Australia is now officially one of the top three fattest developed nations. Recent research estimates 67 per cent of Australian men and 52 per cent of Australian women aged 25 and over are overweight or obese — a whopping 31.1 per cent of Australia’s population.

Weight loss and Australia

Strangely, many overweight Australians are either in denial or simply unaware of their condition. Perhaps it’s because they look around and see so many others who are overweight and think it’s normal. Often, the first step towards making any positive lifestyle change lies in acknowledgment of the problem. Then comes acceptance (because what you resist persists) and finally, the will to embark on a course of weight loss action to address the problem. Missing out on either of the first two stages diminishes the chances of weight loss success.

Why are we getting fatter?

After spending time pondering the reasons for our need for weight loss and reading a few official facts and figures, one thing that jumps out is how we have reduced our options for everyday exercise, which is essential for weight loss. We rely on our cars, which means the walk from the house to the car is the nearest some people get to exercise. Then there are the all the labour-saving devices as well as an increase in leisure activities that involve little, if any, physical activity. Plus, many people pay others to clean the house, mow the lawn, wash the car and even walk the dog!

But, while exercise is certainly a significant factor in any weight loss program, perhaps the most important factor is attitude. No one can be forced to exercise: we need some “medicine of the gods” — commitment, inspiration and discipline to help with weight loss.

Exercising for weight loss

When exercising for weight loss, many of us tend to exercise in strenuous, sporadic bursts. According to Ayurveda (the ancient Indian science of healthy living) the most energy-giving and effective exercise is regular (daily), low-intensity (working hard enough to sweat but without over-exerting) and of moderate duration (between 30 and 40 minutes).

Choosing an exercise for weight loss

If we want to be consistent about exercising, it’s important to choose an activity we enjoy. Exercise should be something we look forward to, making us feel strong, stable and energised. Afterwards, we should have that slightly smug glow of someone who knows they’ve just done a good thing. If your exercise routine does not have you feeling tangibly better, then change it. The benefits will be more than just weight loss.

Attitude and weight loss

As mentioned, attitude is everything, and cultivating an attitude of awareness will enhance the benefits of a weight loss exercise program. While the trend in modern fitness centres, for instance, is to work out to loud music or with an iPod, exercising in silence brings awareness to the process.

It’s important to have that conscioussness of what’s happening in our bodies, to our breath, posture, muscles and joints, as well as with our thoughts and emotions. How so? I once heard a wise yogi suggest there’s a strong connection between having a mind that spends a lot of time in the past and being overweight. We literally create a larger physical body to carry all that extra mental baggage! So awareness while exercising anchors the mind in the present, bringing the associated physical benefits.

How yoga can help with weight loss

There’s a common misconception that yoga is for those people who are already healthy, thin and flexible. The truth is yoga can be practised by just about anyone and its holistic approach can play an important role in any weight loss program. Asanas not only tone sagging muscles but work the internal organs and systems of the body, strengthening and toning from the inside out. Weight loss is not the aim of yoga, yet it has earned itself a reputation for being an effective tool in weight management. Medical research has shown that asanas help to reduce cholesterol and liquid fats in the blood as well as assists in weight loss.

Re-sensitising the body through yoga

Through the practice of yoga, our body awareness and intuitive understanding of our dietary needs become more acute. We come to know:

• When to eat
• When to stop eating
• What to eat
• How much to eat
• When to rest
• When to exercise more

When we lose sensitivity to these inner communications, we become body-deaf. In this state, we are prone to eating as a response to almost any discomfort that arises, whether physical, mental, emotional or spiritual. Yoga, the Sanskrit word for union, brings the body and mind into harmony and enables us to hear clearly the needs of our bodies and respond appropriately.

Yoga, metabolism and weight loss

Metabolism is a key factor in weight loss. An appropriate yoga practice can help redress the effects of a particularly sluggish metabolism. Such a practice would initially include a more dynamic, fast-moving set of asanas. Later on, the duration of the yoga practice can be reduced to allow more time for pranayama (breathing techniques), especially bhastrika and nadi shodhana, which are best taught under the guidance of a yoga instructor.

Permanent weight loss will likely require an overhaul of the pranic energy (life force) structure of the body and mind. Yoga asanas build up vitality slowly, rebalancing the nervous and endocrine pathways. While some experts recommend exercising for 30 minutes a day, replacing just 10 of those minutes with 10 minutes of yoga asanas a day will have a noticeable impact on the levels of prana processing through your body.

Guidelines for yoga practice and weight loss

• Practise yoga before you eat, on an empty stomach.
• Practise yoga in a quiet spot, where there’s fresh air and cross ventilation.
• Practise yoga at sunrise or sunset if possible.
• Practise yoga without distractions — turn off your phone(s).
• Practise yoga at your own level, not the teacher’s or other participants of a class. Don’t stretch more than is comfortable. You may need to modify some poses under the guidance of a qualified yoga instructor.