Meditation for weight loss - can it really work? As we all know meditation involves sitting still or even lying down. It doesn't sound like the sort of 'exercise' that's going to help us lose weight, does it?
In this article, I will discuss how meditation for weight loss works and give you tips on how to lose weight through a technique called 'mindful meditation.'
How Can Meditation Help Weight Loss?
Astonishing as it may be, meditation for weight loss - in particular, 'mindful meditation' - is increasingly being used by people wanting to control food cravings and manage overeating. Mindful meditation can also be used to control stress; thereby preventing 'comfort eating' borne out of that stress.
As we grow more mindful, we become more aware of our cravings and can learn to pay attention to the emotions underlying them - i.e. we are able to make a more informed choice before simply reaching for that naughty chocolate bar! If you practice mindful eating every day then in time, you will learn to enjoy your food more. You will also be better able to recognize when you are full - meaning you will naturally start consuming fewer calories.
Consistent practice of mindful meditation has also been shown to lower the stress hormone cortisol. This is excellent news because high cortisol levels can cause pre-diabetes and central obesity (which is associated with heart disease). Plus, cortisol starts a cascade in our brains which can lead to a bigger appetite and big cravings, too.
What's Being Mindful?
During 'mindful' meditation your goal is to constantly remain 'mindful' or 'aware'. When thoughts creep into your mind you can firstly acknowledge them, and secondly, simply 'let them go'. When you practice mindful meditation for weight loss, lots of mental 'junk' and 'clutter' is bound to come up. This includes negative body images and desires for food where they exist. The good news is, the longer you practice meditation techniques, the easier it becomes to put these thoughts and their accompanying emotions quickly and directly into your 'mental recycling bin'. In addition, 'mindful' eating - that's the process of eating slowly and silently whilst concentrating on the food only during your mealtimes - can help you become more in tune with your body's natural cues and you become better able to stop eating before you are stuffed full.
Meditation for Weight Loss - Tips for Mindful Eating
1. Don't Multi-Task
Experts say our biggest enemy in weight control is multi-tasking. Have a think... when was the last time your ate your lunch in complete peace and quiet, without flicking through your phone, tapping away on your computer or chatting with work colleagues? When you practice mindful meditation for weight loss, it's important to concentrate on the food, and the food alone. Why? A recent study published in the journal 'Psychological Science' found that people who watched television during dinner were more likely to overeat because they found the food bland.
2. Don't Speed Eat
According to a survey by a group called 'Conscious Foods' the average person gulps up all their food for the day - i.e. three meals' worth - in a total of just 23 minutes. Eating too fast has been linked to weight gain, as well as harmful diseases including type 2 diabetes. Try not to eat as though you are in a race. Contemplate and savour every bite of every meal - ensuring you really taste it! You should ideally spend at least 20 minutes on each meal.
3. Consider Your Environment
When you practice meditation for weight loss, avoid bright lights and fast-paced music, as it can encourage you to eat faster and thus consume more calories. You should also eat from a smaller plate, to encourage your mind to be satisfied with a smaller serving. Consider placing your knife and fork down between every bite.
4. Try 5 Breaths
It is very important to set the scene before you begin to eat. Taking five deep breaths prior to a meal relaxes the body and clears the emotional palate. You can also try this half way through a meal.
5. Stop often, and Focus
When you practice meditation for weight loss, you must focus only on the food you are eating during meal times. Buddhist monk and author Thich Nhat Hanh describes 'mindful' eating of a tangerine in his book 'The Miracle of Mindfulness'. Before reaching for the next segment he says you must stop and focus on the piece already in your mouth, really tasting and savoring it. When eating an apple, he advises you stop to smile at it and appreciate it before taking the first bite!
So there you have 5 tips to help you begin your weight loss journey through 'mindful' meditation.
Learn more about meditation for weight loss using an effective time tested method at Awaken Your Potential.
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