Trying to lose weight through Yoga? One session can burn between 180 and 460 calories depending on several factors, including:
- The type of yoga you’re doing
- The length and intensity of the class
- Whether you’re male or female
For example, a 160-pound person will burn 183 calories in a 60-minute Hatha (basic) yoga class, according to the Mayo Clinic.
The primary health benefit of yoga is not burning calories, but you will burn calories during a yoga class. How many calories you burn depends on a number of variables, such as:
- The style you opt for
- Level of the class
- Length of class
- Pace and Intensity of the class
For example, the number of calories burned during Hatha yoga — its a basic style usually taught at a slightly slower pace — will vary from the number burned in Bikram yoga, also known as “Hot Yoga”.
Can it help you lose weight?
Weight loss is achieved by either burning more calories with physical activity or consuming fewer calories. The majority of people who lose weight and keep it off use both methods.
Many activities burn more calories than yoga. But a 2016 study suggested it may offer diverse effects that could make it a useful option for sustained, healthy weight loss.
For people trying to lose weight, the yoga community provides social support and role modeling. The researchers also suggested that developing mindfulness through it may help people:
- Resist Unhealthy Foods
- Resist Comfort Eating
- Resist Stress Eating
- Be more in tune with their body so they’re aware when they’re full
- Have fewer cravings
- Have a reduced appetite
- Have improved self-esteem and mood
- Reduce back or joint pain that had been prohibiting additional exercise
Yoga, Sleep, and Fat Loss
According to the National Sleep Foundation, it can help you sleep better. For people with insomnia, practicing yoga daily helps them:
- Fall asleep faster
- Sleep longer
- Return to sleep faster if they wake up during the night
A 2018 study compared one group of people following normal sleep patterns to another group with restricted sleep five times per week. When both groups limited their caloric intake, the group with restricted sleep lost less fat. This suggests that sleep loss negatively impacts body composition, including the loss of fat.
If good sleep helps you lose fat and yogic workout helps you sleep well, it’s reasonable that it can help people lose fat.
To lose weight, you must burn more calories than you consume. You will burn calories in yoga class, but there are other physical activities that will burn more calories in the same time period.
That said, it may be able to help you lose weight and keep it off with mindfulness and better sleep.