Michail Mantzios

Making concrete construals mindful: A novel approach for developing mindfulness and self-compassion to assist weight loss

Research on the usefulness of mindfulness and self-compassion for dieting has focused on meditative practices. However, meditation can be difficult to maintain, especially while dieting. Thus, the present research attempted to induce mindfulness and self-compassion by using food diaries that required the participant to either focus on concrete (i.e. how they are eating) construals or abstract (i.e. why they are eating) construals. The concrete construals were expected to increase mindfulness and self-compassion, as well as decrease avoidance and negative thoughts (which would further aid the development of mindfulness and self-compassion). Study 1 found that mindfulness and self-compassion mediated the inverse relationship of avoidance and negative thoughts with weight loss. Study 2 showed that concrete construal diaries increased mindfulness and self-compassion, decreased avoidance and negative thoughts, and supported weight loss significantly more than the abstract construal diaries. Study 3, then, compared the concrete construal diaries with a mindful self-compassionate meditation programme. There was no difference in weight loss at the end of the intervention, but at a three-month follow-up, the diaries performed better at weight maintenance. Thus, the concrete construal diaries may promote mindfulness and self-compassion and potentially promote long-term weight loss.

Mindfulness, Eating Behaviours, and Obesity: A Review and Reflection on Current Findings

Mindfulness and mindful eating have become popular in recent years. In this review, we first explore what mindfulness is in the context of psychological research, and why it offers promise for eating behaviours and weight loss. Second, we review the main empirical findings for weight loss in mindfulness-based intervention programmes. Third, contradictions in the findings are explored in more depth, and suggestions are made regarding why they may be occurring. Fourth, the benefits of adding self-compassion (and compassion) training to mindfulness practise to assist weight loss is discussed. Finally, the limitations of the research literature (and possible solutions) are explored. Overall, it is concluded that while mindfulness meditations that specifically focus on eating may be extremely helpful in promoting better eating behaviours, and assist in weight regulation, work is still needed to make such interventions appeal to a wider audience.

Group vs. Single Mindfulness Meditation: Exploring Avoidance, Impulsivity, and Weight Management in Two Separate Mindfulness Meditation Settings

Recent research has identified that mindfulness meditation in group settings supports people who are trying to lose weight. The present research investigated mindfulness meditation in group and individual settings, and explored the potential impact on weight loss and other factors (i.e. mindfulness, impulsivity, and avoidance) that may assist or hinder weight loss. Specifically, the hypotheses tested were that the group setting assisted dieters more than the individual setting by reducing weight, cognitive-behavioral avoidance, and impulsivity and by increasing mindfulness. Participants (n = 170) who were trying to lose weight were randomly assigned to practice meditation for 6 weeks within a group or independently. Measurements in mindfulness, cognitive-behavioral avoidance, impulsivity, and weight occurred twice (pre- and post-intervention). Results indicated that participants in the group setting lost weight and lowered their levels of cognitive-behavioral avoidance, while impulsivity and mindfulness remained stable. On the other hand, participants in the individual condition lost less weight, while there was an increase in cognitive-behavioral avoidance and mindfulness scores, but a decrease in impulsivity. Seeing that benefits and limitations observed in group settings are not replicated when people meditate alone, this study concluded that mindfulness meditation in individual settings needs to be used with caution, although there are some potential benefits that could aid future weight loss research.

On the Role of Self-compassion and Self-kindness in Weight Regulation and Health Behavior Change

The construct of self-compassion has been investigated in relation to health behaviors, health behavior change, and health outcomes such as regulated eating and weight loss. Self-compassion has been defined as a mindful awareness of oneself, which involves treating oneself kindly and understanding oneself during difficult and challenging times by realizing that such experiences are common amongst all humans (Neff, 2003a). Neff (2003a,b) described how self-compassion consists of three interrelated components: self-kindness (vs. self-judgment), common humanity (vs. isolation), and mindfulness (vs. over-identification). While the psychological benefits are well documented (e.g., Neff, 2011), the health behaviors and outcomes may require more consideration, and this opinion manuscript aims to shed light on potential problems in eating and weight issues. Initial findings of self-compassion in assisting regulated eating are promising, and are explored next.

Exploring the Relationship between Worry and Impulsivity in Military Recruits: The Role of Mindfulness and Self‐compassion as Potential Mediators

When military recruits cannot tolerate the stressful environment in the military, they typically become more impulsive. Impulsivity serves to avoid the stress, or, in other words, to release the pressure and cope. Becoming more impulsive, however, is related to damaging behaviours and unsuccessful coping. This research explored the relationship between worry and impulsivity in armed forces, and the possibility of mindfulness and self-compassion mediating this relationship. Participants (n = 166), who were in the second week of their basic military training, completed questionnaires in mindfulness, self-compassion, worry and impulsivity. Results indicated that worry related positively to impulsivity. Further, the negative relationship of worry with mindfulness and self-compassion mediated the relationship between worry and impulsivity. Findings support the notion that lacking mindfulness and self-compassion, in excessive worriers, may lead to impulsivity. This research concluded that mindfulness and self-compassion may assist military personnel who are exposed to highly stressful environments. Alternative explanations and future directions are discussed.

Mindful Construal Diaries: A Less Anxious, More Mindful, and More Self-Compassionate Method of Eating:

Mindful construal diaries were found to assist in weight regulation during a long-term intervention. The current study attempted to expand previous findings by testing the consideration (or priming) of questions within the diary (instead of filling in the answers), and investigated levels of state mindfulness, state self-compassion, and state anxiety in an observational trial of pre- to postintervention. Forty-five participants completed State Mindfulness, State Self-Compassion, and State Anxiety scales before and after their meal and were asked to read and consider the mindful concrete construal diary questions. The results illustrate that state mindfulness, state self-compassion, and state anxiety levels were significantly improved (i.e., increased mindfulness and self-compassion, and decreased anxiety) after participation. Findings provide further evidence as to why the diaries might work in supporting weight regulation, and suggest another method of making eating more mindful. Current findings, limitations, and recommendations for future research are discussed.

Mindfulness and mindful eating: reflections on how individuals with cystic fibrosis may benefit.

As the life expectancy of individuals with cystic fibrosis (CF) increases, so does the need to further develop psychosocial care, advice and interventions. The need to maintain optimal nutritional status has not been easy for the past decades for clinicians and individuals with CF, contributing to maladaptive nutritional intake for some people. This letter briefly suggests how research and clinical practice that incorporates mindfulness and mindful eating can improve the nutritional well-being of individuals with CF. Research with regard to generic eating experiences and behaviours within CF populations which could help us understand how eating can be improved to fully achieve the maintenance of a healthy weight is scarce. Nutritional advice derived from clinicians and dieticians is often focused on practical and useful tips (i.e. what to eat, how to prepare meals, amount of calories needed daily), and there is a general consensus that behavioural advice does increase the impact of, and adherence to, nutritional interventions. However, the empirical evidence supporting behavioural interventions is limited, and behavioural advice is somewhat contradictory. Behavioural advice in the patient information literature is by necessity generic, but also contradictory to contemporary research. For example, to enhance the appetite and consumption among CF patients, the UK CF Trust [1] suggests ‘‘limit mealtimes to about 30 min and space mealtimes 3–4 h apart.’’, while at a later segment it is suggested that people ‘‘Eat food slowly and chew food well’’ [p. 11]. Eating slowly and chewing well, and consuming a meal within 30 min may be problematic for some people. Longer meal duration was associated with nutritional barriers (such as resistance to eat more) and smaller bodies in toddlers and school-aged children [e.g. 2]. There is a wide body of evidence documenting eating difficulties in childhood, adolescence and adulthood. What is not currently well understood is whether taking a long time to eat a meal signals enjoying meals, or whether individuals may be struggling to eat the amounts required. Suggestions to prolong the meal by chewing slowly and taking your time between mouthfuls may, for people who experience difficulties, increase the levels of distress, unless it constitutes a prototype of attentive or mindful eating. There are complex issues that may be relevant to mindfulness and mindful eating. Preoccupation with food, exercise and weight are main indicators of (or diagnostic criteria for) eating disorders, but are also elements that are essentially evident and consistently observed in CF patients. For a person with CF, preoccupation with food, compulsively eating calorie-dense foods and restricting intake of other low calorie foods could be considered as adaptive and life enhancing attitudes and behaviours (rather than maladaptive). It seems reasonable to suggest that preoccupation and attentiveness to food, exercise and weight may be one method of being mindful, or may be an attentive method that entails judgement (hence, making it partially mindful or mindless) and this presents an interesting question for future research. Practising mindfulness entails experiencing the present moment, whether it is pleasant or unpleasant, with qualities of awareness, non-judgement, acceptance and compassion. So, & Michail Mantzios michael.mantzios@bcu.ac.uk

How does grazing relate to body mass index, self-compassion, mindfulness and mindful eating in a student population?:

Contemporary research investigating obesity has focused on grazing (i.e. an uncontrolled and repetitive consumption of small amounts of food). Meanwhile, constructs such as mindfulness, mindful eating and self-compassion have received much attention in assisting individuals with eating behaviours and weight regulation. The association between those constructs and grazing, however, has not been explored. In a cross-sectional study, university students (n = 261) were recruited to explore the relationship of mindfulness, mindful eating and self-compassion with current weight and grazing. Results indicated that all constructs were negatively related to grazing, but only mindful eating related negatively to current weight. In addition, mindful eating mediated the relationship between grazing and current weight. Possible explanations and future directions are discussed further with an emphasis on the need for more empirical work.

When Did Coloring Books Become Mindful? Exploring the Effectiveness of a Novel Method of Mindfulness-Guided Instructions for Coloring Books to Increase Mindfulness and Decrease Anxiety

Mindfulness has been associated with the use of coloring books for adults; however, the question of whether they do increase mindfulness has not been addressed. In two studies, we attempted to identify whether mindfulness is increased, and whether there is a need for ongoing guidance while coloring, similar to mindfulness meditation. In the first randomized controlled experiment, university students (n = 88) were assigned to an unguided mandala coloring group (i.e., described in mainstream literature as a mindfulness practice) or to a free-drawing group. Measurements of state mindfulness and state anxiety were taken pre- and post- experiment. Results indicated no change in mindfulness or anxiety. In the second randomized controlled experiment, university students (n = 72) were assigned to an unguided mandala coloring group (i.e., same as Experiment 1), or, to a mindfulness-guided coloring group (i.e., same as the unguided coloring group with a mindfulness practitioner guiding participants as in mindfulness breathing meditation, with instructions modified and applied to coloring). Results indicated that the mindfulness-guided mandala coloring group performed better in decreasing anxiety, but no change was observed in mindfulness. Exit interviews revealed that some participants did not like the voice guiding them while coloring, which suggested further differing and significant findings. While mindfulness-guided coloring appears promising, guidance or instructions on how to color mindfully may require further development and adjustment to enhance health and wellbeing.

A Real-World Application of Short Mindfulness-Based Practices: A Review and Reflection of the Literature and a Practical Proposition for an Effortless Mindful Lifestyle:

Mindfulness has become known to the Western world through mindfulness programs that entail different formal and informal mindfulness practices. To enable initiation and commitment to a practice of mindfulness and to enhance the intrinsic motivation to follow and commit to a more demanding mindfulness program and facilitate a lifestyle adaptation, we argue that associating 1 short, accessible, and easy to use mindfulness practice with implementation intentions and habit formation may be the best way forward for novices in meditation and mindfulness. We trust that other theories and findings from psychological science can enhance and enable a mindful lifestyle, which will strengthen the capacity to upkeep optimal living and being.