“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

Share on facebook
Share on twitter
Share on linkedin

Meditation for Weight Loss: Does It Work?

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

meditation for weight loss

Meditation can help you reduce stress and improve your mood. But, does meditation for weight loss work? The answer may surprise you!

There have never been so many options regarding losing weight effectively.

The problem is that not all of them are as good as they seem.

Other techniques, such as using meditation for weight loss, work much better than they seem from the surface.

The Fit Father Project aims to give you access to an array of materials that will support your weight loss journey.

Meditation for weight loss is one of those tools to push you in the right direction.

This isn't just an opinion.

Take a few moments to read this article, and you’ll discover the studies that show meditation for weight loss actually works.

We're going to walk you through the best ways to start meditating, the array of other benefits it offers, and the top techniques to use.

Ready to get started with meditation for weight loss?

“Man up” is not the answer. Here's what you need to know about men's mental health.

See the program 38,000 guys over 40 are using to get results like these

The Connection Between Meditation and Weight Loss

Say the word meditation, and you’ll probably picture a monk silently sitting in a seemingly impossible position.

Yes, you can meditate like this, but you don’t have to.

The important thing to note is that meditation is defined as a means of encouraging a heightened state of awareness and improving your focus.

I know what you’re thinking. How can a thousand-year-old tradition that focuses on the mind help you lose weight?

While there have been a limited number of studies into the link between meditation and weight loss, the results are positive.

This study is just one that confirms meditation for weight loss really works.

There are actually two key ways in which meditation helps your weight loss goals:

Meditation Reduces Stress Levels

When you meditate, the amount of cortisol in your body will drop.

Cortisol is an essential hormone as it prepares your body for fight or flight in a variety of different situations.

However, too much cortisol in your body is a common issue thanks to the stressful world we inhabit.

High levels of cortisol can only be produced when your body diverts resources from the production of other hormones.

In short, reducing cortisol levels allows your body to produce leptin, which is known as the appetite hormone.

More leptin will decrease your appetite, helping to prevent over-snacking.

Of course, the fact that you feel calmer and are better able to make decisions is a fortunate bonus!

The Immune Booster Guys 40+ Are Using To Kill Viruses & Feel Younger…

As men age, our immune systems get weaker.
It’s a fact. After 40, you become more vulnerable to viruses, cancers, and even Alzheimer’s disease. Average guys just let this all happen. But now, with Immune Booster RX, you can take the power back.

Meditation Improves Self-Awareness

You already know one of the biggest roles of meditation is to increase your own self-awareness.

This means becoming more aware of what your body actually needs and appreciating the good things you already have.

You’ll achieve this by simply pausing to focus on yourself and your life.

Because we are all so busy, it's easy to forget to take a few moments to appreciate what you have.

A greater appreciation will help you avoid the emotional pressures that often lead to over-eating.

Instead of reaching for the cookies, you’ll be more aware of why you want the cookies.

This will help to prevent you from taking them!

In addition, increased awareness of your own body will help you to know when you’re hungry or full.

You start to recognize the symptoms of real hunger and can respond when you get these.

Top Tip: If you don’t know if you’re really hungry, drink a glass of water and see if you still feel hungry after a few minutes.

You’ll be surprised by how often you’re not really hungry.

Find out why meditation is so important and is one of the best ways to become happy in life!

Top Methods to Start Meditation for Weight Loss

Now you know that meditation can help you lose weight and improve your physical and mental health, you’ll want to know how to get started!

Fortunately, it’s easy. Just follow these simple steps and try the method that appeals to you the most:

Find an Appropriate Time

The first step is to allocate yourself a time slot.

You only need 10 minutes a day, but you must book it into your schedule.

Having a set time will increase the likelihood of you actually doing it.

It doesn't have to be the same time every day, whatever works best for you.

Just make sure it's at a time that allows you to focus on mediation.

Choose a Location

Find a spot where you’ll have peace and quiet.

You may need to tell your family to stay clear of a specific room for 15 minutes.

It also helps to choose a location where you're surrounded by nature, but it's more important to be in a quiet place.

Set an Alarm

You need to find a comfortable position to sit in.

There is no wrong position, but you will be in that position for 10 minutes, so you don’t want your mind to start focusing on how uncomfortable you feel.

Once you’re comfortable, set your alarm for 10 minutes.

Focus On One Thing

Simply start breathing in and out slowly.

You can focus on this breathing or you can focus on another part of your body, such as the rise and fall of your chest.

Stay focused on this until your alarm sounds; that’s it!

See the program 38,000 guys over 40 are using to get results like these

Accept That Your Mind Will Wander

Your attention will wander, especially when you first start meditating. That’s fine.

As soon as you become aware it is wandering, simply re-focus on your breath and carry on.

There is no need to feel bad, as your focus attention will improve over time.

There are several things that can help you to focus when you start meditating:

Use Media

Select your preferred meditation podcast and listen to their voice.

They will guide you through each step of the journey.

All you have to do is focus solely on them and what they are saying.

YouTube offers a similar experience to a podcast.

It may be serene music, the sounds of birdsong, or a guide to meditation. The effect is the same.


Time may appear to be moving slowly, and it can be tempting to keep looking at your watch/timer.

Place your timer far enough away that you can’t reach or see it and then use a simple hourglass.

You can turn it when it has fully drained, but that doesn't mean you have to watch the sand fall.

The hourglass is simply a means of controlling your attention and returning it to where it should be.

Get the Right Chair

To meditate successfully, you need to be comfortable.

If you’re not, then your focus will keep shifting to your seating position.

The perfect answer is a meditation cushion that offers no back support. This ensures you stay alert as you meditate.

However, if you’re new to meditation, then a comfortable chair will do.

It should support your back and be comfortable even though there is a risk of dozing off.

Find out how you can quiet your mind and quit mental chatter!

Other Benefits Of Meditation

Meditation can help you to lose weight. But, that’s not the only reason to do it!

In fact, there are a number of benefits associated with meditation:

Hormonal Balance

We've already touched on how meditation can lower your stress levels and reduce hunger.

However, lower stress levels also mean your body can balance its hormones better and respond to infections.

In short, it will improve your health today and in the future.

Improved Self-awareness

Being more aware of your own body will actually make you more confident.

You know what you are capable of and can provide it even in stressful situations.

This will translate to improved confidence.

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results& Feel More Energized

Burn RX is for guys who are working on losing weight and want to see faster and easier results from their eating & exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.

General Improvement in Emotional Well-being

Getting in touch with your body allows your mind to relax, allowing you to make better decisions for your own body.

This reduces the likelihood of depression and other emotional issues.

Meditation also gives you an increased ability to manage common issues, such as anxiety disorders, depression, sleep disorders, high blood pressure, and even joint pain.

Most people reach for painkillers at the first sign of pain.

However, much of the pain can be caused by inflammation, which is controlled by the amount of cortisol in your body.

Meditation reduces cortisol, inflammation, and ultimately you’ll feel a reduction in pain and soreness.

In short, your body will be better able to manage and regulate itself.

Better Cognitive Function

Improving your ability to focus on one issue will allow you to absorb information better and perform your daily tasks more efficiently.

Yes, meditation can actually help you to learn information and coordinate your body movements!

Higher and Longer Attention Span

The ability to focus on your breathing for 10 minutes in one go will help you to stay focused on long meetings and other events.

This will ensure you absorb the necessary information and can provide positive and useful feedback.

These stress and mental health tips will help you live a longer and healthier life!

Top Tips When Meditating


You have to be comfortable before you can start.

The right chair or cushion is a big step in the right direction.

But you should also consider the temperature of the room and the clothes you’re wearing.

All of these should be comfortable. If they’re not, they will distract you from your goal.

No Distractions

It doesn't matter if you have the sweetest 2-year old, a noisy 16-year-old, or a loving wife that wants to bring you a cup of tea; you don’t need any distractions when meditating.

Make sure everyone knows, and you’re in a private space.

Start Small

If 10 minutes is simply too much, then don’t give up.

Start with just 2 minutes and build your ability over a number of weeks.

Meditation for weight loss is not a race.

See the program 38,000 guys over 40 are using to get results like these

Don’t Worry!

When you start, you’re going to be thinking about if you’re comfortable or hundreds of other issues.

Tell yourself not to worry and, as Nike says, just do it!

You can fine-tune the process each time until you get the perfect scenario for you.

Just don’t forget that everyone is different.

Follow A Guide

It can be hard settling into meditation the first few times.

Use a guide, whether a podcast, YouTube or some other method.

It will help you to build your own process and successfully start meditating.

Enlist A Friend

Meditation is an individual activity, but you’ll be surprised at how much more focused you are when there are two or more of you doing it.

Find a local meditation group or start your own; it will help.

Congratulate Yourself

Whether you've meditated for 2 minutes or 2 hours, when you reach your goal congratulate yourself.

Simply sticking to it is an achievement and will help you with your weight loss journey.

These at-home stress relief techniques are 5 simple ways to reduce stress!

Dispelling Common Meditating Myths

There are several myths that have evolved that can actually hinder your meditation progress.

Being aware of them will help to prevent them from being an issue for you:

Myth 1: Meditation is about clearing your mind

This is a very common myth but one that simply isn't true or generally possible.

Your mind is a hive of activity.

Simply thinking about clearing your mind will invoke an array of thoughts, preventing it from happening.

Instead, just focus on your breathing while trying to control your thoughts.

Myth 2: Meditation is difficult

Put simply, meditating is not difficult.

The image of a monk on a clifftop sat cross-legged gives it the appearance of being hard.

The truth is anyone can do it, anywhere, you just need to focus on breathing.

Myth 3: Meditation takes years of practice

You’ll be surprised at how quickly you feel the effects of your meditation efforts.

The first few weeks may not show much benefit as you get used to the techniques.

But by week 4 you’ll start to notice it is having a positive effect on your decision making and lifestyle.

Myth 4: Meditation should be transcendent

There are those that report stories of visions, seeing colors, or even hearing spirit guides.

This doesn't apply to everyone and doesn't need to.

The act of meditation will improve your weight loss abilities and your lifestyle, that’s enough by itself.

Is breakfast important? Does organic mean healthy? Find out the answer to these and other health myths!

Take the First Step Today

The first step can often be the hardest, but it doesn't need to be.

Learning to meditate is as simple as allocating 10 minutes of your day to being quiet and focusing on one thought.

Through patience, the rest will come naturally.

It is important to remember that meditation for weight loss is an aid, not the entire product.

You also need to be more active and look at what you are eating.

If you’re unsure of how to start eating healthier, then you can check out the perfect plate approach.

It’s simple to do and a very effective way of maintaining a balanced diet.

Join the FF30X program today and speak to thousands of other men who've enjoyed success in achieving weight loss and muscle building goals.

With our support, you can master meditation, healthy eating, and the right exercise for your needs.

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on meditation for weight loss.


Share on facebook
Share on twitter
Share on linkedin

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy