Renew Classes
Specialized classes that help de-stress and educate patients about their weight-loss journey.
Mindfulness is one of the classes that a patient can take. It will specialize in maintaining ones awareness about their environment and help de-stress by using ones’ senses and deep breathing techniques.
Renew Classes
Specialized classes that help de-stress and educate patients about their weight-loss journey.
Mindfulness is one of the classes that a patient can take. It will specialize in maintaining ones awareness about their environment and help de-stress by using ones’ senses and deep breathing techniques.
What is mindfulness?
Mindfulness is a basic ability humans have to be fully present in the current moment, while being aware of where they are and what they doing, but not being overly reactive or overwhelmed by the situation surrounding them.
Mindfulness techniques can help a person maintain or improve their physical and mental well-being. For example, mindfulness can reduce symptoms of anxiety and improve cognitive functioning. It could even improve a person’s immune response.
In the context of obesity and eating-related behaviors, we want to teach you mindfulness techniques that will help you make appropriate lifestyle changes for your weight loss journey.
Become more aware of your eating habits
Meditation allows you to be more connected and aware of your thoughts and actions over food. Being aware of smaller things, such as the smell of your food, your eating pace and the amount of food on your fork will put you in more control over meals. For example, being mindful during mealtimes can help you slow down and appreciate your food. In turn, you’ll pick up on your body cues of being full and stop eating then instead of when your plate is empty.
Reduce stress and anxiety, both of which can lead to weight gain
Trying to self medicate stress and anxiety can often lead to emotional eating as a coping mechanism. Mindfulness helps control stress levels so that overeating becomes unnecessary.
Making healthier food choices
There is a huge difference between eating your emotions and eating because you’re hungry. Food and mental health can go hand in hand and emotional eaters will often eat when they are stressed, bored or depressed. Meditation techniques will help you redirect in those sacred moments.
Consider the reasons why you overeat
When you spend peaceful time in unstressed conditions, you can help determine why you overeat and develop practical solutions to alter your habits toward a healthier lifestyle. Using visualization strategies, such as picturing your weight loss goal or imagining yourself working out or other behaviors that support your health goals, can help with motivation to get up and actually get the task done. Getting to the core of why you overeat is paramount for your weight loss journey.
Suggestions for Mindful Eating
Here are some simple suggestions from Paula Seikel, Ph.D.
Pause and contemplate.
Before taking the first bite or sip, stop and breathe. Follow the path of your food from its beginning to your table. How many people (and animals) worked to plant, harvest, process, transport, purchase, and prepare your meal? Take a moment to thank anyone who helped with this meal, including yourself.
Eat with intention and awareness.
Even if it is just a small snack, eat with intention. If possible, sit down at a table with a place setting. Think about what you hope this food or drink will accomplish for your body. Put down your fork between bites and really be aware of the taste, texture, aroma, and nutritional value of each bite.
Slow down and savor.
Savoring is taking the time to really appreciate and enjoy something pleasant or meaningful. See if you can find something to savor in each meal, whether it is the food, the setting, or the company with you.
Listen to your body.
Most importantly, listen to your body to know when you are hungry (not just bored or lonely), what would be nourishing for you, and when you are getting full. It is best to stop eating well before you feel full as it takes time for the brain to catch up with the body.
When eating, just eat.
Try not to “multitask” during a meal. Eat with focus on your body and how the food tastes.
Give yourself good quality food.
Now is the time to choose the best food you can afford, following your dietitian’s guidelines. Fresh whole foods are better than highly processed, chemically preserved foods.
Find ways other than food to nourish your body and mind.
Although they may not feel as satisfying as food initially, finding some ways to occupy your mind and body other than eating really helps enrich your life.
Start from here.
In mindfulness, we say that every breath is a new beginning. Don’t beat yourself up if you don’t do this perfectly. Start from right now and recommit to your intention.
Interested in learning how the Em•pow•er program can change your life?
Sign up for more information here!