Meditation Techniques for Weight Loss

Through observation you become a light to yourself. - Jiddu Krishnamurti

There are so many diets out there. Everyone is eager for that quick fix or magic pill that will help them lose weight fast. What they fail to realize is that losing weight takes time.

Meditation for weight loss is about instilling patience because losing weight is not a sprint, it is a marathon.

I have succumbed to so many diets (no carbs, low carbs, protein rich, lemon juice etc…) only to have fallen off the diet-wagon 2 weeks later. The initial effects of diets fade off and I am left alone with my frustration.

Mindful eating is one of the easiest meditation techniques for weight loss. But before I get into all the techniques lets start our weight loss journey with a reality check.


Meditation for Weight Loss

Reality check with Meditation

Meditation allows us to look objectively at our life without judgment or passing negativity. You are able to see the “reality” of the situation. It is this reality that will help you set your weight loss goals.

You cannot set unexpected goals such as losing 45 lbs in a week (if you figure this out, then please share this with me :P ).

Set goals that are easy to accomplish at first. Make your mind and expectations agree to these goals so you do not harbor any negativity towards yourself.

Listen to your body with Meditation

In our compacted day-to-day live’s, what we eat becomes less and less important. Eating in front of T.V.’s while watching our favorite show or inhaling something in front of the computer. These habits disconnect our mind and body. We lose our awareness about what we eat and how much we eat.

Becoming aware of your body is integral to eating healthy. Your body will constantly signal if it is hungry and thirsty. These signals motivate you to eat or drink. These same signals also tell you when you are full.

Creating the mind body connection can be done through various meditation techniques.

Just Breathe!

The simplest way of creating this connection is by breathing gently and calmly into your stomach. During this inhalation process, focus your mind on the breath and if your thoughts drift away, gently bring your attention back to your breath.

Simple breathing meditation technique:

  1. Sit in a comfortable position
  2. Close your eyes
  3. Slowly inhale into your belly.
  4. Feel your belly rise
  5. Hold your breath for a count of 4.
  6. Exhale the breath slowly.
  7. Continue this for 5 minutes.

Here are some simple breathing meditations.

Breathing is an excellent way to relax your mind and combat your negative thinking. This simple practice will help you become aware of any excuses or negative thoughts that are going through your head.

Pace your eating

One of the best ways I have learnt to control my eating is through slowing myself down. Meditation for weight loss is about having patience and slowing down the eating.

Slow eating will help your mind catch up to your stomach. On average, it takes about 10 – 15 minutes for our stomachs to signal our brain about how full we actually are. If you are eating really fast, then you will be more likely to over eat.

Slow your eating with these simple mindful meditation techniques

Technique #1: Timer

A simple habit I have made every time I eat. You will need a cell phone, stopwatch or alarm.

  • Sit down to eat.
  • Take out your alarm, stopwatch or cell phone
  • Set the timer to ring in 10 minutes.
  • Divide your plate in half.
  • Eat one half of the plate by the 5 minute mark. Your last bite should be after the alarm goes off and not before.
  • Do the same with the other half of your portion.

If you are sitting there with only one bite left at the 4 minute mark, then reflect on the food you just ate for the last minute by breathing deeply.

Technique #2: Slow chewing

  • Sit down to eat.
  • Place small item on your spoon or fork.
  • Lift gently and place it in your mouth.
  • Close your eyes.
  • Breathe Deeply.
  • Let the food rest on your tongue for a moment and then start to chew it.
  • As you chew focus on the different flavors and try to label them.
  • Feel your tongue move the food around your mouth.
  • After a minute or so, swallow the food.

You do not have to do this for every bite, but I would recommend it for your first bite. This will set the slow tone for the rest of your meal.

Meditation techniques for weight loss

Meditation is a tool that will help you reflect on what you are putting inside your body. This awareness will help drive you to make healthier choices when you go grocery shopping or whenever you are out for dinner with your friends.

It is very important to enjoy the food you eat and also to enjoy the benefits of eating healthy. Eating healthy should not be some “disgusting” food just to get slim, rather it is a conscious life style change. Meditation will help you make those positive changes in your life.

What are some of your tips to eating healthy?

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