Weight loss is mostly associated with diet and exercise, but to our surprise, meditation can also play a significant role here. Meditation is a practice that can help us become more mindful, reduce stress, and improve our overall well-being. These benefits can translate into effective weight loss. Here’s all the science we need to know about how meditation helps in weight loss and the techniques we can use to make it part of our routine.
How is weight loss and meditation connected?
Meditation is a centuries-old practice that involves focusing our minds and eliminating distractions to achieve a state of relaxation and mindfulness. While it is traditionally known for its mental health benefits, research has shown that meditation can also contribute to weight loss. It promotes a mindful approach to eating and reduces stress-related eating habits, meditation helps create a healthier relationship with food and encourages better lifestyle choices.
What is the key to weight loss?
One of the primary ways meditation helps in weight loss is through mindful eating. Mindful eating is paying full attention to the experience of eating and drinking, both inside and outside the body. According to a study published in the journal Obesity Reviews, individuals who practice mindful eating are more likely to notice hunger and fullness cues, which helps prevent overeating. By slowing down and enjoying each bite, we become more aware of our food choices and portion sizes, leading to healthier eating habits.
It helps in reducing stress and emotional eating
Stress is a major contributor to weight gain, which leads to emotional eating and cravings for unhealthy foods. Meditation is an effective tool for managing stress and its impact on our bodies. A study by Harvard Medical School found that meditation reduces the levels of cortisol, a stress hormone that is linked to weight gain, especially around the abdominal area. It lowers stress levels and meditation helps us avoid stress-induced eating and makes it easier to stick to a healthy diet.
It helps in improving sleeping quality
Poor sleep is generally linked to weight gain and difficulty in losing weight. Meditation can improve sleep quality by promoting relaxation and reducing anxiety. The National Sleep Foundation reports that meditation helps to activate the relaxation response, leading to better sleep patterns and a more restful night’s sleep. Quality sleep is important for weight loss as it balances hormones that control hunger and appetite.
Techniques for effective meditation
To add meditation into our weight loss journey, try the following techniques:
- Focus on breath, observing each inhale and exhale. This simple practice can help centre our minds and reduce stress.
- Lie down and mentally scan the body from head to toe, paying attention to any tension or discomfort. This technique helps increase body awareness and relaxation.
- Use apps or online resources to follow guided meditation sessions that can help us focus on specific goals, such as reducing stress or improving mindfulness.
- Cultivate a positive mindset by focusing on sending love and kindness to yourself and others.
