Yoga for Weight Loss: The Surprising Truth

Last Updated on January 31, 2025 by Martin

Yoga for weight loss

Yoga for Weight Loss: Does It Really Help?

If you’ve ever wondered whether yoga can actually help you lose weight, you’re not alone. As someone who’s been in the fitness industry for years—both as a certified personal trainer and by working alongside yoga instructor.

I’ve heard this question a lot. Some swear by yoga for losing weight, while others scoff at the idea, believing it’s too slow or gentle to make a difference. So, what’s the real deal?

Let’s break it down.

What Yoga Can and Can’t Do for Weight Loss

Yoga is fantastic for many things—stress relief, flexibility, mobility, and mindfulness. But when it comes to weight loss, the answer is a little more nuanced. Weight loss, at its core, comes down to burning more calories than you consume. Traditional strength training and high-intensity cardio are known calorie-torchers, whereas yoga tends to be seen as more of a low-intensity activity.

But that’s not the whole picture.

1. Yoga’s Impact on Calorie Burn

Not all yoga styles are created equal. Gentle forms like Hatha yoga won’t burn as many calories as, say, an intense spin class, but power yoga, Vinyasa, and hot yoga can get your heart rate up and lead to some serious sweat sessions.

A study published in the Journal of Physical Activity and Health found that Vinyasa yoga can burn anywhere from 400 to 600 calories per hour, which is comparable to brisk walking or light jogging. That’s not nothing!

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2. Yoga and Stress-Induced Weight Gain

One of yoga’s biggest strengths when it comes to weight management is its ability to lower cortisol levels. Cortisol, the so-called stress hormone, can contribute to fat storage—especially around the belly.

I’ve had clients who struggled with stubborn weight despite hitting the gym hard and eating right. Once they incorporated yoga into their routine, they started seeing changes. It wasn’t because yoga suddenly made them burn thousands of extra calories, but because it helped regulate their stress and improve sleep—both of which play a huge role in weight loss.

3. Yoga’s Role in Mindful Eating

Ever inhaled a bag of chips while watching Netflix, only to realize you don’t even remember eating them? Yeah, we’ve all been there.

Yoga encourages mindfulness, and that extends to food choices. A study in Appetite found that yoga practitioners were more likely to engage in mindful eating, which can reduce binge eating and emotional eating. When you’re more aware of what you’re putting into your body, you’re less likely to overeat or make poor food choices.

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The Role of Yoga in Metabolism

While yoga may not be as intense as weightlifting or sprinting, it can still help boost your metabolism in subtle ways. Certain poses stimulate the thyroid gland, which plays a role in regulating metabolism. Twisting poses, backbends, and inversions can improve circulation and digestion, which may contribute to better metabolic function over time.

Additionally, consistent yoga practice helps preserve lean muscle mass, especially as we age. More muscle means a higher resting metabolic rate, meaning you burn more calories even when you’re not working out.

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Real-Life Success (and Struggles)

Over the years, I’ve had clients who combined yoga with weight training and saw great results. One client, was a busy professional who initially dismissed yoga as “too slow” to be effective.

But after adding two yoga sessions a week to her routine, she found that her cravings decreased, her sleep improved, and she finally started shedding the extra 10 pounds that had been stubbornly clinging on.

On the flip side, another client, a male, thought he could do yoga alone for weight loss and was frustrated when the scale didn’t budge much after three months. His issue? He wasn’t paying attention to his diet or engaging in any strength training. Once he combined yoga with resistance workouts and cleaned up his eating, he started seeing real progress.

How to Use Yoga for Weight Loss Effectively

If you’re thinking of incorporating yoga into your weight loss journey, here’s how to make it work:

Choose the Right Style – Opt for power yoga, Vinyasa, or hot yoga for maximum calorie burn.
Stay Consistent – Two to three sessions per week can help with stress, flexibility, and calorie burn.
Combine with Strength Training & Cardio – Yoga is great, but it’s even better when combined with resistance training and some form of cardio.
Use Yoga for Recovery – Restorative yoga can help reduce muscle soreness and improve mobility, making your other workouts more effective.
Pay Attention to Nutrition – Yoga won’t outwork a bad diet. Keep your eating habits in check for the best results.
Practice Deep Breathing – Pranayama (yogic breathing) can reduce stress, improve oxygen intake, and help regulate metabolism over time.

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Final Verdict Does Yoga for Weight Loss Work?

So, does yoga help with weight loss? Yes, but not in the way most people expect. It’s not a miracle fat-burning workout, but it can be a powerful tool when combined with other good habits.

Yoga helps lower stress, promotes better eating habits, supports metabolic function, and can burn a decent amount of calories if you choose the right style.

If you love yoga, keep doing it! If you’re new to it, give it a try—you might be surprised at how it benefits not just your body, but your mind as well.