Yoga for weight loss for all
Yoga for weight loss: Introduction
The effects of yoga for weight loss or to reduce risk factors of obesity have been studied through clinical trials and several research studies. Medical authorities have identified obesity as a causal factor in the development of diabetes, hypertension, and cardiovascular disease (CVD) and more broadly, of metabolic syndrome/insulin resistance syndrome. The objective has been to provide solutions for risk reduction and prevent obesity. In recent years, obesity has been identified as a significant risk factor for the development of certain cancers. All of these conditions play a role in premature morbidity, often leading to unemployment, lost earnings, lowered quality of life, and mortality. As a chronic condition that interferes with daily function and overall wellbeing, obesity is also often linked with other psycho-social comorbidities. obesity is connected to high health care costs
Effectiveness of yoga for weight loss
Yoga programs used as therapy are effective to promote weight loss and/or improve body composition. The effectiveness of yoga poses for weight loss is related to the following key features:
(1) an increased frequency of practice;
(2) a longer intervention duration
(3) a yogic dietary component;
(4) a residential component;
(5) the comprehensive inclusion of yogic components;
(5) and a home-practice component.
Yoga for weight loss reduces overall food intake, speed of eating and food choices. A 12 week study showed these results. Another study showed that yoga practised for 4 years was associated with 3-pound lower weight gain among normal weight participants.
Research on the effectiveness of yoga as a treatment for obesity is limited, and studies vary in overall quality and methodological rigor.
Characterization and Comprehensiveness of Yoga Interventions
The 12 possible yogic components that an intervention’s design could have incorporated were
(1) yoga poses / postures (asana),
(2) breathing techniques (pranayama),
(3) diet,
(4) meditation (dhyana),
(5) relaxation (shavasana),
(6) chanting (mantra),
(7) cleansing practices (kriya),
(8) sensory withdrawal (pratyahara),
(9) hand gestures (mudras),
(10) energy locks (bandha),
(11) social support (sangha), and
(12) yogic philosophy.
The types of yogic practices include both traditional and modern versions. Each version has a different foci, such as ashtanga (power yoga), viniyoga (adapted to the individual), vinyasa yoga (breath-synchronized movement), or santi kriya (merging the individual self with the universal). Oftentimes, the studies did not label the yogic approach. Often the studies did not note a style of yoga pose for weight loss. Instead, it provided information on the particular combination of postures, breathing techniques, meditation, relaxation, or identifiable dietary practices used to achieve a therapeutic effect for clinical purposes. This information is more valuable than the simple labeling of a yogic style that does not necessarily specify the particular therapeutic methods used.
Psychosocial measures focused on
- Quality of life
- Physical, social, and spiritual well-being
- Self-efficacy and program satisfaction and
- Self-esteem, anxiety, and depression inventories
Relevance for future research in yoga for weight loss
This review considers eight weight-related outcome measures which are:
(1) weight
(2) BMI
(3) body fat percentage
(4) fat mass
(5) lean mass
(6) waist circumference
(7) hip circumference, and
(8) waist to hip ratio
Yoga Asanas for weight loss and improved health benefits
The reviewed studies suggest that an asana practice of 60 minutes or more— combined with breathing techniques and relaxation—three times or more per week for 3 months contributes to weight loss. Studies show a decrease in BMI, fat mass, body fat percentage, and waist and/or hip circumference or ratio. Studies also indicate an increase in lean mass, improvements in strength, flexibility, and steadiness. Some studies indicate that yoga improves cardiovascular and aerobic capacity. It enhances the quality of life, instilling a sense of self-efficacy and self-esteem, providing satisfaction, and reducing stress and anxiety. The mainstream obesity literature notes all of these factors as key elements in supporting lifestyle changes that lead to weight loss and weight maintenance and attendant improvements in health status, psychosocial function, and quality of life.
Conclusion on Yoga for weight loss and improved health outcomes
Yoga seems to be apt and has successful potential as an intervention for weight maintenance, prevention of obesity, and risk reduction for diseases in which obesity plays a significant causal role.
Research data shows that there are gradual, moderate reductions in weight and BMI across the majority of interventions, in conjunction with an analysis of the programmatic features of the interventions.
Yoga for depression and yoga for diabetes and dementia are some articles associated with benefits of yog for those health conditions.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
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