Meditation for weight loss
Meditation is the practice of our subconscious mind that connects our mind to the body. It is usually performed to achieve peace and calm. It is a type of spiritual practice that originated a thousand years ago. Nowadays, many people meditate to improve their thoughts about their surroundings.
There are numerous types of meditation, and some are based on a special kind of chanting called mantras. And some are basing the breathing center—the significant impact of meditation on diet & consequently, weight loss. Meditation has various health benefits, including weight loss and less guilt and shame.
According to the Brown University School of Public Health, many individuals are overweight because of their minds instead of their bodies. We create a mindset for eating and how food can react with our bodies. We always think these things, except we do not focus on our body system reducing weight to maintain our overall well-being.
The Connection Between Mind and Body-
The connection between mind and body is a specious thing. And its connection maintains our overall well-being. The concept of our mind is that feelings, beliefs, and attitudes can positively or negatively impact our neuroendocrine system. As we see our thoughts, we decide what comes to our mind, which is an important phenomenon.
On the aspect of weight loss, when we connect to our mind, it secretes special senses to our neuroendocrine system that influence weight loss and some other crucial benefits.
Types of Meditation
Meditation is of various types that are commonly mentioned below-
Mantra-based meditation (MBM)-
Mantras are a type of meditation that consists of concentrated repeated mantras. Each mantra may have a religious or spiritual aspect, and apart from our religious phenomenon, we are also centering on other mantras. The significance of mantra-based meditation (MBM) is the use of the sounds of repeated mantras that help with our mental process and also subconscious thoughts that are impactful or increase cognitive ability.
Mindfulness meditation
Mindfulness is another type of meditation that significantly affects weight loss. Mindfulness meditation consists of enhanced focusing, improved attention, and acceptance. There are many various techniques available for performing mindfulness meditation, which enhances the concentration of your present moment. The present moment focuses on the breathing, physical sensations of the body, feelings that arise, and your surroundings.
Mindfulness practices and interventions include stress reduction, cognitive therapy, and mindfulness eating. Mindfulness techniques can also be incorporated into yoga practices.
Does meditation help in weight loss?
Many studies have been conducted in the previous several years on mindfulness, meditation, and how meditation can help manage weight and eating behaviors.
If you are a weight loss struggler and want to lose weight with the help of meditation, then keep the following things in mind.
1- In a systematic review of 18 publications, many individuals involved in mindfulness and meditation lost an average of 3.5% of their initial body weight.
2- The same review found that mindfulness-based interventions can be especially effective at managing certain eating behaviors, such as binge eating.
3- A randomized clinical trial conducted in 2016 revealed that mindfulness-based eating and stress management techniques did not enhance weight loss among individuals already adhering to a diet and exercise regimen. However, these techniques may improve long-term metabolic health indicators, such as fasting glucose levels.
Further investigation is required to assess the efficacy of meditation as a treatment for weight loss and its maintenance. However, existing research shows that meditation and other mindfulness-based practices can help some people improve their relationship with food and eating and specific aspects of their metabolic health.
How can you start meditation for weight loss?
Meditation is a process of connecting body and mind that does not require special equipment or expensive classes. Finding the time and appropriate place to meditate is one of the hardest things. You can also start meditation on alternate days; if you begin every day, you can start with 10 minutes.
First, you should find an appropriate place and make yourself comfortable. You can meditate in a sitting or lying-down position that feels soothing. Start focusing on your breathing and consistently watching your chest and abdomen and their movements. Feel the air, how it comes into your body, and how it can be released from your upper respiratory system, such as your nose and mouth. Listen to the sound and feel until you start relaxing yourself more.
And further, open or close your eyes and follow these steps-
1-Initially, take a deep breath and hold it for several minutes.
2- Slowly exhale and repeat the process
3- Take breathing naturally.
4- Observe your breath, how it enters your nostrils, raises your chest, and its movements, as well as your stomach's movements.
5- Continue to repeat this process up to 7-10 minutes.
6—After all these events, your mind will wander, and you’ll feel more peaceful, calm, and energetic.
The effect of meditation is seen after regular practice and following the procedure well-mannered.
Benefits of Meditation-
The popularity of meditation is increasing worldwide. This is because various kinds of research are being conducted on meditation and mindfulness, mental health, and the effect of meditation on weight loss and various health aspects.
Here are the various kinds of benefits of meditation listed-
Sustainable weight loss
Meditation connects the various kinds of health benefits. In the aspect of weight loss, mindfulness meditation is most helpful.
A 2017 study found that mindfulness and meditation are effective in weight loss and challenging eating habits. Mindfulness meditation involves paying attention to
where you are
What you’re doingHow are you feeling in the present moment
During mindfulness meditation, you’ll accept these aspects without judgment and try to treat yourself like nothing else. After regular practice, this will become easier and happier.
Some other essential benefits of Meditation
- Reduce hypertension.
- Decrease the effects of depression and anxiety.
- Stress-reducing.
- Improve pain management and decrease the impact of pain.
- Reducing the symptoms of attention-deficit hyperactivity disorder (ADHD) syndrome.
- Improve the quality of sleep and reduce the symptoms of insomnia.
- Enhance mental health and concentration.
- Improving the cardiometabolic factors.
- Managing eating behavior.
Looking forward to helping you unwind again soon!