The art of weight loss: how colouring mandalas can help you shed the pounds

When it comes to losing weight, we often focus on diet and exercise. Cut calories. Hit the gym. Count steps. But there’s another powerful – and frequently overlooked – factor in achieving long-term weight loss: our mental wellbeing.

Surprisingly, one simple, peaceful activity is quietly helping people on their journey to better health – colouring mandalas. What was once seen as a quirky pastime has now found its place in wellness circles, with growing recognition for its calming effects on the mind and its ability to reduce stress-related habits like emotional eating.

Find out more about mandalas, and how colouring them in can help you lose weight and stay on track…

What are mandalas?

A mandala is a geometric pattern, usually circular, that symbolises wholeness, balance and unity. The word “mandala” comes from ancient Sanskrit, meaning “circle”. These intricate designs have been used for thousands of years in Hindu and Buddhist traditions as spiritual symbols representing the universe.

In the West, mandalas were popularised by the Swiss psychiatrist Carl Jung in the early 20th century. He introduced them to psychotherapy as a way of exploring the self. Jung saw mandalas as representations of the inner world – helpful for promoting self-understanding, healing and the integration of the conscious and unconscious mind. He even used them with his patients to uncover thought patterns and support emotional regulation.

Fast-forward to today, and colouring mandalas is a popular form of art therapy. It encourages both sides of the brain to work together, bringing about a state of calm focus – a key ingredient in building the mindful habits that support sustainable weight loss.

Lowering stress to avoid emotional eating

Stress is a common culprit behind emotional eating. When we’re overwhelmed, it’s all too easy to reach for biscuits, crisps or chocolate to feel better – even if we’re not hungry.

And, of course, that sense of feeling better doesn’t last. It’s not long before we start beating ourselves up for “coming off the diet” and stress levels start rising again. This makes us more likely to reach for food again in an attempt to self-soothe… and so the yo-yo dieting continues.

Mandala colouring has been scientifically proven to reduce stress and anxiety and support relaxation, by inducing a meditative state.

The rhythmic, repetitive motion of colouring helps quiet the mind and lower cortisol levels – the hormone associated with stress. This helps to curb the impulse to reach for food. Instead of grabbing a snack, grab some coloured pencils – and give yourself a moment of calm.

Encouraging mindful eating habits

Weight loss isn’t just about what you eat – it’s about how and why you eat. Being more aware of the thoughts driving your eating behaviours can make a real difference. Mandala colouring encourages mindfulness – the practice of staying present and attentive – and this awareness often carries over into your eating habits.

It can help you start to notice when you’re truly hungry (rather than feeling bored or in the grip of powerful emotions), become more aware of portion sizes and take time to enjoy your meals. Over time, this shift towards conscious eating leads to healthier choices and reduces the absentminded eating that leads to you later asking yourself, “Why did I do that?”

A healthier alternative to snacking out of boredom

Ever found yourself raiding the fridge just because there was nothing else to do? Boredom eating is a familiar trap – but mandala colouring offers a satisfying alternative. It keeps your hands busy and your brain engaged, offering a soothing sense of flow and achievement.

Best of all, finishing a mandala gives you a little boost of dopamine – the same feel-good chemical your brain seeks from sugary snacks. But this time, you’ve earned it in a healthier way, rather than from mindless munching.

Building motivation and self-discipline through creativity

Staying on track with weight loss takes patience and consistency – just like completing a detailed mandala. As you focus on one section at a time, you’re reminded that progress is a series of small, deliberate steps. That same mindset can help you stay motivated with your weight-loss goals.

Colouring mandalas may seem simple, but it nurtures qualities like self-discipline, resilience, and persistence – all essential for long-term success.

Improving sleep for better weight management

Poor sleep can throw your hunger hormones out of balance, making you feel hungrier and less in control of your cravings. But incorporating relaxing rituals into your evening – like colouring – can help prepare your mind and body for a better night’s rest.

A few minutes spent with a mandala before bed can ease you into a calmer state, making it easier to drift off and stay asleep. Better sleep supports your metabolism, your energy levels, and your ability to make healthy choices the next day.

A colourful step towards a healthier you

Weight loss doesn’t have to be a gruelling process. Sometimes, the most effective support tools are also the most enjoyable. Colouring mandalas offers a calming, creative, and completely non-judgemental way to support your creation of new healthy habits.

So next time you feel stressed, overwhelmed by cravings or need a moment to reset, pick up a mandala. Let the colours flow, the mind settle, and allow this simple, fun practice to guide you towards a more balanced, mindful approach to weight loss.

Ready to give it a go?

You don’t need to be artistic – just curious. Our 12 week subscription contains a Mandala colouring book included in the Free Programme Materials. Or you can can purchase the Programme Materials separately here. Or if you just wanted to give it a try download a Mandala colouring sheet here. And remember: every small step you take towards reducing stress and improving self-awareness can make a big difference to your long-term health.