Yoga for weight loss

Introduction

Obesity is a metabolic problem associated with excess fat accumulation in many body regions. The majority of the global people are officially classified as overweight and indicate to a worsen the condition in the coming future. The health issue related to obesity is becoming more prevalent throughout the world, particularly in developing and newly industrialized countries. There are a lot of changes in living standards and lifestyles, such as lack of physical activity, sedentary lifestyle, and extra energy intake, which have led to a significant increase in obesity levels amongst youths. 38.2 million children below the age of 5, in 2019 were obese.

Obesity raises the chance of developing chronic non-communicable diseases. Students are especially vulnerable to sedentary behavior since they spend so much of their campus day sitting in classrooms and studying. Young adults, on the other hand, are normally in fitness, and academic institutions and student services associations encourage students to participate in various sorts of physical activity. The goal of a therapeutic plan for obese people is long-term weight management and normalizing body fat. [1] These programs help obese children change their food and activity habits, as well as build new, healthy habits and lifestyles. To significantly modify the eating and physical activity habits of obese teenagers, the treatment plan must include behavior habits.

Teenage obesity is still a substantial health issue that must be considered. Medical recommendations say that the most significant therapy option in nonmorbid obesity is control of physical exercise and eating habits. However, a significant proportion of obese people who do not follow such suggestions promotes research into physical activity to help their weight loss. Yoga is a mind-body therapy that promotes physiological, emotional, psychological, and spiritual well-being. Several studies have found that yoga can reduce the risk factors for type II diabetes, hypertension, obesity, and stress. [2]

According to certain trials, yoga slows coronary atherosclerosis. According to a new study, meditation may be particularly beneficial in the prevention of coronary heart disease and may help to reduce weight. [3] Yoga poses, particularly backward bending, forward twisting, and twisting aid in the reduction of fat around the abdomen, hips, and other places. As a result, yoga contributes a lot to maintaining a healthy lifestyle with no requirement of any machinery to help reduce adolescent obesity. It is critical to conduct research on acceptable and beneficial forms of exercise for weight loss.

Effect of yoga on obesity

Yoga has developed as one of the scientific treatments that are extensively followed around the world.  Several yoga schools have developed various modules of yoga practices that have demonstrated a variety of favorable effects on BMI in children and adults. For instance, in a trial of obese 15,550 adults, yoga practice helped to improve BMI ratio, and hip and waist circumference. [4] Yoga practitioners with normal BMI are happier with their body shape and weight than nonyoga practitioners.

Yoga food, yoga poses, pranayama, asanas, breathing exercises, meditation, and yogic counseling were all part of a 14-week integrated yoga-based lifestyle makeover. According to studies, Qigong breathing can significantly reduce appetite on an empty stomach. [5] Slow-flowing motion, deep rhythmic breath, and a peaceful meditative attitude of mind are common components of Qigong practice. The experimental group has seen a rise in stomach pH of 3 and a drop in intestinal pressure of 12 mmHg, however, neither group altered significantly. Deep breathing brings relief in a number of scenarios, such as the absence of meals, a restricted volume or calorie diet, and even during a brief complete absence of food in a treatment fast, which is advantageous in some cases.

A randomized trial on yoga practice for the treatment of adult male weight gain discovered that yoga practice is beneficial for obesity control in male adults living in cities. [6] The study reported an improvement in body weight and shape in male adults. Further, a 12-week yoga intervention was carried out in obese women, and yoga had a favorable effect on anthropometric characteristics. [7] There were substantial differences in groups of yoga and nonyoga practitioners.  There was an improvement in body mass, waist/hip ratio, BMI, and fat levels. In addition, an improvement was also observed in self-esteem, physical and mental health, anxiety, and core strength due to physical activities.

Further, mindfulness-based therapy proved to be useful both physiologically and psychologically for obese people. A review article identified 15 studies examining the posttreatment results of mindfulness-based therapies in 560 people. [8] The mean reduction of weight was 4.2 kgs. Overall, the effects for modifying eating habits were high, medium for sadness, stress, and diet, and low for BMI and metacognitive strategies outcomes. The therapeutic properties on BMI, stress, dietary intakes were all maintained. Another 12-months randomized controlled study was carried out based on computerized mindfulness therapy for obese patients. Mindfulness can act as a de-automation factor and a mediator of encouragement to exercise, leading to a decrease in impulsive eating as well as a boost in physical activities. There has been little research on the life quality of obese people.

A short-term study of a yoga-based trial included asana, pranayama, relaxation methods, talks, support group, a diet awareness program, and tailored guidance that provided better health for obese persons. [9]  Different yoga modules for obesity were devised and employed in these trials. However, there is no approved yoga module for teenage obesity and therefore this study designed the module that includes activities such as breath and relaxing, asana, pranayama, and meditation. [10] Yoga is a choice and attentive activity that has a psychological and physical impact on obesity. It has an impact on subsequent two hormones leptin and serum ghrelin, known to have a significant effect on the energy balance mechanism.

Leptin helps in reducing food intake with ultimately leads to weight loss, and is a regulator of energy balance. According to one study, regardless of fat mass, physical exercise results in maintaining body weight as well as enhanced leptin function. Higher degrees of mindfulness were connected with a stronger life quality via lean muscle.

Bibliography:

1. M. Bernstein, J. Bar, J.P. Ehrman, M. Golubic, M.F. Roizen, Yoga in the Management of Overweight and Obesity:, Http://Dx.Doi.Org/10.1177/1559827613492097. 8 (2013) 33–41. https://journals.sagepub.com/doi/10.1177/1559827613492097.

2. Yoga as an Alternative Therapy for Weight Management in Child and Adolescent Obesity: A Systematic Review and Implications for Research – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/32663184/ (accessed March 6, 2022).

3. Gokal, L. Shillito, S.R. Maharaj, Positive Impact of Yoga and Pranayam on Obesity, Hypertension, Blood Sugar, and Cholesterol: A Pilot Assessment, Https://Home.Liebertpub.Com/Acm. 13 (2007) 1056–1057. https://www.liebertpub.com/doi/10.1089/acm.2007.0679.

4. Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/16053119/ (accessed March 6, 2022).

5. P. Voroshilov, A.A. Volinsky, Z. Wang, E. V. Marchenko, Modified Qigong Breathing Exercise for Reducing the Sense of Hunger on an Empty Stomach, J. Evid. Based. Complementary Altern. Med. 22 (2017) 687–695. https://journals.sagepub.com/doi/10.1177/2156587217707143.

6. B. Rshikesan, P. Subramanya, R. Nidhi, Yoga Practice for Reducing the Male Obesity and Weight Related Psychological Difficulties-A Randomized Controlled Trial, J. Clin. Diagn. Res. 10 (2016) OC22–OC28. https://jcdr.net/article_fulltext.asp?issn=0973-709x&year=2016&volume=10&issue=11&page=OC22&issn=0973-709x&id=8940.

7. Cramer, M.S. Thoms, D. Anheyer, R. Lauche, G. Dobos, Yoga in Women With Abdominal Obesity— a Randomized Controlled Trial, Dtsch. Arztebl. Int. 113 (2016) 645. https://www.aerzteblatt.de/int/archive/article/182667.

8. L. Keng, M.J. Smoski, C.J. Robins, Effects of Mindfulness on Psychological Health: A Review of Empirical Studies, Clin. Psychol. Rev. 31 (2011) 1041. https://www.sciencedirect.com/science/article/abs/pii/S027273581100081X?via%3Dihub.

9. Lauche, J. Langhorst, M.S. Lee, G. Dobos, H. Cramer, A systematic review and meta-analysis on the effects of yoga on weight-related outcomes, Prev. Med. (Baltim). 87 (2016) 213–232. https://www.sciencedirect.com/science/article/abs/pii/S0091743516300366?via%3Dihub.

10. P. Na Nongkhai, R. Yamprasert, C. Punsawad, Effects of Continuous Yoga on Body Composition in Obese Adolescents, Evid. Based. Complement. Alternat. Med. 2021 (2021). https://www.hindawi.com/journals/ecam/2021/6702767/.