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!
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