Meditation for Weight loss

“Our greatest battles are that with our own minds.” ~Jameson Frank

 Our minds are where everything is won or lost. The battle of losing weight and staying in great shape is formulated by our mental thoughts. Just like how we exercise our bodies to maintain its strength, we need to exercise our minds to keep it strong and focused. The mental exercise is meditation and practicing meditation can help you lose weight.

Improve focus with Meditation

Everybody always starts with amazing strength and determination. They stay on their diet for 2 weeks or 3 and then eventually start slipping into their old habits. The excuses start pile on…

“I will make up for this extra cake by running more”

“I can work out later”


This happens when we lose our focus. The old mental thoughts kick back in. They pull us back into the unhelathy abyss of not taking action.

This is where meditation comes in.

Meditation is about having focus on the breath and awareness of your world. You sit in a comfortable position and only focus on the breath. As the thoughts arise, you push them aside by bringing your focus back to the breath. Doing this daily will help you combat those unhealthy thoughts down the road.

Weigh loss is a Marathon.

Weight loss is a long marathon and not a sprint. You will not become skinny in 1 week just by not eating a lot of food. Everything takes time.

Our current world runs instant gratification. Everything is instant and with a push of a button all your desire/needs are met. One prime example is the Internet. An average user will only spend 7 seconds on a website before they leave. That is a very short period of time to evaluate information. We want everything now!

Different meditation techniques(such as breathing meditation or walking meditation) and practices instills patience. Practicing daily or even weekly, by focusing on the breath, enables our mind to instill patience. The changes in our diet is life long and not just temporary.

Increase mental strength with Meditation.

Positive affirmations is a great tool to use during weight loss. Positive affirmations are all around us. They exist in the workout music that plays at the gyms. They also exist in our minds.

Affirmations are the thoughts that push us to do that one extra rep or run couple of minutes longer. Something changes in our mind that makes us work harder. That something is the positive affirmation.

During meditation, you can strengthen your weight loss beliefs by using positive affirmations and mantras. You can write one that specifically focuses on the goals you want to achieve. Make sure you write a detailed affirmation.

Example positive affirmations for weight loss:

  • “I eat low fat food and stay away from heavy carbs”
  • “I say no to high calorie food”
  • “I follow my workout plan and am always excited to hit the gym”
  • “I lose weight everyday because of my constant effort to eat healthy”
  • “I am a strong and powerful person that can do anything”

These are just some of the positive affirmations I have used in the past during my meditation practice. If you have any that you want to share, please post them in the comments.

Simple Guided meditation

Meditation is not that hard to do. People have an inclination that meditation is a very hard practice. It’s simple and easy to do. The point of meditation is having inner peace and calm. This is reached by focusing on the breath.

There are many different meditation methods but they all work around the same principle of breathing.

  1. Sit in a room that is far from distractions.
  2. Remove anything that will distract your thoughts. Turn off your cell phone, close your computer, lock the door etc…
  3. Get your body in a comfortable position.
  4. Cross your legs. If your back is hurting then support it against a wall.
  5. Close your eyes.
  6. Inhale through your nose and into your belly.  Focus on the rise and fall of the belly.
  7. Hold your breath for a count of 5.
  8. Then exhale through your mouth. Make sure you empty your belly of all air.
  9. Continue inhalation and exhalation for 5 – 10 minutes.

Meditation to stop eating

It takes time for our brains to register how much we eat. It takes 10 – 20 minutes on average for our brains to realize how full we are. Also sometimes we eat food on impulse when walking by a bakery and see a delicious cinnamon bagel. Soon enough we surrender to the temptations by buying that cinamon bagel.

Meditation can help you regain control of your eating habits. While eating, chew your food slowly. Taste every little thing about the bite you have in your mouth. Do not put another bite until you have swallowed the first one. Inhale deeply and then chew another bite. Focus on slowing down your eating rather than eating as if someone is holding a gun to your head.

When you walk by that bakery again and feel tempted to eat that delicious donut, just take a deep breath, close your eyes and realize how that is a decision that will make you feel unhappy later.

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