By Dr. Asnat Raziel, bariatric surgeon specializing in obesity treatment, metabolic health and healthy longevity; Director of the Multidisciplinary Center for Obesity Treatment, Assia Medical, Assuta Ramat HaChayal, Tel Aviv
Meditation and weight: what’s the connection?
The link between meditation and weight runs mainly through stress, emotional hunger and our habits around food. Meditation does not burn calories. However, it can help us notice when we are eating out of stress rather than hunger. In this article, I will explain what the studies really show, where they disappoint, and how to fit a simple practice into professional treatment.
The most studied type is mindfulness. It means paying deliberate attention, moment by moment, to body sensations, emotions and thoughts, without judging them. Most studies on meditation and obesity tested programs like these, and not “general” meditation.
How stress leads to weight gain
Under ongoing stress, the body releases cortisol, the stress hormone. According to a study from the University of California, San Francisco, psychological distress and high cortisol levels promote the buildup of belly fat. This fat wraps around the abdominal organs, and so it is linked to diabetes, fatty liver and heart disease.
Stress also changes our behavior. We sleep less, move less and reach for sweet and fatty foods that calm us for a moment. I wrote more about these mechanisms in my article on the link between stress and obesity. In addition, many of my patients also experience “food noise,” which means intrusive thoughts about food throughout the day.
What research shows about meditation and weight
First trial: cortisol and belly fat
The first trial included 47 women with overweight or obesity. Half of them took part in a four-month mindfulness program that focused on stress eating. On average, there was no difference between the groups in weight or belly fat. However, among the participants with obesity in the practice group, the morning cortisol response dropped and their weight stayed stable. In contrast, weight went up in the matching control group.
The SHINE trial: lower blood sugar
A much larger study included 194 adults with obesity. All of them received the same diet and exercise program for five and a half months, and half of them also received mindfulness training. According to the trial results, the difference in weight loss after 18 months was 1.7 kg in favor of the meditation group, but it was not statistically significant. On the other hand, fasting blood sugar fell by 4.1 mg/dL compared with the control group, and the ratio of triglycerides to HDL improved after one year.
Another analysis from the same trial showed that better mindful eating was linked to eating fewer sweets and to lower fasting blood sugar. In other words, the metabolic benefit may come through a change in eating habits.
Reviews on meditation and weight: a mixed picture
A review that pooled 19 studies with 1,160 participants found an average loss of about 3 kg (6.8 pounds) by the end of the programs. The effect on emotional eating and binge eating was especially large. Still, it is important to know that most of the comparisons there were “before and after,” and not against a control group.
By contrast, a later review reached a more cautious conclusion. According to this review, mindfulness reduced stress in the first three months, but did not significantly lower weight or BMI. A third review found a small effect on BMI, waist circumference and weight. That effect was especially strong when the program included mindful movement, such as yoga or walking.
Meditation and weight: what happens in the brain and body
First, meditation teaches us to pause before we react. A small gap opens between the emotion and the hand reaching for the fridge. In that gap, we can ask: “Am I hungry, or am I stressed?” Second, regular practice lowers the alert level of the stress system, and therefore also the urge to reach for comfort food.
Moreover, meditation improves sleep for many people. Short sleep disrupts the hunger and fullness hormones, which is one more way stress and poor sleep feed into weight gain. Finally, the American Heart Association reviewed the topic and found a possible benefit for cardiovascular risk, including blood pressure and insulin resistance. However, the association stressed that the quality of the studies is modest, and that meditation is an add-on to treatment and not a substitute for it.
Meditation and weight in everyday life: how to start
You don’t need a monastery in the mountains. Start with ten minutes a day, at the same time each day, and stick with it. Here are a few exercises I recommend in my clinic:
- Mindful breathing: three minutes of attention to your breath whenever stress builds up.
- Body scan: slowly moving your attention through the body before bed, to help you relax.
- Pause before eating: three breaths and one question: what am I feeling right now?
- Hunger scale: rating your hunger from 1 to 10 before the meal and halfway through.
- Mindful first bite: eating the first few bites slowly, with no screen.
- Mindful walking: ten minutes of walking with attention to your steps and breath.
In the studies, combining structured practice with “informal” practice throughout the day gave especially good results. Beyond that, it helps to build the practice into your routine, like any other task in your calendar. Likewise, recommendations for using meditation in weight loss stress regular, consistent practice rather than a quick fix.
When meditation is not enough
Obesity is a chronic disease with a biological and genetic basis. For this reason, in most people with obesity, meditation alone will not lead to significant weight loss. It works best as part of multidisciplinary care that includes nutrition, physical activity, sleep and, in some cases, medication or surgery.
At the same time, the practice stays relevant even after weight loss. It helps rebuild your relationship with your body and learn to trust it again. Some patients also find strength in questions of meaning and spirituality. Also, if there is binge eating, depression or anxiety, it is a good idea to see a mental health professional.
Bottom line
Research on meditation and obesity paints a fairly clear picture. Meditation reduces stress and improves eating habits, and in some studies it also lowers blood sugar. On the other hand, its direct effect on weight is small and inconsistent. That is why I see it as an important, inexpensive and safe support tool within a comprehensive treatment plan. If you are wondering how to build such a plan, you are welcome to consult Dr. Asnat Raziel and the center’s team.
The information in this article is general and does not replace personal medical advice.
Frequently asked questions
Can you lose weight with meditation alone?
In most cases, no. Studies show a small effect on weight, but a clear effect on stress and emotional eating. It works best alongside nutrition, movement and medical care.
How long should I practice each day?
Ten minutes a day is a good start. The programs in the studies lasted several months, so consistency matters more than the length of each session.
What is known about meditation and weight after bariatric surgery?
A review of eight studies found early signs of benefit for weight and eating habits after surgery. However, the studies are small, and there is no official recommendation yet.
Can meditation replace medication?
No. Meditation is an add-on to treatment. It can help you stick with change, but it does not replace a treatment your doctor has recommended.
References
Mindfulness-based interventions for weight loss: a systematic review and meta-analysis
