Mindfulness and obesity treatment may not seem related, but research suggests interventions focused on mindful eating may help adults with obesity improve their relationship with food, decrease emotional and binge eating, improve weight regulation, and even decrease anxiety and depression symptoms.
Dr. Nathanson suggests incorporating mindful eating strategies into your own life by taking a smaller amount of food, chewing slowly, and waiting for satiety signals (that feeling of fullness), which usually takes about 15 to 20 minutes to kick in. “If you’re still hungry 20 minutes later, by all means, get some more food. But you may find that you’re already full,” he says.
Regularly practicing mindfulness has also been shown to improve life satisfaction and decrease rumination, the act of repeatedly thinking about negative feelings or experiences. These positive benefits may be especially meaningful if treating obesity has negatively affected your perceived quality of life.
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