What is Mindful Eating and Why is it Important?

Mindful eating is an approach to food where you are fully present when experiencing and making decisions about food.

Nowadays, we are all so distracted when eating. We mindlessly overeat and often use food for reasons other than actual hunger (i.e., cope with unpleasant emotions, fill a void, deal with stress, etc.).

Mindful eating is not a diet. It is not about restricting yourself or calorie counting. It’s staying present and paying attention to what your body tells you it needs and feels. 

This post covers what mindful eating is, what the benefits are, and mindful eating exercise to try. 

Related posts: 16 Relaxing Mindfulness Activities for Adults

What is mindful eating?

Mindful eating is the act of being present while eating and paying attention to all experiences with eating and food – cravings, hunger, taste, etc.

It’s eating with purpose and acknowledging how your body feels while you eat. 

You’re acknowledging and accepting without pressing judgment on what your body needs.

Unlike a diet, which focuses on the rules of eating, mindful eating is about being present and listening to your body. 

What are the benefits?

• Prevents binge eating. Eating slowly and mindfully helps you take inventory of how you feel whilst eating. You are more attuned to your body and when it feels full. 

• Improves mood and puts in a positive state. Mindfulness keeps you in the present and forces you to take a break from the rush of the day. 

• Changes your relationship with food. You become more attuned to your body, which will help you notice when you’re turning to food for reasons other than hunger. 

• Improves your digestion by eating slower. It can take up to 20 minutes for your brain to recognize that it’s full, which is why eating slowly helps you regulate your intake better. 

• Gain a greater appreciation for your food, how it tastes, smells, makes your body feel. You get to fully enjoy your food and what it does for your body.

• Weight Loss. You pay more attention to when your body is actually hungry and full versus eating just to eat. This helps lessen the number of times you overeat. 

Mindful eating exercises

• Reduce the distractions when eating. Avoid multitasking while eating. Turn off all electronics and pay attention to your meal (no phones, no TV, etc.).

• Tune into your body and your hunger. Eat based on when your body tells you it is hungry. Use your body’s natural cues to decide when to start and finish eating instead of using the amount left on your plate as a cue.

• Stop and look at the food in front of you. Notice how everything smells, how it looks, the ingredients used in your meal. What’s your reaction to the food in front of you? How do you feel about it?

• Put your utensils down between bites. Slow down your eating and with each bite, notice the texture, taste, and how it feels. How does your body feel after each bite? 

• Eat slowly. Chew your food thoroughly. Take in the entire eating experience and note how your body feels as you continue eating. Are you feeling fuller? Are you satisfied with the food?

• Notice how you respond to food without judgment. How does your body feel while eating the food? Is it energizing you? Or making you feel sluggish?

• Express gratitude towards your food. Take a moment to feel grateful for your food—express gratitude for the opportunity to experience and enjoy the food in front of you. 

Related posts: The Negative Effects of Sugar on Your Body

Subscribe

Wanna know the best way to stay up to date with all the latest posts? Subscribe to receive my bi-weekly newsletter highlighting my latest blog posts and sharing life updates that I may not write about in the blog!