How can meditation helps you lose more kilos?
While weight loss pays the main attention to the physical well-being, it is a fact that our psychology also plays a vital role in influencing our internal and external physical profile. So it makes sense to say that a determined mind with strong will power can improve the outcome of your weight loss programs. Meditation is the best way to make your mind stronger. In that capacity, it can positively influence the outcome of your weight loss exercises.
How can meditation help in reducing weight?
To understand the role of mediation in weight loss plans, we first need to concentrate on the reasons behind overeating- a major cause of overweight.
Along with physical issues, overeating can also be caused due to various psychological reasons like stress, depression, negative thoughts, wavering mind, etc.
Besides, some psychological aides can help you gain better outcomes from your weightloss exercises like mindful eating, gratitude while consuming your food, strong willpower, and discrimination in your food choice.
By now it should have been clear that a balanced mind can actively assist you in weight loss exercises. So, meditation isn’t a substitute for the exercises or diet plan, but it is an aide to the same.
- Meditation reduces stress and saves you from stress induced overeating
- It helps you keep connected and dedicated to your goals
- It balances your adrenaline and cortisol levels
- Meditation is also instrumental in accelerating feel-good hormones- serotonin and oxytocin through relaxation techniques It helps in stabilizing your mood and emotions
- Meditation helps in regulating sleep and a good sleep is proved to promote weight loss progress
- Lack of sleep disrupts the cortisol and grehlin levels. As both hormones influence your appetite, it can cause more cravings and thus results in weight gain
Meditation helps you combat emotional eating
Food has a quality of providing instant gratification and so it shouldn’t come as a surprise that many people turn to it as an ultimate solution to diverse issues- right from combating a hectic day at the office to forgetting about financial hardships (and many other things in between).
Mediation provides a healthy, sustainable solution to overcome your stress. It works in two ways. Not only does it equip your mind with the shield of calmness to protect it from stress but meditation also provides the inner mental strength to face the issues with equipoise mind.
The studies establish that practicing meditation regularly can save you from emotional eating or binge eating.
- People struggling with binge eating or any other type of emotional eating generally feel guilty after compulsive eating but such judgmental emotions again trigger the same (compulsive) eating patterns and turns the process into a self-running loop. Meditation helps in stopping this loop by providing a precise solution
- With the help of mindfulness cultivated by meditation an individual is able to acknowledge emotional triggers which help them to distinguish between real hunger and emotional hunger to take the informed decision
- Meditation helps people identify the patterns of hunger and satiety. As a result the individuals are less prone to overeating as they can identify when their food needs are satisfied
Meditation helps in adhering to your resolution
By making you more mindful meditation can help you remain aware of your resolution and thus streamlines the process to provide a better outcome in relatively less time.
What are the right techniques to meditate?
- Choose a peaceful location and a comfortable posture. It isn’t necessary to sit cross-legged for meditation. You can even meditate while sitting on a chair or recliner.
- As for the location make sure that it should be peaceful and away from the noise.
- Along with audible noise, visual noise like cluttered settings can also disturb the meditation process. So choose a place that is free from both audible and visual noise.
- Now choose some positive element to focus on. It could be your favorite motivational phrase, the person you love, respect, or care about, etc.
- A more effective- albeit a little harder, the option is to watch your breath as you inhale and exhale.
- A strong resolution is necessary to start meditation. Your mind has been accustomed to endless thoughts and making it thought free would need some time and effort.
- Note: One of the major concerns is how to control your thoughts. Many people try to “combat” the thoughts as they appear. This is the wrong way as you are encouraging the mind to be active (i.e., to fight the thoughts).
- The right way to stop thoughts is to watch them as they appear and disappear- regardless of their volume and variety. It will take some practice and patience- so allow it sufficient time. You might not find any improvement in a day or two or an entire week but this Witness attitude silently plants a positive strength in your subconscious mind. These subtle effects take time to be manifested.
- You may also opt for meditation classes to train your mind into the basics but it is more of riding a bicycle that can only be mastered through regular practices and you can’t expect a deterministic growth.
Stop judging or reacting to your thoughts
Act as a witness, instead of a judge. Don’t be reactive to your thoughts or situations. This attitude should be practiced not only during meditation but whenever you get a few free moments, try it.
It would seem to be very difficult in the starting but with time it will become natural; part of your personality.
Meditation works wonders when you are not “Monitoring”
Many people keep on measuring the result of meditation. The truth, however, is that unlike physical exercises there is no tangible way to calculate the outcome of meditation like calmness, equipoise, willpower, positive attitude, etc.
This constant focus on meditation’s outcome can disturb the process and make you restless.
To fully enjoy an adventurous journey you don’t ask people beforehand about the place.
Likewise, doing meditation is like taking an adventurous journey albeit in the mental sphere. So keep on walking (i.e., meditating) and let the results reveal themselves with time.
Be aware of the things that surround you
Taking stock of your surroundings and being aware of the things will cultivate a habit of informed consciousness.
It will allow you to make the right decisions based on a focused outlook like eating the right variety/portion of food, selecting effective and practical exercises for you, and stopping your mind every time it returns to unhealthy habits like craving for snacks or demanding aerated drinks.