What if there was a secret weapon behind reaching your weight loss goals that does NOT involve macro tracking, counting calories, restricting food groups, or anything else actually ‘food’ related. Dreamy, right?!

If you find that hard to imagine, I’m with you.  I’m a numbers-nerd who’s all about science and strategies. You know what they say – you can’t manage what you don’t measure.

Well, let me tell you – even I was surprised by this one!  Recently I was doing a bunch of research to find new ways to help my clients with weight loss, building habits, consistency and accountability… you know, those things that we all struggle with.

To my surprise, this one seemingly magical tool was listed in every one of those topics – with overwhelming research to back it up too!  It was: Mindful Eating!

Before you disregard it and close this tab, I repeat – the evidence is overwhelming!!!

Something that has such a proven track record is worthy of investigating, don’t you think?

So that’s what I did.  I’m dishing out all the studied and proven benefits of mindful eating.

 

Weight loss/management

Several studies have found that mindfulness-based interventions can lead to improvements in weight management, including weight loss and reductions in binge eating and emotional eating.

Insulin sensitivity

A randomized controlled trial conducted in 2016 found that a mindfulness-based weight loss intervention improved insulin sensitivity in overweight and obese women. Participants in the mindfulness group showed significant improvements in insulin sensitivity compared to those in the control group. 

Hunger hormones

A study published in 2015 found that mindful eating was associated with lower levels of the hunger hormone ghrelin in overweight and obese individuals. The researchers suggest that mindful eating may help regulate hunger hormones and improve appetite control.  

Hunger cues

Another study conducted in 2016 found that a mindfulness-based intervention improved hunger awareness and reduced emotional eating in overweight and obese women. The researchers suggest that mindfulness training may help individuals become more attuned to their hunger and fullness cues, leading to improved appetite control.

Emotional & binge eating

Mindful eating can help individuals recognize emotional triggers for eating and develop alternative coping strategies, reducing emotional eating. It’s also been shown to be effective in reducing binge eating and other disordered eating behaviors.

Dietary quality

Mindful eating has been associated with improved dietary quality, including increased intake of fruits, vegetables, and whole grains, and decreased consumption of high-calorie, low-nutrient foods.

Relationship with food

Mindful eating can help individuals develop a more positive relationship with food and appreciate the sensory experience of eating, enhancing satisfaction with food.

Glycemic balance

Mindful eating can improve blood sugar balance in individuals with type 2 diabetes.

 

If you’ve followed us for awhile, you know we’re all about the evidence.  That’s why mindful eating is one of our primary recommendations at Build Nutrition.  In fact, it’s one of the monthly challenges in our Lunchbox Game!

 

The best part – putting mindful eating into practice is so much easier to implement in every day real life than measuring and tracking food intake!

 

 

 

References:

1. Dalen, J., Smith, B. W., Shelley, B. M., Sloan, A. L., Leahigh, L., & Begay, D. (2010). Pilot study: Mindful Eating and Living (MEAL): Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complementary Therapies in Medicine, 18(6), 260-264.
2. Daubenmier, J., Kristeller, J., Hecht, F. M., Maninger, N., Kuwata, M., Jhaveri, K., … & Epel, E. (2011). Mindfulness intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: an exploratory randomized controlled study. Journal of obesity, 2011.
3. Olson, K. L., Emery, C. F., & Fondow, M. D. (2015). Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Eating disorders, 23(2), 161-168.
4. Wanden-Berghe, R. G., Sanz-Valero, J., Wanden-Berghe, C., & Cuerda-Compés, C. (2012). The application of mindfulness to eating disorders treatment: a systematic review. Eating disorders, 20(4), 321-336.
5. Mason, A. E., Epel, E. S., Kristeller, J., Moran, P. J., Dallman, M., Lustig, R. H., … & Hecht, F. M. (2016). Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial. Journal of behavioral medicine, 39(2), 201-213.
6. Fuglestad, P. T., Jeffries, J. K., & Rozell, S. B. (2016). Mindfulness, health behaviors, and adolescents: A systematic review. Journal of Health Psychology, 21(6), 1153-1162.
7. Pacanowski, C. R., Grilo, C. M., & Potenza, M. N. (2015). Eating behaviors among individuals with and without obesity.
8. Daubenmier, J., Moran, P. J., Kristeller, J., Acree, M., Bacchetti, P., Kemeny, M. E., … & Hecht, F. M. (2016). Effects of a mindfulness-based weight loss intervention in adults with obesity: A randomized clinical trial. Obesity, 24(4), 794-804.
9. Framson, C., Kristal, A. R., Schenk, J. M., Littman, A. J., Zeliadt, S., & Benitez, D. (2009). Development and validation of the mindful eating questionnaire. Journal of the American Dietetic Association, 109(8), 1439-1444
10. Tapper, K., & Mindfulness Interventions for Obesity-Related Eating Behaviors: A Literature Review. Obesity Reviews, 15(6), 453-461.

 

 

 

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