While someone might temporarily lose a few pounds with a “diet”, diets are not successful when it comes to permanent weight loss and healthy weight loss.

As they say, I have some good news and some bad news.

The good news is that there IS a known and proven way to achieve significant, healthy, permanent weight loss. More good news is that, although some modification to what you presently like to eat will be necessary, extremely drastic changes are seldom required. Oh, yes, you might have to learn to substitute something you don’t like that much right now for something you do like, but, in time, you can get accustomed to this, and even learn to like the new flavors and foods. I know. I’ve been there.

The bad news is that, along with modifications to your eating habits, you are going to have to become more active. Dare I say it….?

You will have to exercise!

The benefits of exercise is an article in itself, and I have written elsewhere about how exercise can take many forms, so there is no need to lock yourself into an unpleasant or painful exercise regimen. What I really want to do here is give a small pitch for the practice of yoga as my exercise program of choice. Remember, however, my exercise program of choice might not be yours. As much as I like yoga, you will have to decide if yoga is right for you.

Before I speak specifically about yoga, let’s just list some of the known benefits of regular exercise in general. Exercise…

>Reduces the risk or affects of many illnesses and conditions such as heart disease, diabetes, stroke, arthritis, high blood pressure, and osteoporosis to name a few. Some studies even show possible reductions in the risk for some cancers.

>Elevates mood and reduces depression.

>Helps maintain healthy bones, muscles, joints, and nervous system.

>Delays affects of ageing, making seniors more mobile and self sufficient and less likely to fall prey to injury or illness.

>Reduces risk of premature death (sounds like a big one to me).

>Helps maintain a healthy weight.

Okay, since any good exercise program can provide these benefits, what does yoga have to offer that makes it special?

In addition to providing the basic benefits of exercise in general, yoga does have a few specific things going for it.

1. Despite the apparently agonizing contortions seen in every yoga book, the benefit is in the attempt to achieve the position. The models in the books arrived at their present level of ability over time, and many a skilled practitioner of yoga today began in the same shape you’re in right now. It is okay to modify a position or to come out of it a little early if your body is not ready yet. The regular practice of your best version of the movement or position (asana), combined with yoga breathing techniques (easily learned) will produce progress over time.

2. No personal trainer or special equipment is needed, nor is it necessary to go to the gym or even out in public at all. You can do yoga naked if you don’t have a pair of gym shorts, and a carpet is just as good as a yoga mat…at least at first. Yoga is actually so simple that it CAN be learned from a book, although it certainly wouldn’t hurt to get guidance or training from a certified instructor.

3. Yoga is relaxing and relieves stress. Not only is this of great personal value in today’s world, but if any part of your weight loss problem is stress related, and I can almost guarantee some relationship, the stress relief offered by yoga can ease that portion of your weight loss journey.

4. In addition to being good for your health for several reasons, simply learning yoga breathing and practicing it regularly can help you burn fat.

5. As you begin to progress in your ability to better perform yoga poses (asanas) you will notice a sense of control, of mastery of life and self, which will become more evident. This new inner strength will aid you in facing difficulties, including temptations concerning eating and your new eating behaviors. You will also find yourself more forgiving, not only of others, but of yourself as well, and when you slide a little, you will be better able to shrug it off and get back on your path to success.

6. With more progress in your yoga practice, you will begin to experience new feelings of health, strength, and well-being. These feelings will in turn motivate you to take even more control of your life so that you can continue your progress with no desire or temptation to return to the way things used to be.

Nothing is perfect for everyone, but, as you can see, the practice of yoga does have some benefits to offer which may make it valuable in the pursuit of healthy, permanent weight loss.

The study involved 15,500 healthy, middle-aged, men and women. This is a group that typically has difficulty with weight loss, since the number of calories needed declines, and the energy levels needed to burn calories, is not what it used to be.

Unfortunately, this is a fact that I have become painfully aware of during the past few years, and cutting back on food was my unwanted last option.
Although, I cross train almost daily, it took me one year to lose 16 pounds of extra weight.

Back to the study: Yoga practice was defined as practicing at least 30 minutes once a week for four or more years. Comparatively speaking, this is truly bare minimum, and many Yoga teachers used to say that this amount of Yoga will do nothing.

How times change; Yoga has been keeping people fit for approximately 5,000 years, and its many health benefits are still a mystery worthy of more studies.

Alan R. Kristal, Dr.P.H., the study’s lead author at Hutchinson Center’s Public Health Sciences Division said, “Men and women who were of normal weight at age 45, and who regularly practiced Yoga, gained about three fewer pounds during that 10-year period than those who didn’t practice Yoga.”

Until all the studies are in, it would be safe to say that adding Yoga practice to your weekly routine, and eating wisely, will contribute to weight control or weight loss.

When seeking a Yoga teacher, find one who is compassionate, yet will encourage you to practice more frequently. The results you will gain from regular practice, of three to four Yoga classes per week, will be extraordinary, especially, if you practice Yoga for years.

Yoga is very low impact – in comparison to many aerobic exercise routines, and can be practiced for longevity. Your knees, spine, hips, and shoulders, will thank you for the condition Yoga will keep them in. Many of todays standard forms of exercise do not have the same bragging rights, as Yoga.

With respect to eating, take the time to identify hunger and cravings. You will notice that they are not the same thing. Being a chocolate lover, it is much better to eat a piece of chocolate, now and then, than to buy a dozen chocolate donuts. This is not to justify, or surrender, to chocolate, but to eat it in moderation, and not every day.

Based upon what I have said so far, it is all about identification, control, and moderation. We have to stop mindless eating habits.

Recently, researchers found that women who received a 1200 mg. calcium supplement, on a daily basis, reduced their number of premenstrual food cravings by 54%.

On another note: When you have anxiety, your body produces more of the hormone cortisol, which may increase the volume of carbohydrates you eat.
Carbohydrates temporarily increase our levels of serotonin, making us feel relaxed for the short term.

Learn the art of substituting foods for more nutritionally dense variations.

Being in the best shape you can be is also connected to positive thinking.
Therefore, use self-improvement sources to keep you on the right track toward optimum health.

Your thyroid regulates your metabolism and is responsible for the chemical processes that transform food into energy. Yoga uses a series of twisting poses that will help to stimulate the work flow of the internal organs. This will cause your metabolism to increase and burn more calories which will eventually cause you to have a lower body weight. Another side effect is that it will help to improve your circulation and increase your energy level.

The various back bends combined with the forward bends will help to stimulate the metabolism. The poses that affect the neck region can be helpful in stimulating the thyroid if the weight problem is caused by a hormonal imbalance. Poses that will help the most for this include the camel, rabbit, plow, bridge and head stand. Going quickly between the various poses can help to accelerate the weght loss. Beware though that those seriously overweight may find some of these poses extremely difficult and should start slowly with the easier poses and add others as they become more confident in the easier ones.

You can use standing poses to increase muscle strengthening such as the warrior. These will help to create higher endurance and increase your caloric usage.

Remember that a gradual approach is best with all Yoga practices. The long term effects on your weight loss regime will become evident and even more so the inner peace and general well feeling that Yoga will promote within you.

Through the acclaimed Sun Salutations, thats how.

What are they?

These exercises are a combination of Yoga Poses, Breathing Exercises, Sun Bathing and Prayer. They have been practiced for centuries by Yoga Practitioners in India, Martial Artists and African Wrestlers and as a system to rejuvenate the body and soul are beyond compare. Its been said in the Drugless Healing circles that one round of the Sun Salutations is much better than a week of exercises at the gym!

They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can learn these simple exercises. In actuality, if you are familiar with burpies (the calisthenics exercise), they do derive their origin from the Sun Salutations.

Here are some of their benefits:

-They alleviate disorders of the skin and waist.

-Flexibility increases and breathing is corrected, moreover, they mildly exercise the legs and arms, thus increasing the circulation.

-They are the best way to burn calories and reduce weight and are often recommended for obesity and depression.

-They are an effective way of loosening up, stretching and massaging all joints and internal organs of the body.

-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.

Technique:

1. Stand straight with the palms together as in a prayer position.

2. Inhale and stretch the arms above the head.

3. Exhale and bend forward while touching the toes.

4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands.

5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.

6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead.

7. Inhale and bend back as much as possible bending the spine to the maximum.

8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.

9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)

10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.

11. Raise the arms overhead and bend backward inhaling. As in Position 2.

12. Exhale and drop the arms and relax.

You have now completed one round. Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible before an open air window first thing in the morning.

You could do a search in Yahoo! Images for Sun Salutations to see a visual representation of these powerful exercises and be rest assured that with a sensible diet and a wise combination of these exercises-with any other fitness regimen you may choose-you are well on your way to attaining natural weight loss, increased strength and overall fitness with the help of yoga.
So dont get intimidated when you see a seasoned practitioner in a seemingly tough pose. Yoga is for everyone and can help you lose weight.

Overweight issues have increased dramatically as our lives become faster, problematic and hard to handle, even considered by many an unavoidable state. Thanks to the increment of food our scrap paunch had increased and we spend a lot of energy to sustain it.

To adopt Yoga like atool to lose weight is a good option that considers all the aspects of obesity (mental, physical and emotional). It is agility and efficiency in the person and it can be for people of any age. It helps to obtain the control of our minds and behaviors including the feeding habits.

It is always advisable to study the reasons and the symptoms of obesity before beginning with the treatment. It provides us an advantage to have a better understanding of our body and to correct the frequent errors that we fight day by day.

The most common symptoms are clearly the increment of weight and feeding, frustration, emotional deficiencies and mental stress.

All those conditions mentioned before are the main causes people tend to quit their journey to lose weight, so try to keep in mind that Yoga can help you go through this conditions. Yoga has a very important role play in the treatment against the obesity and the technical effects of the internal glands as much as the mental conditions of a person.