What you’ll learn:
- Practicing yoga can burn calories, build lean muscle, and boost metabolism.
- Yoga can enhance body awareness, reduce stress-related eating, and promote self-compassion, aiding in weight management.
- Adding yoga to your routine can support mental health by reducing stress, improving mood, and promoting better sleep.
Can a practice that’s thousands of years old help you manage your weight in today’s fast-paced world? Yoga, an ancient system of movement and mindfulness, offers a surprising array of benefits that go beyond flexibility and relaxation.
Recent studies show that practicing yoga can promote many mental, emotional, and physiological benefits, including a shift towards healthier eating and weight loss. But it’s not just about burning calories—it’s about a total lifestyle shift that nourishes your body, mind, and soul.
One of the coolest things about yoga? It can help you find joy in movement. That means you’re more likely to stick with it, which is key for long-term success. And at Noom, we’re all about finding what works for you.
Have you ever started a workout routine that just felt like a chore? For many people, yoga feels different. It’s about connecting with your body, finding your flow, and having fun while you’re at it. That’s why it fits perfectly with Noom‘s philosophy—healthy living shouldn’t be a struggle; it should be a joy!
So, let’s roll out our metaphorical yoga mats and explore how this ancient practice can be your ally in achieving your health goals.
How yoga can promote weight loss
Can a yoga practice help you lose weight? For some people, it might. Some people think of yoga as a simple stretching or relaxation practice. Yes! Yoga is so much more than just stretching. But yoga is so much more than that. It’s a mind-body practice that combines physical postures, breath control, and meditation. It’s like a symphony of movement, breath, and mindfulness that can leave you feeling strong, centered, and refreshed. And guess what? Some of its benefits can help support weight loss.
Here are some of the top physical benefits of yoga:
- Promotes mindful eating: Yoga helps you tune into your body’s signals, making you more aware of your hunger and cravings, leading to healthier food choices.
- Burns calories: Yoga, especially more active and faster-paced practices, can raise your heart rate and burn calories.
- Increases strength: Many yoga poses require you to support your body weight, building strength in your arms, legs, and core.
- Builds lean muscle: Many poses engage major muscle groups, helping build lean muscle mass. More lean muscle can increase your metabolism (and, ultimately, how many calories you burn daily).
- Improves posture: Say goodbye to slouching! Yoga can help you stand taller and straighter, making you look and feel more confident.
- Enhances flexibility and balance: Improve your range of motion and stability, reducing the risk of injuries.
Styles of yoga to try
One of the most beautiful things about yoga is the variety. There’s a style for everybody and every goal. Here are a few to try:
- Vinyasa, ashtanga, or power yoga: These are your go-to if you crave a sweaty, high-energy workout. They’re awesome for burning calories and building muscle.
- Hatha or restorative yoga: Feeling stressed? These gentler styles can help you chill out and find balance, which is important for weight management.
- Yin yoga: This slow-paced style is perfect for increasing flexibility and helping your body recover after tough workouts.
Mixing and matching different types of yoga can create a routine that keeps things interesting and tackles all your health goals. Remember, the best workout is the one you actually enjoy and can stick with. Yoga’s gentle yet effective approach makes it a winner for long-term success.
Real results with a personalized weight loss program
Take the quiz!
How often should I practice yoga for weight loss?
As we mentioned, simply practicing yoga probably won’t result in weight loss. A consistent practice combined with healthy eating habits can help support a healthy weight and overall health. Beginners should practice yoga about three times per week. As you get used to the poses, you can increase the time, add sessions, or increase the difficulty of your practice.
Remember, quality trumps quantity. Three daily focused sessions are much better than one rushed session. Listen to your body and adjust your schedule as needed.
The best part? You can break up your yoga practice throughout the day. Can’t fit in a full hour? No problem! Try a 20-minute morning flow to energize your day and a 10-minute evening session to unwind. These shorter bursts can be just as effective when done consistently. After all, the most effective yoga routine is one you can stick to.
Pro tip: Combine yoga with other forms of exercise, including strength training and cardio, for optimal weight loss results. This balanced approach helps you burn calories, build lean muscle, and improve flexibility—all crucial components of long-term weight loss.
What are the best yoga poses for weight loss?
There are no best yoga poses for weight loss. However, yoga poses (or asanas) and sequences that increase your heart rate or engage larger muscle groups can increase calorie burn and build strength.
Focus on proper form and alignment to get the most out of your yoga practice and avoid injuries. If you’re new to yoga or have physical limitations, don’t hesitate to modify poses to suit your needs and abilities. Consult a certified instructor or watch a comprehensive video.
You can find certified yoga instructors through directories like Yoga Alliance and the International Association of Yoga Therapists, which offer listings of qualified professionals.
How yoga can help you eat better
For many people, yoga isn’t just about what happens on the mat—it also spills over into how you eat. How’s that possible? It cultivates mindfulness, which enhances your ability to make healthier choices.
Here’s how yoga can change your mindset and how you respond to food, which may also lead to weight loss:
- Heightens body awareness: Remember those yoga poses where you hold a position and tune into your body’s sensations? That heightened awareness extends to your eating habits. It may help you start noticing the hunger cues, body signals, and emotions that sometimes trigger cravings.
- Encourages present-moment focus: Ever notice how yoga encourages you to focus on your breath and stay in the present moment? That same focus may translate to your meals. You’ll savor each bite, truly enjoying the flavors and textures of your food instead of mindlessly scarfing it down.
- Reduces stress-related eating: Yoga is a natural stress reliever. It could help break stress-eating habits by calming your nervous system and lowering cortisol levels (the stress hormone).
- Promotes self-compassion: Yoga isn’t about judgment or pushing yourself to the limit. It’s about accepting yourself where and as you are. If this mindset extends to your eating habits, it can help you ditch, helping you ditch the guilt and make choices that genuinely nourish you.
- Enhances overall well-being: Yoga isn’t just a physical workout; it’s also a workout for your mind and spirit. When you feel good overall, you’re often more likely to make healthy choices, including what you put on your plate.
These mindful eating practices align perfectly with Noom’s approach to sustainable weight loss. Combining yoga principles with Noom’s personalized strategies allows you to develop a thoughtful eating approach that supports your long-term health goals.
How yoga’s mental and emotional boosts can enhance weight loss
Beyond the physical benefits, yoga can boost your mental and emotional well-being. We already talked about how it can lower stress and anxiety, but there’s so much more to discover!
- Improves body image and self-esteem: Yoga helps you connect with and appreciate your body, fostering self-love and acceptance.
- Boosts mood and alleviates depression: Studies show yoga can improve symptoms of depression, which can contribute to weight gain.
- Sharpens focus and concentration: Yoga practices, like meditation and breathwork, train your mind to stay present and focused. This can help you stick with healthier habits.
- Enhances self-awareness: Yoga helps you understand your emotions and thought patterns, giving you the tools to cope with challenges in a healthier way. This self-awareness can be pivotal in managing your weight and overall well-being.
- Promotes better sleep: Ever notice how relaxed you feel after a yoga session? That’s because yoga can promote better sleep. Yoga improves sleep by increasing melatonin levels and enhancing sleep quality and parameters. Good sleep is important for maintaining a healthy weight.
By incorporating yoga into your routine, you’re not just working on your physical health—you’re also nurturing your emotional well-being.
Integrating yoga into your lifestyle with Noom
With its incredible blend of physical, mental, and emotional benefits, yoga is a powerful weight loss ally. It can help you burn calories and strengthen muscles while reducing stress.
The best part? Yoga isn’t just about the physical changes—it’s about feeling more connected to your body and happier in your mind. It’s about creating lasting lifestyle changes that make you feel your best from the inside out.
At Noom, we’ll guide you every step of the way, creating a personalized plan that incorporates yoga seamlessly into your life. We’ll focus on two key principles:
- Balance: Your plan will include a mix of weight training, cardio, and yoga, giving you a well-rounded approach that maximizes your results.
- Joyful movement: We believe in finding exercise you love, so we’ll help you discover yoga styles and practices that bring you joy. Enjoying your practice makes it easier to stick with your routine and see lasting change.
Whether you’re a beginner or an experienced, we’ll support you at your current level. We’ll help you explore different yoga styles, find poses you love, and build a sustainable practice that supports your unique goals and lifestyle.
