There are many practices to implement when it comes to weight management. However, many people use intermittent fasting. Because you don’t have to work out heavily, most people who have a busy life choose to change their eating habits instead of focusing on lengthy workouts.
People who are not used to staying hungry for long can face a lot of issues when following a diet plan. However, we must follow out diet plans properly to achieve a lean body. Meditation can help.
You might wonder how meditation can help in weight management. If not directly, meditation can indirectly help by tuning your mind to control your thoughts. When you have control of your mind, you can easily change your eating habits.
Though it may seem easy, meditation can be really hard to master. Let’s read ahead and check how meditation and intermittent fasting can help in weight management.
What is Meditation?
Meditation is the process of training your mind to stay calm and focused in the present moment. It is a form of mindfulness, which is the practice of being aware of your thoughts and feelings without judging them.
Meditation is often confused as a process that has benefits for a limited period. However, if you meditate on a daily basis, the benefits of meditation can go beyond your session. It can help you stay calm during your entire day. Moreover, you can also manage any medical conditions better.
On top of this, meditation has countless other benefits too!
Improving Mental Well-being
Many people get into meditation for the mental health benefits. Meditation can help reduce anxiety, stress, and depression. Moreover, it can also improve self-esteem and self-compassion.
Enhancing Physical Health
It is pretty obvious that when you can control your thoughts, your body will surely align with them.
Meditation has been linked with regulating blood pressure, improving immune function, and reducing pain.
Improving Cognitive Function
Cognitive function covers a broad range of abilities, including memory, attention, executive function (decision-making), and creative thinking. Meditation has been shown to improve all of these cognitive skills.
Meditation can also increase grey matter in the brain, which is responsible for processing information.
Promoting Emotional Stability
Meditation supports emotional stability by teaching you how to control and redirect your thoughts. When you learn how to control your thoughts, you can better manage your emotions. This is especially helpful for people who struggle with anxiety, stress, and depression.
Rumination is the process of obsessively thinking about something, usually a problem or worry. This can lead to anxiety and depression. Meditation can help reduce rumination by teaching you how to focus on the present moment and let go of thoughts that are no longer helpful.
Improving Sleep Quality
Meditation can improve sleep quality by reducing stress and anxiety. When you meditate before bed, it can help you relax and fall asleep more easily. Additionally, meditation can also increase the amount of time you spend in deep sleep, which is the most restful stage of sleep.
Intermittent fasting is a schedule of eating that involves cycles of fasting and feasting. It is a form of time-restricted eating, which means you eat all your meals within a certain time frame.
The most common intermittent fasting schedule is 16/8. In this, you fast for 16 hours and eat all your meals within an 8-hour window. This leaves 16 hours in the day for fasting.
Other common schedules include 18/6 and 20/4, which involve fasting for 18 or 20 hours and eating all your meals within 6 or 4 hours, respectively.
Intermittent fasting has become one of the highly popular diet trends in recent years. It has been shown to have many health benefits, including weight loss, improved mental clarity, and reduced inflammation. There are many other unexplored aspects of intermittent fasting that you can learn in DoFasting’s article.
If we talk about weight loss or management, intermittent fasting works perfectly with meditation.
Intermittent Fasting and Meditation for Weight Management
The core crux of intermittent fasting and meditation for weight management lies in a person’s mental state.
Consider this: You are fasting and feel the urge to eat something after some time. If your mind is not focused on your goal, you could end up eating something unhealthy. This will entirely defeat the purpose of fasting.
There is nothing wrong with eating during the fasting window. You are required to consume something light with fewer calories. However, if your mind is not determined to do what is necessary, you cannot manage your weight. This is where meditation will come in handy.
Meditation keeps your mind focused on the goal and eliminates all other thoughts. It allows you to control your hunger pangs and cravings. As a result, you can easily stick to your intermittent fasting schedule and lose weight efficiently.
Some of the best examples of weight loss focussed on confronting their feelings and thoughts. Moreover, they focused on perceiving themselves and understanding what led them to have an unhealthy relationship with food.
Emotional triggers and some past traumas can also be factors behind an obese body. Therefore, you need to confront them before you develop your intermittent fasting schedule.
If you are someone who is trying to lose weight, it is recommended to focus on your mental state first. After that, intermittent fasting and meditation will become easier for you and more effective in the long term.
Start with baby steps and eventually increase the duration of your fasts. Drink lots of water and consume healthy foods when you break your fast. Most importantly, do not forget to meditate!
With regular practice of Meditation, one can easily improve their meditation skills and willpower, which leads to better self-control over cravings and hunger. Also, Meditation supports developing a healthy relationship with food as it helps an individual to be more mindful while eating. It makes a person more aware of their eating habits and why they are eating.