Eating Thoughtfully

Do you ever eat because you’re bored, tired or stressed? Do you ever eat quickly and end up eating way more than you wanted to without realizing it? Nearly everyone experiences these eating behaviors occasionally, but a study published in the Journal of Complementary Therapies of Medicine demonstrates the weight loss and food relationship benefits of becoming a more mindful eater.

The study involved ten adult participants categorized as obese with an average body mass index (BMI) of 36.9 kg/m2. By participating in a six-week Mindful Eating and Living (MEAL) training program, the participants were able to lose weight and score higher on measurements of awareness, observation and cognitive restraint. The program focused on teaching skills such as mindful meditation with eating, paying attention to hunger cues, and becoming aware of emotional and cognitive states associated with eating. Outcome measurements were taken at baseline, at the end of the six-week intervention and three months after the study as follow-up. Results were significant. Every participant lost weight; the average weight loss was nine pounds over the twelve weeks (creating an average BMI decrease of 1.3). An average decrease in C-reactive protein from 0.30 to 0.24 mg/dl was also demonstrated. C-reactive protein is associated with inflammation in the body and is often elevated in obese individuals. Psychologically, moderate to large decreases in stress, hunger, depression and binge eating were observed, indicating a healthier relationship with food was achieved among the participants.

Bottom line: This may have been a short study with a small population, but you can benefit from practicing mindful eating no matter what weight you are. As a busy individual, it’s easy to not pay attention to what you’re eating and how you feel. Not only can mindful eating help you be more in tune with hunger cues, it can also reduce stress eating and make your meals more enjoyable.

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