minutes a day, six days a week with one day of rest.
Pillar 2: The Nutritional Shift (No Dieting, Just Awareness)
It was here that the mindfulness aspect ceased being a hype and became a reality to me. Yoga makes you be mindful of your body. A week later, I began to observe the effect of various foods on me. The one day after taking a heavy and greasy meal, my practice felt numb and slow the following day.
I didn’t follow a strict diet. Rather, I simply made three changes:
I did not eat out of boredom or stress. The yoga breathing (pranayama) lessons helped me to get myself ready first and then react. I would also inhale five deep breaths when I had a craving to have a stressful bite as opposed to going to the kitchen.
I concentrated on vegetables and protein. I ensured that all meals were centered on a low-fat protein source (chicken, fish, eggs, legumes) and a lot of vegetables. This sustained me and gave my muscles the energy they required to rejuvenate.
I cut out sugary drinks. This was a big one. I took only water, black coffee and herbal tea. I would say this would have saved me 300-400 empty calories a day.
Pillar 3: The Tracking – My Before and After Data.
I needed cold, hard facts. On Day 1, I recorded my:
Weight: 198 lbs
Measuring Waist (at the belly button): 38.5 inches.
Photo: I have made a side and front photo in shorts.
This was my baseline. I committed to never stepping on the scale again until the 30 days were over because I would be influenced with the daily change and that would mess with my head.
The 7-Day Kickstart: My Week One of Yoga to Lose Weight.
The initial week was inhumane, and not like I had anticipated. It was not about fatigue in the muscles; it was about mind resistance and finding out that I had some muscles that I knew of. It was embarrassing to have a plank (Phalakasana) or go through a sequence of Sun Salutation (Surya Namaskar).
Something changed though around day five. I began to look forward to that time in the mat. It was not a gym session anymore, it was a dayly ritual in order to relax. The stress that would normally cause me to go to the fridge was evaporating on the mat. I slept longer and I was getting up more relaxed. I was already feeling it, though I was not seeing any physical changes. This change of mind, I suppose, was the most important in the whole process.
The Turning Point: Weeks 2 and 3
That is where the magic began to occur. My body adapted. Impossible poses became difficult, and then became possible. I was able to maintain a Chair Pose (Utkatasana) longer, my Downward-Facing Dog (Adho Mukha Svanasana) did not attempt to cause any trouble.
My appetite was self-controlling. I was no longer ravenous. I was eating when I felt hungry and stopping when I felt full. The yoga was reconnecting me with the real signals of my body, rather than with the emotional desires. My clothes began to be looser, particularly at the waist. The incentive was unbelievable.
The Reveal: My 30-Day Wining Results of Yoga.
The day 31 morning seemed like a mini-Christmas. I was nervous but excited. I inhaled and stood on the scale.
The Results:
Starting Weight: 198 lbs
Weight on Day 31: 189 lbs
Total Weight Lost: 9 pounds
Waist Measurement: 36.5 inches (lost 2 inches)
I was stunned. Nine pounds in 30 days? That was far more than I had lost on any heavy-handed diet or exercise program that I can remember. And the loss to my waist of two inches was the most prominent. The comparison of the before and after pictures depicted a significant change in my posture and tightness of my stomach area. I was thinner but more to the point, I felt powerful and grounded.
How Long to lose weight using yoga? My Answer.
On my experience, you will notice some first changes in the way you feel within the first week. Physical changes such as wearing clothes more fitting can begin in 2-3 weeks. A lot of weight loss (such as my 9 pounds) can most definitely be made in 30 days when the right type of yoga is coupled with mindful eating.
It is consistency and realization that yoga is not crash dieting but a long-term process of weight loss. It has nothing to do with starving. It is about developing metabolism-boosting muscle, lowering the stress hormone, cortisol (which is infamous in accumulating belly fat) and establishing a positive connection between your mind and your body. The weight is a natural by-product of such equilibrium.
My 5 Favorite Yoga Losses Tips To Men.
Embrace the Strength Poses. Give attention to muscle-forming poses. Your best friends are Warrior poses (I, II, III), Plank, Chaturanga poses, and Chair Pose. The secret of sustainable weight loss is that muscle burns more calories even when at rest.
Stop Comparing Yourself. In the gym it is all about body lifting over the other guy. It is on your own journey on the mat. It does not matter whether you are flexible or balanced. Showing up and trying does.
Breathe Like It Matters. The breath is the motor of yoga. Slow, methodical breathing fills your blood, fuels your actions, and makes you concentrated. It is also the final weapon of dealing with stress and preventing emotional eating.
Consistency Over Intensity. An hour a day practice is incomparable to 2 hours a week of practice. Turn it into an uncompromising aspect of your daily routine, such as brushing your teeth.
Support Your Practice Off the Mat. Drink a ton of water. Prioritize sleep. Eat whole foods. Yoga will help you know more about what your body requires, pay attention to it.
FAQs: Your Frequently Asked Questions, My Sincere Responses.
Q: Will only yoga help me to lose weight?
A: Yes, I did. Just yoga is somewhat of an abbreviation, though. It was yoga and the nutrition consciousness that the practice created. You cannot lose weight by practicing yoga and consuming a calorie excess. Yoga provides the means of making better decisions.
Q: I’m not flexible at all. Can I still do this?
A: This was me on day one. I couldn’t touch my toes. Yoga is not about being able to bend, but rather about being flexible. It is an outcome rather than a requirement. Modify the poses as needed.
Q: Does 30 days provide sufficient time to realize a difference in weight loss before and after yoga?
A: Absolutely. In my case study, 30 days are sufficient to change dramatically, at the scale, as well as in the mirror. The psychological and emotional transformation occurs even more quickly.
Q: What is the best thing that you have learned?
A: It’s a tie. The loss of 9 pounds was unbelievable. However, the new feeling of control over my stress and food habits was life changing. I am now no longer a slave to my desires.
My 30-day experiment may be complete, but so is not my practice. Yoga has become a regular aspect of my life. It provided me with the outcomes that I desired, albeit in a manner that was sustainable and respectful of my body. In case you are on the fence, I dare you to give it 7 days. Take time, watch, watch yourself. You may find you are in a position to surprise yourself. I know I did.