Spirituality

How can meditation help you in your weight loss Journey?

From clearing your mind to regulating your hormones, meditation practice has a wide range of benefits if practiced regularly. But do you know that practicing mindfulness and meditation can help you reduce weight?

The real question is, how can sitting ideal help you lose weight when sitting ideal is the reason for your weight gain? In this blog, we are about to find out how certain meditation practices can help you in your weight loss journey. Let’s begin!

Binge eating and a disturbed mind

Having a disturbed mind means feeling upset, anxious, or troubled. When someone has a disturbed mind, it can affect their thoughts and emotions, making it challenging to focus or feel at ease.

Binge eating is when you eat a lot because your mind is not happy. It happens when you’re stressed or feeling down. People eat too much to try to feel better. This creates a cycle of feeling bad, eating a lot, and feeling even worse. To stop this cycle, it’s important to deal with your feelings and find healthier ways to cope.

Emotional eating

Emotional eating is when someone eats not because they’re hungry but because they’re feeling certain emotions. It’s like using food to cope with feelings like sadness, stress, or boredom. Instead of eating to satisfy hunger, emotional eaters turn to food as a way to comfort themselves or deal with difficult emotions. This can sometimes lead to overeating and unhealthy eating habits.

Steps in mindful eating

Mindful preparation: Do you know why our elders used to pray before every meal? It’s because it gives them an opportunity to breathe and relax and to be present in the moment. Even if you don’t pray, have a moment to catch your breath and relax before you eat.  

Distractions: In ancient cultures, having a meal was considered a pious act through which we could sustain our body, the temple of the soul. So, switch off the TV, and keep the mobile away. Create a quiet space for your meal.

Observe Your Food: You have prepared the food with lots of effort. Observe your food. Observe the colorful appearance, smell, and nice textures it is exhibiting. Take a moment to appreciate what’s on your plate.

Eat Slowly:  Take small bites and chew slowly. Enjoy the flavors and textures of each bite. It will not only slow you down but will help you to digest what you eat effectively.

Hunger check: While eating, pause after a few minutes and check how your stomach is feeling. Is it asking for more or sending you signals to stop? Listen to your body’s signals.

Enjoy the Experience: You are earning money to take care of your basic needs of food, clothing, and shelter. Instead of gulping the big chunks of food, you might as well enjoy the process. Be mindful of the entire eating experience. Focus on the pleasure of each bite, the tastes of each ingredient in it, and the nourishment it provides.

Gratitude: After finishing the meal, take a moment to feel grateful for the food. Even though you have paid for it, understand that many people have put their efforts to put food on your table. Be grateful to every known and unknown person responsible for it. This will induce positive changes in your overall mindset and relationship with food.

Meditation techniques for weight loss

Deep Breathing: Sit comfortably and take slow, deep breaths. Inhale through your nose, exhale through your mouth. It helps calm the mind.

Body Scan: Close your eyes and focus on each body part, starting from the toes to the head. Relax and release tension.

Mindful Eating: Pay full attention to each bite, savoring flavors. This helps prevent overeating and makes meals more enjoyable.

Visualization: Picture yourself reaching weight loss goals. Imagine the positive changes and how they feel.

Mantra Meditation: Repeat a positive phrase or word. It can be about health and weight loss to keep you motivated.

Walking Meditation: Practice mindfulness while walking. Pay attention to each step, your breath, and the surroundings.

Loving-Kindness Meditation: Send positive thoughts to yourself and others. This fosters a positive mindset for healthy choices.

Guided Meditations: Use recorded meditations focusing on weight loss and self-acceptance. Follow the guidance for relaxation.

How does meditation help in weight loss?

The scientific relationship between meditation and weight loss is a complex and multifaceted topic. While meditation alone may not directly cause weight loss, it can contribute to overall well-being and potentially influence behaviors that impact weight.

Stress Reduction: High-stress levels lead to the release of cortisol. It is a hormone associated with increased appetite. It also generates cravings for unhealthy foods, also known as junk food. Chronic stress may contribute to weight gain over time. Hence, by reducing stress through meditation, we can be better equipped to manage our fast food cravings that are high in unhealthy fat content.

Mindfulness: Do you know that when our stomach is full, it sends messages to our brain, but it takes about 10 to 15 minutes for those signals to reach the brain? Mindful eating, a concept derived from mindfulness, encourages us to pay attention to our eating habits. This increased awareness leads to healthier food choices and better portion control, leading to better weight management.

Emotional Eating: Meditation helps us to develop emotional awareness and regulation. We often eat in response to emotions such as boredom, sadness, or stress. This is called stress eating or emotional binge eating. When we begin practicing meditation, we can regularize our emotions, and process them in a proper manner, leading to a reduction in emotional eating.

Improved Sleep: Meditation has been associated with improved sleep quality. Poor sleep is linked to weight gain and obesity. It can also disrupt hormonal balance, particularly affecting the hormones ghrelin and leptin, which regulate hunger and fullness. Better sleep hygiene through meditation may indirectly contribute to weight management.

Hormonal Changes: Some studies suggest that meditation may influence hormonal levels, including those related to metabolism. However, the specific mechanisms and effects of weight loss are not fully understood and may vary among individuals.

In a nutshell, while meditation alone might not directly make you shed pounds, it can contribute to a healthier lifestyle. By reducing stress, promoting mindful eating, helping control emotional eating, and improving sleep, meditation plays a role in creating a positive environment for weight management.

Remember, though, that weight loss is a complex journey involving various factors, so it’s best to embrace a well-rounded approach that includes healthy eating, physical activity, and other positive habits. Adding meditation to your routine can be a valuable piece of the puzzle on your path to a healthier you.

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