Meditate Your Weight: A 21-Day Retreat to Optimize Your Metabolism and Feel Great

by Tiffany Cruikshank LAc MAOM

The mind makeover that makes over your metabolism. Hundreds of medical studies have shown the spectacular health benefits of meditation.  Now Tiffany Cruikshank, founder of Yoga Medicine, puts that scientific research to good, practical use by incorporating easy-to-use, targeted meditations into a unique weight-loss program. This 21-day plan optimizes health as well as body image by tapping the hidden strength of the mind.  We learn a whole new way to lose weight; and it takes just a few relaxing and energizing minutes a day.
• How to get advice for new meditators (no weird positions or chants required)
• 3, 5, 7, and 10 minute meditations that bust cravings, break self-defeating habits, stress-proof the body, and reboot the brain
• What to eat—and the top 5 foods to consider avoiding
• How to continue your success after your 21-day retreat
•   10 stress-relieving, cardio-revving yoga exercises to complement the plan
 
Each day of the plan in Meditate Your Weight helps you explore and release what's weighing you down physically, emotionally, and mentally—the mental blocks, thoughts, habits, and behaviors that stand in your way—to make it easier to think more clearly, make better choices, and maximize metabolism.   As you lighten up on the inside, you’ll lighten up on the outside.
 
Less stress=less belly fat.  More calm + more balance = a healthier you.

- Well+Good “The 10 Most Exciting Healthy Books to Read in 2016”

Genres: Nonfiction, Health, Self Help, Spirituality, Meditation, Philosophy, Psychology

336 pages, Hardcover

First published April 5, 2016

Reviews

[Greta · Rating 5 out of 5]

I received this book in a Goodreads Giveaway. At first I was somewhat put off by the title - yet another weight loss book - but please don't let the title dissuade; this book had so very much more to it than typical weight loss jargon. The introduction of Chapter 3 regarding the biologics of meditation was wonderful! I felt this whole practice really helped define a permanent habit of daily meditation and I've dog-eared so much of the book that I keep returning to.

[Alison · Rating 4 out of 5]

I can't truly claim or prove that this book "worked" -- because, um... Thanksgiving. And wine. And cheese -- but it HAS helped me get into a semi-regular meditation practice. And I very much appreciate the philosophy about throwing away the scale and concentrating on how you FEEL instead of obsessing over numbers. I'd recommend it to anyone exploring meditation or taking their yoga philosophy "off the mat" and applying it to life.

[Claudia Blanton · Rating 5 out of 5]

Mindfulness, meditation, and healthy living come together to form a comprehensive and detailed program to enhance one’s living standards, in Meditate Your Weight by Tiffany Cruikshank. I was first intrigued by the title and the promise of combining meditation and weight-loss, only to find out that this book is much more than that.
As a big proponent of gentle, positive living, mindfulness and intuitive eating, I was intrigued and happily excited to read a book that combines all of those and more. Transformational, powerful and without a doubt, not the typical diet book, I suggest that you should suspend for a moment what you are taught about standard dieting programs and give this book a detailed look.
It is more than just a book about dieting and weightloss – it is a guide to awakening one's mind and body connection, and it does so with easy to follow steps, as well as a thorough approach which includes action steps, and journaling exercises.
You will not find recipes or a detailed diet plan, but rather learn how to make choices that are right for you, and why you made other choices before, without any condescending or harsh tone, that is placed throughout many other books about weight loss.
It is the opposite of a book I recently read – opposite in a very good way – and a lot better remedy to permanently changing emotional and binge eating habits because it focuses on the root of the problem as well as the root of the potential solution – your mind.
Weight problems are less often a body problem, but more a mind-related issue, and this is one of the very few books that allows you to learn to overcome whatever issues you may have with food, eating, and dieting.
While it only contains a 21-Day-Plan (enough to change a habit forever if you are willing), this is a lifestyle, holistic plan, that you should work on and with for the rest of your life.
Keep this guide on your shelf, and use it as a reference once you have worked yourself through the program.
One of the best healthy lifestyle books I have read in a long time.

[Theresa Garton · Rating 5 out of 5]

I was given an advance copy of this book. I was ambivalent about it at several points in reading it, and working through the program. I have done a lot of meditation, but had been out of the practice. This book has a section that is an introduction to meditation, then the 21 day program, in which you gradually increase your meditation time. Each day of the 21 day program, you are given a different focus for your meditation, different exercises to think through, and a different affirmation to use during the rest of your day. After you have finished the program, there are some afterthoughts, and some discussion of tools to use as you go forward.

The program is a gentle introduction to meditation, or a re-introduction if, as was true for me, you haven't been practicing for a while. I do think it helped with my mindset. It is a good adjunct to whatever weight loss program you are using, but with all similar programs, it is not magic, in and of itself.

She gives good suggestions, based on current understanding of weight loss principles, on how to manage your diet and exercise. These are in the afterward, a person just starting the program may want to look at them and use them as they begin the program, or you may want to use the program as a gentle way to change your mindset, so that you are ready to commit to a program after you are done.

Regardless, I found useful things in this book, and expect that others may as well.

[Renee · Rating 5 out of 5]

I think this is a great book to help with a mindful approach to eating. Having gone through my own issues surrounding food in the past I’ve found that eating mindfully and not necessarily subscribing to a “diet” is the best means for a healthy view of the body and better eating choices which will then create a healthier body weight if needed. When you can actually stop using food as a crutch for dealing with feelings and emotions or even boredom it can be life changing. She does have a section in the book about foods to avoid, which while I agree we should limit those foods I think for some it’s best to just remember moderation. Life is meant to be enjoyed and food should not be all we worry about in life... there is so much more we can be focused on. I have always really loved Tiffany’s yoga classes which I take online, she has a very no nonsense way of teaching and I found her book about mindful eating to be just as enjoyable.

[Cecilie · Rating 3 out of 5]

This would’ve been a better book if it wasn’t about weight loss, but just about meditation. Some of the examples seems a bit far off and ends up being hear say, some of the views (e.g a client being infertile because she’s drinking soda - oh and maybe stress to, but mostly soda) also seems weird and a bit like she’s looking down on others people’s choices with regards to eating/drinking habits.

The idea about meditation being good, no matter how short, each day and some good meditation exercises are great. Just wish it wasn’t a focus on weight loss. A little disappointed to be honest, a great teacher who I feel speaks about more than just weight loss and “looking good” through her company Yoga Medicine, so a “meditation for weight loss” feels off.

[Dru · Rating 5 out of 5]

This was an amazing book! I've experienced meditation in the past but this really made the connection with how I eat. I was able to explore my habits and perceptions about myself with Tiffany's guidance in a no judgmental way. In fact I'm considering buying this book and am committed to continuing this practice throughout my life. Highly recommended for people wanting to better understand their relationship with food, wanting to improve themselves or for guided meditation. It's also written in a way that truly feel relational.

[Emily · Rating 4 out of 5]

Loved this!! The author has since said that she wishes she hadn’t tied meditation to weight, especially in the title. The book is an overview of how to meditate along with a day by day example and evidence for why we should all have a meditation practice. I really found it inspirational and I’m going to give it a try!

[Alissa · Rating 4 out of 5]

This was a fantastic intro to meditation! I loved the way it was organized, with a segment each day on what to meditate on, what to journal on, and how to apply it throughout the day. I bought this one because it is definitely a book I will be coming back to.

[Sue Cawood · Rating 4 out of 5]

need to read again

[Josh · Rating 4 out of 5]

Succinct review of meditation and mind-body duality. I have not yet read / completed the exercises which form the bulk of the book (pp 108-255). I should get to starting the 21-days promptly.

[Andrea · Rating 3 out of 5]

It was ok. I was hoping for something much deeper.

[Katie Scarlett · Rating 1 out of 5]

This book title is not accurate . The so-called meditations are reflections, which are useful but not what the cover and intro lead one to believe.

[Dorothy · Rating 5 out of 5]

Really nice 21 program to think about food triggers and a roadmap to think about how to approach these cues in the future.

[Kim H. · Rating 5 out of 5]

This book is life-changing!

I started a meditation practice two years ago which has had a huge, positive impact on my life. Meditate Your Weight: A 21-Day Retreat To Optimize Your Metabolism and Feel Great is THE tool I have been looking for to tie my meditation practice to my goal of losing weight for an important family event later this year.

Author Tiffany Cruikshank breaks the book into 3 parts. Part One includes a quick introduction to mindfulness meditation, including the science behind meditation, its affect on the brain and other body systems, and the “how-to” mechanics of sitting. I found it a helpful review and suspect that folks who are new to meditation may go through the opening materials slower than I did. 

Part Two is made up of the 21 days of specific practice. Each day includes a reading which sets the stage for the daily topic and provides inspiration; instructions for the 3 to 7 minutes of sitting meditation; a couple of thought provoking questions to journal about immediately following the meditation time; a daily mantra to focus on throughout your day; and final suggestions for thoughts and feelings to be aware of as your day unfolds. In the week I have been doing, I find the process works well! I really like the combination of reading, setting it aside to meditate, and writing. I find my mind floating back to the ideas and themes several times through my day. I appreciate the encouragement to take a look at what happens during my meditation too! 

In Part Three of the book, Cruikshank includes a “tool kit” which offers reader ways to meditate during movement/exercise, yoga poses that promote weight loss, and thoughts on mindful eating. (If you haven’t heard of mindful eating and are working on weight loss goals, you must do some reading on it. It is shocking how mindlessly most of us eat!!)

I intend to keep this book and go through the program more than once. I believe it will be a tool for positive change in my life. If you have struggled with losing weight, I would encourage you to get a copy of this book! Thank you toBlogging For Books for the free copy I received in exchange for this honest review.

From the Publisher . . .

THE MIND MAKEOVER THAT MAKES OVER YOUR METABOLISM

Hundreds of medical studies have shown the spectacular health benefits of meditation. Now Tiffany Cruikshank, founder of Yoga Medicine, puts that scientific research to good, practical use by incorporating easy-to-use, targeted meditations into a unique weight-loss program. This 21-day plan optimizes health as well as body image by tapping the hidden strength of the mind. We learn a whole new way to lose weight; and it takes just a few relaxing and energizing minutes a day.

Learn: • How to get started: advice for new meditators (no weird positions or chants required)
• 3, 5, 7, and 10 minute meditations that bust cravings, break self-defeating habits, stress-proof the body, and reboot the brain
• What to eat—and the top 5 foods to consider avoiding
• How to continue your success after your 21-day retreat
• Bonus: 10 stress-relieving, cardio-revving yoga exercises to complement the plan

Each day of the plan in Meditate Your Weight helps you explore and release what's weighing you down physically, emotionally, and mentally—the mental blocks, thoughts, habits, and behaviors that stand in your way—to make it easier to think more clearly, make better choices, and maximize metabolism. As you lighten up on the inside, you’ll lighten up on the outside.

Less stress=less belly fat. More calm + more balance = a healthier you.

About the Author . . .

Tiffany Cruikshank, Lac, MAOM, an internationally acclaimed yoga teacher, author, meditation, health and wellness expert, has a pre-med bachelor’s degree in Medicinal Plant Biology and Nutrition and a master’s degree in acupuncture an Oriental medicine with a specialization in sports medicine and orthopedics. She is the founder of Yoga Medicine and has treated more than 25,000 patients from around the world using yoga, acupuncture, nutrition, meditation and holistic health. Tiffany has been featured in Yoga Journal, Self, Marie Claire, Prevention, Forbes, Good Housekeeping, Cosmopolitan and Redbook and on Fox News among many others.

[Diane Malaspina · Rating 5 out of 5]

I have a Ph.D. in Psychology and the emphasis of my research is on stress and resilience. From a psychologist's point of view, the strategies for helping change thoughts and put those thoughts into behaviors is very well done. And, Chapter 3 of MYW is so thorough and spot on - I actually have cited many of the same articles in work that I have done over the years.

The retreat was just what I needed. I have been meditating on and off for 15 years. I was committed to a steady meditation practice since February, 2015 and then in March of 2016, I started to fall off the boat a bit. I was dealing with some internal struggles. While my main goal of the retreat was not related to my weight - I found that participating in the program helped me to shift some energy and fully re-commit to my meditation practice (and I haven't missed a day since I started the retreat in April). Overall, I feel much lighter, happier and at peace. I also was able to reach another goal that I've had a hard time reaching - drinking 8 glasses of water per day.

Several of my clients also have the book based on my enthusiastic response. I think the messages are really valuable for women and I will continue to recommend.

[Kelly · Rating 3 out of 5]

As a person, Tiffany deserves 10 stars. I love her yoga classes. I appreciate her knowledge and passion for anatomy. I read this book not because I'm wanting to lose weight but because I was interested to see how she connected weight loss to meditation. I could feel her passion for meditation. Although I don't have that same passion I am definitely inspired to start. The book, however, was boring to read. I skimmed it.

[Lynda · Rating 4 out of 5]

A small-sized book that fits easily in your hands and is a warm and inviting read. The author provides an insightful introduction to meditation and the benefits of positive mindful thoughts. It begins with a daily 3 minute meditation. Nothing too intense or requiring odd physical positioning. At the end of 21 days, you are now meditating for 12 minutes. The author also provides advice on continuing the meditation and breaking stressful cycles with they occur.

[Dana · Rating 3 out of 5]

This book has some good advice about proper diet and exercise along with an explanation of how to meditate and how meditation can help people to lose weight. It has a 21 day plan for meditative weight loss. I think that people who enjoy meditation could find this book helpful. I received this book free to review from Netgalley.

[Susannah · Rating 3 out of 5]

First half was interesting -- relating mindfulness to addiction and other bad habits. Guided meditations in the second half are especially good in the audiobook version. If you listen to it in Hoopla though, it's tough to jump from meditation to another.

[Pamela · Rating 5 out of 5]

This book has a lot of information to teach you about meditation,diet,and yoga.I learned a lot and I am using what I learned to meditate,eat healthy,excercise and live a better life.

[Kristina · Rating 4 out of 5]

Really interesting way to think about meditation and "clearing your head."

[Peter Barr · Rating 4 out of 5]

This is what it sounds like. It is 21 days of meditation and the application to weight loss. It's a pretty good read and an effective meditation tool.

[Andrea · Rating 4 out of 5]

Great for learning how to be balance and keep and maintain your goal weight.

[cem varol · Rating 5 out of 5]

Must read who wants to loose excess weight and all

if you are overweight and complaining not loosing weight with any diet than must read. And the ones who are inable

[Laila · Rating 3 out of 5]

No weight loss for me but I liked the daily meditations.