Can yoga help you lose weight? It’s a tricky question.
Studies have shown that some forms of exercise are better for weight loss than others—and yoga doesn’t usually top the list. When we think “effective weight loss workouts,” we tend to look for ones that are intense or long-lasting in duration or aftereffects. HIIT and strength training, in particular, garner a lot of praise for their calorie-torching abilities, namely because of two factors: efficiency and afterburn. Yet, HIIT, weightlifting, and cardio are effective for weight loss, but they’re also not for everyone. Also, it is recommended do not workout more than 3 times a week.
Yoga, on the other hand, has an endless list of benefits but isn’t always seen as “intense.” What many folks don’t realize is that each position and practice can be modified for each individual to be more or less intense. Intensity also varies by type of yoga and duration of the practice. We’ll get into what types tend to be most efficient for weight loss, but as mentioned before, any type of yoga can yield weight loss if practiced in combination with a healthy diet that creates a calorie deficit.
Similar to cheeses, some types of yoga are harder than others. Typically, the more physically demanding the practice is (difficult positions, longer or more frequent movement), the more calories your body will use up, and the more likely it is to aid your weight loss efforts.
That said, it’s worth mentioning that the benefits of yoga, particularly for stress management and reducing cortisol, do make it a preferred form of exercise for someone who may be under excessive stress and also trying to lose weight. And, here is good news- you can practice yoga daily!
Of the many, many types of yoga out there, the three that most often result in weight loss are ashtanga, Bikram (or a similar style of hot yoga), and vinyasa. All three require strength and flexibility to get into and hold various poses, and all three can be done at different levels. If you’re looking for a disciplined, full-body practice, ashtanga is for you. If you prefer a heated practice (say, 95 F) and thrive on seeing yourself progress, Bikram yoga, where you do the same 26 poses each time, or another challenging hot yoga class could be the right fit. My favorite, Vinyasa is more flow-based, requiring core strength, stamina, and lots of chaturanga (yoga pushups).
Good to know: Vinyasa classes burn more calories than hot yoga. Hot yoga makes you feel like you’re working harder than you actually are because your body is just trying to thermoregulate. Basically, sweating more doesn’t mean you’re burning more calories. The sweat you produce should come simply from physical exertion, not from temperature.
A more gentle yoga class, such as Hatha, won’t burn as many calories. But it can benefit your mental health and decrease stress levels while helping you be more mindful, all of which have weight-loss benefits as well.