Can yoga help with weight loss? Is the weight loss effect significant

Yoga can help with weight loss, but the effectiveness of weight loss varies from person to person. Yoga mainly assists in weight loss by regulating endocrine function, enhancing metabolism, and improving body posture. It requires dietary control to achieve significant results. Yoga activates deep muscle groups through specific postures, which can increase basal metabolic rate and improve body fat distribution. Continuous practice can enhance the strength of the core muscle group and help burn more calories. Some dynamic yoga practices, such as flow yoga and strength yoga, can burn 200-400 calories per hour, which is close to the intensity of brisk walking. Long term practice can also regulate stress hormone levels and reduce overeating caused by emotional fluctuations. However, relying solely on yoga for weight loss is slower and usually takes 3-6 months to show any changes in body shape. For individuals with a larger body weight, yoga is more suitable as an auxiliary exercise. High intensity interval training or aerobic exercises such as swimming have higher fat burning efficiency. Some studies have shown that overweight individuals who practice yoga five times a week and adjust their diet can lose an average of 2-5 kilograms after three months. Strength based exercises such as Ashtanga yoga can significantly reduce waist to hip ratio and have a more prominent effect on improving abdominal obesity.

It is recommended to practice yoga at least 4-5 times a week, with each session lasting more than 45 minutes. Choosing dynamic forms such as flow yoga and high-temperature yoga can achieve better results. At the same time, it is necessary to control daily calorie intake and maintain sufficient protein intake to avoid muscle loss. Individuals with high body fat percentage can be paired with aerobic exercise, and personalized plans can be developed under the guidance of professional coaches. When joint pain occurs, adjust the strength of the posture and consult a rehabilitation physician if necessary.