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Introduction

Eating mindfully has become an increasingly popular concept over the past few years. Mindful eating is all about being fully present and engaged with your food – savoring each bite while also listening to physical hunger and fullness cues.

Practicing mindful eating can provide many benefits, from reducing overeating and improving digestion, to decreasing stress levels and cultivating gratitude. Follow these:

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10 Tips to Become a More Mindful Eater

1. Slow Down

Instead of rushing through your meal, take the time to appreciate each step of the eating process. Notice the colors, textures, flavors and aromas. Chew slowly and thoroughly, putting your utensil down between bites. Taking your time helps promote satiety and prevents overeating.

2. Minimize Distractions

Avoid eating while multitasking. Turn off the TV, put away your phone, close your computer and make mealtimes technology-free. When you’re distracted, you’re more likely to overeat. Be fully present during meals to cultivate gratitude and enjoyment of your food.

3. Check In With Your Stomach

Start meals by quietly checking in with your stomach. On a scale of 1-10, how hungry are you right now? Listening to these physical hunger cues can prevent reactive or emotional eating. Throughout your meal, continue to check in with your fullness level. Stop when you feel 80% full or when your hunger level drops to around 3-4.

4. Challenge “Autopilot” Eating

Many of us go into autopilot mode when eating, grabbing food without conscious thought. Challenge this by bringing more awareness to when, what, why and how much you’re eating. Notice if you’re eating based on emotions, time of day or food cues. Is your body truly hungry for food or are you just stressed or bored?

5. Appreciate Food With All Your Senses

Engage all five senses while eating. Notice the sound of crunchiness as you bite into an apple. Feel the heat of soup warming your mouth. Breathe in the aroma of fresh basil. Allow the food to fully land on your taste buds, identifying sweet, salty, sour and bitter tastes. This sensory experience promotes satisfaction.

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6. Focus on Flavor

Instead of seeing food as just fuel or something to be consumed quickly, bring attention to flavor. Notice layers of taste – pick out individual spices and ingredients. Savoring flavor leads to greater enjoyment of your meal.

7. Eat Without Distractions

Serve food on plain white plates and eliminate external distractions during meals. This removes visual excitement, allowing you to focus on the eating experience. You’ll also be able to better listen to hunger and fullness cues without distraction.

8. Pause Before Getting Seconds

Check in with your fullness before immediately grabbing more food. Wait 2-3 minutes while drinking water. This pause helps you determine if your body truly needs more food or if your eyes are just bigger than your stomach.

9. Avoid Eating Standing Up

Always sit down while eating meals. Standing up while eating encourages a rushed, distracted experience. Sitting promotes proper digestion and increased feelings of satisfaction. You’ll also be less likely to overeat.

10. Cultivate Gratitude

Before or during the meal, take a moment to cultivate gratitude for the food you’re about to eat. Think about the journey the food made to get to your plate, from the farmer to packers to the grocer. This practice increases enjoyment and satisfaction of your meal.

Conclusion

The key to mindful eating is being fully present and engaged with your food and your body’s hunger signals. By eating slowly, minimizing distractions, and bringing your awareness to flavor and gratitude, you can decrease overeating while increasing enjoyment. With practice, mindful eating allows you to regain control over food instead of mindlessly consuming.

I’d love to hear from you in the comments below.  Share your experiences with others, make suggestions, comments, or post to your favorite social media to spread the word.  Either way, thanks for reading!

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Frequently Asked Questions About Mindful Eating

Mindful eating is the practice of being fully engaged and present with your food. Here are answers to the top 5 most frequently asked questions about mindful eating:

1. What are the benefits of mindful eating?

The benefits of mindful eating include improved digestion, reduced overeating, weight loss or maintenance, decreased stress and cultivation of gratitude. It also allows you to reconnect with your body’s natural hunger signals.

2. Do you have to eat slowly to practice mindful eating?

While slowing down is part of mindful eating, it’s more about being fully focused and engaged with each bite. Notice textures, flavors and aromas while checking in with your stomach to feel hunger and fullness. The speed you eat naturally slows down when you’re eating mindfully.

3. Can mindful eating help with emotional eating?

Yes, mindful eating helps interrupt the autopilot of emotional eating by bringing more awareness to your habits, triggers and physical hunger cues. The increased presence and focus makes you less likely to overeat or eat for emotional reasons rather than physical hunger.

4. How do I get started with mindful eating?

Start by designating 1-2 meals each day to practice mindful eating. Turn off distractions, sit down and take small bites, chewing thoroughly. Check in with your hunger and fullness levels. Set reminders to recenter your focus if your mind wanders. Observe without judgement and be patient as you cultivate this new skill.

5. Doesn’t mindful eating take a long time?

When first starting out, a mindful meal may take a bit longer. But once the behavior becomes habit, mindful eating doesn’t actually take much additional time. The benefits gained from improved health, reduced stress and more enjoyment of food make the extra effort worthwhile.

Practicing mindful eating offers profound benefits and allows you to reconnect with food in a healthier way. Try incorporating a few of the tips at your next meal to start cultivating more presence and gratitude at the table. Soon, mindful eating can become second nature.