Yoga for Weight Loss and Body Composition: What Trials Show
What systematic reviews of trials found about yoga, body weight, BMI and body fat, why results are inconsistent, and what yoga can and cannot be expected to do for weight.
Content last updated . This page has not been medically reviewed.
What the research found
| Question | What the source found | Strength of evidence |
|---|---|---|
| Adults with overweight or obesity (NCCIH summary) | The National Center for Complementary and Integrative Health describes a 2022 review of 22 studies showing reductions in body weight, BMI, body fat and waist size. [1] | promising but limited |
| Adults with obesity, stricter review | A review of 15 studies found no difference in body weight, BMI or body fat percentage compared with controls. [2] The authors called it inconclusive that yoga significantly improves these measures. [2] | insufficient evidence |
| Yoga versus calorie restriction or exercise | In the same review, yoga was linked to lower body weight than calorie restriction (mean difference -3.47) and than exercise (-7.58). [2] The authors said findings were not robust because of high risk of bias and low-quality evidence. [2] | insufficient evidence |
| Many heart risk factors | A meta-analysis of 64 trials found an improvement in BMI. [3] | promising but limited |
| Children and teens with overweight or obesity | A review of nine studies reported that yoga reduced BMI and body fat percentage. [4] | promising but limited |
Why do reviews differ? They count different trials, use different comparisons (no treatment, a diet, other exercise) and set different quality standards. The stricter review noted high risk of bias. [2] The "yoga beat exercise" result came from a comparison within that same review, whose authors said the findings were not robust, so it should not be read as proof that yoga is better than other exercise. [2]
What may matter more than the poses
NCCIH describes a review of 17 yoga-based weight-control programs, most of which led to gradual, moderate reductions in weight. [1] The best-performing programs included at least some features such as longer and more frequent sessions, a longer overall program, a yoga-based dietary component, a residential start or home practice. [1] That suggests results may come from the whole program, not from poses alone.A 2021 study of 60 women with obesity who did 12 yoga sessions or waited found that the effect on BMI depended on changes in physical activity and daily fruit and vegetable intake. [1] In other words, yoga may help some people change habits more than it burns energy by itself. Whether that holds for a given person is not known.
Practical next steps
- Treat yoga as one activity among others, not a weight-loss treatment.
- Choose something you can keep doing; see how often and how long to practice yoga.
- Read weight research and evidence for the wider picture.
Frequently asked questions
Does yoga help you lose weight?
Results are mixed. NCCIH describes a review of 22 studies with reductions in weight, BMI, body fat and waist size, [1] but a stricter review of 15 studies found no difference compared with controls and called the evidence inconclusive. [2]
Is yoga better than other exercise for weight loss?
Proper evidence not found. One comparison within a review suggested a larger weight reduction with yoga than with exercise, but the evidence was low quality and not robust. [2]
Can yoga change body composition or body fat?
Some reviews report lower body fat, including in children and teens, [4] but another found no difference in body fat percentages in adults with obesity. [2]
Does hot yoga burn more fat?
Proper evidence not found. Hot yoga has special risks of overheating and dehydration. [1]
Is yoga safe for people with obesity?
Yoga is generally safe when performed properly, and people with health conditions should check with their providers and the instructor. [1] See yoga for larger bodies for adapted options.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
What we did not find
- Long-term maintenance. Proper evidence not found. We looked at reviews and an NCCIH summary and did not find a long-term trial of weight kept off after a yoga program that we could report.
- A yoga style that works best for weight. Proper evidence not found. We read reviews pooling mixed programs and none ranked styles.
- Spot reduction. Nothing we read supports "yoga poses to burn belly fat" claims. Treat those as marketing claims.
- Hot yoga for weight loss. Proper evidence not found. NCCIH instead warns that hot yoga carries special risks of overheating and dehydration. [1]
Safety, body image and when to see a clinician
- If you have a history of an eating disorder, or if weight and body talk in classes is hard for you, read yoga, eating disorders and body image first and choose a teacher who does not comment on bodies.
- Larger bodies are welcome in yoga. See yoga for larger bodies for adapted practice.
- Unplanned weight loss or gain can be a sign of a health problem; see unintentional weight loss and why weight changes.
- Weight-loss medicines and supplements belong with a clinician; see weight-loss medications and medical care.
- Do not use yoga to postpone seeing a health care provider about a medical problem. [1]
References
- National Center for Complementary and Integrative Health (NCCIH, US National Institutes of Health). Yoga: Effectiveness and Safety. Read 2026-10-22.
- Asiah ASS et al. Effect of yoga on anthropometry, quality of life, and lipid profile in patients with obesity and central obesity: A systematic review and meta-analysis. Complement Ther Med. 2023;76:102959. PubMed 37356673. Read 2026-10-22.
- Isath A et al. The Effect of Yoga on Cardiovascular Disease Risk Factors: A Meta-Analysis. Curr Probl Cardiol. 2023;48(5):101593. PubMed 36681213. Read 2026-10-22.
- Caner N, Yüce GE. The Impact of Yoga Practices on Body Composition and Vital Signs in Children and Adolescents With Obesity: A Systematic Review and Meta-Analysis. Obes Rev. 2025;26(10):e13947. PubMed 40390197. Read 2026-10-22.