How long does it take to lose weight with yoga?

To be completely honest, I used to believe that Yoga did almost nothing for weight loss. That's right, I was that guy. But then I started going to a gym that offered Yoga classes, and I noticed how lean almost everyone in that section of the gym was.

I did some yoga with a couple of those yogis, and man!

Since that day, I've done a complete 180 on my beliefs and am now completely convinced of the power of Yoga.

Now for the main question:

How long does it take to lose weight with yoga?

Well, if everything is done correctly, you can begin losing weight in as little as one week. Perhaps even earlier.

However, noticeable weight loss, as in when you look in the mirror or when others notice the results of your hard work, may take a few weeks to months longer.

However, how well you lose weight with yoga is dependent on a number of factors.

For example,

  1. What kind of yoga do you practice?
  2. How frequently do you practice?
  3. How are your eating habits and lifestyle?
  4. Is it better to be stressed or not?

Along with genetics, these and a few other factors contribute to the uniqueness of each person's weight loss journey. Let us discuss them.

What type of yoga is best for weight loss?

Well, that depends on what you prefer and your current capabilities.

Hatha yoga, for example, is widely regarded as the best type of yoga for beginners because it is slower and gentler than the other types. According to Harvard, even this type of yoga burns more calories than general weight lifting, so it can help with weight loss.

However, in terms of burning more calories, more intense types of yoga may be better for weight loss. These are some examples:

Vinyasa because it is quicker

Bikram and hot yoga are done in heated rooms, and Ashtanga is one of the more physically demanding types of yoga.
If you want to check it out, we also have a 30-minute yoga routine for beginners that will help you burn fat.

That being said, while burning more calories is undoubtedly one of the most important factors in weight loss, so is consuming fewer of them.

According to research, people who practiced yoga successfully lost weight because it helped them shift to a healthier diet and a healthier mentality. These same people credited their transformations to the yoga community and culture that assisted them in doing so.

I believe this is where yoga truly shines.

While weight lifting and cardio have the potential to burn more calories, almost any type of yoga practice encourages you to be more mindful and in the moment.

This, in turn, helps you become more self-aware, allowing you to seek out healthier food options, eat smaller portions, and be more relaxed, as more experienced yogis and yoginis do.

Now, you might be asking:

How many times a week should I practice yoga to lose weight?

The National Health Service (NHS) classifies yoga as a muscle-strengthening exercise. According to the NHS, you should do these types of exercises at least twice a week.

Keywords: at least twice a week.

Yoga, in my opinion, is distinct from other forms of exercise, but it is similar in that the more you do it, the faster you will see results.

So, while practicing your poses twice a week is beneficial, doing so more frequently is even better. For one thing, the more you practice yoga, the more calories you burn. But, perhaps more importantly, you probably get into the mindset and culture of mindfulness faster.

Now that we've established that, let me address another question:

What’s the best time to do yoga for weight loss?

To be honest, opinions differ here, but from what I've heard, it's widely accepted in the yoga community that mornings are the best time to practice.

You have more energy to exercise during this time, especially if you haven't eaten anything, and the empty stomach helps with some of the more difficult poses. You'll probably feel more active throughout the day as well.

Mornings, on the other hand, do not always work for everyone. For one thing, I am not a morning person. I'm sluggish for several hours after I wake up, so I know morning yoga isn't going to work for me. You, too, could be the same.

Yoga in the evenings or afternoons might be your best bet in that case.

Again, the most important thing to remember here is that you do your practice as many times as you can. If that means attending yoga classes after work because you don't have the time or energy to do it in the morning, then so be it.

How long does yoga take to tone your body?

To begin with, we can all agree that being “toned” means having a visible amount of muscle and not a lot of fat, right? Right.

So, the more accurate question is probably, “How long does it take for yoga to build muscle and burn fat?”

Having said that, most experts (and studies) agree that it takes about 8 weeks for beginners to noticeably build muscle. Furthermore, according to the CDC, the NHS, and several other credible sources, the safe weight loss rate is 1-2 lbs per week. That equates to 8-16 lbs lost in 8 weeks.

If you are consistent with your yoga practice, doing asanas that challenge your entire body's strength, eating the right proportion of nutrients, and consuming fewer calories than you burn, you should look more toned with yoga in about 2 months.

However, your starting weight and fat/muscle percentages will also play a role in how lean you will look in the same amount of time. Nonetheless, these 8 yoga asanas for weight loss should help you achieve your goals.


Yoga is fantastic! And if you were under the impression that yoga was bad for weight loss (as I was), I hope this article sheds some light on its incredible potential.

Yes, it is likely that it does not burn as many calories as more intense cardio or HIIT sessions. And, yes, it is unlikely to build as much muscle as weight training. But that's because it's not the same thing at all.

Yoga allows you to become more in tune with your body, mind, and spirit. As a result of this increased mindfulness, you should be able to live a healthier, more balanced lifestyle, which is exactly what long-term weight loss is all about.

Please share this with your friends if it was helpful. Thanks!

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