How Conscious Eating Techniques Can Amp your Weight Reduction

 

Five Mindful Eating Tips // Nutritionist-Approved

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Mindful Eating and Weight Loss Tips

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What is Mindful Eating (How it Can Help You Lose Weight)

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Mindfulness Eating for Slimming Weight Loss

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Mindful Eating Techniques For Weight Loss Body Recomposition Ep 06

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How to Change Eating Habits with Mindful Eating

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Intuitive Eating Basics and Benefits: Quickstart Guide to Mindful Eating

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To combat this tendency, Wansink and many other experts advocate “mindful eating” instead — a strategy that can help with weight loss but also provides many other advantages as well. BENEFITS OF PAYING ATTENTION. Mindful eating techniques, which incorporate more deliberation and awareness, can help derail these snack-without-thinking habits.

Now you have 5 helpful strategies you can start immediately to become more mindful with your eating. With these techniques in place, you can learn to eat in a way that is intuitive and get to your weight loss goals. Following these tips helped me break a long-time plateau and get to my goal weight, and I believe they will benefit you, too. In another study, researchers discovered that dieters who continued using mindfulness techniques after completing a weight-loss program continued to drop pounds. The mindless eating tendencies will lead to creeping weight gain and will inhibit your weight loss potential.

GETTING STARTED. Developing awareness while eating sounds simple. But, it can feel challenging when you’re just starting. That’s why it’s a good idea to see the technique as a fun experiment rather than a daunting task.

Home Weight Loss How Mindful Eating Techniques Can Amp Up Your Weight Loss. Weight Loss; How Mindful Eating Techniques Can Amp Up Your Weight Loss. By. BelangerBodyCare August 29, 2018. 0. 957.

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Google+. Pinterest. WhatsApp. Previous article The Benefits Of Oncology Massage. Mindful eating “connects you to your food,” and can help you pay more attention to the cues your body is sending you.

Participants who practiced a mindful eating program lost more weight than those who did not, per a small June 2018 study in the. There were no significant outcome differences in weight or glycemic control between the two groups, suggesting that mindful eating-based techniques can complement or even provide a viable alternative for diabetes patients.6 In another study, MB-EAT was used to target stress eating and cortisol levels. Mindful eating is a technique that helps you gain control over your eating habits. It has been shown to promote weight loss, reduce binge eating, and help you feel better. This article explains.

The difference is you are able to eat more and still maintain/lose weight because you are making more mindful, educated and informed food choices,” says Hayim. “Eating clean isn’t some kind of fad diet that eliminates major food groups; instead, it provides you with the tools to make better decisions within those food groups. Mindful eating is an effective weight-loss strategy that encourages you to slow down and pay attention to your food, noticing each sip or bite you take. It helps focus your senses on exploring, savoring and tasting your food, and teaches you to follow hunger cues.

List of related literature:

We note that we do not include traditional mindfulness (e.g., “mindful eating”) interventions in this review, and that previous reviews have determined that such interventions do not produce weight loss (Katterman, Kleinman, Hood, Nackers, & Corsica, 2014).

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

In one study, mentioned in Chapter 6, this technique was shown to improve digestion and increase weight loss and body mass index, simply by

“Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet” by John Douillard
from Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet
by John Douillard
Morgan James Publishing, 2016
from the findings of this study discussed previously, it is proposed that CAE can induce weight loss through regulating multiple mechanisms including lipolysis, lipogenesis, and metabolism.

“Evidence-Based Validation of Herbal Medicine” by Pulok K. Mukherjee
from Evidence-Based Validation of Herbal Medicine
by Pulok K. Mukherjee
Elsevier Science, 2015

By contrast, the success of interventions such as “mindful restaurant eating” training in enhancing weight loss programs (Timmerman & Brown, 2012) indicates that specific mindful eating skills, not just general mindfulness training, are needed for changing mindless eating patterns.

“Mindfulness and Performance” by Amy L. Baltzell
from Mindfulness and Performance
by Amy L. Baltzell
Cambridge University Press, 2016

Cautious Calorie Consciousness (CCC, as discussed in Chapter 4) and mindfulness when directly focusing on food are especially helpful when your goal is weight loss.

“The Vegiterranean Diet: The New and Improved Mediterranean Eating Plan with Deliciously Satisfying Vegan Recipes for Optimal Health” by Julieanna Hever
from The Vegiterranean Diet: The New and Improved Mediterranean Eating Plan with Deliciously Satisfying Vegan Recipes for Optimal Health
by Julieanna Hever
Hachette Books, 2014

It was encouraging, however, that the mechanism of change for those who did lose weight appeared to be mindfulness.

“The Wiley Blackwell Handbook of Mindfulness” by Amanda Ie, Christelle T. Ngnoumen, Ellen J. Langer
from The Wiley Blackwell Handbook of Mindfulness
by Amanda Ie, Christelle T. Ngnoumen, Ellen J. Langer
Wiley, 2014

Studies have shown that each of these techniques can help you feel more balanced and at peace and diminish your stress response; some have been directly shown to help you lose weight.

“The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!” by Gerard E. Mullin
from The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!
by Gerard E. Mullin
Potter/Ten Speed/Harmony/Rodale, 2015

Comparable weight loss has also been shown in Mindful Eating Interventions [32].

“Advanced Nutrition and Dietetics in Obesity” by Catherine Hankey, Kevin Whelan
from Advanced Nutrition and Dietetics in Obesity
by Catherine Hankey, Kevin Whelan
Wiley, 2017

There is an increasing body of literature demonstrating the importance of body composition over weight loss alone.54–56 From a naturopathic perspective, ‘fitness over fatness’ resonates with a holistic perspective in which the total health of the individual is prioritised over individual risk factors.

“Clinical Naturopathy: An evidence-based guide to practice” by Jerome Sarris, Jon Wardle
from Clinical Naturopathy: An evidence-based guide to practice
by Jerome Sarris, Jon Wardle
Elsevier Health Sciences, 2019

Purcell, who ishelpingto conductthe study,told theHerald Sun (November 21, 2010): “Some 99.2%of nutritionists and dietitians saythey recommend to theirpatients gradual weight loss over more rapid.

“The Pound a Day Diet: Lose Up to 5 Pounds in 5 Days by Eating the Foods You Love” by Rocco DiSpirito
from The Pound a Day Diet: Lose Up to 5 Pounds in 5 Days by Eating the Foods You Love
by Rocco DiSpirito
Grand Central Publishing, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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43 comments

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  • Great video, I would definitely watch more mindfulness content. The “should” alarm is very good advice that is also offered for grief counseling in that judging your emotions makes you more mired in them. Stands to reason it would be similar with food relationships. Brb gonna go eat a raisin ��

  • Cristy could you make a video about why it’s important to eat before 6? Does this apply even if your hours are opposite of the typical person (railroad worked that works nights so lunch is at 2AM). Is there a point that you will eventually plateau in weight loss mode? If so, what do you do to keep weight loss mode going? Thank you!

  • Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them. I’m finding growing my study and meditation music YouTube channel to be hard work, but I’m sure this was also true of those channels that are currently very successful. Keep going and you will make it.

  • I’m actually a Noom member and I love it!! I started it because I wanted to change my relationship with food and get off the yo-yo diets that can happen. I wanted to learn good habits and make it sustainable. I highly recommend it if you are looking for a life change!!

  • Hi, Mind Over Munch! My name is Trevaughn Peterson! And I love your videos! I subscribe your channel! I want to be your lovely sweet dear bestfriend forever! I love you so much in my heart!��❤❤������❤❤��������������

  • If I’m not thinking about food, I’m thinking about dieting. Been dieting since I was 12 and now 65 (diet queen)and have lost and gained so much weight… maintaining is the problem. Morbidly obese these days.
    Longest fast (for autophagy not diet) 16 days, keto… my go to diet over the years then crave pasta, rice, potato, blow it.
    No breakfast in 55 years (no hunger in the a.m) obviously hasn’t worked.

    Finally seeing a food counselor who encourages intuitive eating and health at any size.

    No rules except what I choose, like keeping a journal on emotions, hunger, satiation etc. no scales, keeping a space like 2,3 hours between meals or snacks
    ….. these are my choices at the moment.

    If I want that donut, make sure I enjoy it with no guilt.

    Try water first to test whether it’s hunger.

    Early days, so will listen to this vid again and again thank you, helpful.

  • I have the opposite problem eating is an experience for me. I tend to take an hour to eat, savoring each bite. I’ve been trying to speed it up and stop making it an emotional experience. Lol

  • Alyssia this was such an interesting video & really timely for me! I was thinking about the idea of mindful eating recently during breakfast while scrolling thru my phone, a newer habit I re-developed when I started a new job. I’m definitely going to have to get back into the practice of eating more mindfully. Also your hair looks amazing in this video!

  • Mindfulness has truly transformed my life. 2 years ago I was an obese, virgin, anxious recluse with no friends, no social life, a job that I hated, and deeply in the Closet. At 33 I finally hit rock bottom and I suffered a mental breakdown. I finally got help from a psychologist, who told me about mindfulness. I made it a daily habit to practice being in the moment. Slowly but surely, I started seeing myself for the first time. I understood the things that triggered my anxieties, I faced my fears and I started making friends. I finally had the courage to come out. I changed my job, I bought a house, I experienced dating and relationships for the first time. My calendar is filled with social activities. Anxiety is no longer part of my life. I still sometimes get anxious thoughts, but they are now fleeting, they don’t control me, I know how to control them.
    My biggest hurdle to overcome was over eating. I love junk food, I ate it daily and I was very overweight. A few months ago I decided to apply mindfulness to my eating habits, and that’s when I finally got hold of my food addiction. I have lost 20 pounds so far. I’m still overweight at the moment, but at least I’m not obese any more, and the level of motivation that I’m feeling makes me hopeful that this time I’m going to lose all the weight.
    Try mindfulness if you want to turn your life around. It really and truly helped me in more ways than one.

  • Thank you so much for this video. I am going to try number 2 First: don’t multitask while eating. I can do this at home when I’m not at work or preparing to go to work such as on the weekends or for dinner. My big problem is that I work three part-time jobs and one of my jobs requires me often to work through lunch or service customers while I’m eating lunch, if they happen to come in. So I’m going to focus on not multitasking while eating when I’m home and if I am at work then I will try and limit the work that I do while eating and if I get interrupted just be more aware of it so that I can pay attention to those body signals of when I’m full.

  • I started mindful eating and it has helped me truly get in touch with my body. I noticed that several foods, like dairy, made me feel crappy when I was eating them. When I cut them out my body feels so much better. I also started making themed lunches (like rice balls shaped as a fish when I put smoked salmon in them kind of themed) and it made me focus on the food. I feel happy when I make food beautiful and it made me more mindful of what went into those foods.

  • This week I was feeling very frustrated with my eating habits and constantly feeling hungry etc. This video helped me think about other components of what I’m eating etc and I’m excited to try some of these exercises next week!

  • I’ve been keeping a gratitude journal for the last month and it’s been so helpful! That plus daily meditation have made me feel so much more at peace and present in my life ��

  • I just stopped ketogenic diet last 2 week, and i notice my mental got very tense, i feel several strike from eating guilt, and very super judgemental with high carb food, i feel stressed out, and feel very sad, like last night is my birthday, and i cant hold myself to finish a piece of that sweet savoury cheese cake, but, after that i feel very guilty even i try to throw it out but unsuccess, and i go to sleep with an anger to my self about why i let myself eat that sweet cheese cake at 00:30 in the midnight? I really hate myself about it… Trying to forgive myself but it’s so hard… And i realize i come to this corner of the pre eating disorder state… But i still dont want to eat those carb, i hate those carb will come back to ruin my hard work of losing my body weight, i love sweet food, but not like i should eat it in the midnight and go to sleep and the next morning all those fermented carb causing the morning hunger like i wanna hate myself more… Sad… But i had to get over this phrase and try a way to get back to myself..

  • When I saw you with pink hair in the thumbnail, Alyssia, you looked absolutely adorable. What’s your best tip for making a coffee cake look decorative?

  • Hi, I am looking for a spiritual video about mindful eating. Can someone tell me whether this is a good one for that? An early reply will be highly appreciated. https://youtu.be/YJ4uO_iNi8g

  • Thanks for the great tips which I have already incorporated into my life! BTW, there is such a word as ungrateful!! un·grate·ful
    /ˌənˈɡrātfəl/
    Learn to pronounce
    adjective
    not feeling or showing gratitude.
    “she’s so ungrateful for everything we do”

  • If I found time to sit down and eat a meal with no distraction I would chuck it and take a nap. My life moves at me a hundred miles an hour. Luckily I can always turn it off and have a good night sleep. When I think of mindfulness I think of mindless lol. This is great information I appreciate you taking the time to share. Thank you.

  • I doubt I will ever look at a solitary orange segment in quite the same way again. Before, I’d have eaten the whole orange in about the same amount of time you took to describe your one segment!

  • Great video with many really useful tips. You will have to forgive me, though, for paying more attention to your lovely, lovely dog and the lovely close relationship you two have! Thank you for being a really good mum to your dog!!!! I am really grateful for your channel as watching your videos brings me much happiness. Please give your dog a cuddle from me! Many good wishes from the UK!

  • I really appreciate this video as a mental health therapist. The exercises you discussed can be very helpful for people with eating disorders and/or anxiety.

  • This was very interesting, I started different eating habits this year and have just been taking notes but, the “no judgment” is very mind opening. I liked this yes, please do more!

  • Thank you for this. I am a visual learner and watching you slowly experience that raisin was so interesting and helpful. Reading these steps would not have helped me at all.

  • This video is so so good!
    I have a very unhealthy relationship with food due to my yo yo diets and emotional eating. I eat when I get super anxious. I have been trying to more mindful as I don’t want my kids to be like me. We try not to use gadgets at meals. But yes I did but of distraction feeding for my toddler to make him eat more.
    I really love your channel. Thanks for this video.

  • I find that if I eat when 8m not distracted I tend to rush my food and get indigestion. I started watching you tube videos whilst eating as an aim to slow myself down. My brain gets bored so I rush to do the next thing, having something to distract my brain helps me eat slowly

  • I have done the raisin exercise as part of a workbook on mindfulness and my reactions were very similar to yours. I also remember the first time I practiced mindfulness while eating a meal, another exercise in the workbook, and I was surprised at how full I was after only eating about a third of my standard Saturday lunch. Very eye-opening about how much more I eat while reading.

  • I’d actually love more videos about this! I was getting really frustrated with this feeling of knowing I need better eating habits and even knowing what foods would make good replacements, but because of circumstances out of my control I have ingrained habits that make that feel impossible. I’d really love some tips for changing ingrained/since childhood eating habits that aren’t the best. Other than that, loved the video!!

  • Nice but went a little too far with appreciating the reason for me �� trying to better myself, your videos are always so helpful!!

  • Once again, thank you for sharing something that I desperately need in my life. Even though I have made some positive strides, the journey is far from over. I’ve never had a happy relationship with food and mindful eating is one thing that I do need and you’re right, it’s more than what you eat, it’s also about where you eat, how you eat and how you feel when you eat. Thank you for “shining the light” to show another, healthier way.

  • Thank you for this video. I have such a bad habit of eating in the middle of the night. I do enjoy learning about mindfulness. It has help me regarding various environments I’m in.

  • Hi Anand. Just wanted to give you an update. I’ve been really doing well with technique number two, and I’ve lost about five and a half pounds this month. Now I’m going to try techniques number 1 and number 5. I think technique number 1 will be the easier of the two, but I’m willing to give them both a shot. Thanks again for all your good suggestions.

  • Omg! I’ve done the raisin exercise too when I took a Mindfulness class. I didn’t know you could get your masters in Mindfulness studies ���� that’s awesome! Thanks so much for uploading this, it was very helpful.❤ need more like this.

  • Eckhart Tolle is brilliant to listen about mindfulness and the power of now. Mindful eating is brilliant for gaining back control over your eating

  • Sorry, not really a food related question, but at 2:12, how do you prevent your feet/legs from falling asleep while meditating sitting like that?

  • Thanks for the perfect timing of this video, I have just started to get back to my healthy dieting after depression eating for a while now. Your content has always been very helpful in keeping my food goals in the foreground of my health and reminding me that it doesn’t have to be hard. Keep it up! <3

  • Great Idea! I really like to take time to eat. It feels so much better for my body, mind and spirit! Plus I can pay attention to when my body feels full and stop eating. Not just go by: is my plate empty? Great video!

  • what a great video! this is my number one goal when it comes to eating. i notice it’s far less about what i eat, than HOW i eat. if i eat say, healthy things like broccoli but its mindless, in my humble opinion it is better to eat a fun food like a serving of cookies BUT eating it mindfully. thank goodnes for neuroplasticity! yes for me the habit of eating too fast and eating with anxiety, confusion, too many thoughts, all of that really interferes with mindfulness. THANK YOU Alyssa!

  • Love this video. I’m terrible about this! It’s a great way to think about calming your body and being thankful for the food we have. I will start doing this today and talk with my children too. Thanks for the message, Cristy!

  • I love this video! I just started doing research on how to lose weight fast and having a healthier lifestyles and they made some good points! About a month I started intermittent fasting and I definetly reccommend it, Im never going back! I believe it all starts with changing your habbits. But I found this one product that helped me out so much and its just something you can do for 2 minutes a day and it will change your life and youll start to see the results youve always been looking for! If anyone is interested its called Lean Belly Breakthrough, Check it out down below!

    http://bit.ly/2GWBn1Q

  • I feel my muscle definition looks more out there plus skin quality, not sure if its more minerals/vitamins get absorbed or its a psychological situation.

  • I try to listen to my body more when I’m feeling full. Usually at a restaurant or if someone has cooked for me I tend to want to finish the food to the point where I feel bloated or have a belly ache after. I stop when I feel full and I can always take a bag to go! Basically two meals for one!

  • Does this actually work for people who dislike eating and are overwhelmed by it and therefore rather eat too little than too much? I am scared that if I actually try to eat mindfully I will get panic attacks and get overwhelmed and have even a harder time to eat.