Biohack Your Mind To Better Manage Your Weight

Can you think yourself healthy? Turns out, science confirms you can!

Illustration with a man sitting thinking about family and friends, a woman adding a checkmark to a calendar, and a woman writing in a gratitude journal.

Table of Contents

Expressing Gratitude

The Simple Act of Giving Thanks Biohacks Your Brain, Body, and Weight

When you’re struggling with your health, it’s easy to focus on the uphill climb. However, research shows gratitude is a powerful tool when it comes to reaching and maintaining healthy weight levels.

Illustrated woman with eyes closed, hands on her chest, in a purple circle with a faint sun shape and white dots behind her.

Mind-Body Connection Addresses Root Causes

While science shows a direct connection between gratitude and overall physical and mental health,1 the effectiveness of showing appreciation for the people and things in your life as a biohack for weight management is less clear. However, what is clear is that mindset plays a powerful role in a person’s ability to regulate weight.2

Gratitude, which can be practiced in a variety of ways including the Mayo Clinic’s Discover Gratitude program,3 not only potentially decreases the number of visits to the doctor, but can also increase how often you exercise.4

Gratitude is strongly correlated to greater happiness and more positive emotions, which can translate to increased motivation and consistency when it comes to weight control measures.

Overall, gratitude is an amazing, easy-to-integrate biohack which should be adopted by each and every biohacker.

Gratitude Biohacks and Stabilizes Mental Health

The link between depression and weight gain or loss is well documented.5 It’s therefore no surprise that gratitude’s significant association6 with relieving depressive symptoms can assist with weight maintenance. Gratitude is also associated with the relieving of symptoms related to anxiety.7 The relationship between mental health and weight is a two-way street, just as unstable mental health can result in unhealthy weight, excess or too little weight can negatively impact mental health.8

Start With a Daily Gratitude Journal

A gratitude practice is easy to start and incorporate. It can be as simple as tracking items to be thankful for in a daily journal, writing letters of thanks to those who deserve them,9 or even giving thanks before eating. This kind of mindfulness can create an abundance mindset,10 which is also connected to a healthy weight. In turn, faith in abundance can result in self-regulation, which is otherwise susceptible to feelings of food scarcity.

“I mean, why do you need that whole tub of ice cream when you’ve got good vibes oozing out of your pores?”

Claudine François

Functional Medicine Practitioner

Row of colorful chat bubbles expressing gratitude with thank you in different languages.

Gratitude & Intuitive Eating Coaching

NutriFit

Square container of a colorful raw vegetable meal by NutriFit.

NutriFit, your personal chef and nutritionist, prioritizes your health. Instead of preset plans, they tailor their approach to your unique needs and lifestyle. Together, you design a customized plan to achieve your goals, delivering fresh, fully prepared meals right to your door.

Original Intuitive Eating Pros

Plate full of a salad with cherry tomatoes, sliced avocado, chickpeas, sweet potatoes, red cabbage, yellow bell peppers, and watermelon radishes.

Intuitive Eating, founded in 1995, blends instinct, emotion, and reason in a self-care eating approach. Supported by 100+ studies, it features ten principles and offers training and certification for global professionals, ensuring its integrity across diverse healthcare disciplines.

Nourish

Nourish logo with three white circles within a larger orange circle.

Nourish: Online Nutritionists for Weight Loss. Your well-being is essential throughout life. Nourish connects you with registered dietitians who specialize in weight management and holistic health goals, offering online consultations for your convenience.

Berleena

Headshot of intuitive eating coach Berleena Watson.

Berleena Watson, an Intuitive Eating Coach, helps women overcome dieting and binge eating, fostering body acceptance and self-empowerment. She advocates trust, freedom, and joy in one’s body, aiming to dismantle old dieting habits and promote intuitive eating for a more authentic life.

MyBodyTutor

MyBodyTutor’s success is rooted in two vital elements. First, their daily accountability system keeps you motivated and committed to your goals, eliminating the temptation to quit and start over. Second, their highly personalized coaching approach sets them apart, making you a valued part of their family and ensuring dedicated support.

Redefine Wellness

Redefine Wellness, led by Melainie Rogers, CEO of BALANCE eating disorder treatment center™, offers virtual coaching to help you break free from diet culture. Their 10-Stage Methodology guides you towards liberation and authenticity, providing virtual coaching services to overcome food and body distress, fostering peace and freedom.

Gratitude Publications

The Dietologist

Headshot of a Van Patel, a female dietitian from The Dietologist.

Gratitude, often overlooked in weight loss journeys, holds remarkable power. Complaining and self-criticism can lead to overindulgence. Conversely, gratitude fosters positivity and confidence, making it easier to adhere to a healthy diet. It transforms your perspective, helping you focus on your blessings, not just your goals.

Greater Good Magazine

Greater Good Magazine illustration of a smiling calm woman with eyes closed, hands over heart, and hair blowing in the wind.

In the realm of managed health care, mental health professionals are seeking efficient ways to improve treatment outcomes. Research supports the inclusion of gratitude practice alongside counseling, as it has been shown to enhance happiness and reduce depression in numerous studies.

In Good Clean Taste

Headshot of Claudine Francois of In Good Clean Taste.

Gratitude and Weight Loss. It’s true, and here’s why: traditional methods like calorie-counting and macro-tracking can be draining and joyless, sapping your energy and hindering weight loss. Maintaining a positive mindset is essential for staying motivated on your path to health.

Books on Gratitude

Sam Miller Science

Book cover of Metabolism Made Simple by Sam Miller with illustration of an arrow pointing from a plate and spoon to a flame on a white background.

Metabolism Made Simple” by Sam Miller presents a science-backed antidote to common dieting challenges. This health and nutrition expert provides actionable advice for optimal well-being and body transformation, avoiding the pitfalls of fad diets. Embrace a metabolic health-centered approach to take charge of your health journey.

Alissa Rumsey

Book cover of Unapologetic Eating by Alissa Rumsey with a shattered white dinner plate on a maroon background.

“Unapologetic Eating” by Alissa Rumsey challenges societal body image norms and dieting pressures. With a four-step approach, it helps readers reconnect with their bodies through their food relationship, fostering peace with food, body image improvement, intuition trust, and unapologetic living, liberating them from diet constraints for a more fulfilling life.

Intelligent Change

Cover of The Five Minute Journal by Intelligent Change in royal blue.

Elevate Your Life with The Five Minute Journal.

In just five minutes a day, even amidst the busiest schedules, you can transform your life. This practice of gratitude not only enhances positivity but also diminishes anxiety, leading to improved well-being. It’s a straightforward, science-backed path to a happier you.

1. The Impact of Gratitude on Mental Health, National Alliance on Mental Illness: https://namica.org/blog/the-impact-of-gratitude-on-mental-health/

2. Richard Joseph, What is a successful mindset for weight loss maintenance?, Harvard Health Publishing, May 11, 2022: https://www.health.harvard.edu/blog/what-is-a-successful-mindset-for-weight-loss-maintenance-202205112742.

3. Mayo Clinic Discover Gratitude program: https://www.mayoclinichealthsystem.org/wellness/gratitude.

4. Giving Thanks Can Make You Happier, Harvard Health: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.

5. Felton J, Cole DA, Tilghman-Osborne C, Maxwell MA, The relation of weight change to depressive symptoms in adolescence, Dev Psychopathol, 2010 Winter;22(1):205-16, doi: 10.1017/S0954579409990356, PMID: 20102656; PMCID: PMC411980: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119807/.

6. Jo A Iodice, John M Malouff* and Nicola S Schutte, The Association Between Gratitude and Depression: A Meta-Analysis, University of New England, Australia, doi: 10.23937/2643-4059/1710024: https://clinmedjournals.org/articles/ijda/international-journal-of-depression-and-anxiety-ijda-4-024.php?jid=ijda.

7. Scientists Discover Link Between Anxiety and Weight Loss, January 17, 2019: https://www.scripps.edu/news-and-events/press-room/2019/20190117-xu-baoji-anxiety-and-weight-loss.html

8. Dorothea Vafiadis, How Excess Weight Impacts Our Mental and Emotional Health, National Council on Aging, April 21, 2021: https://www.ncoa.org/article/how-excess-weight-impacts-our-mental-and-emotional-health.

9. Christanto et al., Gratitude Letter: An Effort to Increase Subjective Well-Being in College, Anima Indonesian Psychological Journal, 2017, Vol. 32, No. 3, 158-168: https://journal.ubaya.ac.id/index.php/jpa/article/download/Gratitude%20Letter/484/.

10. Nicole Leatherman, How to Implement an Abundance Mindset in Nutrition, September 28, 2022, Chopka: https://chopra.com/articles/how-to-implement-an-abundance-mindset-in-nutrition.

Taking Accountability

Solo and Group Accountability Is The Biohacking Support You Need to Achieve Your Weight Goals

Everyone starts their health journey with the best intentions. Unfortunately, intentions don’t seem to cut it when it comes to sticking with a routine long enough to see lasting results. Research shows that holding yourself to your word keeps you on track for a healthy weight.

Two overlapping chat bubbles, one made up of blue lines and dots, the other of red.

Connect To People With Similar Intentions

While the journey toward a healthy weight is unique to every individual, studies show that you’re more likely to reach your goals if you connect with others doing the same.1 One important reason to seek out a supportive network is the power of accountability.

When you’re forced to take responsibility for your behaviors through accountability, you’re more likely to adhere to healthy habits and make good decisions that support your weight management goals. Research demonstrates that people focused on losing weight eat less when they have positive support from their peers.2 This social accountability works best for those who otherwise lack supportive relationships.3

Positive Peer Pressure Is a Free Biohack

With the prominence of social media in today’s world, connecting to like-minded people with similar goals is made easy. Not only is it free, but it’s also effective4 to join a Facebook group with others who have similar healthy weight intentions. With social accountability, you’ll likely make better dietary choices and be better able to handle the psychological challenges that come with making big life changes.1

Self-Monitoring Also Works As a Powerful Motivator

Accountability is also something to be practiced alone. Self-monitoring is an effective method to enhance individual integrity.1 When you keep promises to yourself, you develop higher levels of self-confidence along with stronger pathways in the rewards center of the brain.5 By biohacking your neurobiology in this way, making decisions that will help you reach your goals will naturally become easier. Following through on your emotional intentions with effective actions — the essence of self-accountability — is an even more effective motivator than fear.6 So, instead of posting an unflattering photo on your refrigerator, hang an accountability checklist to help you stay on track toward success.

“We do better when someone’s watching. Even when we’re the ones doing the watching!”

Gretchen Rubin

Author & Podcaster

Red heart linking two chains.

Accountability Apps

GoalsWon

GoalsWon app icon with a flag symbol on a white rising sun on a yellow background.

Reach your goals with GoalsWon™ human accountability coaching. Break procrastination, establish lasting habits, and benefit from dedicated feedback. Progress in multiple life areas with expert guidance, tips, and encouragement. Get on the path to achievement today.

Reset

The Reset app, exclusively for Reset.com members, is your key to sustainable weight loss. With recent updates, you can now personalize your eating plan, explore a variety of approved foods and recipes, and monitor your weight loss journey with ease.

Noom

Noom app icon with a white small circle to the upper right of a larger circle on a salmon-colored background.

Join Noom for a transformative journey to lasting health. Through psychology, technology, and human coaching, Noom empowers you to make healthier choices, resulting in an average weight loss of 15.5 pounds in 16 weeks – double the results of going solo.

Accountability Coaching

MyBodyTutor

The connection between gratitude and weight loss success is profound. Gratitude transforms your emotional state. You have a choice: focus on what went wrong, what you could have changed, and what you lack; or focus on your accomplishments, progress, and all that you possess. The former leads to worry, guilt, stress, and deprivation, while the latter leads to peace and appreciation. Clients often mention worry, stress, and deprivation in relation to their unhealthy choices.

Fitmate

Fitmate Coach logo with a blocky peach-colored text box.

Achieve your weight loss and health goals with a program that emphasizes smart choices without strict calorie counting. Fitmate’s holistic, science-backed approach covers nutrition, exercise, and lifestyle habits, including sleep and stress management. You’ll work with a certified Fitmate coach who tailors the program to your needs, focusing on your preferences and progressing at your pace. Your coach provides support to keep you on course and encourage improved decision-making.

1. Chhabria K, Ross KM, Sacco SJ, Leahey TM, The Assessment of Supportive Accountability in Adults Seeking Obesity Treatment: Psychometric Validation Study, J Med Internet Res, July 28, 2020;22(7):e17967, doi: 10.2196/17967, PMID: 32720911; PMCID: PMC7420735: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7420735/

2. Karfopoulou E, Anastasiou CA, Avgeraki E, Kosmidis MH, Yannakoulia M, The role of social support in weight loss maintenance: results from the MedWeight study, J Behav Med, June 2016;39(3):511-8, doi: 10.1007/s10865-016-9717-y, Epub 2016 Jan 22, PMID: 26801339: https://pubmed.ncbi.nlm.nih.gov/26801339/

3. Bishop J, Irby MB, Isom S, Blackwell CS, Vitolins MZ, Skelton JA, Diabetes prevention, weight loss, and social support: program participants’ perceived influence on the health behaviors of their social support system, Fam Community Health, 2013 Apr-Jun;36(2):158-71, doi: 10.1097/FCH.0b013e318282b2d3, PMID: 23455686; PMCID: PMC3828626: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3828626/.

4. Kozak AT, Buscemi J, Hawkins MA, Wang ML, Breland JY, Ross KM, Kommu A, Technology-based interventions for weight management: current randomized controlled trial evidence and future directions, J Behav Med. 2017 Feb;40(1):99-111, doi: 10.1007/s10865-016-9805-z, Epub 2016 Oct 25, PMID: 27783259; PMCID: PMC5988351: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988351/

5. Chen PA, Chavez RS, Heatherton TF, Structural integrity between executive control and reward regions of the brain predicts body fat percentage in chronic dieters, Cogn Neurosci.,2017 Jul;8(3):162-166, doi: 10.1080/17588928.2016.1235556, Epub 2016 Oct 11, PMID: 27663021; PMCID: PMC5388584: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388584/

6. Kirsten Passyn and Mita Sujan, Self-Accountability Emotions and Motivating Behavior: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=e0b22118f5702c7e4104423ef6e624a8441b043d.

Commitment & Consistency

Time Matters: Keep At It — Especially When You’d Rather Just Quit

To see success with their nutrition and exercise goals, biohackers must commit to a plan over an extended period of time. Research shows consistency is actually more crucial than the plan itself.

Fingers putting the last piece in a blank puzzle.

Science Is Consistent About Consistency

It’s common for people to be unrealistic about how long it will take to change their body mass and composition. A simple biohack for weight loss, gain, and maintenance is a commitment-centered mindset paired with a clear plan aimed at your goals. 

Biohacking Isn’t a Quick Fix But a Lifetime Practice

There is a direct link between consistency and maintaining weight loss,1 regardless of the specific plan. You’ll likely have more success by sticking to the same diet and exercise plan over a long period of time, no matter what exactly the plan is. The idea is to keep steady with whatever plan you choose, rather than trying one thing before quickly switching to another. If your weight fluctuates, you’re less probable to see long-term results.2 If you consistently lose smaller amounts of weight, rather than drop a lot at once, you’ll be more likely to maintain the loss.

Consistency is important for both your nutritional plan as well as your exercise habits. Create an exercise routine — even if your day is normally filled with physical activity3 — to get the healthy habit to stick. Consistent reduction in caloric intake, coupled with self-monitoring, can even help you overcome obstacles in family history or environment.4

Retrain Your Brain Rather Than Mindlessly Follow a Diet

Consistency requires commitment and effort. That said, a committed mindset is crucial for perseverance in the face of setbacks, which has been documented as a key component for long-term success.5 When you are mindful, you can develop cognitive eating restraint (or CER). CER is when you know to stop eating when you’re full, rather than just stopping because your diet plan tells you you should. One study demonstrated that this was the best predictor for weight loss.6 When you commit to a consistent diet and exercise plan, you enhance your internal motivation, which science shows will support you in achieving your goals.7

“The tiny choices and changes you make each day really add up. And over the course of years, they impact and change the trajectory of your health.”

Dr. Libby Weaver

Nutritional Biochemist & Author

Row of ants carrying green leaves.

Books on Consistency

The Power Of Consistency

Book cover of The Power of Consistency by James Burns with black text on a green wood-grain background.

Discover the power of consistency in unlocking your full potential across different areas of life with “The Consistency Effect.” This book presents 12 actionable ideas to help you achieve personal growth and your best self through daily, consistent habits.

The Consistency Formula

Book cover of The Consistency Formula by Suzi Sung with black chunks of text on a pink background.

“The Consistency Formula” is a no-nonsense self-help guide for those seeking to achieve their goals. It addresses common challenges like inconsistency, self-sabotage, and giving up too easily. The book offers practical insights and a one-week plan to help you overcome these obstacles and foster lasting change.

The Five-Minute Writing Prompt Journal

Cover of The Five-Minute Writing Prompt Journal by Kate Motaung with dark text on a watercolor navy, beige, and white background.

Spark your creativity with 52 one-word prompts in this journal. Write freely for five minutes daily, shedding inhibitions and enjoying the benefits of stress relief, idea generation, and improved writing confidence. Whether you write daily or sporadically, these prompts will help unlock your creativity.

At Your Own Pace

Book cover of At Your Own Pace by Latrice Pace with the author singing next to blue and yellow text on a gray background.

Latrice Pace, a renowned singer, actress, and gospel music legacy, understands the importance of consistency in life. In “At Your Own Pace,” she outlines how to find motivation and determination to reach your potential, emphasizing the shift from weight loss to emotional and spiritual balance. Latrice, now a certified health and nutrition coach, helps others achieve their goals through dedication and hard work.

Committed to Consistency

Cover of Committed to Consistency 21-day devotional by K. Lewis Whispers with black text in a square surrounded by dots on a white background.

Join K. Lewis Whispers on a 21-day journey to consistency in her challenge and devotional. Through transparency and vulnerability, she shares her path to success, emphasizing that it’s about progression, not perfection. As a daughter of God, educator, and catalyst for change, she inspires others to pursue their goals with dedication.

Why Consistency is the Key to All Success

Book cover of Why Consistency is the Key to All Success by Charles I. Prosper with illustration of a tree on a tan background.

In “Consistency: The Key to Success,” Charles I. Prosper, The Consistency Coach, shares valuable insights on strengthening your commitment, taking immediate action, overcoming indecision and procrastination, and reclaiming your life-purpose dream. Drawing from his expertise with a Master’s Degree in Psychology, Prosper guides readers toward achieving their important goals through the power of consistency.

1. Gorin AA, Phelan S, Wing RR, Hill JO, Promoting long-term weight control: does dieting consistency matter?, Int J Obes Relat Metab Disord, 2004 Feb;28(2):278-81, doi: 10.1038/sj.ijo.0802550. PMID: 14647183: https://pubmed.ncbi.nlm.nih.gov/14647183/

2. Feig EH, Lowe MR, Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications, Obesity (Silver Spring), 2017 Sep;25(9):1509-1515, doi: 10.1002/oby.21925, PMID: 28845608; PMCID: PMC5657498: https://pubmed.ncbi.nlm.nih.gov/28845608/.

3. Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, O’Leary KC, Wing RR, Bond DS, Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers, Obesity (Silver Spring), 2019 Aug;27(8):1285-1291, doi: 10.1002/oby.22535, Epub July 3, 2019 PMID: 31267674: https://pubmed.ncbi.nlm.nih.gov/31267674/.

4. Varkevisser RDM, van Stralen MM, Kroeze W, Ket JCF, Steenhuis IHM, Determinants of weight loss maintenance: a systematic review, Obes Rev. 2019 Feb;20(2):171-211, doi: 10.1111/obr.12772, Epub 2018 Oct 16, PMID: 30324651; PMCID: PMC7416131: https://pubmed.ncbi.nlm.nih.gov/30324651/.

5. Suzanne Phelan et. al., In their own words: Topic analysis of the motivations and strategies of over 6,000 long-term weight-loss maintainers, February 9, 2022, Obesity: https://doi.org/10.1002/oby.23372. https://onlinelibrary.wiley.com/doi/10.1002/oby.23372.

6. Kozak AT, Buscemi J, Hawkins MA, Wang ML, Breland JY, Ross KM, Kommu A, Technology-based interventions for weight management: current randomized controlled trial evidence and future directions, J Behav Med. 2017 Feb;40(1):99-111, doi: 10.1007/s10865-016-9805-z, Epub 2016 Oct 25, PMID: 27783259; PMCID: PMC598835: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988351/.

7. Teixeira, P.J., Carraça, E.V., Marques, M.M. et al., Successful behavior change in obesity interventions in adults: a systematic review of self-regulation mediators, BMC Med 13, 84 (2015): https://doi.org/10.1186/s12916-015-0323-6. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0323-6.

Practicing Meditation

Silence or Guided Meditation Is a Powerful Biohack for Health

How does just sitting there qualify as a biohack? Science shows that a daily meditation practice can render weight loss plans more effective through mindfulness, which is crucial when it comes to making smart food choices.

Three meditating women sitting cross-legged with eyes closed, hands in mudras on their knees.

Meditation Teaches You To Accept Discomfort

At the heart of any mindfulness practice, you’ll find a biohack that works for the realization of many goals. Meditation, or the act of sitting in silence and accepting the present moment, has been repeatedly proven to support healthy weight levels. Consistent meditators learn to acknowledge their true hunger level as well as their emotions, thoughts, and habits that impact their diet and exercise regimes.1

Start With Just 13 Minutes a Day

The trick is to acknowledge all of your internal dialogue with acceptance rather than judgment. One study found that just 13 minutes a day of simple, guided meditation is enough to have significant, positive results.2

Having a mindfulness practice is the foundation for “mindful eating,3” which is strongly correlated with healthy weight management.4 By eating mindfully, you’ll be more likely to reach your weight goals and maintain them over a significant period of time.5

Experiment With Silent or Guided Meditations

Meditation can be challenging for beginners, so start with a simple practice of sitting calmly and breathing with a focus on your diaphragm. YouTube offers many free guided visualizations as well as Yoga Nidra-style progressive muscle relaxation — both of which have been proven to be effective biohacks for weight.6

This Biohack Trains Your Brain To Resist Overeating

Meditation works for many reasons, including the fact that it teaches you to sit with uncomfortable thoughts and emotions. Research shows that maintaining weight loss requires being okay with discomfort.7 This reduces habitual eating related to HALT, which stands for overly hungry, angry, lonely, or tired.8 Inevitable challenges and transitions are common reasons that people fail in their weight management plans.9 Accepting the present moment makes these situations less stressful. Finally, meditation helps you develop increased neural activity in the areas of your brain that allow you to control your behavior10 — this being the very foundation of self-mastery.

“Hunger is a state of mind, not a state of stomach.”

Dr. Jason Fung

Functional Medicine Leader

Illustration of a row of diverse people sitting cross-legged practicing meditation.

Meditation Books

The Overweight Mind

Book cover of The Overweight Mind by Jay Nixon with a scale icon within a navy brain shape on a blue background.

Uncover the hidden wealth of health and wellness by understanding the profound influence of your mind on your well-being. In “The Overweight Mind: The Undeniable Truth Behind Why You’re Not Losing Weight,” explore how your beliefs, thoughts, and habits impact your physical health. Beyond diets and exercise, discover that harnessing your mind’s power is the key to enduring health. Bid farewell to fleeting fixes and embark on a journey to genuine and sustained well-being. Prepare to thrive in health and wealth.

Meditate Your Weight

Book cover of Meditate Your Weight by Tiffany Cruikshank with the title text creating a circle on a white background.

Experience a metabolism-boosting transformation with Tiffany Cruikshank’s 21-day meditation and weight loss program. Backed by scientific research, this plan incorporates short, beginner-friendly meditations to enhance your health and body image through the power of your mind. You’ll also receive 10 stress-relieving yoga exercises to complement the program. Uncover a holistic approach to wellness that empowers your mental and physical well-being in just minutes a day.

Weight Loss Meditation

Book cover of Weight Loss Meditation by Jennifer White with an illustration of a meditating woman sitting on a solar system on a green background with faint fitness icons.

If you’re tired of complicated diets and calorie counting without seeing results, this book is for you. It emphasizes that the ideal body type varies for each individual and focuses on shaping you from the inside out rather than conforming to external ideals. Topics covered include meditation, guided meditations, affirmations, motivation, self-esteem, and daily habits for weight loss. It’s a holistic approach to well-being that goes beyond superficial goals. Get your customers hooked on this valuable book now!

Meditation & Yoga Classes

mindbodygreen

Mindbodygreen logo with an orange figure and green leaves within a white head icon.

mindbodygreen offers a comprehensive approach to well-being, integrating mental, physical, spiritual, emotional, and environmental elements for a holistic perspective on health.

Yoga-Go

Fit woman in a deep downward facing dog yoga pose.

Yoga-Go tailors yoga and pilates classes to your preferences and needs. Share your information during setup, and receive a personalized day-to-day yoga plan and classes aligned with your goals.

DoYou

DoYou logo with a purple misshapen circle.

Transform yourself in just 66 days with the power of yoga. Their app, backed by cognitive science, helps you build a daily yoga habit that sticks. Say goodbye to quitting and hello to a stronger, fitter, and healthier you.

TINT Yoga

Tint Yoga logo with a colorful gomboc shape.

TINT (There Is No Try) emphasizes the importance of taking impactful actions every moment of your life. It encourages putting your heart into your endeavors, not being constrained by limits, and avoiding overthinking in favor of taking decisive action.

Yoga.Health

Yoga.Health logo with a simple green outline of a succulent.

Yoga.Health™ offers a diverse range of on-demand yoga classes, including Hatha, Ashtanga, Vinyasa, Restorative, and Yin Yoga, along with workshops and courses covering meditation, mental health, and yogic philosophy, creating a supportive environment for yoga enthusiasts.

MyYogaTeacher

MyYogaTeacher logo with an abstract white shape.

MyYogaTeacher provides daily live yoga sessions for all levels, including 1-on-1 options and specialized workshops. They also offer 200-hour Yoga Alliance Certified Teacher Training Courses and private group sessions.

Asana Rebel

Asana Rebel logo with a white triangle slashed in half.

Experiment with various relaxation techniques, aiming for at least 20 minutes daily to maximize stress reduction benefits. Techniques like repeating soothing words or visualizing serene environments can effectively ease tension.

Tummee

Illustration of a woman doing chaturanga yoga pose.

Explore a comprehensive yoga pose library with historical insights, benefits, contraindications, and step-by-step instructions. Access yoga therapy insights for various health concerns. Elevate your practice and teaching with Tummee Yoga Cues on a single platform.

Daily Yoga

Daily Yoga logo with a white figure in a balancing pose on a circular light purple background.

Dailyyoga.com offers a top free mobile Healthcare & Fitness app focused on providing comprehensive yoga training for on-the-go users, contributing to the changing landscape of mobile health and enabling individuals to take charge of their well-being with easy access to yoga workouts.

1. Julie Corliss, Losing weight: Mindfulness may help, Harvard Health Blog, June 27,2018. https://www.health.harvard.edu/blog/losing-weight-mindfulness-may-help-2018062714144

2. Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA, Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators, Behav Brain Res., January 1, 2019;356:208-220, doi: 10.1016/j.bbr.2018.08.023, Epub 2018 Aug 25, PMID: 30153464: https://pubmed.ncbi.nlm.nih.gov/30153464/

3. Dunn C, Haubenreiser M, Johnson M, Nordby K, Aggarwal S, Myer S, Thomas C, Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain, Curr Obes Rep. 2018 Mar;7(1):37-49, doi: 10.1007/s13679-018-0299-6, PMID: 29446036: https://pubmed.ncbi.nlm.nih.gov/29446036/.

4. The Nutrition Source: Mindful Eating. What is it?, Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/mindful-eating/.

5. Asadollahi T, Khakpour S, Ahmadi F, Seyedeh L, Tahami, Matoo S, Bermas H, Effectiveness of mindfulness training and dietary regime on weight loss in obese people, J Med Life. 2015;8(Spec Iss 4):114-124, PMID: 28316717; PMCID: PMC5319254: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319254/.

6. Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C, Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial, J Mol Biochem. 2018;7(2):78-84, Epub 2018 Oct 3, PMID: 30568922; PMCID: PMC6296480: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296480/.

7. Richard Joseph, MD, What is a successful mindset for weight loss maintenance?, May 11, 2022, Harvard Health blog: https://www.health.harvard.edu/blog/what-is-a-successful-mindset-for-weight-loss-maintenance-202205112742

8. Mayo Clinic Minute: ‘HALT’ before you grab a snack, October 2, 2017: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-halt-before-you-grab-a-snack/.

9. Sharita Forrest, Social support critical to women’s weight-loss efforts, study finds, Illinois News Bureau, November 5, 2014: https://news.illinois.edu/view/6367/204477https://news.illinois.edu/view/6367/204477.

10. DelParigi A, Chen K, Salbe AD, Hill JO, Wing RR, Reiman EM, Tataranni PA, Successful dieters have increased neural activity in cortical areas involved in the control of behavior, Int J Obes (Lond), 2007 Mar;31(3):440-8, doi: 10.1038/sj.ijo.0803431, Epub 2006 Jul 4, PMID: 16819526: https://pubmed.ncbi.nlm.nih.gov/16819526/.

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Biohacking Weight Superstars

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Empower yourself with weight loss expertise: discover insights, tips, and strategies to attain your goals.

Melanie Avalon

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Melanie Avalon is an author, SAG-AFTRA actress, certified wine specialist, and holistic nutritionist who advocates for health through intermittent fasting, ketogenic diets, and exercise. Drawing from personal experience, she believes that biohacking holds the key to achieving weight, wellness, and health goals.

To actualize her vision, Melanie founded AvalonX, a company with a range of supplements, toolkits, sleep optimization products, and coaching programs to optimize health, boost cognitive function, and improve performance. Moreover, she developed the Food Sense Guide, an app designed to help individuals make informed food choices. The guide promotes personalized nutrition and empowers people to optimize their health and dietary strategies.

Avalon has been a guest on many podcasts and featured in media publications like LA Weekly, USA Today, Forbes, Fox News, and Reader’s Digest UK. She shares her expertise through her website, YouTube, Instagram, and Twitter, all while hosting The Intermittent Fasting Podcast and The Melanie Avalon Biohacking Podcast

Dr. Robert Lustig

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Dr. Robert Lustig, a distinguished neuroendocrinologist, researcher, and professor, has made significant contributions to endocrinology, obesity, and nutrition. He advocates for reducing sugar consumption as a biohacking technique for a healthier lifestyle.

As the director of the WATCH program at the University of California, San Francisco (UCSF), Dr. Lustig oversees efforts to assess weight in teens and children. His research is published in the National Library of Medicine (NIH) and The Journal of Insulin Resistance. Moreover, he serves as the Chief Science Officer for Eat REAL, a non-profit organization focused on nutrition education and promoting policies for healthier diets.

Dr. Lustig’s expertise has been featured in Healthline, Time, ABC News, and CNN Health. He is a respected speaker at medical conferences and events such as Google, TEDx Talk, and New York Times Events. He also engages with his audience through podcasts, his website, as well as Instagram, YouTube, and Twitter.

Biohacking Weight Loss FAqs

Biohacking Weight with Mindfullness

Embrace the power of biohacking to enhance weight loss through innovative approaches and strategies.

  • How can expressing gratitude be a biohacking practice for weight loss?

    Expressing gratitude promotes a positive mindset, reduces stress, and improves overall well-being. By focusing on gratitude for your body and the journey towards weight loss, you cultivate a mindset of self-acceptance, which can lead to healthier habits and a more sustainable approach to weight management.

  • What role does taking accountability play in biohacking mindfulness for weight loss?

    Taking accountability involves acknowledging your choices, actions, and their impact on your weight loss journey. By holding yourself responsible for your decisions, you empower yourself to make mindful choices aligned with your goals, such as making healthier food choices and staying consistent with exercise routines.

  • How does commitment and consistency support weight loss biohacking?

    Commitment and consistency are essential for sustainable weight loss. By setting clear goals and committing to healthy habits, such as regular exercise and nourishing meals, you create a foundation for long-term success. Consistency in practicing these habits reinforces positive behavior and leads to lasting results.

  • What are typical views on practicing meditation for weight loss?

    Meditation helps reduce stress, enhances self-awareness, and cultivates mindfulness. By practicing meditation, you can develop a deeper connection with your body, make conscious choices around eating, and better manage emotional triggers related to food.

  • How can mindfulness during meals contribute to weight loss biohacking?

    Mindful eating involves being fully present and aware of your eating experience. By slowing down, savoring each bite, and paying attention to hunger and fullness cues, you can develop a healthier relationship with food. Mindful eating promotes better digestion, portion control, and improved satisfaction, supporting weight loss efforts.

  • What are some weight loss techniques for incorporating mindfulness into daily life?

    Practical techniques include taking a few moments each day to focus on your breath, practicing mindful walking or movement, setting intentions before meals, or using mindfulness apps for guided meditation. These techniques help you stay present, reduce stress, and make intentional choices that support weight loss.

  • Can mindfulness practices assist in managing cravings and impulse control for weight?

    Yes, mindfulness practices can enhance awareness of cravings and impulses, allowing you to pause, assess, and respond consciously rather than reactively. By practicing techniques like urge surfing or body scans, you can cultivate the ability to ride out cravings and make choices aligned with your weight loss goals.

  • How does practicing self-compassion tie into biohacking mindfulness for weight loss?

    Practicing self-compassion involves treating yourself with kindness and understanding. By embracing self-compassion, you create a nurturing environment for personal growth and change. This mindset allows you to approach weight loss with patience, resilience, and self-acceptance, fostering a positive and sustainable journey.

  • How can biohacking mindfulness improve emotional eating patterns?

    Biohacking mindfulness can help identify emotional triggers for eating and promote a deeper understanding of the underlying emotions driving those behaviors. By developing mindfulness techniques, such as observing thoughts and emotions without judgment, you can increase self-awareness and make conscious choices to address emotional eating.

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Additional Biohacking Weight Loss Insight

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Half Size Me

The Half Size Me podcast is a weekly show hosted by Heather Robertson, who shares her own weight loss journey of losing 170 pounds and maintaining it since 2012.

The podcast aims to help listeners achieve weight loss and maintenance in a sustainable way that works best for them. Heather interviews real people who openly share their honest stories of weight loss and weight maintenance, offering valuable insights and inspiration.

Whether someone is just starting their weight loss journey, already in weight maintenance, or somewhere in between, the Half Size Me podcast provides relevant and relatable content to support their goals.

Half Size Me Podcast

The Mindful Movement

The Mindful Movement is a YouTube channel founded by Les and Sara Raymond, based in Maryland. With a collective experience of around 30 years in the movement field, they are passionate about guiding individuals towards inner calm, positive mindset, and stress relief.

The channel offers various resources such as guided meditation, visualizations, hypnosis, Yoga, Pilates, and other mindful movement practices. Les and Sara aim to help people live mindfully, move well, and feel great.

They share their own journey of growth and fulfillment through a mindful lifestyle and strive to inspire others to live authentically with love and abundance.

@TheMindfulMovement