WHAT IS MINDFUL EATING? YOUR COMPLETE GUIDE TO ENJOYING FOOD MORE
What is Mindful Eating? Your Complete Guide to Enjoying Your Food More
When was the last time you took the time to truly enjoy a meal? Not just cook something and turn on Netflix, but sit down, appreciate the food in front of you, and pay attention to its taste.
In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of life and lose sight of simple pleasures, like enjoying a delicious meal.
Mindful eating can help here.
What is mindful eating?
Mindful eating involves being fully present in the present moment and maintaining awareness of one’s thoughts, emotions, and bodily sensations while one eats.
It’s about focusing on eating, savoring each bite, and paying attention to your body’s hunger and fullness signals. This approach encourages a deeper connection with food, the environment, and yourself.
Mindful Eating vs. Dieting
The main difference between mindful eating and dieting is that the former focuses on the quality of your food intake. In contrast, the latter focuses on limiting certain food groups or counting calories.
Mindful eating is not a customized weight loss plan; instead, it promotes a healthy, balanced relationship with food, free from feelings of guilt or deprivation.
Benefits of Mindful Eating
The benefits of mindful eating are numerous, including improved digestion, better management of emotional eating, and increased satisfaction with food.
Additionally, mindful eating has been linked to reduced overeating, improved weight control, and improved mental and emotional well-being.
By practicing mindful eating, you can experience more pleasure from your food and develop a caring, sustainable approach to eating.
Principles of Mindful Eating
Here are some mindful eating tips and what you can expect from them.
Cultivate a suitable space.
Create a space that encourages relaxation and focus during meals. This may include setting the table with beautiful dishes, lighting candles, or playing soft background music.
Creating a calm environment will make you more likely to eat mindfully.
Listen to your body
It all starts with listening to your body.
One of the core principles of mindful eating is tuning into your body’s natural signals of hunger and fullness.
By paying close attention to these cues, you can avoid overeating and develop a healthier relationship with food.
Mindful Eating Exercises and Meditation
Before eating, meditate or practice deep breathing to bring your attention to the present moment.
Practice portion control
Overeating is often the result of eating large portions that are beyond healthy eating guidelines.
To encourage mindful eating, serve yourself smaller portions and consider using smaller plates to trick your brain into thinking you’re eating more.
If you’re still hungry after you’ve eaten your first serving, wait a few minutes before deciding whether you need seconds to make your body feel full.
Eat slowly and enjoy
Mindful eating encourages you to take the time to chew and enjoy every sip.
Eating slowly improves the taste and texture of food and allows your body to recognize when it’s complete, preventing overeating.
Focus on feelings
Engaging all your senses while eating helps you appreciate your food more intensely.
Notice the colours, smells, textures, and tastes of your food, and take the time to appreciate the work and resources that went into creating it.
Appreciate your food
Cultivating gratitude for the food you eat helps you develop a sense of connection with the environment and the people involved in producing it.
This practice encourages you to make more conscious and sustainable food choices. It promotes a greater sense of overall well-being.
10 Steps to Mindful Eating
Here’s a step-by-step guide on how to practice mindful eating:
- Find a quiet, comfortable place. Choose a place with minimal distractions to focus on this mindful eating exercise.
- Prepare a small portion: Choose a small piece of food, such as a raisin, chocolate, or a slice of fruit.
- Observe food. Please take a moment to look at your food and notice its shape, color, and texture.
- Please turn on your sense of smell: Bring food to your nose and inhale its aroma, paying attention to any sensations it evokes.
- Take a small bite: Place the food in your mouth and take a small bite, but wait to chew it. Notice the taste and texture of your tongue.
- Chew slowly: Start chewing your food slowly, enjoying its taste and texture.
- Pay attention to your body. As you chew, focus on any sensations or reactions your body experiences in response to the food.
- Swallow mindfully: When you’re ready, swallow your food and notice the sensation of it moving down your throat into your stomach.
- Reflect on your experience: After swallowing, reflect on the entire eating process, considering the sensory sensations and any emotions or thoughts that arose.
- Repeat: Practice this mindfulness exercise while eating different types of food to gain a deeper appreciation for each food’s different tastes, textures, and aromas.
Overcoming common problems
To manage emotional eating, recognize your triggers and develop healthy coping strategies.
Resist external pressure to eat mindlessly by setting boundaries and communicating your intentions.
Stay committed to mindful eating by reminding yourself of its benefits, practicing self-compassion, and celebrating small victories to a healthier relationship with food.
Full body awareness
Ready to take your mindful eating to the next level?
Book a free consultation with one of our nutrition experts, who can provide a personalized meal plan and additional step-by-step guidance to help you enjoy your food and reach your health and fitness goals.
