How often should you do yoga to lose weight? 8 tips for finding the best routine

There’s quite a debate around how frequently you should do yoga to lose weight.

It’s not as simple as “more is better”, and it’s not one-size-fits-all either.

Finding the perfect yoga routine for weight loss is about aligning your personal needs, goals, and lifestyle. And trust me, it can be a delicate balance.

With my 8 top tips, I aim to guide you in establishing the best routine for you.

After all, you want to embrace a routine that not only helps you shed pounds but also leaves you feeling rejuvenated and not exhausted.

1) Understand your body’s needs

The key to creating a successful weight loss routine is first understanding your body.

Just as we all have different tastes in food, we also have different responses to physical activities.

Some people may feel energized after a high-intensity workout, while others might find more benefits in a calming yoga session.

In the case of yoga, its effectiveness for weight loss is often tied to the type of yoga you practice and how your body responds to it.

For instance, power yoga or hot yoga are more intensive forms of yoga that can burn more calories.

But these might not suit everyone.

It’s important to listen to your body and choose a yoga style that suits you, rather than blindly following what others are doing.

This is your journey, after all.

2) Consistency is key

I can’t stress this enough – consistency is the cornerstone of any successful weight loss journey.

And when it comes to yoga, it’s no different.

I remember when I first started practicing yoga.

Like many, I thought more would be better.

So I jumped in headfirst, practicing intensive yoga every single day.

Sure, I saw some initial results, but my body quickly began to rebel against the intensity and frequency.

I was sore all the time, and instead of feeling rejuvenated after my sessions, I felt drained.

It took me a while to realize that I was pushing myself too hard and needed to find a balance.

So, I dialed it back a bit.

I started practicing 3-4 times a week, mixing in some relaxing yin yoga with my usual vinyasa flow.

This gave my body the time it needed to recover and adapt.

And you know what?

My weight loss didn’t stall – in fact, it improved!

My body was happier, and so was I.

So remember, it’s not about how much you can push in a week, but rather how consistently you can maintain a routine that your body is comfortable with.

The results will follow!

3) Incorporate a balanced diet

Yoga is a wonderful practice for both the mind and body, but when it comes to weight loss, it’s only one piece of the puzzle.

You might not be aware, but you could burn around 150-200 calories during an hour-long traditional Hatha yoga session.

That’s roughly equivalent to a two-mile brisk walk.

However, you can multiply those benefits by incorporating a balanced diet into your routine.

Consuming nutrient-rich food not only fuels your body for yoga but also aids in effective weight loss.

The combination of regular yoga practice and mindful eating can create a synergistic effect for healthier weight loss.

4) Mix up your routine

Variety is the spice of life, and your yoga routine should be no different.

Doing the same yoga sequence over and over again might not only lead to boredom but can also limit your weight loss results.

Just like any other exercise, your body can become accustomed to the same sequence, which could slow down your progress over time.

Mixing up your routine keeps things interesting and challenges different muscle groups.

One day you could focus on a power yoga session, and the next, you might want to explore a restorative yin yoga class.

This not only enhances your overall flexibility and strength but also helps burn more calories.

5) Be patient with yourself

Losing weight is a journey, not a race. And like any journey, there will be ups and downs, progress and plateaus.

It’s important to remember that everyone’s body responds differently to exercise and diet changes.

You might see changes quickly, or it might take a bit of time.

But that doesn’t mean you’re not making progress.

The beauty of yoga is that it’s not just about physical transformation.

It’s also about building strength, flexibility, and resilience – both physically and mentally.

It’s about learning to be in the present moment, to breathe through the tough spots, and to celebrate the small victories.

So don’t get disheartened if the results aren’t immediate.

Be patient with yourself.

Keep showing up on your mat, keep breathing, keep moving.

6) Listen to your body’s signals

One of the most important things I’ve learned on my own weight loss journey is the importance of tuning in to my body.

There was a time when I would push through pain and fatigue, thinking it was just part of the process.

I’d ignore the signs that my body was sending me, believing that “no pain, no gain” was the only way to make progress.

I ended up injuring myself, and it took me out of my beloved yoga practice for weeks.

That’s when I realized that pushing through pain wasn’t progress; it was actually a setback.

Now, I make it a point to listen to my body’s signals.

If I’m feeling unusually tired or if a certain pose causes discomfort that doesn’t feel right, I take a step back.

I’ve learned that rest and recovery are just as important as the workout itself.

Your body knows best.

It will let you know when you need to push harder and when you need to ease up.

7) Set realistic goals

When it comes to weight loss, setting realistic goals is crucial.

It’s easy to get caught up in the excitement of starting a new routine and set ambitious targets, but this can often lead to frustration and disappointment.

Start small.

Maybe it’s committing to practicing yoga twice a week, or perhaps it’s holding a challenging pose for a few seconds longer each time.

Small, achievable goals can boost your motivation and keep you consistent in your practice.

As you progress and your strength and flexibility improve, you can adjust your goals accordingly.

8) Enjoy the journey

At the end of the day, the most important thing is to enjoy the journey.

Yoga is not just a weight loss tool, but a practice that nurtures your mind, body, and spirit.

Sure, you’re aiming to shed some pounds, but don’t let that be the sole focus.

Look beyond the physical changes and embrace the mental and emotional growth that comes with it.

Find joy in each breath, each pose, each moment on the mat.

Because when you love what you do, it ceases to become a chore.

And that’s when true, sustainable transformation happens.

Embrace your unique journey

The essence of yoga is not about bending into the most complex pose or sweating it out on the mat every day.

It’s about finding balance, harmony, and inner peace, and these elements often extend beyond the mat into our everyday lives.

Yoga is a deeply personal journey that varies from one person to another.

What works for one may not work for another. It’s about understanding your body, recognizing its needs, and honoring them.

While your initial goal might be weight loss, you may find that the benefits of regular yoga practice go far beyond that.

You might experience increased flexibility, improved strength, better stress management, and a heightened sense of self-awareness.

Renowned yoga practitioner and teacher B.K.S. Iyengar once said, “Yoga does not just change the way we see things, it transforms the person who sees.”

As you embark on your yoga journey for weight loss, remember that the transformation you seek is not just physical but also mental, emotional, and spiritual.

Dania Aziz

Dania Aziz

"A spirited lifestyle and love advocate, who loves to explore the two to help herself and others discover what they are really searching for."

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