SCIENCE AND MINDFUL WEIGHT LOSS
Many researchers in the growing field of mindfulness research would agree the purpose of any meal is to focus on the experience, and that approach will cause you to eat less. This is because mindful eating practices will make you more aware of the cues, which signal hunger and fullness.
A recent study published in the Journal of Consumer Research found mindful eating reduces what is known as compensation eating. Some of the participants were taught a short meditation to become more aware of their body, others were taught an exercise, which focused on their environment and a third group had no training. All of the persons in the study were then allowed to eat a small or large Snickers bar, and as many chocolate cookies as they liked. Researchers found participants who did the body scan meditation prior to eating, ate fewer chocolate cookies after eating the candy bar. This suggests they were more aware of the satiety signals from their bodies.
Mindful eating practices promote awareness of experiences related to the desire to eat, actual sensations of hunger, fullness, satisfaction and enjoyment.
Jennifer Daubenmier, PhD
The results of a study led by Dr. Daubenmier at UC San Francisco found mindfulness training not only helped participants lose weight, but also reduced their metabolic risk factors, including waist size, blood pressure, triglycerides and blood sugar levels. The study, which was published in the journal, Obesity, included 194 obese adults divided into random groups. Both groups followed the same diet and exercise program. However, one group was taught about nutrition, exercise and stress reduction techniques, while the other group learned how to facilitate their present-moment awareness, including the sensations of eating and their thoughts and emotions related to it. The group who followed a mindfulness practice not only lost weight, but also lowered their metabolic risk factors.
Finally, beyond the science, this really isn’t about losing weight. Yes, the particulars of what, when and how you eat can positively influence your waist size, but this isn’t about an arbitrary number on a scale. Pay attention to what you put in your mouth and why and you may find more awareness in every moment.