Over the past few years, there’s been a surge in research in the benefits of mindfulness for improving overall health and weight loss. This has brought a shift in the way I work with clients and now I incorporate the practice of mindfulness when it comes to eating, exercise and improving overall health and well-being.
Can you “think” yourself into losing weight?
The answer is both yes and no.
While I usually start things off on a positive note, today I’m first going to address why you cannot just “think” yourself into losing weight.
As much as I wish weight loss could be as simple as just “thinking” about it, this is just not reality. The truth is, weight loss requires creating a negative energy balance – meaning you need to eat fewer calories than your body uses. While the math appears to be basic, the actual process of changing eating behaviors and creating new habits to create a calorie deficit takes a conscious effort. This is where practicing meditation and mindfulness can help with achieving your weight loss goals.
Thinking about losing weight without changing eating habits and behaviors, will usually not result in weight loss. However, incorporating meditation and mindfulness into your daily routine can actually help you “think” yourself to better health.
The question is, how can meditation and mindfulness help you reach a healthy weight without dieting and deprivation?
The answer lies in re-connecting with yourself and understanding the nutrition, energy, taste, flavor, activity and rest your body needs to thrive. By slowing down and tuning out external distractions, you’re actually re-teaching your body how to listen and honor what it needs for optimal health and prosperity.
The first records of meditation actually date all the way back to 1500 BC, so needless to say this is something humans have been practicing for a long time. To put it simply, meditation is the act of centering your attention and becoming more mindful. When you clear your mind of external distractions and stressors, you can return to a state of calmness and focused thinking.
Reducing stress and increasing overall awareness can help prevent emotional and binge eating. Managing stress and learning to pay attention to when your body is truly hungry and when it is actually tired, thirsty, bored, anxious, happy or sad ultimately means consuming fewer calories.
The more you practice meditation and mindfulness the less you’ll turn to chips and chocolate when things get stressful. You’ll start to replace unhealthy habits with healthy habits, resulting in better food choices, the motivation to exercise, and the tools to manage stress. Over time these changes will result in weight loss and ultimately a healthier mind and body.
5 Steps to Start Meditating
- Begin with a mantra. A mantra is a word or phrase that you can repeat to yourself to keep yourself focused and centered on the goals you are working towards. When it comes to creating a mantra to help weight loss, use words that will empower you to make choices that nourish and energize you. An example would be: “I choose foods and activities that nourish and energize me. I am strong. I am doing this. I am enough.”
- Focus on your breathe. Start by closing your eyes and simply focus on your breathing. Focus your attention on your breathing. If you notice your mind begins to wander, bring your attention back to the breath.
- Pay attention. After you have practiced a few minutes of connecting with your breath, begin to take an assessment of your body. Focus your attention on different parts of your body and become aware of different sensations in your body.
- Tune in. Listen to relaxing music, read uplifting words or anything else that helps you relax and re-connect with yourself. Let these words help you re-connect with your mantra and the goals you are working towards.
- End with love and gratitude. As your time for meditation comes to an end, reflect on the love that surrounds you that is lifting you up and that is moving you forward. Express gratitude for a body that moves and for access to foods that fuel and nourish you.
If you are new to meditation and want to learn more I recommend 10% Happier . You can try it for free. They even have a course on eating mindfully.
For more help with weight loss download my FREE guide 7 Steps to Lose Weight Without Dieting.
How wonderful that a mantra can help to begin meditation, and meditation can help with weight loss. I want to lose weight this year but have tried many things. I will find an excellent weight loss program to assist.
You might like 10 Percent Happier Meditation App for more help on mindfulness. It includes a course on healthy habits and much more. For a weight loss program look for something includes realistic changes that you can live with long term. Best wishes!