The Link Between Mindfulness & Obesity

The Link Between Mindfulness & Obesity

so when I wrote my book the stoic body I
made it very clear in the section on meditation that I think mindfulness in
general could be a really effective strategy to combat obesity emotional
eating and just you know these cravings people have towards these unhealthy
foods and funny enough the research is actually backing this and there’s a
close link between mindfulness training interventions and a decreased rate and
obesity so in today’s video I’m going to quickly explore that correlation so we
can hopefully come to understand why mindfulness and meditation can be such
effective strategies against obesity so there’s a super interesting study that
came out of the University of California San Francisco and what they did was they
randomized a group of 47 overweight women and they divided that group into
two so that they were both taught and educated about healthy eating but they
weren’t prescribed specific amount of calories to follow but one group was
taught about mindful eating you know taking each moment moment by moment and
they were also instructed to meditate for 30 minutes per day and the results
and the differences between both groups was actually pretty outstanding so what
the results of the experiment showed is that the control group who were taught
about healthy eating but weren’t meditating or practicing mindfulness
actually ended up gaining weight and the group who were practicing some sort of
mindfulness and meditation were shown to heaven sharp decrease in cortisol right
which is the steroid hormone in response to stress and additionally they also
maintained their weight right in cortisol is also very important for fat
loss and you know more cortisol you have more insulin you had generally the more
weight you have around your gut but that was pretty interesting between both
groups simply by educating one group on the practice of mindful mindfulness that
had a pretty significant difference for the outcome now this is just one study
and there are some problems with it of course it has with every study and the
difference between weight wasn’t significant right there was a difference
sure but it wasn’t significant what was significant however was the cortisol you
know and if this was to go on for longer that that change in cortisol right that
that decrease need to eat because of stress and juice cravings is lessened so
much so I think that over time and with more studies and
experiments we really could see the potential and mindfulness just think
about it you know if you have an overweight person and you have another
overweight person and not doing the exact same thing if one of them is
disciplined to sit down for 15-20 minutes a day become mindful and seek
pleasure from within themselves at the present moment rather than from external
sources like food who do you think long term is going to maintain better habits
and make better decisions moment to moment it’s probably going to be the
group that’s meditating but of course we need more studies and that’s what I’ve
got for you right now all right about two more studies that we’re gonna look
at just to kind of confirm this theory I have so another study came to the
conclusion that mindfulness intervention practices were actually effective for
emotional eating binge eating stress-related eating so another study
kind of came to the conclusion um that there is some big potential and
mindfulness interventions especially for or beast women vulnerable to metabolic
syndrome so then look at men for this study but we can presume that it’s going
to be the same although there are some differences between men and women when
it comes to stress which I can get into an another video women being more prone
to it um and there are higher rates of emotional binge eating and women than
men but the conclusion was that there was a lower cortisol awakening response
right when you wake up in the morning about 6:00 a.m. depending on you and
your personal Secada in rhythm a lot of cortisol is secreted just to help you
wake up and for a lot of biological reasons and that was lowered which may
you know have one less stress and less vulnerable to emotional eating
throughout the day so that was pretty interesting so that again shows some
promise for what I’m arguing for head so basically I think the biggest thing that
meditation comes down to for its effectiveness against obesity is with
stress you know because so many people will make that decision to eat an
unhealthy food because the stressed out in that moment something is causing them
to stress so instead of just telling someone what’s healthy and what isn’t
people know that the best thing you can do is to get to the root of that cause
of stress if you can get someone to be able to draw in satisfaction from within
themselves through some sort of mindfulness practice then in that moment
which is in that moment they’re making a decision
they can commit to a decision that’s going to be better for them a long term
because that they’re happy without that external source of pleasure and I think
that this I think that this goes towards any sort of external pleasure smoking
whatever and I think that that’s why mindfulness is being shown more and more
as it’s being studied to be such an effective tool against some dependencies
so dependencies so I want to know from you where they used to overeat or
something like that you’re you’re vulnerable to these cravings for junk
food and whether possibly meditation helped you out in controlling your mind
and be able to and being able to make the right decisions when it comes to
your dietary choices so I want to know from you whether this resonates with you
until next time guys I’ll see you later and be sure to tune in for the next
video by clicking on that little Bell button below just so you get notified
when I create new videos alright until next time I’ll catch you guys later

6 thoughts on “The Link Between Mindfulness & Obesity

  1. Oh yeah I am gulity of emotional eating, especially if I had a shitty day. Sometimes it would be so bad that I would eat a whole bag of chips as a way to escape those unwanted feelings.

    Not too long ago I've got back into a meditation practice and it has helped me to confront my feelings rather than running away from them. It's not easy but it is a start.

  2. I offer a challenge to anyone who eats way too much when they sit down at the table, and think the 'portion' sizes were determined by someone who lives in an alternate reality (by the way, I've been president of that club!). Do what Philip says, and try eating mindfully. Here's how I do it. First, you can only put the proper portion size of your balanced meal on your plate, and you won't need a big plate! Second, and most important for myself – turn off the TV, turn off the radio. You are going to eat a meal and nothing else. You're going to focus on your food. You're going to appreciate it, thinking of all the valuable nutrients in the food, and how they will contribute to your healthy body. Acknowledge that you have the right amount, not more than you need, or more than your body can use (at this point, you might not believe it, but trust the process). Now here is the 'trick'. Eat s-l-o-w-l-y. Take VERY small bites, put down your knife and fork, and savor this nutritious food. Chew it thoroughly, understanding that will help your digestion, and your body's ability to absorb it. Calmly take a nice drink of water. Cut another very small morsel, and repeat the process. Get the idea? It's going to take you a LONG time to eat that little bit of food. You have no outside distractions, so you are very aware of every gram you consume. My discovery was that it was not about how MUCH I ate of the food I loved, it was about how much TIME I spent eating it. I also discovered that I had a much greater appreciation for the food I wasn't exactly nuts about, but because I valued all the nutrition packed into it, and all the good things it would do for me, I enjoyed it a lot more. When I've FINALLY finished that whopping 3 oz. of meat and the broccoli and cauliflower along with that big bowl of leafy greens and healthy oils and about 30 ounces of water, I feel like I've had two Thanksgiving dinners. My favorite mantra is eat to live, don't live to eat.

  3. I love to cook so i put the time and effort into my meal. Also knowing what Im putting in my body as well. I snack sensibly so I dont mindless eat, which obviously can happen to anyone. (watching tv)

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