When most people try to lose weight, they watch one number: the scale. But not all weight loss is...
How Mindfulness Can Help You Lose Weight
By: Scottsdale Weight Loss Center
Published: April 11, 2019
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Do you ever catch yourself snacking while you’re bored or rushing through meals and workouts? These seemingly harmless habits can hold you back on your weight loss journey. Luckily, there’s a simple tool you can use to combat these behaviors: mindfulness.
What is mindfulness?
Mindfulness is a state of awareness where you observe your emotions, actions, and surroundings without judging them. As more people experienced its effectiveness, mindfulness became a buzzword over the past few years. You’ll hear it used a lot during meditation, yoga, and counseling. Mindfulness can have a huge effect on your ability to lose weight because it increases your level of self-monitoring and decreases the guilt and shame you may feel about your weight.
The benefits of mindful eating
Simply put, mindful eating means focusing on your meal from start to finish. Pay attention to all of your senses as you eat: note the texture, taste, and smell of every bite. Mindful eating also means sitting down and avoiding multitasking. Doing this forces you to eat slowly so that your body has more time to adjust and feel full, which helps you avoid overeating. You’ll also feel satisfied and enjoy your meal since mindfulness takes your mind off any negative emotions you might associate with food.
Snack when you feel hungry, not when you’re bored
Practicing mindfulness constantly, not just while you’re eating, allows you to slow down and recognize how your mind and body are feeling before you start snacking. In a situation where you’re relaxing at home and you’re about to grab a snack out of boredom or habit, mindfulness stops you in your tracks. How are you feeling; are you tired or bored? Are you genuinely hungry, or craving food as a distraction? These are a few questions you can ask yourself. Don’t judge your answers, simply observe them and make a decision on whether or not to continue from there. Eventually, you’ll get into a healthier routine of eating when your body needs nutrients instead of providing it with too much fuel.
Increase the intensity of your workouts
Whether you’re at the gym or at home, it’s easy to get distracted during a workout. Mindfulness can help you get “in the zone” while you’re exercising so that you can burn more calories and build more strength. Focus on the feeling of the weight in your hand, the muscles you feel working the hardest, and so on. Every time your mind drifts off, gently bring your focus back to your body. Another mindful way to get the most out of your workout is to turn off your phone or make a music playlist before you start. That way, you won’t waste time checking social media, texting, or choosing a different song.
Mindfulness is all about boosting your mood and self-awareness, two things that can be immensely helpful while trying to lose weight. Since it’s natural for your mind to revert back to old thinking patterns, it might take some time to get used to the feeling of being present. Remember to take a moment and appreciate yourself every time you successfully finish a mindful meal or a distraction-free workout. You’re one step closer to a healthier body and mind!
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
