America’s relationship with food leaves much to be desired. A penchant for processed food and the inaccessibility of healthier options for marginalized communities means many consume calories of poor quality that don’t contain the nutrients they need. As a result, more than two-thirds of US adults are currently overweight or obese. And though the plus-size movement is right in helping diminish the stigma around these conditions, many of which are caused by factors outside one’s control—weight management is still crucial to prevent them from affecting long-term health. That’s because there are still adverse health outcomes these conditions share despite the difference between obese and overweight individuals. Though a body mass index or BMI of 29.9 is considered overweight, and one that’s 30 or higher is considered obese, both conditions can put you at risk of developing diabetes and heart complications.
However, weight management can be significantly more challenging if your BMI doesn’t fall in the “normal” range. Additional factors like genetics and medical history contribute to overweight and obese conditions, and the stigma you may experience can make it even harder to shed the necessary pounds. That’s where mindfulness can help.
Why mindfulness? – Though society today has improved by leaps and bounds, overweight and obese individuals can still experience weight stigma. People assume laziness means it’s your fault you’re at an unhealthy weight, which can trap you in a vicious cycle. Derogatory language can lower your self-esteem, causing you to overeat out of stress and gain even more weight. Mindfulness can give you a greater awareness and self-control over your emotions, allowing you to overcome the unique mental challenges you face when trying to manage an unhealthy BMI. In fact, studies find that mindfulness-based interventions are especially effective even in obese populations.
How to tackle being overweight and obesity with mindfulness
Diet – Instead of binge eating in response to stress or fasting out of pressure to shed pounds, eat food that makes you feel good. Before each meal, ask yourself if you’re truly hungry and if what you’re about to consume is delicious. Then slow down, chew thoroughly, appreciate the taste of your meals, and stop eating when you’re satiated—not completely full. These steps can help you break the link between negative emotions and eating. Since exposure to chronic stress plays a particularly significant role in excessive weight gain, this means mindful eating can help you attain long-term weight loss results.
Exercise – A 2021 study published in BMC Public Health finds that overweight and obese individuals experience exclusion from sports and exercise settings, which can make it more challenging to work out for weight loss. Your body can also pose a challenge: inflammation and the pressure your weight adds to your joints make you more prone to injuries and limit the kind of physical activities you can try. Being mindful about how you exercise can help you work through these issues. Our article on using the power of your mind to burn fat recommends trying social activities that allow you to meditate. Yoga is a great example. Often done in a group setting, this low-impact, beginner-friendly, and body-inclusive activity encourages you to focus on how you breathe to promote relaxation. As with mindful eating, doing so can help you associate more positive emotions with exercising, so you do it more often. Thai researchers confirm that in the process, you’ll burn enough fat and build enough muscle to lower an overweight or obese BMI effectively.
For those who are overweight and obese, weight loss is fraught with challenges beyond having to modify their diet and build a fitness habit. Weight stigma puts up significant mental barriers that can prevent effective weight management. By simply being more mindful, you can knock them down to tackle being overweight or obese.
Article edited by Mark Sommers