Yoga and Weight Loss: Here's What I Wish Someone Had Told Me

Weight loss can be a surprisingly controversial topic, especially in the yoga world.

I'm not here to tell you what your body should look like, and I'm certainly not here to convince you that losing weight should be your goal.

But I am here to tell you something I wish someone had told me years ago.

The wellness and fitness industries are worth billions of dollars, and unfortunately, many businesses make money by convincing us we're somehow not enough as we are. They sell us the promise that if we just buy the programme, the supplement, the equipment or the miracle workout, we'll finally be happy.

I don't believe that's where lasting happiness comes from.

My Story

Four years ago, I weighed around 200 lbs (14 stone).

I was miserable.

My joints ached. My clothes didn't fit. I was uncomfortable in my own skin. Yes, I cared about how I looked, and I don't think there's anything shallow about admitting that. But more than anything, I hated how difficult everyday movement had become.

Getting up from the floor felt like a workout. Walking upstairs left me out of breath. I felt far older than I actually was. As someone who had always been active, that change was heartbreaking.

So yes, I wanted to lose weight.

Not because anyone else told me I should, but because I wanted to feel comfortable in my body again.

And whatever your reason is, it's valid.

Whether you want to lose weight, gain strength, improve your health, have more energy to play with your children or simply feel more confident, your "why" belongs to you.

The Biggest Myth

When people decide they want to lose weight, the first thing they often do is start exercising. Usually by doing something they don't even enjoy.

Exercise becomes a punishment. Punishment for eating dessert, for ordering pizza, for enjoying your holiday. I don't think movement should ever feel like punishment.

Here's what I wish the fitness industry talked about more often.

Weight loss happens when, over time, you consistently use more energy than you consume. In other words, when you're in a calorie deficit. Exercise absolutely helps. It burns energy, improves fitness and supports long-term weight management. But for most people, nutrition has the biggest influence on creating that calorie deficit.

Food is fuel. Your body uses that fuel for absolutely everything it does: walking, breathing, digesting food, repairing tissues, regulating your hormones, keeping your heart beating and powering your incredibly clever brain. Even while you're asleep, your body is using energy simply to keep you alive.

You've probably heard the phrase, "You can't outrun a bad diet."

I don't particularly like how harsh that saying sounds, but there is truth behind it. If you're consistently eating more energy than your body needs, no amount of yoga (or running, swimming or lifting weights) is likely to result in weight loss.

That doesn't mean it's easy. Far from it.

Our relationship with food is influenced by stress, sleep, finances, hormones, medications, mental health, family life, culture and habits we've built over decades.

Weight loss isn't simple emotionally. But understanding the science can help cut through a lot of the noise.

So... Why Exercise At All?

Because your body deserves to be cared for.

Exercise isn't just about burning calories. It's one of the best investments you can make in your future health.

Regular movement helps:

• build and maintain muscle, which naturally declines as we age

• strengthen bones and reduce the risk of osteoporosis

• improve balance, coordination and mobility

• support heart and lung health

• improve insulin sensitivity and blood sugar regulation

• reduce the risk of many chronic diseases

• improve sleep quality

• boost mood by releasing feel-good chemicals like endorphins

• reduce symptoms of anxiety and depression

• increase energy and resilience to stress

• help maintain weight loss over the long term

Those benefits are available whether or not the number on the scales changes.

Why Yoga?

Yoga offers all of those wonderful physical benefits, but I think its greatest gifts go far beyond the body.

Yes, yoga can build strength, improve flexibility, increase mobility, enhance balance and help you move with more confidence.

But it also teaches patience, discipline, self-awareness, self-compassion.

The physical practice, known as asana, was traditionally developed as one part of a much bigger system of yoga: a way of preparing the body to sit comfortably for breathing practices and meditation. Over time, yoga encourages us to become less reactive, more present and more accepting of ourselves exactly as we are, while still allowing space for growth. 

That balance is incredibly powerful.

You can work towards your goals without believing you're only worthy once you've reached them.

That's a lesson that extends far beyond the yoga mat.

Food Is Not The Enemy

I've tried more fad diets than I care to admit.

Most worked… until I stopped. Because here's the thing: if a diet is so restrictive that you can't imagine eating that way for the rest of your life, it's probably not a sustainable solution.

Real life includes birthdays, Christmas, holidays, takeaways, chocolate.

And yes, you absolutely can lose weight without banning your favourite foods.

I've lost nearly 80 lbs, and nobody is taking chocolate away from me.

Instead of cutting out entire food groups, I found it much more helpful to focus on building meals around foods that kept me full and satisfied.

Protein is especially important because it helps preserve muscle while you're losing weight and tends to keep you feeling fuller for longer. Fibre-rich foods like vegetables, fruit, beans, lentils and whole grains also help with fullness while supporting your gut health.

That doesn't mean every meal has to be perfect. It just means aiming for balance most of the time.

One thing that made a huge difference for me was finding breakfasts that were genuinely delicious, easy to prepare and high in protein. Starting the day with a filling breakfast helped me avoid that mid-morning energy crash and made healthier choices throughout the day feel much easier. If you're looking for inspiration, I've shared some of my favourite healthy breakfast recipes on my website.

A Few Things That Helped Me

• If you're tracking calories, be honest with yourself. Estimating portions is surprisingly difficult, and most of us naturally underestimate how much we're eat. There are plenty of free apps that can help if calorie tracking feels like a useful tool for you.

• Plan ahead. Going out for dinner? Brilliant. Enjoy it. Weight loss shouldn't mean missing out on life. Planning your meals around social occasions can help you stay consistent without feeling restricted.

• Focus on adding nutritious foods rather than simply taking foods away. Protein, fruit, vegetables, whole grains and healthy fats all have an important place in a balanced diet.

• Choose movement you actually enjoy. Whether that's yoga, walking, dancing, swimming, gardening or strength training, you're far more likely to keep doing something that brings you joy.

  
  

Above All...

Please be kind to yourself. Your worth has never been determined by your weight.

If losing weight is something you genuinely want for your own health or happiness, that's okay.

If it isn't, that's okay too.

The goal isn't to shrink yourself into someone more acceptable. The goal is to build a life and a body that feel good to live in.

Real change is slow. It took me three years to lose nearly 80 lbs.

There were weeks where nothing happened. There were setbacks. But because I wasn't following a temporary diet or forcing myself through workouts I hated, the changes lasted.

And perhaps the biggest lesson yoga taught me through all of it was this:

You don't have to choose between loving yourself and wanting to change.

You can do both at the same time.