Researchers have begun to study whether mindfulness can help people with obesity change their relationship with food. Two small studies, summarized below, give early and preliminary answers.
A 2010 pilot study of ten obese adults tested a six-week mindful eating program, and was published in Complementary Therapies in Medicine. Compared with their baseline, participants showed statistically significant decreases in weight, binge eating and symptoms of depression. The authors described the findings as “preliminary evidence that [an] eating focused mindfulness-based intervention can result in significant changes in weight, eating behavior, and psychological distress in obese individuals.” With only ten participants and no comparison group, the results are a starting point for larger studies.
In 2011, an exploratory randomized study published in the Journal of Obesity followed 47 overweight and obese women through a four-month mindfulness program for stress eating. Across the whole group, weight, abdominal fat and the morning cortisol response (cortisol is a hormone released when the body experiences stress) did not differ between the program and waitlist groups. Among the women classified as obese, however, those in the program showed a reduction in the cortisol awakening response and maintained their weight, while those in the comparison group gained weight. The authors called it a proof-of-concept study that suggests promise, not proof.
So, how can you be mindful when eating? Dr. Jan Chozen Bays, author of Mindful Eating, writes about eating with full attention on Psychology Today. Here are a few simple ways to practice.
- Think about the flavor and temperature of the first several sips you take of your morning coffee or tea.
- Don’t eat while doing something else. If you’re reading the paper or checking your e-mail while eating, stop the second activity. Take a few bites and then go back to your activity. Alternate between the two, don’t do them at the same time.
- When you start a meal, think about all the different people who were involved in bringing the food to your table—farmers, truck drivers, factory workers, store clerks. Appreciate the work involved in getting food to people across the country every day.
- Try to eat one meal a week free from any distractions. Focus on your food, how your body feels while eating, and how it feels when you are satisfied. Be present with your meal.
The science of mindfulness is still young, but it points to a close link between mind and body. By listening to our bodies and being mindful of our eating habits, many people find their relationship with food begins to change. If you are struggling with disordered eating, mindful eating works best alongside the care of a doctor or therapist. If you would like to learn more about mindfulness, contact us.
