In the journey of weight loss, you will come across many strategies that could directly or indirectly influence your weight loss goal. Meditation is one such technique that can help you lose weight. But the real question is how can you use meditation for weight loss? So, here is an article addressing the same question.
Weight loss has become crucial because of our current lifestyle. We are not eating healthy, we are not moving our bodies enough, we are not sleeping properly and we are always in stress. Guess what? All these factors lead to weight gain and one can find it difficult to maintain an ideal weight for a healthy body.
In the myriad of weight loss diets and exercise plans, we forget how simple things can help us achieve our health goals. Some simple habits can take us way too long on our journey of weight loss and meditation is one of them. Let us first understand what meditation is and then we can know how it helps in weight loss.
What is meditation?
Meditation is the practice of mind where you focus your mind by eliminating distractions to achieve clarity and emotional calm. People often associate meditation with spirituality and religious traditions, but meditation has multiple health benefits that go beyond the spiritual realm.
Types of meditation
Meditation is not about closing your eyes with your legs folded and finding God! Meditation has various approaches and each approach is unique and has several benefits. Here are various forms of meditation:
Mindfulness meditation:
Mindfulness meditation helps you to focus on the present moment without any judgment. In this practice, people focus on their breath, bodily sensations, or particular thoughts. People often face distractions but that’s a part of the technique where they acknowledge the distractions and gently bring the focus back to the present moment.
Guided meditation:
As the name suggests, guided meditation is led by a teacher or a guide who leads the practitioner through a series of visualizations or instructions. Beginners can opt for guided meditation because it provides clear structure and direction for the people who are starting to be a part of meditation practice.
Transcendental meditation:
This type of meditation is designed to give your mind a state of restful alertness by chanting or repeating a mantra which could be a specific word or phrase. This meditation technique helps to transcend ordinary thought processes and reach a state of deep relaxation and inner peace.
Loving-kindness meditation (metta):
Loving-kindness meditation is the practice that involves generating feelings of compassion and love towards oneself and others. In the beginning, practitioners repeat phrases that are self-loving and then they extend these wishes to include loved ones, acquaintances, and even those with whom they have conflicts.
Body-scan meditation:
Body-scan meditation helps to stay focused on different parts of the body, starting from the toes and moving up to the head. While practicing body-scan meditation you will observe sensations in each area without trying to change them, promoting relaxation and awareness of physical states.
Historical content and evolution
The roots of meditation go back to ancient India where it was an integral part of the Hindu and Buddhist culture. In Buddhism meditation holds a prominent place because it is aimed at achieving enlightenment and liberation from suffering.
In the West, meditation came later in the 29th century when the interest in Eastern philosophies grew.
Today meditation is practiced all over the world both within and outside the religious context. You can find meditation centers in any part of the world. People are looking for ways to reduce their stress and meditation is the most effective way to relax your mind.
Meditation is a holistic approach to weight loss and overall well-being.
The connection between mind and body
Your mind and body are connected in a profound way. No one can survive without the other and they both rely on each other significantly. We are talking about the connection between mind and body because of the relevance in terms of weight loss and management. You should also know that your mental and emotional states also impact your physical well-being. Ensure you are mentally and emotionally healthy so you can be physically fit.
Impact of stress and emotions on physical health
Stress has become common nowadays. People are living in stress more than ever now; but do you know how it impacts your physical health? Well, stress is a major contributor to weight gain as it influences emotional eating.
When you are under stress your body will release cortisol and adrenaline because your body goes into “fight or flight” mode. Constant stress could lead to effects on both your mental and physical health because when your body is constantly releasing cortisol and adrenaline to deal with the stress it increases your heart rate, blood pressure, and energy levels. It can be a host of negative outcomes including weight gain.
Hormones have an integral part to play in weight loss. Hormones like cortisol increase the appetite and cravings for high-fat, high-sugar foods resulting in overeating. Such foods contribute to weight gain, especially visceral fat that surrounds vital organs of the body.
If you are not emotionally well it can also be a contributor to weight gain because emotions such as sadness, anxiety, and boredom could trigger emotional eating and you end up consuming unhealthy foods leading to more calorie consumption.
Role of cortisol and stress hormones in weight gain
Cortisol, the stress hormone, is a major player in weight gain. In this section, we will understand how cortisol and weight gain are connected.
Increased appetite:
Cortisol contributes to increased appetite because it increases the cravings for calorie-dense, sugary, and fatty foods. Consuming unhealthy food can lead to overeating and more calorie consumption which will eventually lead to weight gain.
Fat storage:
Chronic stress and high cortisol levels can promote storage of fat, especially visceral fat around the organs which is more metabolically active. This increases the risks of cardiovascular diseases and type 2 diabetes.
Blood sugar imbalance:
Cortisol can affect insulin sensitivity which can lead to fluctuations in your blood sugar levels. Sudden spikes in your blood sugar levels can lead to hunger cravings and overeating leading to weight gain.
Muscle breakdown:
High levels of cortisol can lead to the breakdown of muscle over time. You have to maintain muscle mass because while losing body fat for weight loss you need intact muscle mass to maintain a healthy metabolism.
How does meditation reduce stress?
Meditation is to calm the mind. It is an effective stress-reducing and relaxation technique that could calm your mind and help you enjoy the present moments of life. Meditation helps to lose weight by reducing stress and ensuring your mind and body are calm. Here is how meditation works for weight loss:
Activation of relaxation response:
Meditation helps to activate the body’s response to stress. It helps you to become relaxed and calm. When the relaxation response is activated it will help to decrease heart rate, blood pressure, and muscle tension. It will also help to restore a state of equilibrium helping in reducing the harmful effects of chronic stress.
Reduction in cortisol levels:
Regular meditation can help you manage your stress. You will feel more relaxed which can lead to a calm mind and a controlled production of cortisol; hence, aiding in weight management.
Emotional regulation:
Meditation helps to control and manage your emotions as well. It helps to create awareness about your feelings and thoughts which will eventually help to enhance relaxation responses as well.
Increased mindfulness:
Meditation enhances mindfulness which is a key component of meditation practices. You will start to pay attention to the present without doubting or judging yourself or the situation. You will become more aware of the stress triggers and develop healthier responses instead of reacting impulsively.
Meditation and emotional eating
Meditation can also help to control emotional eating. It does so because meditation helps to manage your emotions and make you more aware of your emotions and feelings; at the same time, you won’t feel like food is your only option while managing your emotions.
- You indulge in emotional eating when you are dealing with a specific emotion like stress, sadness, boredom, or loneliness. You don’t eat because you are physically hungry but because you are emotionally not doing well.
- Here are some factors that lead to emotional eating:
- Stress and anxiety could be a major reason why you are indulging in emotional eating. Stress can trigger cortisol, the stress hormone, which could lead to increased appetite and cravings for food and eating becomes your coping mechanism.
- Emotions like sadness, loneliness, or anger could lead to emotional eating because such emotions lead you to seek comfort food.
- You can indulge in emotional eating because over time you have developed a habit of consuming your comfort food when in stress or other situations.
- Emotional eating could also be a part of your life because you treat food as your reward. Foods like sugary and fatty foods are responsible for dopamine release in the brain which associates food with reward and pleasure.
Meditation and mindfulness
Practice meditation to enhance mindfulness because it can help to break the cycle of emotional eating. Here is how you can practice meditation for weight loss and management:
Enhanced self-awareness:
Meditation helps people to enhance their self-awareness. You practice focus and mindfulness which helps you to observe your thoughts, emotions, and bodily sensations without judgment.
Self-awareness helps you to be mindful of your triggers for eating instead of turning to food.
Mindful eating practices:
Meditation helps you to be mindful not only of your body but also of your surroundings. Meditation helps in developing mindfulness because of it you will practice mindful eating habits which is necessary for weight loss. It will help you to listen to the cues of your body and differentiate between physical hunger and emotional hunger.
Emotional regulation:
Meditation helps to regulate emotions and manage them effectively. It helps you to become more aware of your emotions understand them better and figure out effective ways to deal with them instead of deciding on them impulsively.
Frequently Asked Questions
Can you lose weight by meditation?
Ans. You can lose weight by meditation because it helps you to calm your mind, relieves stress and stress is a major contributor to weight gain. If you want to lose or manage your weight, ensure to manage your stress as well by practicing meditation.
How quickly do you see results of meditation?
Ans. Meditating for 20 minutes daily for 40-45 days can help you enhance your focus and manage stress. You will experience more stability and clarity of thought in your mind and enhance mindfulness. Mindfulness will also help to develop mindful eating habits.
What is the ideal meditation time per day?
Ans. It is best if you meditate for around 20 minutes per day. 20 minutes of meditation per day is enough for you to enhance your brain activity and promote relaxation of the mind.
