How To Do Meditation For Weight Loss?

Losing weight can be a stressful and tricky journey. You start by looking up all the right foods you need to balance your diet and cut those carbs and excess sugar. Then you sign up for the gym, look into how to properly weight lift, and even join those treadmill or kickboxing classes they offer on weekends. If you’re eating right and exercising properly, you’ll probably see some results.

It’s not uncommon for people who are doing everything right to catch themselves at a standstill when it comes to weight loss progression. Even though you manage to get enough protein in your diet, you drink the recommended amount of water, and you successfully avoid those fresh baked cookies, your number isn’t budging. What most people ignore is that stress can hurt your weight loss progress. Stress can cause you to binge eat or eat for comfort. It also has a biochemical effect on your body. Stress hormones make you store excess fat, causing weight loss to become an almost impossible venture, even with the proper diet and exercise routine.

Meditation and Weight Loss

However, there is good news. Meditation for weight loss is a real thing, and it can take your health to a whole new level. Some people refer to “meditation” as a form of self-hypnosis for weight loss. Regardless of your naming preference, the techniques outlined below have worked wonders for many users. Imagine, meditating your way to a slimmer waist. There are several options when it comes to supplements for weight loss. However, meditation is free, and it addresses the core issue of stress reduction and positive thinking to improve your self-image.

What Is Weight Loss Meditation?

Weight loss meditation is just like any other meditation, but it focuses your mental state on stress reduction, relaxation, and self-control. To put maximum effort into your weight loss journey, you must get both your conscious and subconscious mind on board. When you use meditation techniques for weight loss, you target your subconscious mind to become more aware of your thoughts and actions when it comes to cravings and emotional eating. Meditation can even replace those intrusive thoughts with positive ones about slimming, that help you choose the right snacks throughout the day. As CEO of the Mentor Channel, Doron Libshtein says: “It helps us align the conscious and unconscious mind to agree on changes we want to apply to our behavior.”

How Stress Impacts Weight Loss

Elevated stress levels can be a major roadblock in a person’s weight loss journey. When the stress hormone cortisol is running through your body, it is signaling for the calories you consume to be stored as fat. Being too stressed will disrupt your progress no matter how dedicated you have been to your weight loss routine. Not losing weight often causes additional stress, throwing your body into a vicious cycle of stress and stagnant weight loss progress. Mindfulness meditation, however, can reduce the presence of stress hormone cortisol. The reduction of stress hormones can directly impact your metabolism and positively affect your health goals.

Is Meditation for Weight Loss Effective?

Meditation for weight loss does work, and it’s very simple to plug these sessions into your daily routine. Just a few minutes per day can do wonders for stress and anxiety reduction.

How to Perform Weight Loss Meditation

The key to successful meditation is dedication and focus. What you first need to do is find the right time to set everything aside and focus purely on your breathing for 5-20 minutes. It’s recommended that you meditate right when you wake up and right before you go to bed for the best relaxation.

How to do meditation is very simple. Follow these six steps:


Identify the perfect time for you. Usually before bed or right when you wake up in the morning are ideal, just make sure you’re alone and not disturbed. Dim the light in the room. Either play some relaxing, slow tunes at low volume, or secure quietness by closing doors and windows.


Get into a comfortable position with a straight spine.


Focus on your breathing technique. You should try breathing to a slow and steady count where your exhale is longer than your inhale. Keep your head rested down toward the chest if you feel more comfortable like that. If you need additional support, try resting against a wall. If you have back issues and pain or you’re having a hard time sitting straight, this may be a good variation.


Pick a mantra, word, or phrase to repeat in your mind during these sessions to help keep your focus and relaxation. A mantra can be anything from the word “thin,” to “skinny.”


The most important thing to do while practicing self-hypnosis or meditation to lose weight is not to let other thoughts creep into your mind.


You can even try beginning and ending your sessions with an image in your head of how you will look when you reach your target weight. Another technique is to concentrate for a bit on negative correlations between junk food and feelings of sadness and anxiety. You should keep your focus on these thoughts only for a few seconds, then you should move on to something entirely new. Be careful not to let your thoughts wander too much; the primary focus needs to stay on your breathing.

The part of the brain that is most impacted by meditation is responsible for self-control. This helps substantially with cravings. Controlling cravings can kick start a positive feedback loop leading to quicker weight loss, boosted confidence, and an improved self-image. After just a few sessions, you should notice a difference in your relaxation, calmness, attention span, and your mind-body awareness.

A study from Carnegie Mellon University found that meditating for 25 minutes a day for three days in a row significantly reduces the stress hormone levels in your body that restrict you from losing weight. In his book “Meditating to Attain a Healthy Body Weight”, doctor Lawrence LeShan recommends you should meditate at least 5 days every week for 15 minutes every session.

The length of time you meditate to lose weight isn’t as important as the dedication and focus you have during your sessions. You must maintain a good posture, a focused mind, and an open attitude to be successful. To learn more about your spiritual connection between your body, your weight, and food, try to be consistent at this for at least 6 weeks. So it’s good to know how to do meditation for weight loss, but you still have a way to go and practice before you can see any results.

Remember, to lose weight with meditation, you must continue to work outside of your meditation sessions as well. It’s important to realize that meditation is just supplemental to a balanced diet and a regular workout routine. Health and wellness expert, Tiffany Cruikshank, talks about how her clients went from a pause in their weight loss journey to positive change with meditation. “My hunch was right,” she says. “They were putting so much effort into counting calories and exercising in already-packed schedules. Meditation gave them the nourishment they needed because they could finally just sit.” Once Cruikshank’s clients started guided meditation for weight loss they saw the results they were after.

Here’s a 7 minute weight loss meditation video guide you can also benefit from:

Conclusion: Weight Loss Meditation Works. Very Well

If you can identify the aspect of your life that is stressing you out the most, and it is impossible to get rid of, simply take a few minutes out of your day to connect your conscious to your subconscious and watch the stress melt away. Becoming a dedicated meditator may take time, but studies show that just 21 days of devoted practice can change the makeup of your brain entirely. Weight loss through meditation is not something to be taken lightly and should be practiced by everyone trying to reach their health and fitness goals.


Certified SportsNutritionist and Health Enthusiast

I’m Nick – a nutrition enthusiast who takes his healthy lifestyle at heart, and an avid Brazilian Jiu-Jitsu athlete. Being the main author and founder of, I’m constantly looking to expand my experience and knowledge of food, health, sport, and organic living, so I can become the best version of myself, and help others achieve the same.

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