Weight loss tips: How to lose weight naturally with Yoga asanas, sunlight, easy lifestyle tweaks

Fitness benefits of morning yoga: Daily asanas, breathing (pranayama) and meditation balance your hormones, calm your nervous system, and boost your metabolism, all while easing stress, a major cause of fat gain (Image: Pexels)

Almost everyone around you seems to be trying to lose weight, and chances are, you are too. From wearing slimming jeans for hours to following crash diets, people try all kinds of methods to shed extra pounds. Many also turn to age-old practices like Ayurveda and naturopathy in search of natural solutions. There's more. Here's a yoga expert who suggests that a combination of yoga, sunlight, and simple lifestyle changes can unlock lasting health;  gently, naturally, and sustainably.

In an age overrun with weight-loss fads and high-octane gym routines, many are returning to nature’s wisdom. Yoga, mindful living, and the warming touch of sunlight are forming a quiet revolution, one that promises fat loss not through punishment, but through peace. And leading this movement is naturopathy, the age-old science of natural healing.

“Yoga is not just a stretch, but a life shift. Yoga helps you in aligning with yourself,” Dr Umashankar Sharma, Medical-In-Charge, Kailash Institute of Naturopathy, Ayurveda and Yoga, tells Moneycontrol. “Through asanas, pranayama, and meditation, you don’t just move muscles, you also calm the nervous system, which is the root of most imbalances, including weight gain,” he adds.

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Yoga regulates hormones, raises metabolism, and reduces stress, the silent culprit behind many expanding waistlines. “Once people tune into their bodies, they eat better without being told what not to eat. Sometimes, the most powerful medicine is already within, and all it needs is a bit of sun, a stretch, and a slower pace,” says Dr Sharma.

How to lose fat naturally

Dr Sharma shares 7 natural ways to lose fat, using yoga, sunlight, and simple lifestyle habits.

• Start your day with yoga: If you begin your day with checking your weight, stop. Practice yoga instead. “Yoga is more than exercise. It harmonises the body and mind,” says Dr Sharma. Daily asanas, breathing (pranayama) and meditation balance your hormones, calm your nervous system, and boost your metabolism, all while easing stress, a major cause of fat gain. Plus, it trains your brain to eat mindfully, not emotionally.

• Soak in the early sun:Catching 20 minutes of sunlight in the morningor late afternoon isn’t just relaxing, it’s therapeutic. “Sunbathing boosts vitamin D, which supports immune health, mood, and fat metabolism,” explains Dr Sharma. It also resets your biological clock, improves sleep, and enhances the body's natural detoxification process.

• Follow a routine that syncs with nature: Naturopathy promotes dinacharya (daily rhythm) and ritucharya (seasonal routines) to keep your body aligned with natural cycles. “When we follow nature’s clock, digestion improves, hormones stabilise, and excess weight drops off inherently,” says Dr Sharma.

• Eat consciously, not compulsively: In naturopathy, you don’t count calories. “It teaches ahara, or conscious eating,” the expert says. Focus on eating whole foods at the right times, in the right quantity, with full awareness. “When you're tuned in, you won’t overeat,” adds Dr Sharma. “Your body tells you what it needs,” he adds.

• Say goodbye to crash diets: “Real fat loss comes from harmony, not harshness,” Dr Sharma insists. Quick-fix diets and intense gym plans often shock the body. Instead, yoga and naturopathy encourage gentle, steady weight loss that lasts, without damaging your metabolism.

• Weight is emotional: Weight isn’t just physical—it’s emotional. “Stress increases cortisol, which stores fat. Yoga and meditation calm the mind, so your body doesn’t hold onto unnecessary weight,” says Dr Sharma. Emotional equilibrium is just as important as physical activity.

• Let your body heal itself:  Naturopathy empowers you to become the healer of your own body. “It doesn’t ‘fight’ fat. It removes the blocks; bad habits, poor sleep, stress, and the body, on its own, returns to balance,” says Dr Sharma.

1. How does yoga help in natural weight loss?

Yoga harmonises the body and mind, boosts metabolism, and calms the nervous system, which helps in natural weight loss by easing stress and balancing hormones.

2. Why is sunlight important for weight loss?

Sunlight boosts vitamin D levels, which supports immune health, mood, and fat metabolism. It also resets the biological clock, improves sleep, and enhances the body's natural detoxification process.

3. What is the importance of following nature’s routine in weight loss?

Following dinacharya (daily rhythm) and ritucharya (seasonal routines) aligns the body with natural cycles, improving digestion, stabilising hormones, and promoting inherent weight loss.

4. How does conscious eating aid in weight loss?

Conscious eating focuses on whole foods consumed with full awareness at the right times and in the right quantities, preventing overeating and tuning into what the body needs.

5. Why should crash diets be avoided for weight loss?

Crash diets and intense gym plans shock the body, leading to temporary weight loss. Yoga and naturopathy promote gentle, steady weight loss that lasts without damaging metabolism.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.