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Yoga And Weight Loss

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 14, 2017

   6 min     



We have all felt the need to lose a little bit of weight and make our bodies fit and healthy. Some opt to go to the closest gym and put yourself into a rigorous workout regime. 

But some of us need to focus on our minds too, and this is where Yoga comes into place. Yoga involves a set of mental, physical and spiritual practices or disciplines. According to ancient texts, Yoga was practised to achieve liberation in a spiritual sense. With time, the practice is now used as a posture-based physical fitness, stress-relief and relaxation technique.

People who seek to get a healthy body now opt for Yoga. This is due to weight administration becoming the dominant focal point in most yoga workout regimes. Yoga and its strategies for weight reduction have been known for a very long time. The yogic lifestyle is healthy, bringing great physical and emotional wellness.

Before we go into how Yoga helps with weight loss, let's learn a bit about obesity. People with obesity need to implement lifestyle changes as being overweight is associated with various diseases,  disorders and various other risk factors, in the end, is harmful to the body.

Once the cause of obesity is found, it can be overcome by adjusted living styles like implementing healthy eating, exercising.

What is Obesity?

Obesity is restoratively characterized as a condition where your Body Mass Index (BMI) is higher than 30. Individuals with a BMI between 25 and 30 are viewed as overweight, while those with a BMI over 30 are viewed as obese.

The healthy range for BMI is in the vicinity of 18.5 and 25. One can easily calculate BMI utilizing a BMI number calculator where you input your weight and height. There are numerous web sites online which give free BMI calculators. Once you calculate the BMI, you know in what category you fall.

If your BMI is over 25, at that point, you ought to take a look at weight management plans. And, when your BMI is over 30, at that point, you ought to genuinely consider seeking guidance from a specialist for weight reduction.

This is important since obesity is known to cause or enhance the likelihood of numerous other medical conditions like diabetes, heart diseases, hypertension, obstructive sleep problems, osteoarthritis, etc. The initial phase in managing the issue is making sense of the primary driver of your weight. One can do this by seeking counselling from your specialist or a nutritionist.

What causes Obesity? 

The easiest reason for being overweight depends on the food being eaten. In case the calories intake is more than the consumption of energy , the excess food gets changed over to proteins and fats, which are put away in the body for future consumption.

When your calorie intake surpasses your daily requirement, it can cause storage of fat in the body which leads to obesity. Likewise, if you don't consume enough calories through appropriate exercise or work, the excess calories may convert to body fat.

So the fundamental reason for weight gain comes down to two elements – the overabundance of food consumption and the absence of activity and work. So, if your body falls under the overweight spectrum of the BMI, it is a smart thought to meet a dietician or a nutritionist. They will help you examine your optimal calorie intake and add some activity in your daily schedule.

Yogic Management of Obesity

Yogic administration of weight depends on a controlled and balanced eating routine, yoga postures or asanas and breathing methods. This also involves eating just the required amount of food by body, alongside regular exercise. People are to consider performing water fasts at regular intervals, pranayama and yoga postures as this can help overweight and obese individuals. While utilizing these techniques, one should have sensible weight loss anticipations as the procedure may require some serious commitment, possibly over months.

Yoga and Food Control 

Yoga is about being mentally and physically aware. A large portion of us don't know the amount we eat or the measure of calories that we intake.

Is it higher than what we truly require? Do we consume a balanced eating diet for our daily needs? How often do we eat while viewing the TV and not knowing the amount we have had? Do we eat just when the body needs or do we eat only out of boredom?

These are the self-analysis that we need to do. Many individuals eat food just to overcome sadness. They wind up being overweight because of the abundance of calories consumed.

Other than the amount of food, one ought to likewise investigate the quality of the food eaten. It is important to decrease greasy, packaged and fried sustenance. Add in a more considerable amount of fresh fruits and vegetables in your eating routine.

Additionally, decrease the amount of red meat as it can enhance the danger of heart diseases. Patients are to consider following a vegan diet for a few days consistently.

Yogic breathing or Pranayama for Obesity

 It is said in the yogic content Hatha Yoga Pradipika, and others that follow pranayama make the body thin and fit. Pranayama is basically breathing exercises that is either practised after performing asanas or synchronised with asanas. Pranayama can consume excess fat in the body. There are two pranayamas practises that are useful for weight decrease – Kapalabhati and Anulom Vilom Pranayama. 

Yoga Pose for Obesity 

There are numerous yoga postures or asanas that can help in weight reduction. One needs to approach a qualified yoga educator to tailor the asanas to your requirements. Obese individuals can't play out every one of the asanas as it requires great flexibility of the body.

Do not subject your body to extreme levels of strain. The wise thing to do would be to start with what is comfortable for you and your body.


In the end, it is important to remember that even though Yoga helps with weight loss, there should be other lifestyle changes implemented to get the right result.

Yoga alone cannot help you shed the calories, as most exercises involved in Yoga does not include raising your heart rate. To accomplish weight loss, you must adjust your diet accordingly. ALso, add in some exercise routines and physical activity that increase your heart rate and help shed some calories.

But performing Yoga does bring about a happy and healthier lifestyle. When accompanied with cardio routines, it helps your body get into a better shape.

Besides that, Yoga helps improve your mental state, which is equally important if you want to feel healthy. It helps improve your self-image and self-esteem, as well as reduce stress, which in turn brings reflects positively on our body as well.

Although Yoga alone cannot bring about weight loss, it has a vital role to play in a holistic approach to weight loss in the long term.

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Tags:  Yoga,Weight loss,Weight gain,yoga, pranayama, obesity, weight gain, weight loss

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