It’s easy to fall into the trap of overeating, and it can happen for all sorts of reasons. Maybe you’re eating too fast, or you don’t want to leave any food behind on your plate. Emotional eating, stress, or even just being distracted while eating can also lead to consuming more than your body really needs. Recognizing these triggers is the first step in making more mindful eating choices and breaking the cycle of overeating.
So, what exactly does mindful eating mean, and how can you practice it? Mindful eating is all about being intentional—paying attention to your thoughts, emotions, and physical sensations while you eat. It means fully experiencing your food, using all of your senses, and truly savoring each bite. By doing this, you’re not only making healthier choices but also ensuring that the food you eat nourishes both your body and mind.
To practice mindful eating, focus on the food in front of you, tune into your internal cues, and become aware of how your body responds to those cues. Mindful eating is about asking yourself: What am I eating? Why am I eating it? How much should I eat? And most importantly, how am I eating it? Eating slowly truly is key—your body takes about 20 minutes to signal to your brain that you’re full, so rushing through meals can make it harder to recognize when you’ve had enough. Eating slowly allows you to fully experience the flavors and textures of your food, enhancing your overall enjoyment. Additionally, eating slowly promotes better digestion, as your body has more time to break down food and absorb nutrients effectively.
Mindful eating isn’t just about what you eat, but how you eat. It’s a practice that helps you stay connected to your food, making each meal an opportunity to nourish your body and appreciate the experience. By embracing this mindful approach, you’ll not only avoid overeating but also enhance your overall health and well-being.
Resources:
Mindful Eating 101—A Beginner’s Guide. (2019, June 19). Healthline. https://www.healthline.com/nutrition/mindful-eating-guide
Mindful Eating—The Nutrition Source. (2020, September 14). https://nutritionsource.hsph.harvard.edu/mindful-eating/
Nelson, J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes Spectrum : A Publication of the American Diabetes Association, 30(3), 171–174. https://doi.org/10.2337/ds17-0015
