Research shows that mindful eating can help reduce stress, improve gut health and bolster self-esteem.
But can you practice it while trying to lose weight?
Mindful eating is an increasingly popular practice.
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It involves being truly present with your meals and tuning in to all five senses while eating.
Listening to the crunch of an apple.
Tasting the depth of flavor in a sandwich.
Noticing the feeling of salivation as you eat a piece of chocolate.
Oftentimes, we eat on-the-go or squeeze in a quick lunch while working.
We are generally very disconnected from the eating experience and out of touch with our body’s sensations.
But is that contrary to the foundation of mindful eating?
What Is Mindful Eating?
When applying this to food, it means being intentionally present with your eating experience without judgment.
With food judgments being so common in ourdiet-culture-steeped society, inviting in a spirit of non-judgment can take practice.
Practicing mindful eating may require reflection on your own food rules and deeply ingrained food beliefs.
However, doing so has the potential to greatly improve your relationship with food.
Health Benefits of Mindful Eating
Mindful eating can have numerous benefits on mental and physical health.
In short, it can help you grow in your connection to your body.
Mindful Eating and Weight Loss
At its core, mindful eating is not about weight loss.
It is about the present-moment experience, not the outcome.
Become mindful of what has conditioned you to believe thinner is better.
Become mindful of what you hope to achieve from weight loss.
All of these can be addressed without centering on weight.
How to Practice Mindful Eating
Practicing mindful eating may sound great, but where do you begin?
A good place to start is setting aside time to truly focus on the meal experience.
If it’s possible for you, try setting aside 30 minutes for your meal.
Notice the texture, flavor and temperature of the food.
Notice how your body feels while eating the food.
Soto says, “I would recommend trying to be as present as possible in the meal.
If you are with family and friends, no phones or distractions.
Focus on enjoying the moment.
If alone, focus on tasting the foods, feeling the textures and savoring it.
Be mindful of how you feel eating the food.
Maybe it brings up fears.
Maybe you feel out of control with the food.
Continue to allow yourself to eat it.
Remember to bring in a spirit of non-judgment toward both your food choices and your weight.
