Sometimes we overeat because we've become disconnected from food. We eat without thinking, without tasting. When we don't notice what we eat, we're more likely to eat past the point of fullness.
Developing awareness and respect for food can help us eat only when hungry, stop when full, and make food choices that can be part of a healthy approach to weight management.
What is mindful eating?
Mindfulness is a calm mental state achieved by focusing on the present moment. It brings a quietness that helps us notice our bodily sensations, thoughts and feelings. Mindful eating encourages us to fully engage in the process of eating — paying attention to the experience and considering every bite and sip.
It helps us slow down, observe and appreciate, which can play a helpful role in supporting healthy eating habits.
How do I practice mindful eating?
Check in with your hunger
Before you eat, ask yourself: am I truly hungry? Often we eat because we're bored, anxious, or because it's midday. Before reaching for food, pause and tune in to your stomach. Are those genuine hunger signals? Listening to your body, and eating only when it tells you it's truly hungry, is the first step to eating mindfully.
If your body isn't telling you it's hungry, listen to that and do something else instead — if you're bored, try reading a book or going for a walk. If your body is hungry, pay close attention to how that actually feels. Notice the sensations in your stomach. Getting to know this feeling will help you better identify when you're eating for reasons other than hunger.
Sit down to eat without distraction
When we eat while watching Netflix, or snack standing up in the kitchen, we can't be fully present. This can lead to overeating. Remove distractions and sit down with your plate in front of you.
Look
Take a few seconds to look closely at your meal. Notice the colours, the textures, the shapes. Taking time to prepare meals that engage your senses makes it easier to enjoy and appreciate what you eat.
Smell
Close your eyes and bring your face close to your plate. Take a few deep breaths and notice the aromas.
Taste
Keeping your eyes closed, take one small piece of food and place it slowly in your mouth. Let it sit on your tongue for a moment. Chew slowly, noticing the flavours and textures.
Eat slowly
Take your time with the meal. Eat slowly and intentionally, continuing to notice the tastes, textures and smells with every bite. Because it takes around 20 minutes for your stomach to signal fullness to your brain, eating too quickly can mean you overeat before that signal arrives. Eating slowly gives your body the chance to tell you when you've had enough.
By eating mindfully, you focus your attention and slow down, turning eating into an intentional act rather than an automatic one. It helps you to discern when you are really hungry and also when you are really full. Eating can become a blessing instead of something that sabotages our weight loss.
Take time today to focus on your eating with consideration and thought.
