In a fast-paced world, distractions and worry can easily take a toll on your mental well-being and, as a result, your waistline. Traditional consciousness practices, like meditation and yoga, have gained popularity for their stressrelieving benefits, but there are lesser-known techniques that offer unique pathways to improve impulse control. Even just saying the word mindfulness feels relaxing. In a meta-study1 from 2018, researchers found that practicing present-moment awareness helped participants lose weight and eat in a healthier way. Follow these attentivenessboosting strategies to lose fat while you discover the transformative power of mindfulness in your daily life.
ULTIMATE MINDFULNESS
MAKEOVER 5 SELF-AWARENESS STRATEGIES TO DE-STRESS AND SHED EXTRA POUNDS shared by Joseph Arangio
1. Box Breathing Breathwork is a powerful tool to anchor yourself in the present moment. One effective technique is diaphragmatic breathing, also known as box breathing. Imagine a square, and each side has a job: inhale for four counts, hold your breath for four counts, exhale for four counts, and take a break for four counts. Repeat this pattern for a few minutes. This practice helps calm the nervous system, reduce stress, and enhance focus. COACHING TIP: Visualize a calming scene as you do box breathing, like a serene lake or a peaceful meadow, to enhance the relaxation effect. 2. Forest Bathing Tree therapy, or Shinrin-yoku, is a Japanese practice that involves spending time in the woods, enjoying the trees and fresh air, to help you feel happy. “Nature therapy not only connects you with the outdoors but also lowers cortisol levels, a stress hormone, promoting a sense of calm,” says Nancy Deaton, Spa Director at The Lodge at Woodloch.
Joseph Arangio, MS, CSCS, is co-founder of Arangio.com, a results-driven bodytransformation program for men and women, over the age of 40, who want to lose weight, get strong, and slow aging in 90 days guaranteed.
COACHING TIP: Take a leisurely walk in a natural setting, paying close attention to your surroundings. Engage your senses—feel the texture of tree bark, listen to the rustling leaves, and breathe in the fresh air. This practice has been shown to lower cortisol, improve mood, and boost your immune system. Start with 30 minutes, four times a week.
