Mindful eating is a great tool that can help you take back your eating. If you're prone to emotional eating, mindful eating could be up your alley. Mindful eating isn't a weight loss diet, but rather a way of eating that applies mindfulness principles to help you build a healthier relationship with food over time.
Here's a quick guide to mindful eating.
What is mindful eating?
Mindful eating is a way of eating that applies the principles of mindfulness. Mindfulness is an ancient practice that focuses on being fully present and engaged at the moment—free of distraction, external thoughts, and feelings from other areas of our lives.
In today's high-paced society, being mindful helps people cope with stress, anxiety, and depression in a healthy way. The goal of mindful eating is to build a healthy relationship with food by focusing on how and why you're eating, rather than simply eating because you feel like you need to.
While mindful eating doesn't focus on weight loss, many people find that by eating mindfully, they lose weight as a side effect because they manage their appetite and emotions better 1 2 3.
For example, one study found that people lost an average of 4 kg (9 lbs) over 12 weeks after participating in a 6-week group seminar on mindful eating 4.
Mindful eating may also help people who struggle with binge eating 5 6 7.
Summary
Mindful eating applies mindfulness to help you build a healthy relationship with food. While the goal isn't weight loss, research suggests it can promote healthy eating habits and support weight loss.
How to practice mindful eating
If mindful eating sounds perfect for you, it's easy to get started. Here are some simple ways to practice mindful eating at home:
- Before you start eating, pause and express gratitude for your meal. Consider everything and everyone involved in bringing it to your table.
- Chew your food slowly and thoroughly.
- Pace yourself; don't rush your meals.
- Eliminate distractions—turn off the TV and put down your phone.
- While you're eating, focus on how food makes you feel. Ask yourself why you're eating, if you truly feel hungry, and whether your food choices are healthy.
- Stop eating when you're comfortably full.
- Start with one meal per day. Once you get the hang of it, mindful eating will become natural.
Mindful eating works hand-in-hand with mindfulness, so practicing presence in other areas of your life can reinforce your mindful eating habits.
Summary
Use the tips above to start mindful eating. With practice, you'll develop a healthier relationship with food and better eating habits.
