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7 Mindfulness Techniques for Weight Loss

By Elisa - Jenny Craig


You’ve probably heard of the word “mindfulness,” but what exactly does it mean? Mindfulness involves maintaining a moment-by-moment awareness of your bodily sensations, thoughts, feelings, and environment.1 It’s also a practice that may help improve your life and enhance your weight loss efforts.


Implementing mindfulness techniques into your daily routine may bring more than just awareness, they may also help with your weight loss journey.2 And while you can find a wealth of mindfulness techniques and tips online, it can be overwhelming to sort through all of them. So, to help take the guesswork out of determining which mindfulness tips are useful, we’re sharing our top seven. Read on to learn ways you can incorporate mindfulness into your everyday routine!

1. Get in Touch With Yourself

7MindfulnessTips_Journal.jpgPart of mindfulness involves understanding your body and how you are feeling in the moment. Keeping a journal is a great way to track your eating habits and emotions and may even be a way to further your weight loss goals.3 Not only can journaling help you to become more mindful by providing you insights into your eating patterns, but it’s also a great way to de-stress.4


Keeping a written diary can also help you identify causes for emotions, such as anxiety and sadness which have the ability to impact your eating habits.5 Identifying these feelings can help you take steps to change any practices that aren’t positively serving you.

2. Avoid Digital Distractions

While we all live in a digital world, if you start your day by checking your phone, it might be beneficial to adopt a new morning routine. Instead of scrolling through your social media feed first thing, try something that will leave you feeling productive and accomplished.6 Going for a quick walk with your morning coffee is a great way to get your thoughts organized for the day, plus you’ll be sneaking in some activity!


The mornings aren’t the only time to limit your screen activity. Avoiding your phone during meals can help you eat more mindfully. When you’re distracted during a meal, studies have found you may tend to eat more.7 By focusing on the food in front of you, you’ll have fewer distractions, and it may help you savor your food and eat less.6

3. Take a Deep Breath

7MindfulnessTips_Coffee.jpgYou’ve likely heard to take a deep breath when you’re stressed—and research supports this suggestion.8 Because food can be used as a way to cope with emotions, various stress-relieving techniques may help with weight loss.9


One great breathing exercise is diaphragmatic breathing. Begin by breathing in slowly, focusing on filling your belly, not your chest with air. Then, calmly exhale. Pause briefly before taking your next slow inhale. After a few of these breaths, you may feel much calmer.

4. Set Aside Time To Meditate

7MindfulnessTips_Meditate_Filter_900X600.jpgAdopting mindfulness meditation techniques may help you get in touch with yourself and the present moment. The goal isn’t to change anything, but to become aware of what is happening in the here and now.11 Think of it as living and focusing in the moment.


The best part about meditation is it doesn’t require any fancy equipment—you just need yourself and a quiet space.


Try this: find a peaceful place to sit, and then pay precise, but nonjudgmental attention to the details around you. If your mind starts to wander, gently bring it back to your body and environment. Meditation will become more natural over time, and it can help you connect with yourself and your thoughts.

5. Find Acceptance

As important as self-improvement is, sometimes it’s just as valuable to find acceptance in our positive attributes. It’s normal to want to change some things about yourself or your life. But when we focus only on what we want to change, we can sometimes forget about our unique gifts—what makes you, you.


Focus on what you like about yourself—and surround yourself with people who accept you and share your values. This provides an excellent foundation for strong self-confidence and may actually help you achieve your goals.

6. Practice Mindful Eating

7MindfulnessTips_Mindfuleating.jpgMindful eating involves several components, including taking time to enjoy your food, eating more slowly to savor every bite and recognizing when you’re tempted to eat for reasons other than hunger.


When you practice mindful eating, you can shift your focus on enjoying foods that nourish your body. Being mindful can allow you to focus on your meal, helping you to enjoy your food even more!

7. Visualize Success

Your mind is a powerful tool, so use it to your advantage. If you feel discouraged, close your eyes and visualize yourself achieving your goals. Even when your aspirations seem out of reach, visualizing them can help you refocus and may bring you one step closer to accomplishing them.


Try one or all of these seven mindfulness tips—they may just help you along your weight loss and wellness journey. Remember, little changes can add up to make a big difference!


Are you interested in getting more support on your weight loss journey? Contact Jenny Craig today for a  free appointment and see if a consultant can help you simplify.




[1] https://greatergood.berkeley.edu/topic/mindfulness/definition

[2] https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss

[3] https://www.sciencedaily.com/releases/2008/07/080708080738.htm  

[4] https://www.huffingtonpost.com/2013/02/13/5-ways-keeping-a-journal-_n_2671735.html

[5] https://www.psychologytoday.com/us/blog/inside-out/201309/emotional-eating-5-reasons-you-can-t-stop

[6] https://www.lifehack.org/articles/lifestyle/10-easy-ways-practice-mindfulness.html

[7] https://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037

[8] https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/   

[10] https://www.psychologytoday.com/us/blog/making-change/201305/stop-your-anxiety-now

[11] https://www.psychologytoday.com/us/blog/the-courage-be-present/201001/how-practice-mindfulness-meditation

Elisa Hoffman

bio-photo-Elisa.jpg.ea6b8a205d9e2f742b035cb498a3b0bb.jpgElisa is a content marketing manager for Jenny Craig with over ten years of experience working in the health and fitness industry. She loves sharing her passion for living a balanced and healthy lifestyle. A San Diego native and an endurance sports enthusiast, you can usually find her swimming, biking along the coast highway or running by the beach in her free time. Elisa holds a Bachelor of Arts degree from California State University Chico.


Favorite healthy snack: mozzarella string cheese with a Pink Lady apple.



This article is based on scientific research and/or other scientific articles and is written by experienced health and lifestyle contributors and reviewed by certified professionals.


Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on the topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy.


This article contains trusted sources including scientific, peer-reviewed papers. All references are hyperlinked at the end of the article to take readers directly to the source.

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