At tonight’s Super Bowl party, rather than watch the game – why would I want to do that? – I instead got to talk to a bunch of people I’ve never met before. This is one of my favorite pastimes as it gives me the opportunity to ask overly personal questions of complete strangers. I try to observe a semblance of social convention by first sticking to acceptable topics like “Who do you want to win?” (answer: Pittsburgh Steelers to which my 6-year-old son gasped in a horrified voice while shoving his hands in his armpits, “Do they really steal pits?!?!?” much to everyone’s amusement.”) But seeing as I spent half the night seated between an ultra thin and gorgeous Mexican woman and a Rubenesque and equally gorgeous Minnesotan woman, naturally the conversation turned to weight and weight loss. (Danger Will Robinson, Danger!)
Proving that weight talk knows no borders, we all chimed in with our tales of weight woe. The Mexican woman self-consciously nibbled on 1/4 of a brownie for an hour and told us how difficult it was to adjust to the quantity and richness of daily American food. The Minnesotan woman told us of her woes trying to get her BMI down to a level low enough to where she could have in-vitro fertilization as she and her husband have been trying to have a baby for 3 years now. I chimed in with the fact that fighting with my body has made me certifiably crazy. And then, as is my wont, I had to tell them about the most recent weight loss study that got me all excited – and is the basis for February’s Great Fitness Experiment.
The Research on Stress
Life is stressful. (Cosmo Quiz lovers unite: Want to put a number score to your stress level? Take this handy quiz!) And as we are all well aware now, the stress hormone cortisol plays a significant role in weight gain and weight retention, especially storage of excess fat in the abdomen. But exactly how much does reducing one’s stress help in losing weight and maintaining a healthy weight?
Researchers in New Zealand tackled that question with a two-year study that examined the effects of stress reduction on weight as compared to the conventional diet and exercise wisdom. The researchers divided 225 women into three groups. The first group was taught only about meditation, yoga and positive thinking. The second group got the standard lecture about diet and nutrition and was put on a conventional eating & workout plan. The last group, poor saps, got stuck with a random nutritional brochure sent to them in the mail.
Who lost the most weight? Well it certainly wasn’t the brochure folk. (Don’t you just feel for the people who get stuck in control groups in studies? I mean, yeah, science demands a control group but seriously – a brochure? In the mail??) When it came down to it, the group that lost the most weight was the meditation and yoga group. After two years, they were the only group to maintain their weight loss. In addition, they were the only group to report an increase in positive feelings about their life in general – which provides an interesting post script: dieting does not make people feel better about their lives.
While I found the results very exciting, this study has some obvious limitations. First, it only included already overweight women. Since women are known to be more prone to stress eating, would this effect carry over for men? Second, while the meditation group lost the most weight, that actually only amounted to 5.5 pounds. I’m not knocking 5.5 pounds. If I could lose 5.5 pounds I’d be just about at my favorite weight. But 5.5 pounds for an overweight person seems like kind of a letdown for a two-year effort. Still though, it’s saying a lot that they didn’t regain the lost weight, nor did they gain any additional weight.
Everybody Say “Ohm!”
Much to my therapist’s excitement I have decided to do a Great Fitness Experiment that does not involve me doing any crazy diets nor does it bring out the compulsive over-exercier in me. This month, the Gym Buddies and I will be meditating.
As I was unable to locate the specific program used in the study, this is the plan we will be following: A Yoga class once a week plus one 15-minute daily meditation session done at home. Originally, being the overachiever that I am, I suggested 30 minutes a day of meditation. Until Gym Buddy Allison gave me the look and replied flat out, “I wouldn’t do that. I mean, I’d probably tell you I would but then I’d get home and find something else more interesting to do than sit in the dark.” Girl has a point.
“How about 20 minutes?” I asked. She just arched her eyebrow. “15?” A sigh. “Just ten then?” Silence. “Okay, five. Just five minutes a day.”
At last she answered, “You make me do the weirdest things.” I’ll take that as a yes! Did I mention that Allison’s most hated fitness class ever is Yoga? It’s the measure of a true friendship that she puts up with me.
So, you guys have your choice. I’m going to aim for 15 minutes a day, possibly 30 split into morning and evening sessions. Allison’s going to try for one 5 minute session a day and the other Gym Buddies have arrayed themselves in between. Just pick something – truly, this is one Experiment that nobody has an excuse not to try (unless you are brain dead and then I will need to see a note from your doctor. Notarized.) – write the goal down and then go for it!
How To Meditate
I’m the girl that’s too ADD to sit down and watch television or movies (culturally irrelevent for two years and counting!) and who used to skip out on Final Resting Pose in Fitness Yoga because it felt like a waste of time. So if you too have a hard time with the thought of just sitting quietly for 15 (or whatever) minutes, I have some ideas for you.
– Follow a meditation podcast. Here is one that is free, even! Play it on your computer or download it to your iPod. It’s meditation for dummies. They walk you through the whole thing. I promise you will feel relaxed, energized and have a mind as blank as Jack Black’s on the red carpet by the time you are finished.
– For a more advanced course in how to meditate, Yoga Health Secrets has a free class in meditation you can take. After you are finished you will have officially earned your Zen Master title.
– For those of you that prefer to read your information, our own MizFit has an article in my favorite mag, Experience Life on how to Ohm with the best of them.
– And, lastly, for those of you that just want the quickie version and don’t feel like clicking through any links, here’s the short version. Set a timer for 15 minutes so you don’t keep peeking every 30 seconds to see how much time has passed. Sit someplace quiet with no distractions. Get comfy. (I don’t lay down or I’ll just fall asleep. That’s not meditating, that’s napping people.) Close your eyes and clear your mind. Every time a thought comes into your mind, acknowledge it and then let it go. It helps me to focus on a single word like “peace” or “joy” (but don’t start singing Christmas carols as that ruins the point). Other people like to picture a beautiful place or a spark of light. And… that’s it. It’s meditation, not rocket science. Don’t make it hard.
So who’s in with me? One month to a less stressful you! (Lady mag not included.)
For more perspective on the benefits of meditation checky out MizFit’s Shhhh. Experience the Silence. and Cranky Fitness Meets Tibetan Bowls. If one of you have a post on the subject, please feel free to link to it in the comments! I’d love to read it!
I am SO in!!!!!
I actually have a meditation CD that I keep in the drawer next to my bed.
I’ve used it twice.
I’m gonna dig out my personal CD player and use it. Regularly.
Hey, as the doctor said about the enema for the heart patient, it couldn’t hurt!
I’m in, although I’m not sure I can make another class, even just once a week.
(What am I saying? I bet I have a video, let me check…Hm, I actually don’t. Big shocker there. How about some pilates?)
I’ll shoot for 10 minutes of meditation. 5 seems too short and 15…well, that’s just way too much “ME” time. 😉
you KNOW I am in!
so is my Toddler in her own youthful wigglyway!
I stumbled across your blog from workout mommy and just love it! This is so interesting about the weight loss and yoga/meditation and I definitely bet it plays a role. Can’t wait to see how it works!
I’m with you! I’ve been meditating for a long time, but somehow got out of the habit recently. I’m going to start with 5 minutes at a time, twice a day. By the end of the month I’d like to be up to 15 minutes.
For people who’ve never meditated before – start small and work your way up! Just 3 to 5 minutes at a time for a few days until you get used to it, then add a minute or two at a time.
*laughs* Hopefully I won’t regret this, but count me in!
And as someone who has tried and failed to meditate in the past, your gym buddy who bartered you down on the time is probably a genius – Sitting still is like a muscle for me (and from the sounds of it, you too). Gotta build up my resistance to overwhelming brain chatter!
Great suggestion, and great timing, as I had just decided I was going to do some meditation this evening! 🙂 My Mum is Buddhist and brought me on a retreat last summer. I loved the meditation, even though I found it Absolutely Impossible to clear my busy little mind!! I promised myself I’d try to do it at least once a week… and the cushion has sat unused in the corner of the bedroom since then! Will definitely give it a go for the next few weeks! 🙂
Oh I’m SO in on this one – I’ve spent the last few days snapping at my shadow I’m so stressed. My boss threw a bunch of taxi chits at me to make me go home on Friday. I’ve been in the office for about 90 minutes and have yelled at my email 3 times. This is waay overdue.
Well, one reason to watch the super bowl was to see a particular commercial that should get the company sued by women with “back.” What were they thinking?? (not the LMAO)
Anyway, I think meditation is a good thing. I’ve found that running has been a moving meditation for me, and in addition, has made quiet meditation easier for me to access. The first time I had an out of body experience was a little frighting, but I learned to trust, and it felt wonderful!
I believe that I tried the initial stages of meditation since I used to listen to those CDs of nature sounds in the evening while. You know, clearing the mind before blissful sleep. The sounds of whales made me laugh because I thought about what they were saying to each other. Summer thunderstorm and babbling brook just made me want to pee more. Rocket science or not, I’m pretty sure I can’t clear my mind without thinking some weird thought.
I’m not sure that I can just sit and meditate, but I was already planning on Yoga this month. I like Yoga, but I often skip it in favor higher calorie burning activities. But for the past two weeks I’ve been doing a lot of Yoga and I’ve really been enjoying it. I’ve been feeling good and the number on the scale actually went down 2 weeks in a row. Could be coincidence I know, but I figured I’d stick with it for a while to see what happens.
So if Yoga most days of the week can count as meditation, I’m with you!
Count me in. Definitely.
I tend to just focus on my breathing, and making it relaxed and even. Silly, I know, but otherwise my mind will wander.
Oh crap, I KNOW I need to do this. The fact that my mind won’t shut up and I feel like a failure whenever I try is all the more reason to do it. But when it comes to “letting go” I really suck.
I’m thinking about it…
Awesome! I am so in. I’ve been meaning to dedicate a little time to regular meditation practice but haven’t taken the plunge. Let this be the month then. Though I took the stress test and got zero there’s nothing wrong with *more* bliss, right? 🙂
As for yoga – I absolutely love it. My favorite routine is p90x yoga-x. It’s quite challenging but feels sooo good. I am looking for more yoga DVDs of this nature as gymming doesn’t fit into my toddler situation right now. I’ll be doing yoga 1-2 times per week as always. Whee!
I’m in! 2009 has been hectic to date, so learning to find some calm in the storm would be good.
Count me in! I’m currently working full time and going to class 4 nights a week, death wish not included. I could definitely use something calming in my schedule. I’m so excited!
I love that cartoon! Can I steal it and put it up at work?
(I wonder what the boss would say if I started meditating for 5 minutes a day in my cube.)
I’m in. You’re right this does tie in nicely with my February mindset. The Yoga classes don’t normally fit in with my schedule, but there is a Thursday evening one that is part of my class. I guess I’ll be headed to that.
I am so with you on the skipping the final resting pose in my yoga workout, I usually get up and turn on the shower so it’s warm by the time I shut the TV down. 🙂
However, I think I will jump into this one with you. I’ll try 5 minutes per day, to be realistic. Now to figure out what else this month has in store for me….
That is so weird- I just posted yesterday about the Stress Scale. i am so off the charts and since I can’t run to meditate I guess I’ll try it with you. I think I’ll aim for 10 min. I agree with Alison though I hate yoga too. Tell her to try lap swimming…
I’m in! Funny how I just wrote a post today about how I need to start doing more yoga and stretching… I used to do meditation but haven’t done it regularly in YEARS. Love this fitness experiment and am so happy to be able to participate:)
I am totally in, though I must admit I try and do this every day already with biofeedback. It works big-time for mental clarity… I have no idea about weight loss but I guess that could be a nice little bonus!
OK, yes, you KNOW I am in. I’m going to shoot for the five minutes, which is far and away above my goal to take three deep breaths a day (not yawn).
I guess I’ll give it a go. I hate classes though, does yoga poses on the wii fit count?
Charlotte,
I know I always say this at the beginning of every month, but I am so excited about your new experiment. I’ve cut way back on cardio and been doing tons more yoga. I’ve noticed both physical and mental changes, and I’m loving it. Currently, I’m taking a wee break as I overstretched my hamstring, and I’m dying to get back to class. I never thought I could miss yoga this much.
You skipped out on Savasana? That’s the best part! 🙂
I’m anxious to hear your thoughts when the month is over. Best of luck my Zen-like friend!
Oh, me, me, ME! I’ll do it! Especially the meditation, because I really do need to get back to it. I’ll probably start with 5 minutes a day and work back up to 15, though. (Maybe 30 if I get REALLY into it – ;D)
No promises on the yoga, though. I’m finally getting reliable about exercising and am a little afraid to change up my routine at the moment.
About 6 months ago I started a yoga class that includes 15 minutes of meditation. In the beginning I hated it. It took just about everything not to jump up and run out of the class. Now I’m looking forward to it. It hasn’t gotten any easier. But the repetition of the process has taught me to trust that at some point the noise in my mind will die down. And then, even though it’s only for a second, it’s just bliss..
Can’t wait to see how you’re experiment will turn out. Good luck!
I’m in! I’m committing to doing a Sudarshan Kriya at least three times per week for the month of February.
This is pretty timely considering I’ve just recently decided that I need some yoga in my life. For stress, flexibility, and just an overall sense of well-being that I would like to find with my body would be nice. I also happen to be a bit ADD and so very focused on exercise as a means to weight loss that I think this would be a good shift for me.
I think I’ll do this too. I’m gonna go with the podcasts. Yoga has helped me a lot, so why not add meditation?
I'm in. Will do 15 minutes a day on days I don't go to yoga. I'll be spending the first 5 mins each evening making a list of everything for the next day. If I don't do that, I might not be able to stop the whirling lists of To Dos & Did Not Get Dones.
I often have to do this before bed, too. Something about setting aside the piece of paper makes it easier to let it go.
I’m….in? Good thing the girls sent me a yoga DVD for Christmas. Meditation on the other hand….I can’t stop thinking!
I’m excited that you’ve picked meditation for an experiment, and am curious to see what you’ll think of it at the end of the month. I’ve been trying to meditate more regularly for general mental health purposes, but lately have been finding excuses not to. I hadn’t heard about the weight loss study, but that’s just that much more motivation!
I started at 5 minutes a session, then 6, now 7. I think I could probably do at least 10, but here the excuse-making rears its head again. Amazing how I have so much time to check my e-mail and read blogs but am “too busy” for an extra 3 minutes meditating.
This is fascinating. I am totally one of those people who is thicker when stressed, slimmer when happy. But is it hard to say how much of that is because I “eat” my feelings – hence the weight gain and that the happiness or stress is a reaction to my size, not the other way around.
I’m in with you…I do 2 classes a week at Gold’s Gym called BodyFlow (a mix of Tai Chi, Yoga, Pilates) and on other days I will do 10 minutes…Can’t wait to see the results…A more peaceful me, perhaps…?
I just started doing yoga and the last 10 minutes of silence are the worst for me. I always want to skip out and jump on a treadmill.
I also meditated with my 16 yo daughter last week before bed, but we really just sat in the dark and sort of whispered (she gets her OC tendencies from me).
I will commit to trying to meditate with her more and to try some of the sites you mentioned to help us –
For yoga, see if there is a Bikram Studio near you and just try it once. I loved, loved, loved it and plan to go again, even though it is quite a hike.
Meditation has helped me–but for me, the first 30 days were the worst. realizing how much I think made me MORE anxious. But as the months pass, it’s starting to fade way and I am naturally eating less. The benefits come about gradual but are amazing.
–Sara
It would be difficult for me to do this, I think, although I must admit I’ve never tried. It’s hard for me to sit still and clear my mind…if I’m sitting still, I ideally have to be reading something (whether it’s a book or on the computer). 🙂