Savor

Introduction

In a world where obesity rates are skyrocketing and the weight-loss industry is booming, many people find themselves trapped in a cycle of yo-yo dieting and frustration. "Savor" by Lilian Cheung offers a refreshing and holistic approach to tackling weight problems by combining Buddhist teachings with modern nutritional science.

This book presents a unique perspective on weight loss and healthy living, focusing not just on what we eat, but on how we eat and live our lives. It emphasizes the importance of mindfulness, compassion, and understanding the deeper roots of our eating habits and lifestyle choices.

The Failure of the Weight-Loss Industry

The weight-loss industry in the West has grown into a multi-billion-dollar behemoth, yet obesity rates continue to rise to epidemic levels. Many people spend years struggling with fad diets and weight-loss pills, often with little to no success. This widespread failure of current market solutions points to a fundamental flaw in how we approach weight loss.

The primary issue is that the weight-loss industry tends to ignore the deeper aspects of physical, psychological, and spiritual suffering that often underlie weight problems. These issues are not solely the responsibility of individuals but are also influenced by broader societal factors.

Modern society encourages excessive eating and sedentary lifestyles. Mass advertising promotes foods high in salt, sugar, and unhealthy fats, while portion sizes have grown significantly. At the same time, our lifestyles have become increasingly inactive. For instance, the average North American home now has more televisions than people, and studies have shown a strong correlation between extended TV viewing and obesity.

To effectively address weight issues, it's crucial to understand how societal forces impact our lives, encouraging unhealthy habits that lead to suffering, which in turn drives us to eat more. By deeply reflecting on this vicious cycle, we can begin to resist it and make positive changes.

The Buddhist Approach to Weight Loss

Buddhism offers a unique approach to weight loss that addresses the root causes of our unhealthy habits. It teaches us how to gain deep insight into the suffering that underlies our lifestyle choices, enabling us to take control of our thoughts, feelings, and behaviors.

By combining Buddhist teachings with the advice of nutritional science, we can develop a sustainable, holistic method for losing weight and transforming our lives. This approach goes beyond simply counting calories or following restrictive diets; it aims to change our relationship with food and our bodies on a fundamental level.

Four Fundamental Steps to Transform Your Life

Buddhism teaches four essential steps that can help us understand our weight problems and transform our lives:

1. Acknowledge your suffering: Recognize that being overweight often leads to various health issues such as high blood pressure, aching limbs, and diabetes. It can also cause social problems like stigma and bullying.

2. Identify the root causes: Reflect deeply on your life and eating habits. Are you aware of how unhealthy your eating patterns are? Do you recognize that negative emotions might be driving you to overeat? During this reflection, treat yourself with compassion, embracing your feelings rather than judging them harshly.

3. Realize that change is possible: If you've failed to lose weight in the past, remember that the past no longer exists. What matters is the journey you're on now, in the present moment.

4. Practice mindful living: Be fully aware of your body and mind in the present moment, rather than being distracted by thoughts of the past and future. Mindful living is the key to regaining control of your life and becoming conscious of all your actions.

These steps are not meant to reveal some external truth but to awaken the truth that already exists within you.

The Power of Mindfulness

Most of us go through our daily lives distracted by thoughts of the past and future. These thoughts often overwhelm us with worries, concerns, and regrets, making it difficult to focus on the present moment.

This lack of present-moment awareness is called mindlessness. When we live mindlessly, we operate on autopilot, preventing us from noticing our feelings, desires, and habits as they develop. This lack of awareness is what allows us to fall into unhealthy habits like overeating.

Unhealthy habits cannot provide long-lasting satisfaction. Instead, they create both physical and psychological suffering: our bodies become unhealthy, and our minds become unhappy.

However, it's possible to overcome these unhealthy habits and experience genuine happiness and peace. The key is to stop living mindlessly and learn to focus our attention on the present moment. This practice of calmly focusing on the present is called mindfulness.

When we practice mindfulness while eating, for example, by focusing solely on our food instead of other distractions, meals become a spiritual experience. We start to deeply appreciate the taste and healthfulness of our food. This appreciation naturally leads to a decrease in cravings for unhealthy foods and helps us stop eating when we're full.

The transformative power of mindfulness allows us to overcome the unhealthy habits that cause our suffering and brings our attention back to the richness and joy of life in the present moment.

Our Interconnectedness with the World

We often think of ourselves as separate individuals, disconnected from others and our environment. However, this belief is an illusion – we are all deeply interconnected.

Consider how eating a simple orange connects you to the entire world: the orange grows on a tree planted by someone; the tree grows from the soil with the help of water and sunlight; many people are involved in picking, packing, and transporting the fruit, and all of these people are influenced by countless others. In this way, everything and everyone is ultimately connected to that orange.

Unfortunately, many people are unaware of these connections and consume resources without considering the well-being of others or the planet. A prime example is the excessive consumption of meat, which places a huge strain on the planet's resources. Producing a kilogram of beef requires 100 times more water than producing a kilogram of grain protein. Moreover, livestock farming contributes significantly to climate change and often involves the inhumane treatment of animals.

As we become aware that our food choices connect us to our community and the entire planet, we realize that our eating habits should not be selfish. This realization may inspire us to reduce meat consumption and shift towards a diet richer in vegetables, beans, and grains, helping to sustain a healthier planet with enough food for everyone.

By looking beyond the rim of our plates as we eat, we acknowledge and cherish our connection with everything around us.

Feeding the Mind and Body

Buddhism recognizes that "you are more than what you eat." While it's important to consider how we feed our bodies with food, we must also pay attention to how we feed our minds.

Our minds are fed by various inputs:

1. Sense impressions: The sights, sounds, and smells we receive through our sense organs. Some of these impressions make us happier and more compassionate, while others can make us anxious, angry, or sad.

2. Volition: Our deepest will or desire to obtain something. Craving for food, money, or fame often leaves us unsatisfied, as these are unhealthy desires. On the other hand, the desire to be compassionate towards all living beings is likely to create joy and peace in our lives.

3. Consciousness: This includes both a deep, invisible level and a conscious "awake" level. All our experiences and perceptions impact the deepest level, and eventually, the effects rise to our conscious mind as either positive feelings of love and compassion or negative feelings of anger and hate.

To maintain a healthy mind, we need to be mindful of all our sense impressions, desires, and conscious feelings. This mindfulness helps us avoid feeding our minds with negativity while encouraging healthy desires, like compassion, to grow.

As we become more mindful, we become healthier not just in body but also in mind.

Quality Over Quantity in Nutrition

The market for weight-loss diets is full of contradictory advice, with some diets demonizing carbohydrates while others claim fats are the real enemy. However, modern nutritional science teaches us that rather than eliminating entire macronutrient groups, we should focus on the quality – not just the quantity – of these nutrients.

Here's a guide to choosing foods with good-quality nutrients:

1. Carbohydrates: The healthiest carbohydrates come from whole grains, legumes, vegetables, and fruits. Carbohydrates from white bread, white rice, pasta, sugary foods, and potatoes are less healthy.

2. Fats: It's important to distinguish between good and bad fats. Monounsaturated and polyunsaturated fats (found in olive oil, nuts, avocado, fish, tofu, etc.) are generally healthy and often contain beneficial Omega-3 fats. Saturated fats (found in red meat and dairy) should be limited, while trans fats (mostly in deep-fried fast food) are best avoided altogether.

3. Proteins: The best sources of protein are beans, nuts, seeds, and whole grains, as these foods also contain healthy fibers, vitamins, and fats. While red meat is high in protein, it also contains unhealthy fats, so consumption should be limited.

By focusing on the quality of nutrients rather than following extreme diets, we can develop a balanced, sustainable approach to healthy eating.

The Importance of Regular Physical Exercise

Despite the many "miracle" cures advertised in the weight-loss market, the fundamental principle of weight management remains unchanged: you need to balance energy intake with energy expenditure. This means that regular exercise is crucial for maintaining a healthy weight.

Beyond weight loss, regular exercise offers numerous health benefits:

1. It lowers the risk of diabetes, heart disease, and other conditions in adults.
2. It boosts mood and reduces stress.
3. It extends life expectancy.

In fact, regular exercise is probably the closest thing we have to a "magic potion" for overall health and well-being.

According to U.S. federal guidelines, adults should aim for 2.5 hours of moderate-intensity aerobic exercise per week. This can include activities like brisk walking, ballroom dancing, or gardening. It's also essential to get adequate rest after being active: establish a regular sleep rhythm and avoid heavy meals and caffeinated drinks before bedtime.

While aerobic exercise is crucial for weight loss, it's not the only important type of exercise. Strength training and flexibility exercises are also essential for building muscle, improving agility, and preventing injury during aerobic activities. These can be as simple as doing push-ups a few times a week for strength and daily stretches for flexibility.

Breaking Free from Bad Habits

We all have habits that lead us to do things we know we shouldn't, such as late-night snacking. To transform our lives, we need to conquer these bad habits.

Start by changing habits that prevent you from being mindful of the present moment. For example, if you realize you have a habit of watching TV mindlessly for hours, try to stop yourself as you reach for the remote control. Take a deep breath and ask yourself, "Why am I about to watch television?"

You may also find that your TV, cellphone, or newspaper distracts you while you eat. Try to put these distractions away for at least one meal a day so that you can focus completely on your food. When you're focused on your food, you'll be able to eat more slowly, recognize when you're full, and become more aware of emotions like boredom or anger that might be compelling you to eat.

Another important habit to be aware of is making excuses to avoid physical exercise. If you often tell yourself that you "don't have time" to exercise, try to proactively "find the time" – wake up earlier or do some exercise during your lunch break.

If you find yourself slipping back into old habits you thought you'd conquered, don't give up. Simply return to being mindful of your actions – this will allow you to become motivated anew and get back on track.

Developing Effective Strategies for Eating and Exercise

While there's plenty of good advice on how to sustainably lose weight, putting it into practice isn't always easy. One of the best ways to keep yourself on track and make real changes in your life is to keep a written record of your goals and progress.

These records can be separated into two strategies: an InEating strategy and an InMoving strategy.

InEating Strategy

Your InEating strategy should motivate you to eat healthily and mindfully. Write down:

1. Why you think a healthy diet is desirable
2. What obstacles are preventing you from achieving it
3. How you can remove these obstacles

For example, if night-time snacking in front of the TV is an obstacle, you might write a plan like, "I will make an arrangement with a friend that we will call each other as a reminder to turn off the TV after an hour and get a good sleep."

InMoving Strategy

Your InMoving strategy will help you get sufficient physical exercise while being mindful of your movements. In this strategy:

1. Reflect on why exercise is important to you
2. Consider what activities you actually enjoy doing
3. Write down your weekly exercise goals

Try to maintain the same goals for four weeks, then create a new set of more challenging goals for the next four weeks.

For instance, your first goal might be to exercise for 20 minutes a day, perhaps walking about 2,500 steps. Your next four-week goal could then be to walk for 40 minutes a day, taking about 5,000 steps, and so on.

By developing these eating and exercising strategies, you'll be able to identify the problems you're facing, think of solutions, and stick to your plans, making it much easier to transform your life.

Seven Practices of a Mindful Eater

Eating mindfully requires dedicated practice. To help you stay focused on this goal, try following these seven steps to mindful eating:

1. Honor the food: Keep mealtime conversations focused on the food you're eating; avoid arguing about other matters. In Vietnam, it's customary to avoid criticizing someone while they're eating so that they can digest peacefully.

2. Engage all of your senses: Enjoy the stimulation of the sounds, smells, colors, textures, and tastes of the meal.

3. Serve food in modest portions: Modest portion sizes help you avoid overeating and preserve the planet's resources.

4. Savor small bites and chew thoroughly: Small bites allow you to enjoy the food more, and chewing thoroughly helps you digest it better.

5. Eat slowly: If you eat slowly, you'll stop when you're satisfied, without accidentally overeating.

6. Don't skip meals: Skipping meals can make us hungry, leading us to impulsively grab unhealthy food.

7. Eat a plant-based diet: Look beyond the rim of the plate. Not only are red meats and processed meats unhealthy for the body, but they also take a huge toll on the environment. According to some University of Chicago researchers, being vegetarian does more to prevent global warming than swapping your Camry for a Prius.

The Power of Whole Grains

If you want to eat a healthy diet, whole grains are an excellent place to start. Whole grains are particularly beneficial for your health, possibly due to their specific combination of nutrients, which protects against heart disease, diabetes, and cancer.

Whole grains contain all parts of the grain kernel – the bran, germ, and endosperm. This means they're rich in fiber, vitamins, minerals, and phytochemicals that are often lost in refined grains. Some examples of whole grains include:

1. Brown rice
2. Quinoa
3. Oats
4. Whole wheat
5. Barley
6. Millet

Try to incorporate a variety of whole grains into your diet. You can start by substituting refined grains with whole grain alternatives in your meals. For example, choose whole wheat bread instead of white bread, or brown rice instead of white rice.

The Importance of Mindful Movement

While diet plays a crucial role in weight management and overall health, physical activity is equally important. Mindful movement goes beyond just exercising; it's about being fully present and aware during physical activities.

Here are some ways to incorporate mindful movement into your life:

1. Walking meditation: Instead of just walking to get from point A to point B, focus on each step. Feel your feet touching the ground, notice your breathing, and observe your surroundings without judgment.

2. Yoga: Yoga combines physical postures with breath awareness and meditation, making it an excellent practice for mindful movement.

3. Tai Chi: This ancient Chinese practice involves slow, flowing movements combined with deep breathing and mental focus.

4. Mindful gym workouts: Even when using gym equipment, you can practice mindfulness. Focus on your form, your breathing, and the sensations in your body as you exercise.

5. Everyday activities: Turn routine activities like cleaning, gardening, or even brushing your teeth into opportunities for mindful movement by focusing your full attention on the task at hand.

Remember, the goal is not just to move your body, but to be fully present and aware while doing so. This can help reduce stress, improve focus, and make physical activity more enjoyable.

The Role of Sleep in Weight Management

While diet and exercise often take center stage in discussions about weight loss, the importance of quality sleep is often overlooked. Poor sleep habits can significantly impact your weight and overall health.

Here's how sleep affects weight management:

1. Hormonal balance: Lack of sleep disrupts the balance of hormones that control hunger and fullness, potentially leading to overeating.

2. Metabolism: Sleep deprivation can slow down your metabolism, making it harder to burn calories.

3. Energy levels: When you're tired, you're less likely to exercise and more likely to reach for high-calorie, sugary foods for a quick energy boost.

4. Stress: Poor sleep increases stress levels, which can lead to emotional eating.

To improve your sleep quality:

1. Stick to a consistent sleep schedule, even on weekends.
2. Create a relaxing bedtime routine.
3. Make your bedroom conducive to sleep – dark, quiet, and cool.
4. Avoid screens (TV, phone, tablet) for at least an hour before bed.
5. Limit caffeine and alcohol, especially in the evening.
6. Exercise regularly, but not too close to bedtime.

By prioritizing good sleep alongside a healthy diet and regular exercise, you'll be better equipped to manage your weight and improve your overall well-being.

The Impact of Stress on Eating Habits

Stress can have a significant impact on our eating habits, often leading to overeating or making unhealthy food choices. Understanding this connection and learning to manage stress can be crucial for maintaining a healthy weight and lifestyle.

Here's how stress affects eating:

1. Emotional eating: Many people turn to food for comfort when stressed, often choosing high-calorie, sugary, or fatty foods.

2. Cortisol production: Chronic stress leads to increased production of cortisol, a hormone that can increase appetite and drive cravings for unhealthy foods.

3. Mindless eating: When stressed, we're more likely to eat quickly and mindlessly, often consuming more than we need.

4. Disrupted sleep: Stress can disrupt sleep patterns, which in turn affects hunger hormones and metabolism.

To manage stress and its impact on eating:

1. Practice mindfulness: Regular meditation or mindfulness exercises can help reduce stress and increase awareness of eating habits.

2. Exercise regularly: Physical activity is a great stress-reliever and can help regulate appetite.

3. Get enough sleep: Prioritize good sleep habits to help manage stress levels.

4. Seek support: Talk to friends, family, or a professional if you're feeling overwhelmed.

5. Plan healthy meals: Having nutritious meals planned can help you avoid stress-induced unhealthy food choices.

6. Practice stress-relieving activities: Engage in activities you enjoy, such as reading, gardening, or listening to music, to help manage stress.

By addressing stress in your life, you can create a more positive relationship with food and support your overall health and weight management goals.

Cultivating Gratitude and Compassion

Cultivating gratitude and compassion can play a significant role in transforming your relationship with food and your body. These practices can help shift your focus from negative self-talk and restrictive behaviors to a more positive, nurturing approach to health and well-being.

Here's how gratitude and compassion can impact your weight loss journey:

1. Gratitude for your body: Instead of focusing on what you want to change about your body, practice gratitude for what your body can do. This can lead to more respectful treatment of your body, including nourishing it with healthy foods and enjoyable movement.

2. Compassion for yourself: Be kind to yourself when you slip up or don't meet your goals. Self-compassion can help you bounce back from setbacks instead of giving up entirely.

3. Mindful eating: Practicing gratitude for your food can lead to more mindful eating. Take time to appreciate where your food came from and the nourishment it provides.

4. Reduced stress eating: Cultivating compassion for yourself and others can help reduce stress, which in turn can decrease stress-related eating.

5. Improved relationships: Practicing compassion can improve your relationships with others, leading to a stronger support system for your health goals.

6. Greater life satisfaction: Regular gratitude practice has been linked to greater life satisfaction, which can reduce the need for emotional eating.

To incorporate gratitude and compassion into your daily life:

1. Keep a gratitude journal, writing down three things you're grateful for each day.
2. Practice loving-kindness meditation, sending good wishes to yourself and others.
3. Before meals, take a moment to appreciate your food and those who made it possible.
4. When you catch yourself in negative self-talk, pause and reframe your thoughts with self-compassion.

Remember, transforming your health is not just about changing your body, but also about nurturing your mind and spirit. Gratitude and compassion are powerful tools in this holistic approach to well-being.

Conclusion

"Savor" offers a refreshing and holistic approach to weight management and healthy living. By combining Buddhist teachings with modern nutritional science, it provides a comprehensive strategy for transforming not just our bodies, but our entire lives.

The book emphasizes that the obesity problem in modern society cannot be solved by fad diets alone. These quick-fix solutions neglect the important societal problems that cause us to overeat and refrain from exercise. Only by tackling these deeper issues can we hope to live a healthier lifestyle.

The Buddhist approach provides a solution by encouraging us to truly reflect on all the problems that cause us to become unhealthy, and helping us deal with them by living mindfully in the present moment. This mindfulness practice, combined with the insights of modern nutritional science, offers the best way to achieve a healthy and sustainable lifestyle.

Key takeaways from the book include:

1. The importance of mindfulness in eating and living
2. Understanding our interconnectedness with the world around us
3. Focusing on the quality of nutrients rather than following extreme diets
4. The crucial role of regular physical exercise in health and weight management
5. Strategies for breaking free from bad habits and developing healthy ones
6. The seven practices of mindful eating
7. The power of whole grains in a healthy diet
8. The impact of sleep and stress on weight management
9. The role of gratitude and compassion in our health journey

By implementing these principles and practices, readers can embark on a journey of transformation that goes far beyond just losing weight. It's about creating a balanced, mindful, and compassionate approach to life that nourishes both body and mind.

Remember, the path to health and well-being is not about perfection or quick fixes. It's a lifelong journey of learning, growth, and self-discovery. By savoring each moment and making mindful choices, we can create lasting change and find true satisfaction in our lives.