2023-06-02 17:06:41
When our emotions disrupt our good resolutions (eat better, move more…), we regain control gently thanks to these techniques or remedies that help to regain balance.
Can meditation help lose weight?
It doesn’t happen overnight but, with a little practice, focusing on your feelings without passing judgment or thinking regarding anything else allows you to no longer eat with your head, but more with your body, and better perceive signals of hunger and satiety. Indispensable to restore a healthy relationship with food.
- Before going to the table, we make sure to isolate ourselves in a quiet place to perform a body scan (we observe our bodily sensations at the level of the feet, legs, pelvis, belly… to the top of the skull).
- Relax the knotted areas with the help of breathing and unclench the jaws, then observe the plate (colors, smells…).
- Eat slowly, chewing well and paying attention to sensations (textures, tastes, stomach reactions…).
To practice, we opt for a program of guided meditation on conscious eating in certain apps (Calm, Petit bamboo, etc.).
Cardiac coherence to eat better
Do you know heart coherence? This method of breathing – very easy to practice – allows you to regulate the activity of the nervous system. On the one hand, we calm the sympathetic system (responsible for the increase in heart rate and blood pressure…), on the other hand we give a slight boost to the parasympathetic system (which slows the heart rate and releases soothing hormones). As a result, a regular practice of cardiac coherence limits the peaks of cortisol, a hormone which, among other things, promotes cravings.
- Inhale and exhale so as to obtain 6 complete and regular breaths in 1 min. Repeat 3 times a day for 5 minutes (if necessary, free apps such as RespiRelax+ help find the right tempo).
Before each food intake, add the express version – 6 breaths for 1 min – to reduce its fork. And in the event of a crisis, inhaling on 4 counts and exhaling on 10 boosts the parasympathetic.
Self-hypnosis to eat better?
Rather than spending your time fighting your cravings (in the long term, this is doomed to failure), it is better to put in place new behaviors and new beliefs that will permanently modify your relationship with food. This is where self-hypnosis comes in: it allows – thanks to a modified state of consciousness – to reinforce our inclinations for a Healthy eatingwhile removing behaviors that harm their health and self-esteem.
- Lie down in peace, in an environment conducive to relaxation (music, perfume, etc.), and breathe deeply, releasing each part of the body.
- Count from 0 to 9 to dive into a state of semi-consciousness, then view every detail of the next day’s meals: a real breakfast with tea or coffee, oatmeal, fruit…; a healthy and colorful lunch, full of vitamins; a light dinner, rich in vegetables. We feel good, full of good energy.
Provided you consult a specialist trained in the discipline*, hypnosis allows you to go much further: it can modify the perception of certain foods (to make us love green vegetables), boost self-esteem, etc. Another option: test the excellent audiobook slim down differently, by Dr. Laurent Taton (ed. First), to reconstruct, step by step, our relationship with food.
*directories of practitioners on hypnose-medicale.com or campus-hypnoses.com
Read also:
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10 natural and effective appetite suppressant tips
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Two natural remedies to limit snacking
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