In our fast-paced world, where stress and sedentary lifestyles often take a toll on our health, finding an effective and sustainable way to manage weight is something many of us struggle with. There are several ways that yoga can help. Yoga offers a unique blend of mindfulness, breathing techniques and movement that can aid weight loss by addressing stress, improving muscle tone and cultivating self-awareness.
Yoga and mindfulness also both help to nurture self-acceptance and compassion creating a more nourishing environment where we might begin to experience an increase in positive self-image. Having a gentler and kinder relationship with ourselves can also help to promote healthier food choices. I have experienced this as a shift from a self-critical or victim narrative to something more compassionate. For example, I am sometimes able to shift from, “You are a failure” “I’ve had a hard day” to “You are an amazing human being, isn’t it awesome that you exist and that that simple fact of existence is enough…YES! Let me nurture myself and eat something healthy.” This last mindset also gets me to shop healthily and make time to prepare nourishing meals for myself.
The Stress-Fat Connection:
When the body experiences stress, whether physical or emotional, it triggers the release of cortisol, a hormone associated with the body's fight-or-flight response. There is some evidence that if we are under chronic stress cortisol may disrupt the body's hormonal balance and promote the storage of visceral fat. This is the fat which surrounds internal organs and is linked to various health issues e.g. high blood pressure, obesity, high cholesterol and insulin resistance.
To add to this the enzyme responsible for activating cortisol is more widespread in adipose (fat) tissues, especially in those with obesity. This means we may be producing more cortisol if we have more adipose tissue. In which case a vicious cycle of stress - cortisol - adipose tissue - cortisol - stress is set up.
Furthermore, cortisol may influence appetite by binding to receptors in the brain, stimulating cravings for sugary and fatty foods as these foods more easily satisfy the body’s demands for quick and easily accessible energy when we are in fight/flight mode. Stress can also influence neurotransmitters like serotonin, leading to mood fluctuations that make sugary and fatty foods more appealing. Many of us will have experienced the desire to reach for something sweet as an attempt to temporarily alleviate feelings of anxiety or tension.
Using controlled breathing, meditation, and gentle movements, yoga has the potential to be a potent stress-reducing tool. By activating the parasympathetic nervous system, also known as the "rest and digest" system, yoga counteracts stress-induced cortisol release, fostering a sense of calm and balance and consequently makes it a promising avenue to help us when trying to lose weight.
The Role of Muscle Tone:
Additionally, some forms of yoga may contribute to weight loss by enhancing muscle tone. Muscles burn more calories than fat, acting as efficient "burners" in the body's furnace. As muscle tone increases through yoga practice, the body may become more adept at burning fat, facilitating weight loss.
Mindfulness and Weight Loss:
Central to how I teach yoga is mindfulness, the practice of complete presence in the moment and improved self-awareness. Improved presence and self-awareness can help us become more conscious of how we take care of ourselves e.g. what triggers us to eat more or to choose something sweet over something savoury. It can also help us distinguish between genuine hunger and emotional triggers. Practising the specific meditation of ‘mindful eating’ also encourages attentiveness to taste, texture, and sensations during meals, fostering a healthier relationship with food and discouraging stress-induced or emotional eating.
Embarking on a weight loss journey is undoubtedly a challenging yet transformative experience. Yoga provides an holistic approach that addresses both the physical, mental and emotional aspects of weight loss. By embracing yoga's stress-reducing, compassion-based and mindfulness-enhancing benefits, you can carve out a sustainable and balanced path towards achieving your weight loss goals. So, unroll your yoga mat, send yourself some well wishes, and embark on a mindful journey to a healthier, more vibrant you