One simple rule for weight loss is: Be mindful of your body. Losing weight involves finding the balance between your calorie intake and energy expenditure. When your body carries extra energy in the form of fat, something is out of balance. Learning to pay attention to what your body truly needs can help your eating stay healthy and can help you crave exercise.
Not-So-Simple Equation for Weight Loss
To lose weight, you need to burn more calories than you eat. If you cut too many calories, your body will slow the rate at which it uses energy, as a preservation move, leaving you ripe for weight gain when you return to regular eating habits. A more lasting solution would be to both eat fewer calories and increase exercise. But if losing weight were only a matter of moving more and eating less, shedding pounds would be easy. It helps to be mindful of your current eating and exercise habits.
Mindless Eating
In a 2004 Endocrinology journal article titled "Chronic Stress Promotes Palatable Feeding," Norman Pecoraro of the University of California San Francisco says the stress hormone cortisol can signal the body to find calorie-rich food to fuel the initial fight-or-flight reaction. Pecoraro reports that the body stores the excess calories from rich foods as fat, which then sends signals to the brain to stop the production of the stress hormone cortisol. After that, even though you may no longer feel stressed, you may continue to eat food our body doesn't need. You might eat to satisfy non-physical hungers. You might eat out of habit, to celebrate holidays, or to console yourself. Mindless eating can provide little satisfaction, leaving you hungry for something else.
Mindless Movement
Exercise helps burn more calories to lose weight and to release endorphins to relieve stress. Sometimes when you're stressed, you may not feel like exercising. You may not have enough time in your schedule to get to the gym. Some forms of exercise that suggest "No pain, no gain" may not appeal to you. Even with the distraction of TV or music, it can be difficult to stay committed to repetitive exercise such as running on a treadmill.
Mindful Eating
Vietnamese Buddhist Monk Thich Nhat Hanh writes in his article "Mindful Eating," "There are some people who eat an orange, but don't really eat it. They eat their sorrow, fear, anger, past and future. They are not really present, with body and mind united." Ask yourself what you are truly hungry for, and while eating, notice the flavors and textures of your food. Note your emotions. After you're finished, be mindful of how you feel. You won't change habits right away, but each time you are mindful, you become more aware of your true needs.
Mindful Movement
Exercise that engages your mind and your emotions can keep you interested in fitness. Consider a walk outside where the changing scenery can clear your head. A team sport builds a sense of connection. Yoga, dance or Pilates can be forms of meditation that help you build self-awareness. Surfing and hiking place you in the larger scale of the outdoors. Or you might enjoy the challenge of working toward a goal such as running in a race. Once you find the right medium, you will crave exercise. Mindful exercise helps with physical and personal growth.
Member Comments