When you first starting your weight loss journey, most of the information you’ll find online will likely include dieting and fitness as the main solutions to your struggles.
While eating healthy and working out are certainly key factors in losing weight, we’ve all experienced moments of giving in to temptation – and the guilt or shame that can often follow. Whether it’s grabbing a late-night candy bar, skipping workouts, or feeling discouraged by slow progress, it’s easy to veer off track when results seem out of reach.
However, we often don’t consider that most ‘bad’ diet choices stem from psychological and environmental factors (1), which is why the whole ‘dieting plus working out’ weight loss formula doesn’t pan out for many people. In addition to nutrition and fitness, many of us need anthat extra boost of motivation and positivity to stay committed to our weight loss journey.
This is exactly what weight loss mantras, or phrases repeated aloud to reduce stress, are for – to overcome cravings, keep you motivated, and build self-confidence toward a better, healthier you. This article explores how weight loss mantras work, including the best mantras for weight loss you canto consider trying out.
A mantra is a sound, word, or phrase that you continuously repeat in your mind or out loud (2). Mantras can be helpful tools for replacing distressing thoughts that are circulating in your mind with thoughts that promote a sense of calm and peacefulness. More specifically, mantras for weight loss are meant to clear your mind of negative, unwanted thoughts about food and dieting and restore, a healthier mindset around your weight management journey.
Rooted in ancient Indian texts known as the Vedas (3), the word mantra originates from two Sanskrit words – manas (mind) and tra (tool) (4) – which translate together as “a tool for the mind.”. Mantras use repetitive sound vibrations to reach deep into the subconscious, which helps you gain greater self-awareness and reconnect with your truest self.
Note: If you’d like to gain a deeper understanding of the principles of mantras in their spiritual context, it may be helpful to look up their direct translations (5).
If you wish to reach into the deep crevices of your mind, take yourself out of the mental loop, regain balance, infuse yourself with optimism, and cultivate compassion – BetterMe: Meditation & Sleep app is exactly what you need!
It’s important not to confuse mantras with meditation. While both practices aim to build self-awareness and mindfulness, they have distinct differences:
| Mantras | Meditation | |
|---|---|---|
| Definition | A word, phrase, or sound that is repeated for focus or intention. | A physical technique to calm the mind and body, including a wide range of practices. |
| Purpose | Meant to influence thoughts and energy, promote focus, and create a rhythm that calms the mind. | Meant to improve a sense of mindfulness, self-awareness, emotional stability, and mental clarity. |
| Methods | The repetition of a specific sound, word, or phrase, typically with a particular purpose or intention. | Often includes techniques such as deep breathing, visualization, somatic work, and other therapeutic practices. |
Notably, with both practices focusing on mindfulness and self-awareness, mantras and meditation can be combined to enhance their effectiveness. When used clinically, they have been found to alleviate symptoms in conditions including anxiety, eating disorders, chronic pain, and more (6, 7, 8, 9).
Read more: Meditative Movement: How Mindfulness and Exercise Work Together
When many people start onbegin their weight loss journey, one of the biggest challenges can be emotional hunger – a form of hunger that is often driven by specific cravings to ease boredom and other negative emotions (10). Unlike physical hunger, which is the body’s signal for nourishment and subsides after eating, emotional hunger typically lingers and leaves you feeling unsatisfied, even after you’ve finished eating yourfinishing the food.
This doesn’t mean that emotional hunger is inherently bad – we all enjoy treats and comfort foods from time to time, particularlyespecially on special occasions. However, theThe challenge arises when emotional hunger makes you eat too many of the wrong kinds of foods, which complicates your weight loss goals.
Furthermore, if you’re unable to develop better coping skills to manage cravings and deal with emotional hunger, unhealthy eating patterns may contribute to challenges such as obesity, diabetes, and heart disease (15, 16).
A daily weight loss mantra can help by guiding you to stay present and in tune with your current emotions and physical sensations, potentially making it easier to distinguish between emotional and physical hunger (11). Weight loss mantras can encourage you to check in with what you truly need and respond in a healthier, more supportive way.
It’s important to note that while there is no single solution for everyone when it comes to combating emotional eating, many people find that using mantras can positively shift their overall mindset, providing mental clarity and focus for staying on track with their weight loss journey.
If you’re looking forseeking weight loss manifestation affirmations or positive weight loss mantras, these statements can help you stay connected with your goals. Try repeating these daily or during challenging moments to help you maintain your focus and motivation:.
There is no single best mantra for weight loss, as thisit varies significantlygreatly from person to person depending on their individual needs and experiences. Testing out different statements to find what resonates and feels most comfortable is essential. Note that this process may take some time, and it’s perfectly normal if you don’tto not feel immediate or dramatic effects right away.
One importantcrucial factor to remember when combatingcombatting emotional eating is being able to identify the emotion driving the desire to eat – and finding alternative ways to meet that need. For exampleinstance, if stress triggers yourthe urge to snack, practicing relaxation techniques and mantras may help address the underlying feeling more effectively than food.
As always, consulting with a physician or a nutritionist is the best way to help you better navigate challenges and achieve your weight loss goals safely and healthily.
If you’ve dipped your toes in meditation before but couldn’t sit through a session because of all the thoughts buzzing in your head, impulses snatching away control or all the overwhelming feelings that start bubbling up the minute you sink into the silence, it’s only because you didn’t have the right guidance. Start using BetterMe: Meditation & Sleep app and watch your life transform!
Many people use meditation, sometimes coupled with mantras, to supplement their weight loss journey. Meditation with mindfulness skills can be useful for staying present in the current moment, which can helphelping you become more attuned to your emotions and physical sensations (12). This greater self-awareness can empower you to make better food choices, thereby reducing the likelihood of emotional eating or overeating.
If you’re looking for more meditation resources, check out the BetterMe app, which offers a variety of techniques not only for weight loss and but also for overall well-being.
Read more: Body Awareness Activities to Understand and Practice Mindful Connection with Your Body
It’s important to remember that happiness should never be equated with constructs such aslike weight, beauty, or other societal standards – your happiness and health should always be the top priority. In a world where these constructs can shift dramatically, it’s essential to anchor your happiness in what truly matters, which is your overall well-being.
While you may not necessarily need a daily mantra to find happiness, including one in your routine can be beneficial. Daily mantras can serve as powerful tools to help maintain good mental health and promote feelings of happiness and clarity (8, 13). By repeating them aloud, you can create a more balanced, positive mindset toward every aspectall aspects of your life.
There is no one-size-fits-all solution to weight loss mantras, which means that meaning the effects vary greatly from person to person. Therefore, it’s beneficial to experiment with different phrases and statements to discover what resonates with you and aligns best with your personal weight loss goals. The most effective mantra is the one that feels comfortable and meaningful to you. As eating and body image are sensitive topics for many people, some mantras may feel better than others. By focusing on those that bring you positivity and motivation, you’re more likely to find the best results from using mantras on your weight loss journey. Yes, the third chakra, which is known as the Solar Plexus, is associated with weight loss (14). This chakra relates to your sense of personal power and strength, which sometimes can lead to emotional eating in times of distress. When this chakra is balanced, it can empower you to make healthier choices and feel more in control of your eating habits.Frequently Asked Questions
Which mantra is best for weight loss?
Which mantra should I chant for good results?
Is there a chakra for weight loss?
When used regularly, weight loss mantras are powerful tools that can have a positivepositively impact on your journey toward a healthier lifestyle. By helping you stay focused and motivated, these mantras help you cultivate a healthier mindset, which helpshelping you make better choices and navigate food-related challenges in a more supportive manner.
If you’ve been continuously struggling with weight-related challenges for a while, consulting with a physician or registered dietitian is often the best course of action, as they can provide you with more personalized guidance and support to help you achieve your goals.
Check out the BetterMe app for more mantra and meditation resources to further your health and fitness journey.
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