The Best Time To Do Yoga For Weight Loss

I’m not a doctor or nutritionist, but based on my years of teaching yoga, I’ve seen that any time you can consistently fit yoga into your schedule is a good time. However, if your primary goal is weight loss, there are a few general guidelines and considerations about timing that might help you make the most of your practice.

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

• Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
• 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”

1. Morning Yoga for a Metabolism Boost
Practicing yoga in the morning—ideally on an empty or lightly fueled stomach—can help jumpstart your day with mindfulness and energy. Here’s why it may be helpful for weight loss:

• Mindful start: A morning routine often sets the tone for the rest of the day, helping you make healthier food choices and maintain better posture.
• Consistent schedule: Many people find it easier to stick to a morning practice before other commitments arise. A consistent routine is important for any fitness or wellness goal, including weight loss.
• Metabolic effect: While yoga isn’t the highest-calorie-burning exercise, doing it in the morning can stimulate your metabolism early on and keep you more active throughout the day.

2. Late Afternoon or Early Evening to Manage Cravings
If early mornings aren’t an option, another beneficial time to practice yoga is late afternoon or early evening. This can help you:

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• De-stress before dinner: Stress can trigger cravings or emotional eating. By practicing yoga to calm your nervous system, you may find it easier to manage dinnertime food choices.
• Maintain momentum: If you’ve been fairly active or busy during the day, an evening yoga session can support healthy circulation and metabolic processes as you wind down.
• Prevent late-night snacking: A calming session in the early evening can also reduce the likelihood of late-night snacking, which is a common pitfall for weight management.

3. Listening to Your Own Body Clock
For some individuals, working out at midday feels best—perhaps between lunch and dinner. If that’s the time you have the most energy or the least distractions, capitalize on it. Consistency and a comfortable practice time often outweigh the benefits of forcing yourself into a schedule that doesn’t fit your lifestyle.

4. Consider the Style of Yoga
If weight loss is a key goal, styles like Vinyasa (flow), Power Yoga, or Ashtanga can be a bit more vigorous, raising your heart rate and aiding in calorie burn. A restorative or Yin practice won’t burn as many calories, but it can reduce stress, which also plays a crucial role in weight management. Choose a style that aligns with your objectives, schedule, and experience level.

5. Don’t Forget Overall Lifestyle Factors
While timing your yoga practice can help, remember that weight loss is influenced by a combination of factors—diet, sleep, overall daily activity levels, and stress management. A regular yoga routine can contribute to weight management, but a balanced lifestyle is the key.

Bottom line: The “best” time to do yoga for weight loss is the time you’re most likely to practice consistently. Morning yoga can offer a metabolism boost and set a mindful tone for the day, while afternoon or early evening sessions can help curb cravings and manage stress. Above all, choose a time and style of yoga that works for your body, schedule, and personal preferences so you can maintain a long-term routine.