What is Mindful Eating?
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Let's talk about mindfulness.
Mindfulness is all the rage these days, celebrated for its ability to decrease stress and promote well-being. But, what exactly is mindfulness? According to Jon Kabat-Zinn, one of the most famous teachers of mindfulness, “Mindfulness means paying attention in a particular way: on purpose, in the present moment and non-judgmentally”.1
Mindfulness means bringing our full attention to the present moment. It involves keeping our thoughts focused on what we are doing now rather than lamenting about the past or worrying about the future. When it comes to eating, practicing mindfulness can have some pretty profound benefits. In fact, research shows that simply practicing mindful eating can result in as much weight loss as conventional diets.2
How do you practice mindfulness?
To practice mindful eating, pay attention to every aspect of the eating experience in a curious, nonjudgmental way. How does the food smell? Does it have any interesting colors or textures? What happens in your mouth when you bring the food closer to your lips? Chew slowly. What’s the consistency of the food like? Its temperature? Its flavors? How do those change as you eat the meal? What about your hunger cues—do you notice when you start to feel satiated?
Bringing your attention to the meal allows you to recognize satiety signals before you’ve consumed too much. This can be done while still fully enjoying the eating experience. A win–win! While it might not be possible to practice mindfulness at every meal, try to do it with at least one meal per day. It may be particularly helpful to practice mindful eating during whichever meal is typically your largest. You’ll likely find that employing this tactic helps you keep your portion sizes down.