Meditation For Weight Loss: 8 Techniques You NEED To Try

meditation for weight loss

When I started using meditation for weight loss, I changed the way I think about food and developed the “Weight Loss Mindset”. This alternative way of getting in shape helped me to shred more than 87LBS.

What’s more, I found it easy using meditation to lose weight. That is, once I started using the right techniques; because while some methods do help you to get in shape, others actually make you put on weight.

Today, I am a meditation teacher, and I teach people to lose weight with meditation in my online lessons.  So, let me show you the very best weight loss meditation techniques. 

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Best Meditation For Weight Loss

1: Weight Loss Meditation Script

  1. Sit comfortably with good posture. Make sure your spine is straight but relaxed. Your feet should be grounded and shoulder-width apart. Your face (including your mouth, ears, nose, and forehead) should be relaxed.
  2. Gently close your eyes and focus on your breath moving through your nostrils. Observe the passage of your breath through your nose, through your mouth, down your throat, into your diaphragm. Continue to watch your breath for ten minutes.
  3. Start to recite the mantra “I am making loving, compassionate choices for my body”. Notice how you’re not focusing on getting in shape or developing a beach body, you’re focusing on self-compassion.
  4. Continue to recite this mantra while breathing mindfully. Aim to continue the mantra for ten minutes.
  5. While you meditate, thoughts and feelings may arise. That’s fine. Some of those thoughts might relate to your body image. Again, that’s fine. Just let your thoughts come and go as they will. Do not repress them, do not fight them, and do not judge them. You might also think “positive” thoughts, like your motivations for weight loss, and goals. Again, just let these thoughts come and go as they will.
  6. Continue for ten minutes.
  7. At the end of this meditation, tell yourself that you are grateful for your body and that you will love and protect it.
  8. Open your eyes and go about your day as usual.

2) Mindfulness Meditation To Reduce Food Cravings

Mindful eating is one of the best ways to develop a healthy relationship with food.

Research shows that mindfulness meditation helps with weight loss by improving self-regulation, self-awareness, and executive function.

Mindfulness, in a nutshell, means being consciously aware of the present moment in a nonjudgmental way.

When we are unconscious of our thoughts and feelings, we allow them to direct us. When we think, “I fancy chocolate”, if we are not consciously aware of the thought, we will, sure enough, grab a bar of chocolate. Mindfulness gives us the power to say, “This is just a thought. I don’t want chocolate because I want to be thinner”.

By simply being more aware, we empower ourselves to take control of our minds. This, in turn, helps us to take control of our actions.

In one randomised controlled trial, it was reported that mindfulness meditation enhanced weight loss by 2.8 kg because of improvements in eating behaviours and dietary restraint. And in a recent North Carolina State University study, participants who learned mindful eating lost 633% more weight than a control group.

3. Weight loss visualizations

When it comes to weight loss, visualizations can help motivate you and make you feel great about getting in shape.

Essentially, to do a weight loss visualization we create a mental picture of who we want to be. We then meditate on this picture. It’s like you’re meditating on a vision of ideal yourself in all your bikini-body beauty! And it does wonders for your motivation.

Evidence suggests that weight loss visualizations help us kick unhealthy habits.

McGill University investigated how visualization enhances our ability to control our diet. They asked test participants to eat more fruit for one week. Half the group were asked to vizualise buying fruit and eating it at particular times and to write down a plan for reaching their goal. The other half of the participants were the control group. Results showed that test participants who performed the weight loss visualization ate twice as much fruit as the control group.

Try this simple weight loss visualization:

  1. Sit quietly for a few minutes and focus on your breath.
  2. Now visualize yourself after getting in shape. What would you look like? What would you feel like? What would be different about you? Imagine these things in detail.
  3. Now tell yourself how you are going to get there. What steps are you going to take to get in shape?  Write those steps down.
  4. Now visualize yourself going through the steps above until you reach your desired body type.
  5. Do this visualization once a day every day for one week.

4. Best Guided Meditation For Weight Loss

You’ve doubtlessly noticed the bajillion guided meditations for weight loss that are on Youtube. Some are good, others pants. The odd few are truly exceptional.

In my opinion, the best guided meditation for weight loss is by Michael Sealey. It’s called Hypnosis for Weight Loss (Guided Relaxation, Healthy Diet, Sleep & Motivation)

Do bear in mind, however, that research from Harvard Medical School [2019] shows that guided meditations are nowhere near as effective as traditional meditation.

5. Weight Loss Visualization 2

This is a potent weight loss meditation technique. In this visualization, you are going to create a very believable mental image of a perfect you. You are going to see yourself as everything you want to be. You’re going to train your mind to recognise what you truly want. This will turbo-charge your slimming.

  1. Sit comfortably with good posture. Make sure your spine is in proper alignment.
  2. Close your eyes and focus on your breath.
  3. You are going to systematically build a mental picture of yourself as the person you truly want to be. And don’t you dare go short on me. I want you to visualise weight loss success in detail.
  4. Begin with your face. What would your face look like? See your beautiful skin. Notice how there are zero wrinkles. You look beautiful. Vividly visualise your face.
  5. Your upper body. If you’re a guy, you might want a six-pack. If you’re a girl, you might want a slim and slender look. Imagine your perfect upper body.
  6. Legs: Toned? Smooth? How do you want them? Imagine it in detail.
  7. Everything else: Fill in any other details of your ideal body.
  8. Imagine that this perfect you is doing something amaze-balls right now, something that you would have to get in shape to do. For instance, crossing the finish line of a marathon. 
  9. Put everything together, so you are imagining your perfect self accomplishing something spectacular.
  10. Affirmation: What would your ideal self say after performing this fantastic feat? Choose an affirmation and say it loudly in your head.
  11. It’s vital to visualize your perfect self in detail. You need to truly see your ideal body, truly imagine yourself achieving that fantastic thing and truly hear that positive affirmation in your head.

6: Weight Loss Visualisation 3: Food Assimilation

This is a meditation on biological assimilation.

Biological assimilation is the process through which the body breaks down nutrients and them into the body. Healthy food assimilation improves our overall wellbeing and helps us to get in shape and stay fit. However, stress impedes the body’s ability to assimilate food, causing the body to store more fat.

Meditation improves digestion by helping with the assimilation of food and by reducing stress. However, we can take things further by visualising food assimilation. In this meditation, we visualise the journey of food through the body and its effect on us. This heightens mindfulness of body and food and, in turn, motivates us to eat more healthily.

7: Mindful Eating

Mindful eating is a game-changer for many people.

Jean Kristeller [professor emeritus of psychology at Indiana State University] states that mindfulness meditation changed the way she thought about slimming. “It was more than a light bulb moment,” she said. After hearing famous mindfulness teacher John Kabat Zinn discussing mindfulness, she decided to start a program called Mindfulness-Based Eating Awareness Training [visit site].

The program teaches people to be more aware of food and the eating process. In one exercise, participants slowly eat a raisin while paying very close attention to the flavour and sensations. “People are stunned by the exercise,” she says. “They see that if they eat a few raisins mindfully, they can enjoy them as much or more than if they eat a whole box.”

Mindful eating helps with diets because it makes you more aware of the process of eating. It helps you to recognise how you feel about different types of food, and what happens in your mind when you eat. By being more aware of the process of eating, you empower yourself to change that process.

Instructions (Part 1):

  1. For this exercise, you will need one piece of comfort food / junk food that you always eat. Your favourite one.
  2. Go somewhere peaceful.
  3. Put your junk food on the table / ground. 
  4. Sit comfortably with good posture.
  5. Relax for two minutes.
  6. Focus your mind 100% on the sensation of your breath coming and going through the space between your nose and mouth.
  7. Take 25 mindful breaths.
  8. Bring to mind your favourite junk food (the one that’s in front of you).
  9. Focus on your mental impression of this food. 
  10. Notice that certain thoughts arise. You will have specific thoughts about the food. It is these thoughts that form your negative relationship with food. We need to get rid of these thoughts.
  11. Every time you experience ANY thought, SEE the thought (imagine you are looking at yourself experiencing the thought, as though you were spectating yourself). Next, say to yourself, “This is just a thought. It isn’t a reality.”
  12. Finally, imagine blowing that thought away from you until it fully disappears.

Part 2

  1. Pick up the food.
  2. While holding the food in your hand, you will once again experience different thoughts.
  3. Take a minute to notice the types of thoughts you are experiencing.
  4. Again, tell yourself that they are only thoughts. They’re not reality; they’re just delusions in your mind.
  5. Now, to continue this exercise, I’m going to be using the example of a chocolate bar, but you can continue with whatever piece of food you have.
  6. Open the chocolate bar. Study it. Meditate on it. Focus your mind 100% on the food, on the colours, the smell, the texture and every other aspect of the food.
  7. Again notice the types of thoughts you are experiencing. Tell yourself “These are just thoughts. They are not reality.” Imagine those thoughts floating off into the distance.
  8. Eat the food slowly. Bite into it, hold it in your mouth and stop. Don’t swallow. Meditate on the flavour.
  9. With the food in your mouth, be aware of your thoughts. Tell yourself, “These are just thoughts. They are not reality.” Imagine the thoughts floating off into the distance.
  10. Swallow.
  11. Continue until the food is gone.

8) Pranayama to increase metabolic rate

Pranayama is arguably the very best meditation for weight loss. The term pranayama refers to the type of breathing we do while practising yoga. When we combine yoga and meditation, we train both the mind and body for fitness.

Scientific research by MS Chaya et. al. at the Department of Life sciences, Swami Vivekananda Yoga Research Foundation (1), shows that people who practice a combination of meditation, yoga and pranayama (breathing techniques used in yoga) have a higher BMR (Basal Metabolic Rate— the number of calories burnt per time period).

Basically, a high BMR rate helps us lose weight quicker.

Some meditations aren’t good for weight loss because they are inactive.  And inactivity causes a reduction in metabolic activity, which is counterproductive to slimming.

In contrast, pranayama can “acutely increase metabolism” according to the National Library of Medicine.

In particular, Ujjayi Pranayama (filling the lungs by breathing through the nose) while practising Surya Anuloma Viloma (right nostril breathing) has been shown to increase oxygen consumption by 19% because of increased muscular activity. In turn, this leads to a higher metabolic rate.

Although the research looked specifically at the two methods above, it does seem to imply that there are benefits of other active meditations for weight loss.

That’s why you might also like to try mindful walking, tai chi, and kapalabhati pranayama. 


Link Between Meditation And Weight Loss

There is a direct link between meditation and weight loss. But to understand how it works, we need to look at what meditation is. 

Meditation is a psychological exercise in which we focus the mind on one or more aspects of the present moment (such as focusing on the breath or on a sound). It stems from a combination of Hinduism, Buddhism, and yoga.

There are many different forms of meditation, including breathing techniques, Loving Kindness, Vipassana, and guided meditation for weight loss. Different techniques have different benefits. But most are beneficial for our health. You may have heard of some famous instructors like Thich Nhat Hanh, Jon Kabat Zinn, and Sharon Salzberg.

Weight loss meditation techniques change the way we think and feel about food. And they give us control over our cravings. For instance, methods like mindful eating make us more conscious of eating. Hence, they give more control of our dietary habits.

Stop Thinking About Diets

Meditation truly is the best way how to have a healthy relationship with food and lose weight. However, if you want to lose weight mindfully, you need to stop thinking about fad diets and calorie counting.

Mindfulness is a more enlightened approach than fad diet trends. It’s about learning to be more mindful, making healthy food choices, and loving yourself and your body. 

If you’ve failed on a weight loss program don’t sweat, most people do. All you need to do is focus on a new approach: the mindful approach to being healthy.

As Dr Ian Campbell, [weight loss expert, “The Biggest Loser”] said to The Daily Mail, “Telling people to eat less and exercise more doesn’t work. We have incorporated mindfulness into our weight loss programme and the results have been fantastic.” Even Weight Watchers now advocates mindfulness and methods such as mindful eating.

With the right techniques, you can gain control of your weight and overcome your cravings.

Benefits of meditation for weight loss

Relaxation & Emotional Eating 

Meditation helps stimulate the parasympathetic nervous system. Plus, it reduces amygdala activity and balance stress hormones like cortisol. In turn, this helps to reduce stress eating. Because cortisol leads to storing body fat, mindfulness also helps you to stop putting on weight. [1]

As well as this, meditation helps with emotional eating. When we are mindful we are more aware of hungriness and fullness. In turn, this boosts intuitive eating and reduces overeating. 

It works long term. Research shows that methods like diet and exercise help in the short term but are less effective in the long term. In contrast, mindfulness-based interventions for weight loss are more effective long-term. [2]

Best intervention for binge eating 

Research shows that mindfulness is the best intervention for binge eating [4].

Meditation strengthens the lateral prefrontal cortex, which is a part of the brain involved with self-control. I wish there were research around meditation and leptin (a chemical that tells the brain that you’re not hungry and that it can burn calories). But no such research yet exists.

Reduces emotional eating

Meditation reduces emotional eating because it boosts levels of feel-good neurochemicals like serotonin and norepinephrine. Plus, it balances dopamine levels.

As well as this, meditation strengthens the hippocampus according to research from the University of Geissen, Germany. This helps to reduce negative emotions that cause emotional eating,

There’s also a link between loneliness and binge eating. When we are lonely, we are more likely to binge eat. However, Dr Andrew Newburg, [University of Pennsylvania neuroscientist] says meditation relaxes the parietal lobe to reduce feelings of loneliness. In turn, this helps prevent binge eating.

Helps with weight loss motivation

Johnson et al at the University of Toronto say that different types of weight loss programs have different success rates.

The key to a successful weight loss program is having intrinsic motivation instead of extrinsic motivation.

Intrinsic motivation means our weight loss motivation comes from within (thinking about how we will feel after losing weight) instead of from without (for instance, because your wife tells you to lose weight).

Meditation increases intrinsic motivation. Therefore, it increases the chances of a successful weight loss program.

Reduces stress & visceral fat

Meditation helps with visceral fat. As Dr Kristen Hairston [assistant professor of endocrinology, Wake Forest University] told WebMD, visceral fat creates lots of harmful substances that affect our health. A leading cause of visceral fat is stress according to the University of Massachusetts (Hardy et al).

An abundance of glucose in the bloodstream of insulin-resistant people leads to visceral fat and increases appetite. Diets like the Paleo and Mediterranean diet can help, along with HIIT (High-Intensity Interval Training). But equally if not more effective is meditation.

Meditation works because it reduces stress. In turn, this helps with metabolic syndrome (i.e. high blood sugar, high triglycerides, abdominal obesity, high blood pressure, and so on).

Research from the Cedars-Sinai Research Institute shows that meditation helps with weight loss by reducing three of the primary markers of metabolic syndrome: insulin resistance, HOMA (homeostasis model assessment) and glucose.

Meditation Reduces Body Mass Index 

Brown University researchers discovered that people with higher levels of mindfulness weigh less on average, have better Body Mass Index (BMI) scores, and have less abdominal fat.

Increases self-compassion so you treat your body better

A 2012 UCLA School of Medicine study found that meditation activates the compassion brain. This helps us to stop hating ourselves for putting on weight. Plus, it promotes positive, compassionate behaviour.  


You can achieve your perfect body and mind. The weight loss meditation techniques we’ve looked at will help. Of course, this doesn’t mean you shouldn’t try other techniques as well. I personally combined my meditations with my love of movies, and I watched tons of movies about weight loss for inspiration!

Enlightened people like you and I know that weight loss begins in the mind. The mind’s ability to stop cravings, to motivate us to lose weight, and to support us through stressful times… those skills are infinitely more valuable than anything the gym could give you.

If you want to lose weight with meditation, book an online meditation lesson with me today.


Effectiveness of mindfulness training and dietary regime on weight loss in obese people, Journal of Medicine And Life

Losing weight: Mindfulness may help – Harvard Health Blog

1: [University of California-Davis (Saron et al)]
2: [Mindfulness‐based interventions for weight loss: a systematic review and meta‐analysis, K. Carrière B. Khoury M. M. Günak B. Knäuper, Obesity Reviews, 2017].
3: [John F. Kennedy Institute (Kjaer et al) ].
4: [Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review, 2013, Department of Behavioral Sciences, Rush University Medical Center]

By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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