The benefits of mindful eating

When it comes to losing weight, many of us immediately think about restrictive diets, counting calories, or the latest fad. But what if there was a gentler, more sustainable approach? Mindful eating is an effective yet often overlooked approach that can help you lose weight and cultivate a more positive relationship with food.

What is Mindful Eating?

At its core, mindful eating is about being present with your food and the occasion. It’s about slowing down and really paying attention to the experience of eating: the flavours, textures, colours, and even the feelings that arise as you eat. It’s about tuning into your body’s hunger cues, and eating in a way that respects your physical and emotional needs. It’s far less about what’s on your plate and more about how your approach to eating.

How Does Mindful Eating Help with Weight Loss?

In our fast-paced society, we often rush through meals (and life!) without even noticing what we’re eating or why. We eat in front of the telly, at our desks, or while multi-tasking, which means we miss out on the vital signals our bodies send us about hunger and fullness. Mindful eating brings us back to basics and here's some tips on how it can support a healthy weight and healthy life;

1. Awareness of Portion Sizes: Eating mindfully mean you naturally become more attuned to how much food you actually need to feel satisfied at each eating occasion. You may realise you’re eating more than you need when distracted, or that you’re often eating out of habit rather than hunger. By slowing down and listening to your body, you can avoid overeating and consume just the right amount and right type of food for your needs

2. Enjoyment of Food: Often, we eat quickly and move on without truly savouring the flavours or textures of our food. By paying more attention, you’ll find yourself appreciating each bite, which can lead to a sense of satisfaction with smaller portions. When we truly enjoy our meals, we feel more content and less likely to reach for snacks later on

3. Better Digestion: Mindful eating encourages thorough chewing and slower eating, which aids digestion. When you’re relaxed and present, your body can properly digest your food, leading to better absorption of nutrients and satisfaction

4. Reduced Emotional Eating: We’ve all been there – reaching for a biscuit or packet of crisps when we’re stressed, anxious, or bored. Mindful eating helps break the cycle of emotional eating by encouraging you to tune into what you’re truly feeling and to eat in response to physical hunger, rather than emotional triggers

5. Building a Positive Relationship with Food: Often, eating can be riddled with guilt and shame around food. Mindful eating helps shift the focus from restrictive dieting to self-compassion. It encourages you to see food as a source of nourishment rather than something to fear or stress over. This healthier mindset can lead to long-lasting, sustainable habits which can support a healthy weight

   
   

Tips for Practising Mindful Eating

1. Eat Without Distractions: Try to eat at a table, away from the TV or your phone. This simple change can help you be more present with your meal.

2. Take Your Time with Small Bites and Chew Well: Slow down your eating by taking smaller bites and chewing each mouthful thoroughly. Not only will this improve digestion, but it’ll also give your body time to signal when it’s full.

3. Tune In to Hunger and Fullness Cues: Before eating, check-in with yourself. Are you truly hungry, or are you eating out of habit or boredom? If it's truly hunger, as you eat, notice the signals your body gives you – are you still hungry or satisfied? Aim to stop eating when you’re comfortably full, not stuffed.

4. Appreciate Your Food: Before diving in, take a moment to appreciate the meal in front of you. Notice the colours, smells, and textures. Be thankful for the nourishment it provides.

5. Practice Gratitude: Cultivating a sense of gratitude for your food can shift your mindset towards eating in a more positive, balanced way. It helps foster a healthier relationship with food and your body.

Final Thoughts

Mindful eating isn't about perfection; it’s about being aware, gentle with yourself, listening to your body, and cultivating a deeper connection with the food (and drinks) you consume. By making this simple shift, consistently and over time, you can support your weight and health goals without resorting to restrictive dieting or self-judgement. Remember, it’s not just about the food – it’s about how you nourish yourself in both body and mind.

Give mindful eating a try – you may find it to be a more enjoyable, fulfilling, and sustainable way to reach your goals while also improving your overall well-being!