How to Lose Weight with Yoga
Have you ever seen a fat yogi? Neither have I. Fit, young (you can't tell how old they are), with a sparkle in their eyes. What are they doing to themselves! Do they stand in asanas (that's the name of yoga postures), and that's it? Or are there any secrets?
But let's not expect quick results from the practice. When you lose weight with challenging workouts in a fitness center, yes, in two or three weeks, you can see the effect. But as soon as you stop putting in the effort, the weight will come back. Why does this happen? Because you only removed the symptoms.
On the other hand, yoga works with the root causes of why we get fat and fixes the whole body. In other words - it restores health. Yes, it's not fast. But the result stays with a person for life.
Don't get on the scale for the first six months!
And yet, when should one wait for the result if one decides to lose weight with the help of yoga? It's clear that everyone has different constitutions, metabolism... but at least approximately.
There were cases when people lost 3 to 10 kilograms after 3 to 5 days of training in my practice. But all that was gone was extra water and everything that had been stored in their gastrointestinal tract for years.
The following noticeable result should be expected not earlier than in six months. Experienced instructors even forbid their students to stand on the scales during this period because the whole organism readjusts itself. After all, the weight jumps. And there is no need to worry about this. The weight will go away - all that is needed from you is to continue exercising. And then your body will stop being loose, it will become tighter, and your skin will improve.
The third stage comes after a year to two years of intensive practice. During this time, you form a natural yogic body, a lean, beautiful body. Not with inflated muscles like a bodybuilder's, but with long, skeletal muscles. But this is more about men. You won't see women like that: skeletons with bones. The proper practice will lead you to your ideal weight.
How often should I do yoga to lose weight? Again, that's for your instructor to decide. When you're exercising, there's an attack on the muscles - we're essentially destroying them. Then the body rebuilds and strengthens the muscles. If we don't give enough time for rest, the body has no time to rest, and the tissues get destroyed, we get tired. The general recommendations are: do yoga at least three times a week. And it's better if it's an hour and a half class.
So how does it work? Why we lose weight with yoga - let's go over it point by point:
The metabolism improves
And this is not a temporary acceleration for the period of the exercise or, for example, for two hours after it. No. It is a change in the whole: both the speed of metabolic processes and their quality. A person begins to notice that he is eating considerably less food. This is indeed true. This is because now the body is not working sluggishly but at its maximum. It takes not 15 percent of the vitamins and nutrients from the potatoes, and the rest is spread over the hips and asks for more. He assimilates everything. And he doesn't need anything else.
But how exactly does the metabolism improve? At the expense of what?
To a large extent, this is achieved through breathing. But not the way we breathe in ordinary life. We are talking about pranayamas, the breathing exercises in yoga, which are also part of the class. During these practices, the body begins to assimilate oxygen most efficiently and, accordingly, excrete better carbon dioxide.
This process starts the metabolism; it is essential for the health of the walls of blood vessels and internal organs. Just understand, we are not talking about the volume of air inhaled or exhaled. These are unique practices and can only be shown on the mat.
The second point, because of which the metabolism is improved. In yoga, we don't just work the outer muscles, which give the body texture. Thanks to the asanas, we work on the deep forces that hold the skeleton and connect with the internal organs. Those begin to work better.
And that includes the gastrointestinal tract, where food is processed and broken down and digested, and so on. If the system is working correctly, you will get the most out of the food. But if it doesn't work well, your cells won't get what they need, and you'll want to eat more and more.
Muscle growth and strength
Muscles in the body are a kind of boiler. They consume a lot of energy. But asanas work for almost all muscle groups, and they become more and more numerous. They, in turn, like in a cauldron, burn all the food that they get and all the fat that has accumulated in the body.
Cleanses the body
With yoga, the cleansing system starts to work better. And it's not just because we ate something wrong. It's not just because we ate something bad, and it's because our cells waste and die, and the bacteria and viruses that our body is fighting against die. All this garbage also needs to be eliminated. The lymphatic system does this. Yoga "stimulates" it.
But the liver and intestines have to work well together with the lymph. If there is a problem somewhere, toxins will accumulate, and then you won't lose weight. And this is why we say that yoga fixes the whole system. And how quickly it does, depends on the complexity of each organism.
Changes in eating habits
So we start torturing the body with long workouts. What does our body do? It quickly adapts to this and realizes that it needs particular foods to survive and get the most nutrients. That's where food habits change. Someone is leaning on dairy, someone on fruits and vegetables. It is essential to listen to yourself, to take care and, of course, to follow the rules of nutrition - it helps to lose weight.
Stress goes away
That's what we eat. And yoga helps us cope with stress. But how does it do that? The process starts with the attention work! For example, you're in asana, and your task at this moment: to monitor your sensations in the body. And that's it! No thinking about what you're making for dinner tonight. You have to admit, and it's not easy. But in time, it begins to work.
Yogis also focus their attention during meditation: when they want to keep their attention and not get caught up in the clouds. What does it lead to in the end? Awareness, reactions become appropriate. One no longer gets knocked out by a mile-long traffic jam or mess in the nursery. He becomes calmer. Some pranayamas help take away the mind's clutter, level out the emotional state and calm the nerves.
So there's no mysticism here - just practice.
Yogic dietary rules
Everyone, I hope, understands that it is foolhardy to expect weight loss effects without a particular dietary regimen. Are you doing yoga and eating only raisin buns?
But following any dogma kills yoga as such. If a person suddenly decides that now he eats only vegetable food - that's dogma. And yoga is about being conscious. And yoga is about making a decision every moment, what we need and what's good for us now. And it's not about the choice of food (the quality of food is different, and well-made bread is perfect for some people). The rules are much broader here.
1. Drink 100 ml every hour
You may set the alarm, but you must drink clean water all the time during the day, in small portions every hour. The most effective is 100 milliliters. This volume is best absorbed at a time by the body and cells. Anything more than that will already be an additional load on the kidneys. Plus, you will run to the bathroom more often.
Why every hour. Doctors say that a person should not feel thirsty. That is, you shouldn't drive yourself to this state. If you are dehydrated, then you should have done it two hours ago. It is better to saturate your body with water evenly during the day than in the evening before going to bed to make up for this lack. You can, of course.
But then, at night, you will either wake up to go to the toilet, thereby disrupting the quality of sleep, or your bladder will suffer and endure until morning. And that's how it wears out. You don't want to have to face urinary incontinence later on, do you? So, in the evening you can drink two hours before going to bed. But in the morning, after waking up, you can drink as much as you want.
2. Tea and coffee "at a disadvantage."
You can install an app like water balance on your smartphone. It is calculated based on your height, weight, physical activity, and daily routine. And you are prompted to drink a certain amount of water - very convenient. And there is one nuance: when we drink pure water, the percentage is added. Milk and juice are also a plus. But tea, coffee, and alcohol take away those percentages. They also take out the water, which we may not drink at all during the day.
3. Breakfast should be hot
This is necessary to start the process of digestion and metabolism. So, you are awake. Within an hour, be sure to eat breakfast so that your brain gets glucose (if it does not - it will twist out and take it, for example, from the liver, thereby destroying it). Why hot breakfast exactly? Cold yogurt, for example, lies in the stomach until it warms up to the right temperature. And time is running out...
So the best solution is whole-grain cereal porridge. But please don't boil it with milk. You can add it at the end and bring it to a boil. Then it will be "light" milk, which is well digested. If you boil it with milk, you will get a complex product for digestion, as if you add cold milk. In the cooked porridge is good to add butter, melted. It is also possible to add fruits. But according to Ayurveda (ancient Indian medicine): do not mix raw with not raw. Fruit can be stewed or thrown into the porridge while it is still cooking.
If you have a workout in the morning and can't eat breakfast - drink a glass of water with honey, it will support you and your brain. And, of course, it will help you lose weight with yoga.
4. "Eat up, the sun is still high!"
The time when you can bravely load up on food is lunch when the sun is at its zenith. In the afternoon, the "fire" of the digestion is turned on to its full mode. All the food you have eaten will be digested and absorbed. Nothing gets to your sides (yay!).
5. After 18 - you can!
But dinner should be light. Even so: you have to drink it! And the statement that you can't eat after 6 p.m. is complete nonsense. It all depends on your schedule. If you go to bed after 11 p.m., you should make yourself a late dinner! With an empty stomach, you can go to sleep, but with a sense of hunger can not. Therefore, you can eat a cream soup, or better drink a glass of milk with honey or cocoa and cream. Already in an hour and a half, your stomach will be free.
6. The Golden Principle
And another important rule for those who want to lose weight with the help of yoga. You should drink solid food and eat liquid food! You should chew your food thoroughly so that you don't miss the moment of satiation.
Meditation during a meal
So, we've already learned that yoga helps us be calm, mindful and keeps us from uncontrolled eating. Well, it's time to master meditation! You don't have to go to the Himalayas for that. On the contrary! It is better to meditate in a familiar environment. The famous Vietnamese Zen Buddhist monk Tit Nhat Han even introduced "Household Meditation Lessons," where we practice while doing the dishes or walking. Thinning people are best served by meditating while eating. Here it is:
Mindful eating is a critical practice. So, we turn off the TV, gather the family in the kitchen, and for five to ten minutes, we act together, setting the table and finishing what needs to be done. When the food is on the table, and everyone is seated, we practice breathing: "As I breathe in, I calm my body. As I breathe out, I smile." Repeat three times.
After breathing and smiling at each other, we turn our gaze to the food and stare at it for a few seconds. "Each slice contains a piece of the sun and the earth. Imagine, we can see and taste the entire universe in a slice of bread! Contemplating food before eating and eating consciously will bring much happiness," the monk assures us. We can add: you also will not pounce on the food and not swallow it at once. And, therefore, in time you will feel satiation!
What are the best exercises for burning weight?
These are all inverted asanas: from simple "Hillocks" to standing or sitting bends. They are perfect for fighting excess weight. Next, when your muscles are more potent, you can move on to "Plows (feet behind your head). One-leg, two-leg exercises are great. For example, "Tree Pose", "Warrior Pose." They improve the lymphatic system and the gastrointestinal tract. You can do these asanas one after another; you can stay in one for more than 18 seconds.