Tranquility Workshops Blog

Every January, so many people (including myself), make resolutions to lose weight.  Commercials for weight loss programs pop up frequently on the TV.  Weight Watcher meetings grow in size related to all the new members.  "I'm really going to do it this time!"

No matter what program or method you use, you probably won't be successful unless you use a very important tool, that you already have at your disposal.  That "power" tool is called mindfulness!

We all have to agree that eating mindlessly results in weight gain for many.  Mindless eating involves:  eating when your not hungry, eating while you're watching TV or reading, making poor choices (fast foods), not paying attention to portion size, eating in a hurry, acting on every urge to eat......

Here are some ways you can use mindfulness to reach your weight loss goall:

• Mindfully listen to your body to get in touch with feelings of true physical hunger;  also, learn to recognize sensations of feeling satisfied (vs. feeling "stuffed").
• Whatever program you choose, follow the guidelines without deviating.  Recognize (but don't act on) your urges to change the program based on what you want it to be.  The programs are designed by experts in their field, and will most likely result in weigh loss if you follow the program as written. Remember, our best thinking caused us to gain the weight!
• Attend to portion control, which in many cases involves weighing and measuring.  Don't let your lack of motivation to do so get in your way.  Stop hurrying and take the extra few seconds to get it right.
• Keep track of everything you eat in a food log.  In a recent Weight Watcher's class, the leader shared with us that people tend to underestimate what they're eating by 500-1000 calories per day!  Tracking what you eat may reveal why you're successful or not.  It doesn't take long.  Recognize, but don't give into, your urge to skip this important step.
• Become mindful of how your emotions affect your eating.  Do you overeat when bored, anxious or angry?  Once you identify a problem area, you can begin to make a plan to deal with it.
• Become mindful of your cravings, and remember that thoughts are just thoughts. Craving a hot fudge sundae does not mean that you have to eat one!  Redirect your thoughts and make good decisions about what to eat.
• If you "fall of the wagon" during the day, don't throw it all to the wind! Just make a decision to accept what happened, and focus on taking steps to get back on track.
• Eating slowly and mindfully (using all of your senses and attention) will make the meal last longer, and will result in increased enjoyment of what you're eating (as long as it's something you like).
• When dining out, continue to be mindful of making healthy choices.  Don't let your cravings sabotage your weight loss.  Remember, they're only thoughts.  Don't act impulsively!

Best of luck with your weight loss,  You can mindfully do it!