Yoga & Stretching for Weight Loss

Dr Amit Kumar Singh

Nov 6, 2024

•

min read

Have you ever felt like no matter how hard you push yourself, the weight just doesn’t seem to come off? Many women in the UK face this frustration, trying every fad diet or intense workout, only to be left exhausted and disheartened. What if you are told that 80% of weight loss success isn’t about brutal workouts, but about gentle, consistent movement and balance?

It’s easy to feel stuck when the scale doesn’t budge, especially when you’re doing everything "right." This frustration is all too common for women trying to lose weight, especially when stress and busy schedules leave little room for self-care. The desire to feel lighter, healthier, and more confident is universal, yet the solution might not be what you'd expect.

The problem is that traditional weight loss methods often focus solely on burning calories through high-impact workouts, overlooking the power of practices like yoga and stretching. These gentle forms of exercise not only help tone your body but also promote mental clarity, reduce stress, and boost your metabolism—all factors that are critical to achieving long-term weight loss.

Understanding Weight Loss

Weight loss is a multifaceted process influenced by various interrelated factors, including diet, exercise, genetics, and lifestyle. Understanding these factors is essential for effective weight management.

Factors Affecting Weight Loss

Diet: The caloric balance is fundamental to weight loss. Consuming fewer calories than expended leads to weight reduction. A systematic review on dietary management of obesity found that dietary patterns rich in whole foods and low in processed foods are associated with successful weight loss outcomes. The National Diet and Nutrition Survey in the UK indicated that adults consume an average of 2,000 calories per day, with many exceeding this amount, contributing to obesity .
Exercise: Regular physical activity is crucial for weight management. The Overview of Current Physical Activity recommends at least 150 minutes of moderate-intensity aerobic activity weekly for weight loss maintenance. A study published in the BMC Public Health demonstrated that individuals who engaged in regular exercise lost significantly more weight compared to those who relied solely on dietary changes.
Genetics: Genetics plays a significant role in an individual’s predisposition to obesity. Research indicates that genetic factors can account for 30% to 70% of the variance in body mass index (BMI) among individuals. Studies have identified over 400 genes associated with weight regulation, influencing appetite, metabolism, and fat distribution.
Lifestyle Factors: Lifestyle habits such as sleep quality, stress levels, and socioeconomic status also influence weight loss. Insufficient sleep has been linked to increased hunger and calorie consumption, as noted by the National Institutes of Health (NIH) . Chronic stress elevates cortisol levels, which can lead to increased appetite and fat accumulation, particularly around the abdomen.
Yoga and Stretching: Incorporating yoga into a fitness regime can enhance flexibility, strength, and mental well-being. A study published in The Journal of Alternative and Complementary Medicine found that participants practising yoga regularly showed significant reductions in body weight and waist circumference compared to those who did not engage in yoga .

The Benefits of Yoga for Weight Loss

Yoga is increasingly recognized not just for its mental and spiritual benefits, but also for its role in weight management.

Physical Benefits of Yoga

While yoga may not burn as many calories as high-intensity workouts, it can still contribute significantly to weight loss. Research shows that people practising Hatha yoga burned approximately 120 calories in 30 minutes for a 57kg individual, 144 calories for a 70kg individual, and 168 calories for a 84kg individual. More vigorous styles like Vinyasa or Power Yoga can increase calorie expenditure further due to their dynamic nature.

Additionally, a clinical trial on yoga in women with abdominal obesity showed that practising yoga for 90 minutes twice a week over 12 weeks resulted in significant reductions in body weight, waist circumference, and body fat percentage. This indicates that yoga can effectively aid in fat loss while also improving muscle mass.

‍Improved Muscle Tone: Yoga enhances muscle tone through various poses that engage multiple muscle groups. A study published in Complementary Therapies in Medicine demonstrated that participants who practised yoga showed improvements in muscle strength and flexibility alongside reductions in body fat. This toning effect is crucial for increasing resting metabolic rate, which helps burn more calories even at rest.

Mental Benefits of Yoga

Stress Reduction

Chronic stress is a significant contributor to weight gain due to its association with increased cortisol levels, which can lead to cravings for unhealthy foods. Research from Harvard Medical School shows that regular yoga practice can reduce cortisol levels, thereby alleviating stress-related eating behaviours. Participants reported fewer cravings and reduced emotional eating after engaging in yoga sessions.

‍Improved Mood and Body Positivity

Yoga promotes mindfulness and self-acceptance, which can enhance overall mood and body image. A study indicated that individuals who practised yoga reported greater body satisfaction and lower levels of disordered eating behaviours . This psychological shift can lead to healthier food choices and a more positive relationship with one’s body.

Specific Yoga Poses for Weight Loss

Certain yoga poses are particularly effective for enhancing weight management:

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Sun Salutations (Surya Namaskar): This sequence involves a series of linked poses that create a flowing practice, engaging multiple muscle groups and promoting cardiovascular activity. Regular practice can significantly boost metabolism and energy levels.
Warrior Poses (Virabhadrasana I & II): These powerful poses build strength in the legs, core, and upper body while improving balance. They engage major muscle groups, which helps promote muscle tone and enhance calorie expenditure.
Boat Pose (Navasana): This pose targets the abdominal muscles, helping to strengthen the core while improving overall stability. It is effective for building muscle strength and enhancing awareness of body alignment.

The Importance of Stretching

Stretching is a fundamental aspect of physical fitness that enhances flexibility, promotes muscle recovery, and reduces the risk of injuries.

Enhancing Flexibility: Stretching significantly improves flexibility, which is crucial for overall physical performance. A study published in the European Journal of Physical Education and Sports Sciences found that regular stretching increased range of motion in participants, which is essential for optimal movement patterns during physical activities. Improved flexibility can lead to better performance in sports and daily activities.

Improving Posture: Stretching can also enhance posture by lengthening tight muscles that may contribute to poor alignment. Research indicates that individuals who engage in regular stretching routines report improved posture and reduced musculoskeletal discomfort. A clinical trial involving office workers showed that a stretching program led to significant improvements in posture and a reduction in neck and back pain .

Reducing Injury Risk: Stretching before physical activity can help reduce the risk of injuries. A systematic review in Sports Medicine concluded that dynamic stretching before exercise is effective in preventing injuries, particularly in sports involving high-intensity movements. The review highlighted that athletes who incorporated stretching into their warm-up routines experienced fewer injuries compared to those who did not.

Aiding Muscle Recovery After Workouts: Stretching plays a vital role in muscle recovery post-exercise. According to a study published in Science for Sport, post-exercise static stretching can enhance recovery by increasing blood flow to the muscles, thereby delivering essential nutrients and removing metabolic waste products. While the effect on muscle soreness may be modest, research indicates that stretching can help regain pre-exercise ranges of motion more quickly .

Delayed Onset Muscle Soreness (DOMS): The effectiveness of stretching in reducing DOMS has been debated. A systematic review found that while post-exercise stretching did not significantly reduce muscle soreness 24 to 72 hours after exercise, it did improve flexibility and range of motion, which are beneficial for overall recovery. This suggests that while stretching may not eliminate soreness entirely, it contributes positively to recovery processes.

Recommended Stretching Exercises

Incorporating specific stretches into your routine can enhance flexibility and aid recovery:

Hamstring Stretch: This stretch targets the hamstrings, which are often tight after leg workouts. To perform:Sit on the floor with one leg extended and the other bent.

Quadriceps Stretch: This stretch helps relieve tension in the quadriceps:Stand on one leg and pull your other foot towards your glutes.

Calf Stretch: This stretch targets the calf muscles:Stand facing a wall with one foot forward and one foot back.

Child’s Pose: A restorative stretch that relaxes the back:Kneel on the floor, sit back on your heels, and extend your arms forward on the ground.

Combining Yoga and Stretching for Optimal Results

Integrating yoga and stretching into a holistic weight loss program can enhance flexibility, improve muscle tone, and support mental well-being.

Incorporate Both Practices: A balanced routine can effectively combine yoga and stretching to optimise weight loss. Research indicates that yoga can burn approximately 200-500 calories per hour, depending on the intensity and style (e.g., Vinyasa or Power Yoga) . By alternating between yoga sessions and stretching routines, individuals can enhance flexibility while also engaging in calorie-burning activities.
Sample Weekly Schedule: You can divide the days like this. Remember this is a suggestion on how to include yoga and stretching into your day to day life. Contact a certified yoga instructor for your personalised plan. some text
- Monday: 30 minutes of Vinyasa Yoga (focus on flow and strength)
- Tuesday: 20 minutes of static stretching (hamstrings, quadriceps, calves)
- Wednesday: 30 minutes of Power Yoga (high-intensity session)
- Thursday: Rest day with gentle stretching
- Friday: 30 minutes of Hatha Yoga (focus on relaxation and flexibility)
- Saturday: 20 minutes of dynamic stretching before a cardio workout
- Sunday: 30 minutes of Yin Yoga (deep stretches for recovery)
Benefits of Combining Practices: Combining yoga with stretching not only improves flexibility but also enhances overall body awareness and coordination. A study published in the Journal of Strength and Conditioning Research found that individuals who practised both yoga and traditional strength training reported better balance and stability compared to those who engaged in only one type of exercise .

Tips for Beginners

Finding a Suitable Instructor or Class: For women new to yoga and stretching, finding a qualified instructor is essential. Look for classes labelled as "beginner-friendly".
Start Slow: Beginners should start with basic poses and gradually build their practice. Research indicates that starting with foundational poses helps improve confidence and prevents injury . Simple poses like Downward Facing Dog, Cat-Cow Stretch, and Child’s Pose are excellent starting points.
Utilise Online Resources: Many online platforms offer free or low-cost yoga classes tailored for beginners. Websites like YouTube have channels dedicated to beginner yoga practices that can be followed at home.

Overcoming Challenges Faced by Women

Women may face several challenges when starting a yoga or stretching practice, including time constraints, body image concerns, or previous injuries.

Time Management: To overcome time constraints, schedule shorter sessions throughout the week instead of long classes. Even 10-15 minutes of focused stretching or yoga can yield benefits. Research published in Frontiers of Psychology suggests that short bouts of physical activity can significantly improve mood and reduce stress.
Body Image Concerns: Many women may feel self-conscious about their bodies in a fitness setting. It’s important to remember that yoga promotes body positivity and self-acceptance. Engaging in mindfulness practices during yoga can help shift focus from appearance to overall well-being .
Previous Injuries: If there are concerns about previous injuries, consult with a healthcare provider before starting a new exercise regimen. Many studios offer classes specifically designed for individuals with injuries or limitations.

Conclusion

Yoga and stretching might just be the missing link in your weight loss journey. While they may not seem as intense as other workouts, their long-term benefits—like improved flexibility, muscle toning, and stress reduction—are undeniable. By incorporating these mindful practices into your routine, you can work with your body rather than against it, paving the way for sustainable weight loss and overall well-being.

If you’re feeling stuck or unsure of where to begin, don’t hesitate to reach out for guidance. Book a consultation to get personalised advice on how to integrate yoga and stretching into your weight loss plan. Or, share your thoughts and experiences in the comments below—your story could inspire someone else to take that first step. And if you found this article helpful, share it with friends or family who might benefit from a gentler approach to weight loss.

SheMed Healthcare and Weight Loss

Embarking on a weight loss journey can be challenging, but integrating yoga into your routine provides a holistic approach that benefits both body and mind. At SheMed Healthcare, we specialise in women's health and offer personalised weight loss programmes tailored to your unique needs.

How SheMed Healthcare Can Support You:

Personalised Weight Loss Programmes: Our experts create plans that fit your lifestyle, incorporating yoga to improve flexibility, reduce stress, and aid in weight management.
Comprehensive Support: We provide guidance on nutrition, exercise, and behavioural changes, ensuring you have the tools needed for sustainable weight management.
Holistic Approach: We understand the unique challenges women face, addressing both physical and emotional aspects of weight loss to promote overall well-being.

Take the First Step Towards a Healthier You

Ready to incorporate yoga into your weight loss journey? Discover how SheMed Healthcare’s personalised programmes can help you achieve your goals. Contact us today to schedule a consultation and begin your transformation.

Frequently Asked Questions

1. Can yoga really help with weight loss?
Yes, yoga can aid in weight loss by improving flexibility, increasing muscle tone, and reducing stress. It also promotes mindfulness, which can help with making healthier lifestyle choices, such as mindful eating.

2. How often should I practise yoga or stretching to see results?
Consistency is key. Aim for at least 3-4 sessions per week to experience the benefits. Even short, 20-minute sessions can make a difference when practiced regularly.

3. Is yoga enough for weight loss, or should I combine it with other exercises?
Yoga can be a powerful tool for weight loss, especially when combined with a balanced diet and other forms of physical activity, like walking or strength training. It helps create a well-rounded fitness routine that supports your overall goals.

4. I’m not flexible—can I still do yoga?
Absolutely! Yoga is for everyone, regardless of flexibility. In fact, yoga helps improve flexibility over time, and you can modify poses to suit your current abilities.

5. Can yoga help with emotional eating?
Yes, yoga promotes mindfulness and emotional balance, which can reduce stress and emotional eating. It encourages a healthier relationship with food by making you more aware of your body’s needs and signals.

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References

Sherman, K. J., Wellman, R. D., Cook, A. J., Cherkin, D. C., & Cramer, H. (2019). Mediators of yoga and stretching for chronic low back pain. Journal of Pain, 20(10), 1155-1164. https://doi.org/10.1097/AJP.0000000000000743
Sherman, K. J., Cherkin, D. C., Wellman, R. D., Cook, A. J., Hawkes, R. J., Delaney, K., & Deyo, R. A. (2011). A randomised trial comparing yoga, stretching, and a self-care book for chronic low back pain. Archives of Internal Medicine, 171(22), 2019-2026. https://doi.org/10.1001/archinternmed.2011.524
Sayers, S. P. (2020). Stretching and flexibility: A range of motion for games and sports. ResearchGate. https://doi.org/10.13140/RG.2.2.34486.42101
Langevin, H. M., Wayne, P. M., & Park, J. (2022). Yoga and low back pain: Is stretch-mediated tissue remodelling the mechanism? Pain, 163(4), 653-658. https://doi.org/10.1097/j.pain.0000000000002472

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News

Weight Loss Drug Mounjaro May Slow Breast Cancer Growth in Mice, Early Study Finds

Can I Buy Mounjaro Online in the UK?

The conversation around managing type 2 diabetes and weight loss has been electrified by the arrival of new, highly effective medications. Among them, Mounjaro (active ingredient: tirzepatide) has generated significant buzz for its impressive results in controlling blood sugar and aiding weight reduction. This has led many in the UK to ask a crucial question: Can I buy Mounjaro online?

The digital world offers convenience, but when it comes to prescription medication, it also presents risks. Navigating the online landscape for a powerful treatment like Mounjaro requires caution and knowledge. This comprehensive guide is designed to give you clear, trustworthy, and up-to-date information. We will cut through the noise and provide a definitive answer on how to access Mounjaro safely and legally in the UK, whether through the NHS or private channels.

What is Mounjaro (Tirzepatide)?

Mounjaro is a prescription-only, once-weekly injectable medication that has transformed the treatment landscape for many individuals. Its active ingredient, tirzepatide, is the first of its kind, belonging to a class of drugs known as dual GIP and GLP-1 receptor agonists.

Think of it this way: your body naturally produces hormones called GIP (glucose-dependent insulinotropic polypeptide) and GLP-1 (glucagon-like peptide-1) after you eat. These hormones are crucial for managing blood sugar. They signal your pancreas to release insulin, slow down how quickly your stomach empties (making you feel fuller for longer), and regulate appetite signals in your brain. Mounjaro works by mimicking the action of both of these hormones, offering a powerful, two-pronged approach to metabolic health.

Who is Mounjaro For?

Mounjaro is primarily licensed and approved in the UK for a specific group of patients:

Adults with Type 2 Diabetes: It is used to improve glycaemic control, especially when other medications like metformin have not been effective enough.
Weight Management: While Mounjaro is the brand name for diabetes treatment, the same active ingredient (tirzepatide) is also approved for weight management in adults with obesity or who are overweight with weight-related health problems.

It is crucial to understand that Mounjaro is not a quick-fix cosmetic drug. It is a serious medical treatment intended for individuals with a clinical need, prescribed as part of a broader management plan that includes diet and exercise.

Buying Mounjaro in the UK

Let’s address the central question directly: You cannot legally buy Mounjaro online in the UK without a valid prescription from a registered healthcare professional. Any website claiming to sell it without a consultation or prescription is operating illegally and should be avoided.

Why Mounjaro is a Prescription-Only Medicine (POM)

In the UK, medicines are classified to ensure public safety. Mounjaro is a Prescription-Only Medicine (POM). This status is reserved for treatments that:

Require a diagnosis from a registered clinician and assessment to ensure they are appropriate.
Have the potential for significant side effects that need monitoring.
Could be harmful if used incorrectly or by individuals for whom it is not intended.

This regulation is not a barrier; it is a critical safety measure. A proper clinical consultation ensures the prescriber has reviewed your medical history, checked for contraindications (like a personal or family history of certain thyroid cancers or pancreatitis), and can provide ongoing support.

The Dangers of Unregulated Online Sellers

The high demand for Mounjaro has unfortunately led to a surge in illicit online sellers. Purchasing from these sources is incredibly risky. You could receive:

Counterfeit Products: Fake medication that contains no active ingredient, the wrong ingredient, or even harmful substances.
Incorrect Dosages: Products that are diluted or dangerously potent, leading to ineffectiveness or severe health complications.
Stolen or Expired Stock: Medication that has not been stored correctly (Mounjaro requires refrigeration), rendering it useless and unsafe.
No Medical Support: Without a doctor, you have no one to turn to if you experience side effects or have questions about your treatment.
Financial and Data Theft: Illegitimate sites are often fronts for phishing scams, designed to steal your credit card details and personal information.

Pathway 1: Accessing Mounjaro via the NHS

For most people in the UK, the National Health Service (NHS) is the primary route for medical care. Accessing Mounjaro through the NHS is possible, but it is subject to specific eligibility criteria set by the National Institute for Health and Care Excellence (NICE).

Current NHS & NICE Guidelines (as of 2025)

NICE provides recommendations to ensure the NHS uses its resources effectively. According to their latest technology appraisal guidance (TA924), tirzepatide is recommended for treating type 2 diabetes in adults, but typically only if specific conditions are met:

Inadequate Control: The patient’s HbA1c levels remain high (e.g., above 58 mmol/mol or 7.5%) despite trying at least two other diabetes medications.
High BMI: The patient has a Body Mass Index (BMI) of 35 kg/m² or higher. In some cases, a lower BMI threshold (often around 30 kg/m²) may be considered for individuals from certain ethnic minority backgrounds who are at a higher risk of complications.
Specialist Initiation: The prescription is often initiated by, or on the advice of, a specialist diabetes team.

These criteria can vary slightly between different NHS trusts, so it’s essential to discuss your specific situation with your GP.

The Step-by-Step NHS Process

GP Consultation: Your first step is to book an appointment with your GP. Be prepared to discuss your current diabetes management, your blood sugar readings, and why you think Mounjaro might be a suitable option.
Referral to a Specialist: If your GP agrees that you might be a candidate, they will likely refer you to a hospital-based or community diabetes specialist team for a full assessment.
Clinical Assessment: The specialist team will conduct a thorough review, including your medical history, current medications, and recent blood tests (like HbA1c, kidney, and liver function).
Prescription and Dispensing: If you meet all the criteria, the specialist will issue a prescription. You can then collect your Mounjaro from your local or hospital pharmacy, subject to standard NHS prescription charges.
Ongoing Monitoring: You may have regular follow-up appointments to monitor your progress, manage any side effects, and ensure the treatment remains effective and safe.

Pathway 2: Using a Private Medical Services

If you don’t meet the NHS criteria, or if you prefer faster access and a more personalised service, using a regulated private medical service is a safe and legal alternative. These services allow you to get a Mounjaro prescription online, but always following a robust clinical process.

How Reputable Private Clinics Operate

Legitimate private providers like SheMed Healthcare are not simply online shops. They are healthcare services staffed by qualified UK-based doctors and pharmacists. Their process is designed to mirror the safety standards of the NHS:

Online Health Assessment: You begin by completing a detailed confidential questionnaire about your health, medical history, and current medications.
Clinical Review & Verification: A UK-registered clinician reviews your submission. They may request further information or a copy of your Summary Care Record from your GP to ensure a complete picture of your health.
Mandatory Blood Tests: This is a non-negotiable step for any safe provider. At SheMed, you will be required to have recent blood tests to check your HbA1c, liver function, and sometimes a full blood count. This is vital to rule out any underlying conditions that would make Mounjaro unsafe for you.
Private Prescription and Dispensing: If deemed safe and appropriate, the clinician will issue a private prescription. The medication is then dispensed by a GPhC-registered pharmacy and delivered securely to your home in temperature-controlled packaging.
Dedicated Aftercare: Good private services provide ongoing support, with regular check-ins to monitor your progress and manage your prescription.

How to Safely Buy Mounjaro Online: Your Vetting Checklist

‍

Complete the online health assessment
Visit the SheMed website and fill out the initial health questionnaire to determine your eligibility. At this stage £99 is paid for blood test and 1st dose of medication. Subsequent does cost £159 every four weeks.
Blood Test
Once accepted, SheMed sends an at-home blood test kit. You collect a sample and post it back to ensure safe, tailored treatment before starting.
Prescription
A licensed clinician reviews your health data, discusses your goals, and prescribes the appropriate GLP-1 medication
Start your journey with ongoing support
You’ll get your first medication box delivered, then ongoing monthly deliveries. Use the app for weekly check-ins, progress tracing, side‑effect support, and monthly prescription management.

🚨 RED FLAGS: Avoid Any Website That… 🚨

Offers to sell Mounjaro without a prescription.
Does not require a blood test
Has no verifiable UK address or phone number.
Is not registered with the GPhC or CQC.

Conclusion: Your Next Steps to Safe Mounjaro Access

So, can you buy Mounjaro online in the UK? The answer is yes, but only through legitimate, regulated medical services like SheMed that require a prescription. The convenience of the internet should never come at the cost of your health.

Your journey to accessing Mounjaro should be a safe and informed one. By understanding the correct pathways and learning how to vet providers, you can confidently pursue this treatment option if it’s right for you.

Your Key Takeaways:

Prescription is Non-Negotiable: Mounjaro is a Prescription-Only Medicine. Any attempt to bypass this is illegal and dangerous.
Two Legitimate Pathways Exist: You can access Mounjaro via the NHS if you meet the strict NICE criteria, or through a regulated private clinic if you don’t or prefer that route.
Medical Supervision is Essential: Mounjaro requires initial assessment and ongoing monitoring to manage side effects and ensure it remains a safe choice for you.

Start by talking to your GP. They are your best resource for discussing your health and exploring your options within the NHS. If you choose to go private, do your homework, choose a reputable provider like us, and prioritise your safety above all else.

References

National Institute for Health and Care Excellence (NICE). (2023). Tirzepatide for treating type 2 diabetes (TA924). https://www.nice.org.uk/guidance/ta924
Medicines and Healthcare products Regulatory Agency (MHRA). (2023). MHRA authorises diabetes drug Mounjaro (tirzepatide) for weight management and weight loss. https://www.gov.uk/government/news/mhra-authorises-diabetes-drug-mounjaro-tirzepatide-for-weight-management-and-weight-loss
General Pharmaceutical Council (GPhC). Online pharmacy checker. https://www.pharmacyregulation.org/buying-medicines-online
Care Quality Commission (CQC). Find an independent healthcare service. https://www.cqc.org.uk/

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