Exercise is of three categories: stretching, cardiovascular and strength training. A balanced workout that has all three types of training is most effective. During research for my book Natural Solutions for Obesity, I looked at the scientific studies that validate the role of exercise in bringing about weight loss.

Let me share with you a few of these studies:

After 12 weeks of dietary regimen for weight loss combined with aerobic and resistance exercise, it was observed to prevent the average decline in fat-free mass and muscular power. The regimen augments body composition, maximal strength, and maximum oxygen consumption compared with weight loss induced by diet alone. (Kraemer et al., 1999)

The yoga results on individuals were comparable in that such individuals showed significant improvements in muscle strength and endurance. Still, there is no significant gain in weight loss than a control group on a weight-loss dietary regimen alone. (Mahadevan et al., 2008)

Yoga training for a short period of six weeks can significantly improve respiratory muscle strength and endurance. (Mahadevan et al., 2008) Regular yoga practice causes weight loss among overweight individuals. (Kristal et al., 2005)

A review has shown that yoga is an appropriate and potentially successful intervention for weight maintenance and obesity prevention. Yoga helps in risk reduction for diseases in which obesity plays a significant causal role. (Rioux et al., 2013)

Besides weight reduction, yoga helps treat binge eating, which contributes to obesity. (McIver et al., 2009)

Asanas (physical exercise postures) performed standing are appropriate for people suffering from the obese condition. Begin the exercise regime by doing the yoga series of warming-up exercises. These start from the neck, then to the spine and arms.

Once you have warmed up the body, you can follow this up with the following yoga exercises:

Tadasana – standing posture

Vrikshasana – tree posture

Ardha chakra asana – half-wheel posture

Trikonasana – triangle posture

Yoga asanas should always include breathing exercises called pranayamas. Kapalbhati pranayama works best for obese individuals.

Additional reading:

Natural Solutions for Obesity

Natural Solutions book tri-series

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