Mindfulness beats out fad diets for healthy weight loss

On an episode of “Brooklyn Nine-Nine,” three of the crew go on an extreme diet from Park Slope Portions, a meal-delivery service. Scully (who’s not on the diet) reminisces about diet pills from the 1970s. Terry, who’s doing the diet, says “Weight-loss science has come a long way since then.” He pulls out his pre-delivered lunch—a carrot in a bag—and reads the label: “Ingredients: carrot. Gotta respect that.”

We all know someone who’s gone to nerve-wracking extremes to lose weight. But more and more research is showing that there’s a way to shed pounds that’s the opposite of stressful and it’s more successful: mindfulness. A new analysis of 19 studies that included 1,160 participants found mindfulness-based interventions are effective in improving eating behaviors and are linked to better weight-loss results.

So here’s how to make mindful eating work for you. The key is being aware and present in the moment. Apply these tips to your meals and snacks:

Think about what you’re eating and why.

Ask yourself as you’re eating if and when you feel satisfied.

If you’re making unhealthy choices or giving in to cravings, ask yourself why that might be and think about how you feel in that moment.

As you start to feel more aware of being in the meal moment, you’ll become more empowered to make healthier choices and won’t have to go to the “Park Slope” extreme.

Check out Sharecare.com to learn more about mindfulness and see if you can make meal-moment mindfulness a habit.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit sharecare.com.