Kathy Bates says mindful eating helped her lose 45 kgs: Is it good for weight loss?

How many times have you given up on a weight loss diet? It can be difficult to stick to a diet and majority of people give up on a diet in a few weeks. But what if there were a diet that you can stick to for a lifetime without worrying about any side effects? Mindful eating is one such diet and Academy Award winner Kathy Bathes is testimony to it. She lost a staggering 45 kilos in 6 years, and that is after battling cancer – twice! The 76-year-old recently revealed in an interview that she has lost the incredible amount of weight with mindful eating which has been “a game changer” for her.

Kathy Bates lost 45 kgs with mindful eating

In an interview with Variety, the Titanic and Misery actress opened up about how she is at her slimmest since college. After facing complications while starring in 2011 NBC drama Harry’s Law, Bates revealed that she was having difficulties walking and has to sit down every moment she got. After a health scare in 2019, she starting losing weight with conscious eating. In the interview, she credited mindful eating for her weight loss transformation.

“It’s communication between stomach and brain telling you you had enough and what I discovered is if you listen to that sigh and push that plate away for just five minutes, you realize you’re satisfied and you don’t have to eat more,” she told Variety.

Mindful eating helps you be more aware of your choices when it comes to food. This amalgam of mindfulness and conscious eating helps you become more aware of your choices and can even help you lose weight.

What is mindful eating?

Have you heard of mindfulness? It is a form of meditation that helps you recognize and cope with your emotions, and mindful eating stems from this Buddhist concept. Just like mindfulness, mindful eating is about paying attention to your food. According to a study published in the journal Diabetes Spectrum, eating mindfully is about being fully aware of what you are eating and how much you are eating.

The major rules of mindful eating include:

• Focusing on the food without any distractions such as your phone or TV.
• Being aware of your food choices and triggers.
• Listening to your body to determine when you are hungry and when you are full.
• Observing and eating food without any judgement.
• Engaging your senses while eating so notice the taste, texture and aroma of your food.
• Appreciating the food.
• Eating to maintain overall well-being.

The purpose of mindful eating is to promote a healthier, more enjoyable way to nourish your body and being aware of what you are consuming.

Also Read: Mindful eating: Focus on foods you must include, not exclude from your diet

Does mindful eating help with weight loss?

Kathy Bates shed 45 kilos over the span of six years, which is what mindful eating is known for. You have to adapt it as a lifestyle rather than thinking of it as just another diet. If you make it a part of your life, it will help you lose weight as there are many benefits of mindful eating for weight loss.

As per a 2019 study published in the journal British Medical Bulletin, mindful eating can help you lose weight by changing your eating behaviors and reducing stress. Another study published in Obesity Reviews found that mindful eating has positive effects of people trying to lose weight. Mindful eating is not a weight loss

• It makes you aware of what you are eating and how much you are eating, which can help prevent overeating.
• Mindful eating encourages you to recognise true hunger and fullness signals, helping you eat only when necessary and stop when satisfied.
• You focus on flavours and textures when you eat mindfully, which enhances satisfaction and you become less likely to rely on snacking.
• When you become non-judgmental towards food, you eat less for emotional comfort and more for overall well-being.
• Practicing slower eating will naturally reduce the amount of food you consume, which will help you avoid overeating and make you feel full for longer.

Also, every person is different so what may have worked for Kathy Bates might not work for you. Talk to your healthcare provider to know what is best for you, especially if you have an underlying condition such as PCOS, diabetes, etc.

How to practice mindful eating for weight loss?

Practicing mindful eating for weight or in general requires patience and your willingness to take it up as a lifestyle. Here are some ways in which you can practice mindful eating:

• Eliminate distractions when you are eating.
• Chew slowly to savour all the flavours.
• Notice the colours, textures, smells and tastes of your food.
• Listen to the signals of your body. Pay attention to signals of fullness and stop eating when you feel satisfied.
• Practice portion control which means serving smaller portions on your plate. This will help you prevent overeating.
• Appreciate where the food comes from and what went into preparing it. This will help you enjoy your meal.
• Eat in silence and concentrate on every bite you take.
• Focus on how the food makes you feel if you want to feel satisfied.

Are there any common mistakes people make while following a weight loss diet?

Raise your hand if you have ever felt that you fail at keeping up with a particular diet. Well, the reasons are multifold and include these mistakes:

• Extreme restriction: Cutting out entire food groups or drastically reducing calories can lead to sudden cravings and binge eating.
• Skipping meals: Another mistake people tend to make is skipping meaks which make them overeat later in the day and disrupt your metabolism.
  Ignoring portion sizes: Regardless of how healthy you are eating, you should practise portion size control if you want to lose weight.
• Relying on diet foods: If you tend to rely on packaged foods that are labelled healthy, you might be overestimating their food. Most of these foods are high in sugar and contain unhealthy ingredients, which are not good for weight loss.
• Neglecting liquid calories: If you drink too many sodas, juices and even smoothies, you may end up consuming more calories than required. Pay attention to what you drink.
• Not working out: Weight loss goals can be achieved by creating a balance between a healthy diet and exercise. Diet alone would not be enough for weight loss. Incorporate regular exercise to maintain overall health and manage your weight.
• Not drinking enough water: You have to stay hydrated to help your body properly metabolize stored fat or carbohydrates. So, drink at least 8-10 glasses of water every day if you want to lose weight.

While it is good to practice mindful eating, it is important to listen to your body and see what works for you best.