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The Research Speaks: Mindfulness Works for Long Term Weight Loss

By Susan Nader, Weight Loss Coach

Weight loss resistance and obesity have become an increasing problem over the past decade. They are also the cause of many preventable conditions such as diabetes, heart disease and even some cancers. Numerous studies have highlighted the effectiveness of mindfulness in weight management. Research shows that individuals who practice mindfulness-based stress reduction (MBSR) lost more weight than those in a control group following a standard dietary program. Another study finds that mindfulness meditation can lead to significant improvements in binge eating and weight control.  

The Shortcomings of Conventional Approaches

  • Strict Diets: Strict diets can be unsustainable, and the pressure of adhering to a specific eating regimen can lead to stress, anxiety, and even disordered eating. Many individuals find it difficult to stick to a restrictive diet for the rest of their lives.  This also has been shown to create more anxiety and depression. 

  • Exercise: Regular physical activity is crucial for overall health, but relying solely on exercise for weight loss can be challenging. The “calories in vs. calories out” model oversimplifies the complexity of weight management. 

The Mindful Approach

Mindful practices emphasize the connection between the mind and the body, allowing for a more holistic and sustainable approach to weight loss. Here’s why they are proving to be more effective: 


  • Mindful Eating: One of the core principles of mindful practices is mindful eating. It encourages individuals to savor each bite, listen to their bodies, and become aware of physical hunger and fullness cues. This approach fosters a healthier relationship with food and discourages overeating. 


  • Emotional Awareness: Mindfulness helps individuals become attuned to their emotions and recognize emotional eating triggers. Stress, boredom, and anxiety are common culprits for overindulgence. Mindfulness provides tools to cope with these emotions without resorting to food. 


  • Stress Reduction: Chronic stress can lead to weight gain due to the release of cortisol, a stress hormone. Mindful practices, such as meditation and deep breathing exercises, are effective in reducing stress, promoting relaxation, and preventing stress-related overeating. 


  • Sustainable Lifestyle Changes: Unlike the short-term nature of diets or medication, mindfulness fosters long-term changes. By teaching individuals to become aware of their bodies and their eating habits, it helps them make gradual and sustainable changes in their lifestyle. 


  • Enhanced Self-Regulation: Mindful practices improve self-regulation by fostering an understanding of food choices and their consequences. This self-awareness empowers individuals to make healthier decisions about what they eat. 


Weight loss is a complex and multifaceted journey that extends beyond calorie counting and strenuous workouts. Medication, diet, and exercise certainly have their roles in the process, but mindful practices add a vital and often overlooked dimension. Mindfulness provides a sustainable approach that not only addresses physical aspects but also the emotional and psychological elements of weight management. 

To achieve and maintain weight loss goals effectively now, and for the long term, it’s time to embrace a holistic approach that engages the power of mindfulness. Combining the benefits of mindful eating, emotional awareness, stress reduction, sustainable lifestyle changes, and self-regulation, mindful practices offer a more comprehensive and enduring solution to the age-old quest for a healthier, happier life. By adopting mindfulness as an essential tool in our weight loss journey, we may find the balance and lasting results we’ve been searching for.