If you’re currently struggling to lose weight, just know you’re not alone. Losing weight is hard, and it’s often even more difficult to lose weight in a sustainable way. You need to both change your mindset and develop healthier eating habits – which is easier said than done.
One of the most recommended ways to achieve long-term weight loss is through practicing mindfulness (essentially, being fully present and aware of your choices and emotions).
By incorporating these 10 mindfulness habits into your routine, you may be able to achieve sustainable weight loss. Let’s take a closer look below.
Eat with Awareness and Intention
Most of us are familiar with snacking mindlessly in front of the TV or rushing through a meal at work. When we do this, we aren’t eating with awareness and intention, which can lead to weight gain.
Mindful eating is mainly about being fully present during meals (which means paying attention to the flavors and textures of what you’re eating). Take your time eating, and allow your brain to catch up with your stomach. This will help to reduce overeating.
Practice Deep Breathing
Stress plays a major role in overeating (mostly because it can lead to unhealthy food cravings). When you’re stressed out, your body produces more cortisol – a hormone that can increase your appetite and cause emotional eating.
Practicing deep breathing is a fantastic way to regulate stress and prevent emotional eating, though. If you’d like, you can try out the 4-4-4 method right now: inhale for four seconds, hold for four seconds, and exhale for four seconds.
Dietary Supplements or Medical Options
For some people, taking dietary supplements or going the medical weight loss route can be very beneficial. Some medications (like semaglutide) can help regulate appetite and promote weight loss. Of course, cost and accessibility are factors you’ll want to consider in this case.
Make sure to research the semaglutide price and check insurance coverage. You should also ask your doctor if you think weight loss medication might be a good solution for you (alongside practicing mindfulness exercises like deep breathing and mindful eating, that is).
Differentiate Between Emotional and Physical Hunger
Many people reach for their favorite comfort food when they’re bored or dealing with a stressful situation. It’s important to consider whether you’re truly hungry or whether you’re eating for another reason (e.g. stress). This will help to reduce overeating.
Pay Attention to Your Body’s Hunger and Fullness Signals
One of the most effective ways to prevent mindless eating is by tuning into your body’s hunger and fullness cues.
Honoring these cues by saying, “I feel hungry, so I’m going to eat” or “I feel full, so I’m not going to eat” can help prevent issues like excessive eating and unnecessary food restriction.
Mindful Portion Control
There’s no doubt about it – portion sizes have gotten bigger over the years. This makes it extremely easy to overeat, especially if you eat out at restaurants a lot. As you may have guessed, by being mindful of your portion sizes (and, perhaps, cooking at home more), you can prevent unintentional overeating.
Stay Hydrated and Avoid Confusing Thirst with Hunger
Many people mistake thirst for hunger, which often leads them to eat when their body actually just needs water. Drinking enough water throughout the day can help regulate appetite and support digestion as well.
Instead of drinking lots of sugary drinks or alcohol, choose to drink water, herbal teas, or even water that’s infused with fresh fruit. If you feel hungry, try drinking a glass of water first and waiting a few minutes – sometimes, your body is simply signaling dehydration, not actual hunger.
Make Healthy Food Choices
Rather than obsessing over calories, focus on the quality of the foods you’re eating. Make sure to read ingredient labels and choose whole, nutrient-dense foods whenever possible. Remember, the goal is to nourish your body.
Mindful Movement
Exercise should never feel like punishment or something you do just for the sake of burning calories. Instead, you should try to find physical activities that you really enjoy (like dancing, walking, yoga, or even strength training).
Mindful movement is also a great way to reduce stress (and, therefore, emotional eating).
Set Realistic Goals
One of the biggest mistakes people make when trying to lose weight is setting unrealistic expectations and goals for themselves. Weight loss takes time and dedication. Try to focus on small, manageable goals instead of attempting to lose 10 pounds in one week (for example).
Conclusion
As you can see, sustainable weight loss requires a significant shift in mindset (as well as habits).
By incorporating these mindful practices into your daily routine, you’ll be able to develop a healthier relationship with food – which will eventually lead to weight loss. The key is to be consistent and have compassion for yourself during your weight loss journey.
