mindfulness_and_stress_ management
Losing weight has always been a challenge and shall always be. Our minds have been fed with information in such a manner, when it comes to successful and sustainable weight loss, most of the people tend to focus solely on diet and exercise.
However, managing a lifestyle over the long term is something more than diet and exercise. Therefore, the role of mindfulness and stress management in achieving your weight loss goals should not be underestimated. Let’s explore how incorporating mindfulness and stress management techniques can be a game-changer in your weight loss journey.

On a personal level, I've personally experienced the profound impact of these practices on my weight loss journey.

A couple of years ago, my regular medical check-up indicated that it was time for me to drop the extra pounds on the scale. Like most of those on the weight loss journey, I tried various fad diet plans, supplements and gym workout plans, without much success.

Nothing seemed to work for me.

Even if I did manage to drop those nasty pounds, they’d come up again. That’s when I suddenly realized that I needed to revisit my eating habits and stumbled upon the power of practising mindfulness as part of my eating habits.

The practice of Mindfulness in my eating habits comes to my rescue.

The practice of mindfulness created a new level of awareness about my eating habits. I realized that I often turned to food to cope with the levels of stress and emotional turmoil in my life.
This realization created an awareness that most people are not aware in their lives, which is that living a healthy lifestyle is not about depriving ourselves of the food that we eat, but making more conscious choices about the food that we eat.

What I realized was that rather than restricting the food that I loved to eat, which increased the frustration and the stress levels, it was more about eating the food that I loved to eat in the right manner. Revisiting other eating habits like chewing the food properly, following proper meal timings, and managing the food portions in the plate helped with sustainable weight management through effective management of the digestive system.

What is The practice of Mindfulness in eating.

The practice of mindfulness is all about being fully present in the present moment, and it can be an incredibly powerful tool when applied to eating.
Developing a habit of mindful eating involves paying attention to each bite, savouring the flavours and textures of the food by using the senses present in the body.
This level of heightened awareness in the body can help recognize the body’s signals when the stomach is full, thereby preventing and eliminating the habit of overeating.
When we are aware and are mindful of what we’re putting into our stomach, through our food platter, we’re more in tune with our body’s hunger and fullness levels, making it easier to make healthier choices regarding the foods that we eat. This prevents the habit of impulse eating and unhealthy snacking habits.
Including the habit of mindfulness as part of eating habits can also reduce the level of digestive issues, as we’re less likely to rush through meals, which causes the body to swallow air rather than the food, which can lead to the habit of overeating. High levels of bloating and discomfort in the body are the effects of overeating.

Stress Was Poisoning My Lifestyle.

With added responsibilities, stress was acting as a slow poison on my lifestyle. Without even realizing, it was also acting as a major roadblock in my personal relationship also. At the end of a stressful day at work, on the way home, walking into the nearest McDonalds outlet, at the insistence of office colleagues, every other day became the order of the day.

Although I knew that it would be dinner time when I reached home and that my family would be waiting at the dinner table for me, I persisted with this habit. The price that I had to pay, not only in the form of the Mcdonald’s bills, but also deal with persistent issues like stomach aches and constipation, along with the use of  medications for reliving the effects of acidity and effects of heartburn in the body, started taking its toll on my relationship in the form of arguments with my wife when I had to skip dinner because I was already full by the time I reached home for dinner.

Creating emotional awareness about the choice of the foods that I at, not only helped manage the level of stress without turning to unhealthy comfort foods, at the same time helped dropped the excess pounds, at the same time creating a healthy relationship with food.

High levels of stress is a hidden cause of weight gain.

High levels of stress in the body are a major contributor to levels of weight gain. When you’re stressed, the body releases a chemical called cortisol, a hormone that can lead to increased levels of fat storage, particularly in the hips and the abdominal area in the body.
Managing levels of stress in the body can effectively counteract the effects of weight gain and promote sustainable weight loss. Practicing deep, diaphragmatic breathing helps to activate the body’s relaxation response and reduce stress levels in the body.
Managing levels of stress in the body can effectively counteract the effects of weight gain and promote sustainable weight loss. Practicing deep, diaphragmatic breathing helps to activate the body’s relaxation response and reduce stress levels in the body.
Practising meditation as part of a healthy lifestyle on a regular basis can lower the cortisol levels in the body and help manage the habit of emotional eating. Practising certain yoga exercises can also help manage the levels of stress in the body.

Sleeplessness affects weight loss efforts.

Healthy sleep levels in the body are also crucial for stress management and weight loss. Lack of sleep levels in the body increase the levels of stress in the body.
For managing a healthy lifestyle over a period of time, the thumb rule is that the body needs at least 7-9 hours of quality sleep each night, depending upon your age and lifestyle.

in conclusion.

While mindfulness and stress management can be highly effective tools in your weight loss journey, it’s important to set realistic expectations and be patient with yourself.
Losing weight and managing the same takes time, and setbacks and frustrations are a part of the process. Incorporating mindfulness techniques into your daily routine and revisiting eating habits to address emotional eating, one can enhance the chances of achieving our weight loss goals while maintaining a healthy and balanced life.
Remember that every individual’s body and mind is unique, so it may take some experimentation to find the techniques that work best for you. In conclusion, incorporating mindfulness and stress management techniques can greatly contribute to successful and sustainable weight loss.
The combination of mindfulness and stress management not only helped me shed the pounds but also keep them off. When you’re not using food as a crutch, you start to see sustainable changes in your body. It’s not a quick fix, but it’s a lifestyle shift that brings long-lasting results.
Incorporating these practices into your daily life can be a bit challenging at first, but trust me, it’s worth it. Make it a habit, and you’ll not only lose weight but also lead a happier, healthier life. Remember, it’s not just about the number on the scale; it’s about your overall well-being.


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