3 Ways to Make Healthier Habits: The Power of Mindfulness for Weight Loss
Written by Courtney McMahan, RD
You might’ve heard that mindfulness can help you destress and lower your risk of anxiety and depression. But could mindfulness also be the weight loss tool you’ve been missing?
What is Mindfulness?
Psychology Today defines mindfulness as “a state of active, open attention to the present. This state is described as observing one’s thoughts and feelings without judging them as good or bad.”
Basically, mindfulness is when you are living fully in the present moment, not dwelling on past experiences or fretting over what the future might hold. You aren’t casting judgment on your thoughts or emotions, you are simply taking inventory of what is. In this mindful state of consciousness, you are able to fully experience life rather than being trapped in another headspace.
Can it Really Help Me Lose Weight?
Sure, maybe mindfulness can increase happiness and overall well-being, but could training it actually help with weight loss? Turns out, it likely can! A review in Current Obesity Reports suggests that mindfulness may lead to reduced portion sizes, cravings, and body mass index. While more research is needed, evidence is mounting for the inclusion of mindfulness in weight loss strategies.
There are a couple ways that mindfulness can result in drops on the scale.
The first is by bringing attention to your cravings. With the hectic lives most people lead, many don’t realize a craving is present until they are already succumbing to that craving. Living in the present moment allows you to recognize your cravings as they arise so that you control them rather than allowing them to control you. Craving ice cream? If you let that craving hang around too long, mounting in intensity, you might end up eating half the carton by the time you realize it. Being more mindful allows you to notice the craving as it arises, and when you do, you’ll be much more likely to have a single scoop to satisfy the craving. Or, maybe you’ll realize you didn’t want the ice cream at all, you just wanted a temporary escape from the work deadline that is looming over you, then you can choose a different way to destress.
Another way mindfulness helps with weight loss is by fostering self-acceptance. No one is perfect. We all have times where we eat a bit too much or eat based on emotions rather than hunger. Being able to accept that you ate a bit more than you would have liked allows you to move on rather than shaming yourself, which can often lead to more overeating.
A third way mindfulness can lead to weight loss is by helping you notice your eating patterns. Perhaps you realize you overeat every Saturday because you sleep in more than usual and wake up extremely hungry. Once you are aware of this pattern, you can take steps to break it, but the cycle continues until you bring it to your attention.
Not a Cure-All
While there aren’t any documented downsides to mindfulness, it’s no silver bullet in regards to weight loss. The obesity problem in our society extends far beyond our short attention spans. The ubiquity of cheap, processed foods and our overreliance on convenience foods are also huge culprits. And, while it is extremely beneficial to become aware of bad habits that you were previously unconscious of, those habits must be replaced with healthier ones to truly break them.
Conclusion
Mindfulness is an extremely useful tool for those on a weight loss journey. Bringing mindfulness into your eating habits can help you realize why you eat the things you eat when you eat them. Along with the right nutrition and exercise plan, this awareness can help you intentionally foster healthier habits and sustain them for the long term. Working with a dietitan is perfect place to start. Check out TMN’s 3 Month Lifestyle Reset program to speak with a dietitian today.