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As I write this, I want you to know that I have been working professionally in the wellness, fitness and movement field for 17 years. But it was a lifelong pursuit in many ways before it became a career. I have worked with thousands of women through countless hours of classes and training. I have been privy to deeply personal conversations and occasional emotional outbursts about women’s deepest vulnerabilities. I have publicly stayed away from the topic of weight loss among South Asian women. Until now.
I also want to acknowledge that I have never really faced this as a real problem in my life. But I was able to help other women gain perspective and tools through dance to move toward their weight loss goals. From body love to body love. In this blog, I want to approach this subject with humility, sincerity and professionalism through the prism of yoga. Besides answering the frequently asked question, can yoga help with weight loss?
But first, let’s get something straight.
Myths about weight loss…
In India, one in two people seem to be concerned or want to comment on your weight gain or loss. Over the years, I realized that this was a cultural and societal problem. Mainly for the following reasons…
- We have been sold an unrealistic and false narrative about what “real beauty” is. This translates to a slim, light-skinned, perfect-bodied narrative type. She is not the average Indian woman. It is also a new age narrative compared to some of our ancient scriptures that celebrate the curves of a woman’s body.
- These standards were set according to patriarchal norms and are beyond outdated.
- Westernization of India and social media culture have accelerated this problem
- One way or another, being slim will bring you better prospects, especially when it comes to marriage and finding a suitable partner.
But have you thought about this…
- Body type, size, hormones, genes and other conditions predispose you to look a certain way
- People can gain weight due to health problems beyond their control. No one should be ashamed of this
- Constantly bringing up weight issues or body shame profoundly affects a young girl or woman’s confidence. This trauma can last a lifetime without her ever expressing it openly.
- Before you make a comment about someone else’s weight, have you looked in the mirror? Any comments I received about being too thin (I’m on the other end of the spectrum) were always from people who hadn’t exercised a day in their lives.
- If you feel the need to comment on someone’s negative appearance, it means that something within you needs to be addressed.
- Even if you have “good intentions,” that doesn’t mean you should shame anyone.
- Just because someone had a baby doesn’t mean you’re offering them free advice on how to get their body back.
What is your why?
The question you need to ask yourself is “why do you want to lose this weight?” “. Do you want to change because you deeply desire it or do you want to do it because you feel like you will finally be accepted by your peers?
But it’s important to be clear your “why”“. Your why is valid. Regardless of what others say or think. If it’s purely a vanity reason, that’s not a problem. Or if it’s something health related, that’s fine too. It’s up to you. But the stronger and more personal your why is, the easier it is to move forward. So take the time and find your why. This will serve as a powerful reminder. For example, for me, it was my late mother’s health issues that occurred throughout her life. I use this as my strength and reminder.
Can yoga help you lose weight?
The short answer is yes, anything done consistently can help you move toward better health. Especially yoga. And I’m not just talking about a number on the scale. But…
You need to consider these factors…
- Your body shape and predispositions
- Your lifestyle and how active or inactive you have been over the past decade
- Your eating habits and the choices you make
- In general, do you like being active, moving and working out?
- Sugar and alcohol consumption habits, if any
- Time available to devote to this new activity
- Time and effort you are willing to invest
- Obstacles in your way
- Ways to hold yourself accountable
- Awareness of reality and definition of objectives with a professional
I can write a blog on each of these points alone. But know that well-being is a multidimensional approach. In fact, well-being has 10 different aspects. But in this blog, I would like to highlight that food is an integral part of this conversation, because we Indians and the South Asian diaspora truly love our food. (As we should, because it’s the best).
But you can’t do yoga for an hour a week without changing anything else and expect results overnight. I am not an expert on food and nutrition. But I suggest you talk to a professional in this field if you need help.
What type of yoga should you do?
There is only one yoga. But there are many different “styles” of asana practice or physical yoga practice. For example, some styles are faster and flow more into the poses. While others are gentler and take a therapeutic approach to yoga.
What you need to do is figure out what you “enjoy”. Because if you don’t like it, it won’t last. You will give up more easily. So, in the beginning, shift your focus from weight loss as your sole goal to finding a yoga teacher, class, or studio that you find fun, inspiring, and body-positive. You should always feel welcome in a yoga space. Especially by the teacher. So take your time to find a safe place.
Next, work on being consistent. This is the key to finding real results. Your worth is not what the scale shows you. When you practice yoga deeply, you will learn that well-being is multidimensional. Acceptance and kindness towards oneself is a key principle of living according to yoga.
Regular practice of yoga asanas and Surya namaskar can help increase body tone and organ function, improve mood and promote hormonal health. But you need to find a credible teacher who knows what they’re doing, sets realistic goals, and makes appropriate life changes.
The biggest mistake women make…
- Give up too soon because you haven’t seen results quickly. Yoga is not a miracle solution.
- Treat yoga as a punishment and do it out of guilt rather than joy.
- Put other people’s priorities ahead of your own
- I think it’s not possible to feel good after having children
- Think you need massive lifestyle changes to achieve this, when it’s the opposite.
Start yoga, here’s what I would say…
- Invest time in finding a teacher, studio, or class that you enjoy and feel welcome in.
- Explore your own cultural and societal conditioning, as this is a big part of it
- Find a teacher willing to listen to your goals and needs and ask them about their approach and action plan on this. You don’t want to be with someone who avoids the subject, laughs about it, or sells you false ideas. You want a teacher who will have an honest conversation with you and set realistic goals.
- Look at aspects beyond just the one-hour asana class. What other happy and healthy changes can you make? This momentum will help you move forward and make it more enjoyable
- Avoid being around people who bring you down and spend more time with people who will strengthen and encourage you instead of the opposite. Mindset makes all the difference.
- Re-evaluate whether your goal should be a certain number on a scale or can you develop a more holistic approach?
- Set mini-goals. For example, you will do yoga 3 times a week for a full month. Choose something logical and effortless for you. For example, if you’re not a morning person, signing up for a yoga class at 6 a.m. is counterproductive.
- Choose an accountability partner who takes your goals seriously and helps keep you accountable. Not someone who is your best friend and will take you out for chaat instead of a yoga class. This person does not need to be present with you, but can be a long-distance accountability partner who has already successfully achieved these goals in their life.
Besides yoga, what else?
You can do something other than yoga that you love. But for women, here is what I would recommend professionally.
- Add some multiplanar movements. Like dancing, Zumba, indoor cycling, hiking, etc. Walking is acceptable but not as multidimensional.
- Add light weights to your schedule. Especially for women closer to menopause as muscles atrophy
- Don’t focus on flat abs and focus on overall health and wellness.
- Follow like-minded, body-positive people on social media
This is a complex and deeply personal experience for each of you. I hope you find deep satisfaction and joy as you navigate your way to better health. If you are interested in online classes and are not remote, check out my yoga studio – Aham Yoga.
If you have any questions, feel free to drop them in the comments below.