The Power of Mindful Eating – Transform Your Relationship with Food
Feb 5, 2025 mindpumpWhen it comes to my eating habits, if not kept under control, I have an endless pit of a stomach. I can scarf down meals and skyrocket my caloric intake without breaking a sweat. It is very easy for all of us to mindlessly eat while we watch TV, or scroll through our phones. What we need is to approach our eating habits in a mindful way that allows us to be more present and aware of what we are doing.
What Is Mindful Eating?
Mindful eating is really about bringing awareness to the way you eat. It’s not about changing what you are eating necessarily, but fully experiencing the meal and being present so you can notice true hunger and fullness cues. Over time, the more you practice being mindful eating, the better you get at stopping when you are actually full, appreciating the food you are eating, making more intentional choices that align with your goals, and not just eating out of boredom.
How to Eat Mindfully
No Distractions – Don’t eat while you are on your phone, or watching TV. Focus on one thing and one thing only; your meal. When you actually take the time to enjoy what you are eating you savor the food more, but you also realize your satiety signals come sooner than you think.
Chew Slowly – I have definitely not come close to mastering this, but we should be aiming to chew our food slowly. Especially if it’s tasty food, it becomes far too easy to scarf down the whole thing. My friends always laugh at me because I finished 10 minutes before anyone else at the table. By slowing down the food it gives us more time for our leptin hormones to signal we are full. The goal should be to eat until you are at a 7 or 8 out of 10 on fullness.
Hunger Check – I usually use this before heading to the kitchen. Are you actually hungry? Before you grab the chips ask yourself “would I eat a plate of veggies or a plain potato right now?” If the answer is no then you are not truly hungry. If you were truly hungry, you should be more willing to eat a wider array of foods.
Gratitude – This may sound silly but it can actually go a long way to appreciate your food. Where did it come from? What effort did you or your significant other take to prepare this? How is it nourishing your body? Taking this time allows you to savor each bite and be more present.
The Benefits of Mindful Eating
Mindful eating can:
- Reduce overeating and emotional eating.
- Help you lose or maintain weight without restrictive dieting.
- Improve digestion by encouraging slower, more deliberate eating.
- Strengthen your connection to your body’s needs.
The important thing to note here is mindful eating isn’t about reaching some end goal. It’s about the intention required to get there. It’s about appreciating slowing down, and changing your relationship with food. Start small, and over time you will find your appreciation gets better and better.
