The Benefits of Mindful Eating and How to Get Started
Do you find yourself eating without really paying attention to what you're consuming? Or perhaps not truly understanding the various foods that you prepare? Well, this is where mindful eating can make a small but mighty difference to your lifestyle. It’s time to become more aware of the things you eat to result in healthier choices.
Harvard University describes mindful eating as ‘focusing on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgement’. We think that’s a good way to define it too, as it considers the emotion behind food without discarding it solely on the basis of whether it’s healthy or not.
By practising mindful eating, you can also develop a healthier relationship with food and improve your overall well-being through the accurate perspective of what makes you feel good. That’s why we’re going to discuss the benefits of mindful eating and how to start incorporating it into your daily routine in a positive way.
What is mindful eating?
Mindful eating is the practice of paying attention to the present moment while eating, without judgement. It involves using all of your senses to fully experience the taste, texture, and aroma of your food while enjoying it. By being fully present and aware while eating, you can better tune in to your body's hunger and fullness cues, make healthier food choices, and enjoy your meals more fully.
Essentially, mindful eating can be summarised as the complete appreciation of the meal in front of you and being aware of the cognitive response from food. The impact of mindful eating can present positive changes to your lifestyle, relationships, and overall health and well-being. The best part? Everyone can do it.
The benefits of mindful eating
Mindful eating has numerous benefits for both physical and mental health. One of the most impactful is how it helps with weight management, as it allows you to tune in to your body's hunger and fullness cues in order to make healthier and more conscious food choices.
Mindful eating can also improve digestion and reduce digestive issues, as you are more likely to chew your food thoroughly and eat at a slower pace. In fact, according to Healthline, eating slowly helps to make you feel fuller, decreases calorie intake, and improves digestion.
Just as importantly, practising mindful eating can reduce stress and anxiety around food, as well as increase overall enjoyment and satisfaction with meals. Developing a healthy relationship with food benefits other aspects of your life outside your diet. This could include feeling more relaxed in life, with lower levels of stress and anxiety.
How to get started with mindful eating
To start practising mindful eating, begin by setting aside distractions during meal times. Turn off the TV, put away your phone, and focus solely on the food in front of you and the people around you. Take a few deep breaths before beginning to eat, and pay attention to the smells, textures, and flavours of your food. Chew slowly and thoroughly, and pause between bites to check in with your body's hunger and fullness cues.
Over time, this process should begin to feel second nature and will become an experience where you can enjoy tranquillity and mindfulness in an often busy world. Remember that as mindful eating is a new way of experiencing meal times, it will initially feel like a strange process. However, with practice, it can become a natural and enjoyable part of your daily routine.
Tips for practising mindful eating
Practising mindful eating can be a powerful tool for improving your relationship with food and promoting overall health and well-being. Here are some tips to help you get started:
Set aside distractions during meal times
Take a few deep breaths before beginning to eat
Pay attention to the smells, textures, and flavours of your food
Chew slowly and thoroughly
Pause between bites to check in with your body's hunger and fullness cues
Keep a food journal to track your progress and reflect on your eating habits.
Mindful eating is a practice, so be patient with yourself and enjoy the process.
Overcoming common challenges
While mindful eating can be a powerful tool for improving your relationship with food, it can also present some challenges. One common challenge is the temptation to eat quickly or mindlessly, especially when you're busy or distracted.
Another challenge is dealing with cravings or emotional eating triggers. To overcome these challenges, it can be helpful to practise self-compassion and remind yourself that mindful eating is a process, not a perfect practice. You can also try incorporating mindfulness techniques like deep breathing or meditation into your daily routine to help you stay present and focused during meal times.
Together we achieve more
Mindful eating offers numerous benefits for both physical and mental well-being. By paying attention to the present moment while eating and using all of your senses to fully experience your food, you can make healthier choices, improve digestion, manage weight more effectively, and even reduce stress and anxiety around food. To get started with mindful eating, set aside distractions, focus on the food in front of you, chew slowly and thoroughly, and check in with your body's hunger and fullness cues.
However, while this sounds simple in theory, the reality is that it’s a genuine challenge; especially if you’re doing it alone. To get the most out of mindful eating, consider working with a health and wellbeing coach. We go on the journey with you while supporting, guiding and motivating you every step of the way. It makes a huge difference and together, we achieve more.
Get in touch for a free chat to find out how we can help to make you the best version of yourself.