Our minds are a powerful thing, but many don’t realize how powerful it really is.  New research exploring the power of mindfulness related to weight loss offers some promising results.

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.  Mindfulness can be used specifically for weight loss by incorporating mindfulness techniques while eating, when desiring to eat, etc.

Over the last few years, mindfulness training has become a part of more weight loss programs.  Programs incorporate mindfulness in different ways.  Sometimes mindfulness is assessing your hunger versus your desire to eat and why, while other times it is an intense focus on the experience of eating.

A systematic review, or a study evaluating the results of multiple studies put together, found that participants that received mindfulness training experienced significant weight loss in 13 of the 19 studies reviewed.  Mindful eating has been shown to be effective in producing weight loss in multiple studies.

Interested in adding some mindfulness techniques to your weight loss program?  Here are a few, simple tips to get started.

1 – When you are eating, only eat.  No TV, no computer, no radio, no reading: just eating.

2 – When you are eating, take your time.  Make time to eat your meals rather than scarfing something down in a hurry.  Make eating slowly more of a priority.

3 – When you are eating, focus on eating.  Think about the flavors, textures, smells and how they make you feel.

4 – When you are eating, think about how hungry or full you are.  Do you eat past when you are full?  Are you still hungry or are you eating for enjoyment?

It is important to remember no judgments.  Whatever you notice when you are being mindful, do not judge yourself.  Just notice.  These simple steps can help you enjoy eating more and lose more weight!

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*


Mindfulness and weight loss: a systematic review.  Olson KL1Emery CFhttps://www.ncbi.nlm.nih.gov/pubmed/25490697