When is comes to weight loss, most of us probably wish things were different. We wish we were thinner, more active and we are ashamed. Maybe we were thin before, but “we let ourselves go” or that weight gain and fat has always been a an issue.
We believe that if we are mean to ourselves, if we just bully and berate ourselves enough, then we will finally find the motivation to change. We view acceptance as defeat and think that if we accept ourselves that means that things will remain the same.
Self-hatred immobilizes us.
Long-lasting change comes from a place of compassion and nurturing. When we realize that we are perfectly worthy, valuable people, regardless of our weight we can start making changes and start breaking the cycle..
At least three recent studies have suggested that mindful eating can improve weight-loss efforts and smash obesity.
“The main reasons mindfulness may work, because it helps with the weakest link in most diets: the adherence or compliance problem (sticking to it). Many people can lose roughly 5 percent of their weight by strictly sticking to any weight-loss program but then the motivation fails and life gets in the way.”
It’s maintaining weight-loss that presents the biggest obstacle.
Thus, successful dieting is less about – eat less move more – and more about the mind. Any behavioral trick that helps you stick tol “plan” will enhance your weight loss success.
Recent reviews concluded that mindful eating has been shown to help participants:
- gain awareness of their bodies
- be more in tune to hunger and satiety
- recognize external cues to eat
- gain self compassion
- decrease food cravings
- decrease problematic eating
- decrease reward-driven eating.
- Appreciate food — acknowledge the gift with gratitude.
“The people who lost the most weight reported that they had changed their relationship to food and were now more thoughtful about how they ate.”
1. Pause before you eat to ask yourself why you’re eating
2. Chew each bite thoroughly and savor it
3. Drink water before meals
4. Eat vibrant, flavorful foods
5. Eat without distractions
6. Wait before getting seconds
7. When you feel the urge to snack, make a cup of tea first
8. Take note of your cravings
9. Eat with joy, not judgment