‘Mindfulness’ is everywhere these days. Mindful walking, mindful cooking, mindful Yoga, and anything else that might require our full attention. In addition, Mindfulness now plays a key role in the treatment of anxiety and depression, when integrated with psychotherapeutic models such as ‘Cognitive Behaviour Therapy’ (CBT).In this post, we explore how to lose weight with Mindfulness.
There have been several studies on the effects of Mindfulness as a tool to lose weight. Most of these studies involve mindful eating with an individualised eating plan. The results are mixed. However, it’s reasonable to say that most trials show a reduction in weight. This is most likely a result of the self – awareness of feeling full. And the slower the eating pace the better this works, based on my experience.
The Eating Trance
Imagine, you are walking through your local shopping centre. You are focused on all the interesting shops and people around you. Then suddenly you notice a big sign that says, EAT NOW! You don’t pay too much attention to it (consciously), but you acknowledge it. Then, surprise! You think to yourself, I’m hungry! And you go and eat. You are in an eating trance! This is how advertising works. It’s interesting because many people think advertising doesn’t work, but of course, it does!
The Power of Influence
When we are repeatedly exposed to marketing messages. influence is strong. Call it hypnosis!
Moreover, we also play a part in this influence. We talk to ourselves about ‘what we desire to eat, how it would taste and smell, we picture it and imagine how we would feel while eating it.
We become ‘unaware’ of our true hunger signals.
Mindfulness to the rescue
When we are present, we are free from the eating trance. We are fully in the moment and aware. We become liberated from compulsive eating, and uncontrollable desires. Tuning into our natural hunger signals becomes easier. We can work out if we are truly hungry, or eating because we are stressed, or bored.
In addition, ‘Mindfulness’ helps us in many other areas that are related to weight control. We enjoy our food more because we get time to taste it. We eat less, because we become more aware of when our stomach is full and additionally, we benefit from better digestion.
Compassion
However, there is a slight problem with how Mindfulness is taught here in the west. All too often, it gets stripped of its true Buddhist roots. Perhaps, we are not yet ready here in our western culture, to embrace anything that is considered ‘too Buddhist.’
But, on a more positive note…
In one study, two groups of meditators committed to six weeks of mindfulness training. The goal was to lose weight. Both groups also followed an individually controlled diet plan, but one group made better progress than the other. The more successful group included ancient Buddhist compassion centred interventions into their daily routine. This consisted of ‘Loving Kindness meditation’ and a short self -compassion induction. The result, they lost more weight!
To Conclude:
It appears that when we cultivate more compassion, we stay more focused and happier in ourselves. And when we are happier in ourselves we tend to do better in our daily lives. Also, when we add focus to what we plan to do, it’s a powerful combination.
Moreover, Mindfulness along with compassion centered interventions could be a winning formula for achieving lasting weight control. Read more on the subject here…
Until next time!