JOURNAL WITH EASE!: The Mindful Approach to Weight Management

Effectiveness of mindfulness training and dietary regime on weight loss in obese people

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Since reading the book, I have incorporated many of the strategies and techniques in to my treatment plan with patients. I find that patients are more easily able to stay committed to their weight loss goals when they are more self-compassionate, and as a result they have better success. The book is filled with many helpful tips and techniques that will suit a wide range of individuals. You won't find a typical diet or meal plan within the pages, but I think that's a real strength of this book.

So many of my patients already know what they are supposed to eat and avoid. The challenge is consistently following the diet within the confines of a toxic food environment and an overly critical self.

Effectiveness of mindfulness training and dietary regime on weight loss in obese people

It's a wonderful read and I recommend it for anyone who has struggled with self-judgment related to their weight loss journey. Stop beating yourself up- instead pick up this book and learn a new way! The Self-Compassion Diet is not a diet at all thankfully but a set of tools that can help in making lasting changes in one's way of eating: As a psychotherapist who works with eating disorders and emotional eating, I greatly value the research, practical exercises, and other resources the book offers in each of these areas.

It is particularly nice to see a self-help book that so comprehensively cites research supporting its claims. In addition to covering such standard cognitive-behavioral therapy CBT techniques as keeping food logs and challenging unhelpful thoughts, the book offers other practices that can increase calmness and awareness and truly change the way one relates to oneself and food. Fain offers a wealth of experience, knowledge, and practical suggestions for eating in ways that can help to achieve and maintain a healthy weight.

This may be my bias as an eating disorders therapist, but I do not believe that shape-focused terminology, such as "waist watchers" and "thinspiration," add to the value of the book. At the same time, I appreciate that the author urges those with eating disorders to consult with professionals, and that she repeatedly emphasizes maintaining a realistic "healthy, sustainable weight".

Whereas I read the book primarily as a clinician, I also continue to personally benefit from the loving-kindness meditation, suggestions to enjoy "delicious, nutritious food," and meditations on eating more slowly and mindfully. Professionally, I think that the mindfulness exercises on recognizing signs of hunger and fullness could be helpful for many who have lost touch with these signals.

I also like the way the author teaches readers how to make helpful, realistic eating suggestions to themselves using self-hypnosis. As other reviewers have mentioned, there are a lot of potential ways to use this book, and each reader can find what works best for them. The author does not make generalizations about what everyone should do, but lays out options, describes ways to try them, and encourages readers to decide for themselves.

She also offers resources to assist readers in finding communities that will support self-compassionate eating. I believe that taking the time to mindfully sample from the menu of options in this book will pay off for many readers, in terms of improving their ability to feel satisfied with food and better about themselves. See all 57 reviews. Amazon Giveaway allows you to run promotional giveaways in order to create buzz, reward your audience, and attract new followers and customers.

I Changed the Way I Think About Food and Lost 10 Pounds

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Amazon Inspire Digital Educational Resources. Therefore, conscious eating helps people be informed of their physical and emotional desires thoroughly and changes their mental moods in any interaction with food and eating. It can be said that using mindfulness practices associated with dietary regimes prepared for the person particularly is a novel work that is expected to lead to weight loss.

Therefore, the present research aimed to present a comprehensive training package based on Mindfulness-based Cognitive Therapy MBCT together with a proper and practical dietary regime. Next, 60 individuals whose BMI was of more than 30 were selected by using the random sampling method. Moreover, they were evaluated by using SCL test in order to neglect them in case there existed any other significant disorder.

Afterwards, they were selected based on age, sex, and education. It should be mentioned that the minimum sample population in the experimental studies is 15 individuals [ 20 ]. The first experimental group was a group that received only a dietary regime and the second one only received mindfulness training based on cognitive therapy.

The third experimental group received a mindfulness training based on cognitive therapy together with a dietary regime. The control group received no treatment. It should be mentioned that individuals were weighed by a portable digital scale. The research instruments for the collection of data were the following: This questionnaire was provided to collect regular personal information of participants including age, education, economic and social status, etc.

A revised list of psychiatric symptoms of SCLr was developed by Lipman and Covi in in order to show the psychological aspect of mental and physical patients [ 21 ]. Moreover, it had nine subscales including somatization, obsession, interpersonal sensitivity, depression, anxiety, aggression, phobia, paranoid thoughts, and psychosis.

The domestic version of the reliability and validity of the questionnaire was investigated by Mirzaie R [ 35 ] and it was in line with the American version Anisi et al. The Body Mass Index is obtained through dividing weight in kilograms by height squared in meters. Weight was measured by using a digital scale with a sensitivity of g and height was measured by using a wall stadiometer with an accuracy of 5. Prior to the intervention during the 8 sessions for reducing weight, the participants were weighed each time.

Acceptance and Commitment Therapy for weight control: Model, evidence, and future directions

Their weights were recorded in their file in kilograms. The participants in the control group were only weighed in the first and last sessions. This intervention consisted of 8 training sessions which lasted for 2 hours once a week. It should be said that as the authors mentioned in the beginning of their books, theories are basically based on cognitive sciences with references to the history of Buddhism.

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Weeks 6, 7, and 8 are in fact a program to prevent recurrence. In other words, lessons during these three weeks resulted in the realization of unique patterns of emotional response and identification of negative thoughts as warnings. The participants were introduced and explained their expectations afterwards.

In summary, the following tips were mentioned in the first session:. Focusing on the body with greater clarity showed the reality of mental reactions.

Focusing on the feeling and thinking created a special atmosphere in which the person found out the way of interpretation of the situation which led to his feeling and not only the situation. In summary, the following tips were mentioned in the second session:. After two training sessions of body checking, the participants were trained to consider their body as a place in which experiences could be realized.

A thorough attention to breathing provided a new world that revealed how the process of breathing affected us. Through deep searching in their experiences, participants would be aware of many constructive components out of their experiences physical feelings, thoughts and emotions at any moment. Generally, the following tips were mentioned in the third session:.

In summary, the following tips were mentioned in the fourth session:. In fact, a new method of communication was trained. Participants were led to the recognition of typical patterns to meet their various experiences. In summary, the following tips were mentioned in the fifth session:. In addition, ways to exit negative thoughts and moods were trained and it was thought that individuals could use them to study their experiences more accurate.

This process of recognizing the existing patterns of thought could help us think thoroughly and seek for frequent answers. Moreover, it could help individuals achieve a broader approach about the process of our thinking in order to work on them with an approach based on the review, curiosity, and serenity. In summary, the following tips were mentioned in the sixth session:. In this session, participants were trained to take care of themselves in the best way. Their attention was drawn to the subject that merely reacted to current experience.

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They were taught to use any recognition and identification they acquired during the process and try to enjoy from the beginning of the process. In addition, they were aware of the personal patterns and vulnerability. They also learned to employ their own increasing awareness. In summary, the following tips were mentioned in the seventh session:. Supporting participants about the possible positive changes might have emerged in them during the program and were emphasized in this session. In summary, the following tips were mentioned in the eighth session:.

In this regard, some posters about training mindfulness by university postgraduate students were installed on the bulletin board. Afterwards, participants were tested by using SCLr test. Next, 60 individuals whose BMI was more than 30 were selected by using the random sampling method. It should be mentioned that individuals who took part in the present research were all under the supervision of the same dietitian in order to avoid affecting the research reliability. In addition, in order to evaluate the eating disorders and obesity at the same time, such as Bulimia Nervosa and Binge-Eating Disorder, dietitians were asked to not enter into the research obese people who simultaneously suffered from another eating disorder.

As mentioned, SCLr revised questionnaire of mental symptoms was filled by the research participants in order to evaluate the comorbidity of mental disorders and their impact. After the referees were screened in terms of having the research criteria and explaining individuals the ongoing research and collecting the informed consent written by them, the samples were placed in four groups 15 in each group. The groups that received mindfulness training attended the nutrition center for eight to minutes sessions. In addition, since all the participants referred to the center motivated to lose weight, individuals who were placed in the control group and those who received mindfulness training were asked not to pursue any specific diet for two months.

Moreover, an in depth relaxation CD was prepared for those who asked in order to train themselves at home [ 23 ]. According to Table 1 , it was specified that the average age of the participants who received dietary regime was In addition, the age of the participants who received mindfulness training was Moreover, the average age in the group that received a combination of dietary regime and mindfulness training was As it was obvious in Table 2 , it was specified that the average height of the participants who received a dietary regime was Moreover, the average height in the group that received a combination of dietary regime and mindfulness training was According to Table 3 , it was obvious that the average BMI of the group that received dietary regime was In addition, the average value of BMI in the group that received both dietary regime and mindfulness training was equal to This finding indicated that the values of the average BMI were approximately equal to each other in the four groups and this showed that the groups were identically selected.

According to Table 4 , it was shown that the average weight of the group that received dietary regime was In addition, the average weight in the group that received both dietary regime and mindfulness training was equal to This finding indicated that individuals who were in the group that received mindfulness training were heavier than others and those who received only dietary regime were lighter than others.

According to Table 5 , it was obvious that the average BMI of the group that received dietary regime was This finding indicated that the values reduced compared to the pretest. As it was shown in Table 6 , the average weight of the group that received dietary regime was This finding indicated that the values except for the control group reduced compared to the pretest. The significance level in Table 7 was smaller than 0. In addition, a positive value of the effect size showed that this variable had a progress in the posttest. On the other hand, since the value of the effect size was equal to 0.

Hence, the progress in this field meant that the variable of weight in the experiment group reduced compared to the control group. Therefore, the research hypothesis was approved. The significance level in Table 8 was smaller than 0. In addition, the positive value of the effect size showed that this variable had a progress in the posttest. The significance level in Table 9 was smaller than 0. Hence, the progress in this field meant that mindfulness training based on cognitive therapy associated with appropriate dietary regime had a better impact on weight loss of obese people compared to the condition that they only received mindfulness training or dietary regime.

As it was obvious in Table 10 , the effect size related to the group only trained in mindfulness 0. Therefore, it could be concluded that our hypothesis was approved; thereby mindfulness training had less impact compared to the training of mindfulness and dietary regime together.

Based on Table 12 , since the value of P was greater than 0. According to the descriptive statistics and referring to the average weight of individuals, the weight of participants increased after two months and the dietary regime alone could not have durability. Based on Table 14 , since the value of P was greater than 0. The present research indicated that mindfulness training based on cognitive therapy had an impact on the control of obesity.

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