Tips for Starting a Mindful Eating Practice

Mindful eating is a hot topic in the health and wellness world right now. But what is it? And more importantly, how can you start a mindful eating practice of your own?

Mindful eating is all about being present during meals and paying attention to your thoughts, emotions, and physical sensations. It’s about savoring your food and being grateful for its nourishment. And it’s about making peace with your body and permitting yourself to enjoy the pleasure of eating. 

In addition, by paying attention to the food itself, you can learn to appreciate the experience of eating and avoid overeating. If you’re interested in starting a mindful eating practice of your own, there are a few simple tips to get you started.

7 Tips for Starting a Mindful Eating Practice

Tips #1: Pay Attention to Your Hunger Cues

Your hunger cues are your body’s way of telling you that it needs nourishment. Unfortunately, many of us have become disconnected from our hunger cues and instead rely on external cues like the clock or our growling stomachs to tell us when to eat. This can lead to overeating or eating when we’re not actually hungry. For example, you may have eaten breakfast because it’s “time” for breakfast, even though your body wasn’t asking for food.

To start eating mindfully, begin by paying attention to your hunger cues. How does your body feel when you’re hungry? Do you get a growling stomach, a headache, or fatigue? Once you know what your hunger cues are, you can start to listen to your body and eat when you’re hungry.

Before you eat, ask yourself if you’re hungry. If you are, great! Sit down and enjoy your meal. If you’re not hungry, try waiting a little while and see if your hunger returns. You may find that you can eat mindfully and without overeating after a short break.

Tip # 2: Plan Ahead

You don’t have to be a mom feeding a whole family to know that meal planning is important. Even living alone, meal planning can help you save time, money, and stress. When you have a plan for what you’re going to eat, you’re less likely to make unhealthy or impulsive choices.

If you know you’re going to be in a situation where it’s tough to make good choices (like being stuck at an airport, for example), pack some healthy snacks to tide you over until you can get something more substantial. This will help you avoid unhealthy airport food and keep your hunger in check until you can sit down for a proper meal.

Tip # 3: Be Present When You Eat

It has recently become normal for people to keep scrolling on their smartphones or to work on their laptops while eating. This is called “mindless eating,” and it’s one of the worst things you can do for your health. When you eat mindlessly, you’re not paying attention to what or how much you’re eating—this can lead to overeating and make it difficult to enjoy your food.

If you find yourself eating mindlessly, there’s no need to beat yourself up. Just try to be more present the next time you eat. Turn off your phone, put away your work, avoid distractions, and focus on your food.

Tip #4: Eat Slowly and Without Distractions

This tip goes hand-in-hand with the previous one. Eating slowly gives you time to savor your food and pay attention to your hunger cues. Eating quickly makes it easy to overeat because you’re not giving your body time to register that it’s full.

To eat slowly, put your utensil down between bites and chew each bite thoroughly. You may also want to set a timer for yourself and see how long it takes you to eat your meal. As you get better at mindful eating, you’ll find that you can eat less and still feel satisfied.

Eating without distractions also allows you to be more present with your food. When you’re not distracted, you can focus on your food’s taste, texture, and smell. This can help you appreciate your meal more and avoid overeating.

Tips #5: Listen to Your Body

When you feel like you want to eat, ask yourself if you’re hungry or eating for another reason (like boredom or stress)? If it’s the latter, try to find a healthier way to cope with that emotion instead of using food. For example, try reading a book or taking a walk if you’re bored. If you’re stressed, try some deep breathing exercises or meditation.

If you’re still unsure if you’re hungry, ask yourself how much food your body needs. Are you looking for a light snack or a full meal? Once you know what your body needs, you can start to listen to its cues and eat accordingly.

Tips #6: Make Half of Your Place Fruits & Veggie

Fill up on fiber-rich plants before you start on other foods—this way, you’ll be less likely to overeat. Fiber helps you feel full and can also help regulate your blood sugar levels.

If you’re not used to eating many fruits and vegetables, add a few more servings to your diet each week. You can incorporate a couple of extra servings into each meal or snack. For example, add a sliced apple to your oatmeal in the morning or eat a side salad with your sandwich at lunch.

As you get used to eating more plants, you can gradually increase your eating amount. Eventually, you’ll be able to fill half of your plate with fruits and vegetables at each meal.

Tips #7: Drink Water throughout the Day

Drink enough water throughout the day, especially with meals, will help you stay hydrated and feel full. When adequately hydrated, your body can better regulate its hunger cues.

Aim to drink eight glasses of water each day. You can also get water from beverages like herbal tea or sparkling water, but avoid sugary drinks like soda or juice at all costs.

If you find it difficult to drink that much water, start by adding an extra glass or two to your daily routine. You can also carry a water bottle with you throughout the day to make it easier to reach your goal.

Conclusion

Put simply, mindful eating is about being present and aware while you’re eating. That means being aware of your hunger cues, your triggers for food cravings, and the taste, smell, and texture of your food. It also means being aware of your emotions and thoughts while eating. Are you starving, or are you just bored? Are you using food as a way to cope with stress or anxiety?

By getting in touch with these factors, you can learn to listen to your body’s natural cues and start eating in a more mindful and satisfying way. These tips can help you begin your journey towards a healthier relationship with food.