The subject of mindfulness is a hot topic right now and everywhere you turn, whether on tv, the radio, internet or magazines, they’re all a buzz with the conversation on mindfulness.  What is mindfulness – 10 Key Tips How to Use It for Weight Loss Goals.

The definition of mindfulness – According to Wikipedia,

Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment,^[1][2][3] which can be developed through the practice of meditation and other training.^[2][4][5] The term “mindfulness” is a translation of the Pali term sati,^[6] which is a significant element of Buddhist traditions.^[7][8] In Buddhist teachings, mindfulness is utilized to develop self-knowledge and wisdom that gradually lead to what is described as enlightenment or the complete freedom from suffering.^[7] The recent popularity of mindfulness in the West is generally considered to have been initiated by Jon Kabat-Zinn.^[9][10]

When I started hearing more about mindfulness, it dawned on me that we all practice mindfulness and don’t even realize it! As our lives are so hectic, filled with more distractions and over booked schedules that pull us in so many directions, it’s easy to see how mindfulness gets put on the back burner. Yet, the more I learned about it, the more I recognized it helped me lost weight, improve my fitness and overall health. I noticed that when I practiced mindfulness, it helped keep my stress levels down and my emotional eating decreased. What I discovered is that every time I applied these techniques, I was able to achieve my goals.

Here’s 10 key tips on how to use mindfulness to lose weight.

1. Being present in the moment in whatever we are doing
2. Breath – taking some deep breaths has a calming effect and helps us become more aware of our body
3. Intentional – paying attention and being aware of our actions and surroundings, what and why we are doing them
4. Being focused – on the activity at hand whether eating, meal prep, food shopping, exercising, etc.
5. Being Conscious, Engaged – involved in the activity at hand rather than on the outside looking in
6. When eating – just eat – give ourselves 15-20 minutes to eat our meal, no computer, cell phone or television. Chew food well, and savor the food in our mouth. Eat in a relaxed manner, sitting down, not standing and just pay attention to what we are eating at that time.
7. When meal planning –  take time to think of our meals, ingredients we will need and quantities. Write out our shopping list.
8. When food shopping – be sure we’ve set aside adequate time to complete the trip without added stress or crunch for time. Eat something beforehand and don’t go shopping on an empty stomach. Bring our water bottle with us to drink as we go along. Stick to our shopping list.
9. When prepping meals – select the best day and time to prep meals to give ourselves enough time to complete the meals, especially if we are trying new recipes. Have ingredients, necessary cookware, bake ware, appliances, kitchen tools and recipes ready to go.
10. When exercising – focus on our movements, pay attention to each isolated movement. This will help in preventing injuries, moving with intention, all the way through each exercise, to completion, carefully and not rushing. Remember, this isn’t a competition it’s our fitness, our journey. Look inside of ourselves only, pay attention to our body cues. Listen to our heart rate and breathing.