Mindfulness as a weight loss strategy

Mindfulness ‘has huge potential’ as a weight loss strategy. As the holiday season draws to a close, many may be struggling with the extra weight we put on during extensive, food-filled celebrations with family and friends. Can mindfulness techniques come to our aid in getting rid of those extra pounds?
mindfulness
New evidence confirms that eating mindfully can help with maintaining a healthy weight.

According to anecdotal evidence and some existing research, mindfulness techniques can help a person maintain or improve their physical and mental well-being.

For example, these techniques can reduce symptoms of anxiety and enhance cognitive functioning, and it may even improve a person’s immune response.

The principle is very simple: One has to be fully present in the moment, focusing attention on external stimuli and their effects on the body and mind, learning to concomitantly acknowledge and dismiss unnecessary thoughts.

Thus, learning mindfulness techniques can help us tone down the effects of stress and regain more enjoyment in present experiences.  Recently, researchers have suggested that it can also aid people in their weight loss efforts.

A new study from the University Hospitals Coventry and Warwickshire National Health Services Trust in the United Kingdom — in collaboration with other clinical and research institutions — confirms these and similar findings.

“This research is significant, as we have shown that problematic eating behavior can be improved with mindfulness application,” says the study’s first author, Petra Hanson, a research fellow and doctoral student at the Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism at University Hospitals Coventry and Warwickshire.

Hanson and the team report their findings in The Journal of Clinical Endocrinology & Metabolism, which is an Endocrine Society publication.

‘Enabling appropriate lifestyle decisions’

The research team worked with 53 individuals participating in a dedicated weight management program at University Hospitals Coventry and Warwickshire National Health Services Trust.

Of the participants, 33 took part in at least three of four training sessions, which taught them to practice mindfulness while eating.

Over the next 6 months, the participants who had attended three or four mindfulness sessions lost, on average, 3 kilograms (about 6.6 pounds), while those who had only attended one or two mindfulness sessions lost an average of 0.9 kilograms (around 2 pounds).

Moreover, when compared with a control group of 20 participants who attended the same weight management program but no mindfulness sessions, the individuals who had received complete mindfulness training shed an average of 2.85 kilograms (almost 6.3 pounds) more.

“Surveys of the participants indicate [that] mindfulness training can help this population improve their relationship with food,” explains Hanson. Mindfulness, she explains, can help people change and manage their eating behaviors with more ease.

“Individuals who completed the course said they were better able to plan meals in advance and felt more confident in self-management of weight loss moving forward,” says Hanson, adding, “Similar courses can be held in a primary care setting or even developed into digital tools.”

She expresses hope that “[t]his approach can be scaled up to reach a wider population.”

“Mindfulness has huge potential as a strategy for achieving and maintaining good health and well-being,” comments senior author Dr. Thomas Barber, from the Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism.

The researcher notes that many pressing chronic diseases are linked, to some extent, with lifestyle behaviors and concludes:

[The] focus should be on enabling the populace to make appropriate lifestyle decisions and empowering subsequent salutary behavior change. In the context of obesity and eating-related behaviors, we have demonstrated that mindfulness techniques can do just that.”

Dr. Thomas Barber

Butt exercises to reduce fat

This post reviews the best ways to lose butt fat. Losing fat from the butt is a common fitness goal. There are many ways a person can achieve this.

There are three major muscles in the butt. These are the gluteus maximus, the gluteus minimus, and the gluteus medius.

Glulteus muscles which make up the buttWhile it is not possible to spot-reduce fat loss in one particular area, cutting down on overall body fat while toning the butt muscles can lead to leaner, better-defined buttocks.

This article details exercises that help people lose fat throughout the body while adding shape to the butt and thigh muscles. We also list other methods that can help people achieve their desired body shape.

Exercises to reduce butt fat

Try the following exercises to lose fat from the butt and to tone the muscles in the thighs and glutes:

1. Running

running works the buttRunning is an excellent exercise for full-body weight loss. Running tones the leg and butt muscles, which gives the thighs and buttocks a more defined shape.

This aerobic activity also improves heart and lung function, and it strengthens the lower body. Also, aside from supportive shoes, it requires no special equipment.

Running is better than walking for fat loss, as it burns more calories. A 2012 study found that over 1,600 meters, people of average fitness burned 372.54 calories while walking and 471.03 calories while running.

However, the study authors conclude that even if a person is unable to take up running, walking is also a very good option for burning calories and fat compared with resting.

2. High-intensity interval training

treadmill for butt

Busy people who want to lose butt fat can take up high-intensity interval training (HIIT). According to a worldwide survey of fitness trends for 2018, HIIT is the most popular fitness trend globally.

HIIT involves putting maximum effort into one specific activity for a short period. This is followed by a longer period at a slower pace. HIIT sessions are intense workouts, so they tend to be shorter in duration than moderate-intensity activities.

For example, after a warmup period, HIIT may involve the following:

  • running on a treadmill at 7 miles per hour (mph) for 1 minute
  • running for 2 minutes at 5 mph
  • repeating this pattern for 15 minutes or so before cooling down

Research from 2011 suggests that HIIT may be more effective at reducing body fat than other types of exercise.

Another study reports that HIIT is a good strategy for controlling obesity because of its time-efficiency.

3. Step-climbing

stair climbing great for butt
Climbing steps is an easy way to tone the glutes while also keeping the heart and lungs healthy.

Step-climbing boosts strength and muscle tone in the butt and upper legs. There are various ways to work these muscles:

  • using stepping machines at a gym
  • walking up flights of stairs
  • hiking uphill
  • using a climbing or bouldering wall

Step-climbing can provide other health benefits, too. One small study from 2005 on 15 women found that climbing flights of stairs up to five times per day had a measurable impact on oxygen uptake and reduced low-density lipoprotein, or “bad,” cholesterol.

In this study, the women began by climbing a flight of 199 stairs once each day in week 1, then gradually increasing climbs to five times each day by week 7. They made no other dietary or lifestyle changes while taking part in this study.

4. Squats

squats are perfect workout for buttSquats are a major part of many exercise plans. This is likely due to their ability to work several muscles in the butt, legs, and abdomen at the same time.

One 2009 study, which appeared in the Journal of Orthopaedic and Sports Physical Therapy, examined the effects of various exercises on the gluteus maximus and gluteus medius.

The scientists found that single-leg squats were a good option for activating both the gluteus maximus and the gluteus medius.

To perform a single-leg squat:

  • Extend the arms in front of the body.
  • Stand on the left leg and extend the right leg straight in front, as high as possible.
  • Slowly lower the butt as close as possible to the floor while keeping the leg elevated. The back should be straight and the left knee in line with the left foot.
  • Return to the starting position. Repeat several times before switching to the right leg.

If it is not possible to perform one-leg squats, regular squats are also effective. To do these:

  • Extend the arms in front of the body. Keep the feet shoulder-width apart.
  • Slowly lower the butt as close as possible to the floor, without losing balance. The back should be straight, and the knees should not travel out in front of the toes.
  • Return to the starting position. Repeat several times.
  • To increase the intensity, hold weights in the hands while squatting.

Another variation is the split-squat, during which a person performs squats with their legs apart. A small-scale 2017 study found that split-squats had the highest impact on the gluteus maximus, compared with deadlifts and good-mornings.

5. Lunges

lunges for butt

Lunges are another lower-body strength exercise that activates and tones the gluteus maximus. Variations include sideways, forward, and transverse lunges.

The basic forward lunge also works the thighs and calves. To perform a lunge:

  • Stand with the feet hip-distance apart.
  • Take a large step forward with the left leg.
  • Slowly lower the body, bending both knees to 90 degrees. Do not allow the right knee to touch the ground or the left knee to travel past the toes of the left foot.
  • Return to the standing position. Repeat several times.

6. One-leg deadlift

One-leg deadlift with weight great for butt

Deadlifts work the lower body, improve balance, and strengthen the abdominal muscles and lower back. Doing one-leg deadlifts also activates the gluteus muscles.

Follow these instructions to do a one-leg deadlift:

  • Stand on one leg with the hands by the sides.
  • Stretch the other leg out behind. Keep the back flat and the shoulders back.
  • Lean forward from the hips until there is a stretch in the hamstrings. Do not let the chest drop below the hips.
  • Return to the starting position. Repeat several times, then switch sides.

If this is too intense, lightly rest the non-supporting leg on the floor. To increase the exercise intensity, use hand-held weights.

7. Side-lying hip abduction

Side-lying hip abductions work the butt

Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. To do this exercise:

  • Begin by lying on one side and supporting the head with the arm or hand. Keep the knees straight and feet together.
  • Slowly raise the top leg as high as possible without turning the pelvis backward or forward.
  • Lower the leg slowly to return to the starting position. Repeat several times on each side.

Use ankle weights to increase the intensity of this exercise.

8. Lateral band walk

Strengthen and stabilize the hips and knees with a lateral band walk, which also works the gluteus medius muscle. This exercise is a useful warmup activity before running, jumping, and other activities.

To do the lateral band walk:

  • Take a resistance band and place it under the balls of the feet. Ensure that the band stays flat against the shoes.
  • Stretch the legs to shoulder-width apart. Distribute the weight evenly over both feet.
  • Bending the knees slightly to achieve a semi-squat position, squeeze the glutes and core muscles.
  • With one foot, take a small step of around 3 inches to the side. Move t