When weight loss is the goal, it’s important to focus on key elements outside of diet and exercise. Don’t get us wrong – eating nutritious meals and exercising regularly is essential; but losing weight is really a lifestyle. From acupuncture to meditation, we’ve rounded up several proven weight loss methods to help you reach your goals.
By taking care of your body, practicing mindfulness, and effectively managing stress, you’ll be well on your way to losing weight and revealing a healthier version of yourself. Let’s see what science and experts say about the five proven methods of weight loss below.
Mindfulness
Engaging in mindfulness should be an important part of your daily routine – especially when you eat. In fact, research has shown time and time again that implementing intuitive eating strategies can help one lose weight.
“Mindful eating has been a common practice in our business because it is part of the lifestyle change practice. We teach it and practice it for our clients as they begin their weight loss journey,” explains Dr. Amy Leechief medical adviser for Lindoraa leading provider of medically guided weight loss and metabolic health solutions
Mindfulness is being self-aware and having a solid understanding of why you do the things you do and what you can adjust for a more beneficial outcome.
“Mindfulness is about slowing down and taking a moment to breathe, evaluate and review before the next action,” says Dr. Smile for us. “When it comes to eating, you can avoid or prevent a potentially bad behavior by simply being more mindful, such as [choosing] a healthier version of a favorite food or have a sip of water to rehydrate before eating a snack.”
Acupuncture
Acupuncture has stood the test of time to treat a variety of conditions. Research shows that acupuncture can be an effective method to treat obesity when combined with dietary restrictions.
“Acupuncture is a treatment based on the idea that energy flow can be balanced to support weight loss,” says Dr Lee. “Acupuncture studies have shown that if done consistently by an experienced practitioner, it can regulate hormones and balance other organ systems in the body. I see acupuncture as a self-care modality that allows one to ‘slow down’ and bring attention to one’s health and well-being. “
Speech therapy
Dr. Lee also recommends exploring the idea of talk therapy to discuss everyday life — not just during times of turmoil and stress. Science says that traditional weight loss therapies, such as maintaining a healthy diet and working with a dietitian, are beneficial; however, “supportive psychotherapeutic work” can be incredibly effective in helping one maintain long-term weight loss.
“Regular therapy can establish your baseline and help [you] navigating good and bad days relative to the established baseline,” explains Dr. Lee. “I think it’s beneficial for one to hear themselves talk, which can open up ideas and understanding for personal development and growth.”
Yoga
Getting your namaste in a yoga session can do wonders for your weight loss efforts. The main way yoga can help you lose weight is through strength-building poses, stress managementmindfulness and establishing a supportive community of like-minded individuals.
“A number of yoga poses, such as chatarunga dandasan—or a yoga pushup—use body resistance, which can help build strength,” explains Emily Forte, E-RYT 500 and business trainer for YogaSix. “Holding a yoga pushup and other poses can also build endurance. Strength training and endurance building can both promote healthy weight loss.”
Engaging in this holistic practice can also help relieve anxiety and lower cortisol, aka the “stress hormone.” Forte tells us, “High cortisol can cause rapid weight gain, usually in the abdominal region, high blood pressure, high blood sugar, mood changes, and muscle weakness. Yoga and breathing exercises can help relieve stress levels in the body.”
Join a community of like-minded individuals
Surrounding yourself with individuals who support your goals and encourage healthy habits can make all the difference in the world.
“Having a sense of belonging can help reduce stress and feelings of loneliness,” says Forte. “A welcoming yoga studio or group can provide a safe and comforting environment, which can also help boost self-esteem and confidence. All of these factors can help in a weight loss journey.”
Meditation
Meditation, combined with yoga and breathing exercises, can improve body awareness, which we’ve already found to be beneficial for weight loss. Carving out some time each day to sit or lie down, meditate and calm your racing mind is the name of the game.
“Improving mindfulness can allow for more conscious food choices, such as choosing fruit over a sweeter processed candy, and can reduce what’s known as ’emotional eating’ or stress eating,” explains Forte. “As you make more mindful, healthy eating habits, those habits eventually become patterns. Healthy patterns can [help not only] in losing weight but also in maintaining a healthy weight in the long term.”
Sign up for our newsletter!
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
