The Stress/Food/Weight Connection
Another crucial factor in yoga's pound-melting ability: It's proven to relax you—and that has a positive effect on your waistline. In a recent American Psychological Association survey of more than 1,800 people, 43 percent of respondents admitted they overeat when stressed. And women were more likely to stress-eat than men were.
Stress is like your own personal bodyguard that launches into defense mode in the face of a threat. At the center of this effort are your adrenal glands, which protect you by unleashing the hormones cortisol and adrenaline. You probably have a good idea what adrenaline does: It gives you an instant megashot of energy so you can deal with conflict or get away from it altogether (the fight-or-flight response). Cortisol is more like an overprotective mother whose sole mission is to feed and nurture you, and its effects are hard to miss: It can make you want to eat everything in sight, preferably foods that are high in fat and sugar, energy sources your body can use in a hurry.
Some scientists believe that cortisol also messes with signals that control appetite and feelings of fullness, which is why being stressed out may make you crave dessert even after a big meal. What's worse, when chronic stress causes your cortisol levels to stay high, it can have long-term effects on your weight, because the hormone encourages your body to store fat rather than burn it. Cortisol also lowers the production of testosterone, which is worth noting if you're trying to slim down. Chronically low testosterone can decrease muscle mass, which ultimately slows your metabolism. And this means you burn fat less efficiently. Not what you want!
But yoga can help reduce your stress and cortisol levels. Researchers measured levels of that hormone in female volunteers before and after they participated in yoga classes for a study published in the Medical Science Monitor. Their findings showed that the women's cortisol levels decreased after taking yoga. And another study, in Alternative Therapies in Health and Medicine, found that people who practiced yoga regularly for four years or more actually gained less weight over time than those who didn't do yoga.
The routine below builds mindfulness and helps rein in cortisol so you can eat better, kick-start your metabolism, and burn fat effectively.
Fry Fat on the Mat Routine
In this routine, your body will move through challenging positions that call upon all of your muscles to work in novel ways so that you burn the most fat. Holding these poses isn't easy, but it does wonders for building strength and focus.
Hold each pose for five deep inhales and exhales, unless noted otherwise, then repeat the entire sequence on the other side. Practice this routine four times a week and watch the fat melt away. Keep a towel by your side—you will sweat!
1. Plank
Get on your hand and knees. Tuck your toes under and straighten your legs so you're in a horizontal line. Bring your shoulder blades together, extend forward through the top of your head, and reach back through your heels. Hold for 60 seconds.