Is there a link between meditation and weight loss?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Ever wondered if meditation can help you lose weight? We're breaking down what the studies say. Plus, how to use mindfulness techniques for weight management.
At some point or another, we’ve all looked in the mirror and wished we didn’t have that chocolate croissant last Friday, cocktails last Thursday, and, okay, an indulgent treat every single day for the last month. We then make a solemn vow to lose the weight we just put on, for both our physical and mental health, and so begins the cycle we know too well of endless diets and exercise routines.
Sometimes, that workout or healthier eating plan actually works. But, most of the time, nothing happens. And it can be tough and discouraging.
When those pounds refuse to leave, it can feel genuinely stressful. And while mediation can be a great tool to manage that stress, it can actually help with weight loss as well.
Emotional eating and low self-awareness around our habits can be major roadblocks to managing our weight. But meditation may help you to slow down, become more mindful of what (and why) you’re eating, and reduce the stress that might be making it harder to reach your goals.
Can meditation help you lose weight?
While meditation itself doesn’t burn calories or directly lead to weight loss, it can be used to help support your weight loss journey. Meditation can help encourage a holistic approach to your wellbeing by increasing your mindfulness around food, your eating habits, and your awareness of your body and emotions.
Although it won’t replace the need for balanced eating and regular exercise, mindfulness can help you develop healthier habits to support these goals and reduce your stress. Find out more on how mindful eating can boost your mental and physical health.
Are there studies on meditation for weight loss?
While there aren’t a ton of studies directly linked to meditation and weight loss. There has been some evidence to suggest that meditation and mindfulness can help reduce emotional eating by making the person more aware of their hunger cues and emotions.
If someone has gained weight due to emotional eating, using mindfulness to help with awareness could help remove the emotional component of the behavior, possibly leading to healthier food habits, which may result in weight loss. Mindful eating can also help someone connect with and enjoy their food in a balanced way.
Some possible effects of meditation on weight loss are:
Improved self-control: Research indicates that mindful eating and focusing on your eating experience may help reduce overeating. By slowing down and recognizing when you’re full, you’re less likely to eat out of habit or emotion, which is especially helpful if you tend to snack mindlessly or finish your meals when you’re already full.
Reduced emotional eating: Meditation can help you recognize emotions like stress or sadness that might trigger unhealthy eating patterns. And when you’re aware of these feelings, you can learn to respond to them without automatically reaching for that sweet or salty snack. This can encourage healthier habits and reduce emotional eating.
Better sleep: Lack of sleep is often linked to weight gain and increased appetite. Mindfulness meditation may improve your sleep quality, which may, in turn, help with weight management.
Lowered stress levels: Chronic stress may lead to increased levels of the hormone cortisol, which has been linked to weight gain, especially around your midsection. Mindfulness meditation can help reduce stress and cortisol, potentially helping to prevent stress-related weight gain.
How to use meditation and mindfulness for weight management: 5 techniques to improve mind-body connection
Okay, so you’re slowly becoming aware that meditation might help you reduce emotional eating, manage stress better, and become more in tune with your body’s needs. But maybe you’re still drawing a blank on how exactly to implement this so you can manage your weight more healthily. Here are five mindfulness techniques that you can add into your daily routine to help.
1. Meditate before meals
If your goal is to use meditation for weight loss, it may be worth scheduling your meditation practice alongside your meals. Take a little moment to meditate before you eat to help prevent mindless munching and encourage a healthier approach to food. You might also remind yourself to enjoy each bite, each flavor, and each texture to keep you present during meal time.
Pause for a few breaths: Before you sit down to eat, take a few deep breaths and focus on the present moment. Notice how your body feels. Are you physically hungry, or just eating out of habit or emotion?
Set an intention: Give this meal purpose. Take a few moments and set an intention that the food you’re about to eat will give you energy, raise your mood, or even make your body stronger.
2. Try body scan meditation
Eating is one of the most visceral ways we connect with our bodies. Try a body scan to help you become more aware of how your body is feeling before meal time (here’s a step-by-step guide to practice). Are you noticing your natural hunger and fullness cues? This awareness can help you keep your eye on whether you’re physically hungry or craving something because of how you’re feeling emotionally.
Find a quiet space: Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths. Focus on relaxing your body as you exhale.
Mentally scan your body: Start at your toes and slowly work your way up to your head, noticing how each part of your body feels. Is there tightness, warmth, or discomfort anywhere? Don’t try to judge or change anything, just observe the sensations.
Focus on your stomach area: Tune into whether you’re physically hungry or simply craving food for emotional reasons. You could get curious about how to “feed” your emotional hunger just like you would a physical one (a hug, talking to a friend, going on a walk etc.).
3. Practice mindful eating
When we’re not present during meal time, it’s easy to zone out and keep eating until we’re way too full. Even though life can be hectic and busy, try to make time to slow down at meal times and really pay attention to what and how you’re eating, instead of rushing through meals. Even if the rest of your day moves at a hectic pace, if your meal times are peaceful, you’ll give your mind and body a break from stress and you’ll help yourself to connect more healthily with your food.
Eliminate distractions: Turn off the TV, put your phone in the other room, and sit down at the table to eat.
Slow down your meals: Take smaller bites, chew your food more thoroughly, and pause between mouthfuls. This can help give your body time to register when it’s full.
Fully experience each bite: Focus on the taste, texture, and smell of the food.
Tune into your body’s signals: Before you eat, check whether you’re actually hungry. Are you eating out of habit, boredom, or stress? As you eat, pay attention to how your body feels. Stop when you’re satisfied, not stuffed.
💙 Try our Mindful Eating masterclass with Dr Michelle May to learn how to savor each bite of food and stop when you’re full.
4. Use meditation for stress reduction
Raise your hand if you’ve ever stress-eaten an entire bag of potato chips. Yeah, us too. The link between stress and unhealthy eating is perfectly normal, but if you’re hoping to lose weight, it can be helpful to reduce your stress so your meals and snacks are intentional. If you need that emotional support cookie after a hard day, there’s nothing wrong with that, but you may also want to have other tools in your back pocket to manage your stress.
Set aside 5–10 minutes each day: Try just a few minutes of quiet, focused breathing. This can help lower your stress levels.
Use deep breathing exercises: Sit comfortably and close your eyes. Take a deep breath in for a count of four, hold for a count of four, and breathe out for a count of four. Keep going for a few minutes. If you want more options, give one of these seven exercises a try.
Try guided meditations: If you’re new to meditation, explore the Calm app’s short, easy-to-follow guided meditations specifically for stress reduction.
💙 Check out Tamara Levitt’s 7 Days of Managing Stress for a little help dealing with your stress.
5. Explore movement meditation
If you spend your days sitting at a desk, the last thing you may want to do is sit for a meditation. After a long day in a chair, it can feel so good to stretch and move so try to combine mindfulness and meditation with gentle physical activity like stretching, yoga, or a mindful walk. This way you can get in touch with your body, reduce stress, and boost your overall wellbeing.
Try yoga: As you move through simple poses—here are five we like—focus on your breath and physical sensations to help improve your mind-body connection.
Do a walking meditation: Find a quiet space and walk slowly and mindfully. Pay attention to how your feet feel as they touch the ground, the rhythm of your breath, and your surroundings. This can help clear your mind as you get some gentle physical activity.
Workout with Tai Chi: Practice going through a slow set focusing on flowing movements and your breath. This can help improve balance, reduce stress, and enhance your overall sense of wellbeing.
💙 Try this Mindful Movement session with Mel Mah, which is the perfect way to begin a new practice.
Weight loss meditation FAQs
How does meditation help with weight loss?
Meditation can help you lose weight. But, before you start calling your bestie about the new miracle cure, it’s important to note that these effects are indirect.
Meditation and mindfulness help to create a supportive environment for healthy eating and a healthy lifestyle, which then in turn can support long-term weight loss by:
Helping you to become more mindful of your eating habits, and emotional triggers like stress or boredom
Helping to reduce stress and lower cortisol levels, which can help decrease your cravings for unhealthy foods
Boosting your self-control so you can make more intentional food choices
Improving your sleep, which helps regulate hunger hormones
Are there any studies that show meditation can aid in weight loss?
One study found that people who meditated regularly saw a bigger drop in their body mass index (BMI) compared to those who didn't. Another study showed that mindfulness programs can lower stress and cortisol levels, which are linked to weight gain, especially around the belly. Here are seven more ways you can naturally lower your cortisol levels.
In indirect ways, meditation and mindfulness can assist with weight management by helping to reduce emotional eating, boosting self-awareness, and lowering stress. It can be a great support when paired with nourishing meals and exercise.
What types of meditation are best for weight management?
Meditation can be a great tool for managing weight by helping you become more aware of your eating habits and more in tune with your body and its needs. Here are some different styles you can try:
Mindfulness meditation encourages you to focus on the present moment, helping you notice when you're eating out of stress or boredom instead of hunger.
Body scan meditation involves tuning into your body and recognizing physical sensations, which can help you distinguish between true hunger and emotional cravings.
Stress-reduction techniques, like deep breathing or guided relaxation, can help calm your mind and reduce stress-related eating.
Movement meditations, like yoga or walking meditation, combine mindfulness with gentle exercise to benefit both your mental and physical health. Here’s how to practice walking meditation.
Can mindfulness meditation prevent emotional eating?
Mindfulness can help you become more aware of your emotions and how they affect your eating habits so you learn to notice when you're stressed or upset versus when you’re actually hungry. Having this awareness can mean you pause and choose healthier ways to deal with those feelings—like taking a walk or venting to a friend—instead of just polishing off the rest of the Nutella jar because you’re bored or stressed.
Plus, mindfulness helps you stay present during meals, so you enjoy your food more and recognize when you're full, which can help you avoid overeating.
How often should you practice meditation to see weight loss benefits?
About 10–15 minutes a day can go a long way toward seeing benefits from meditation for weight management. If you practice regularly, this can help you develop mindfulness and self-awareness, which can improve eating habits, manage stress, and connect you more with your body.
If you’re new to meditation, start with five minutes a day to help you build the habit and feel calmer. As you get comfortable, gradually increase your session length. Prioritize finding a routine that fits your lifestyle so that meditation can become an easy and regular part of your day.
Meditation won’t give you quick results like a fad diet (which we don’t recommend), but it can help you build healthier habits for long-term, sustainable weight loss. Check out these seven tips for creating a sustainable meditation habit.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
