These mindful eating tips will help you reconnect with your body’s hunger signals and enjoy your meals more fully. In today’s fast paced world, it is easy for eating to become a mindless activity. Between grabbing a quick bite on the go, eating whilst scrolling through our phones, or rushing through meals with friends, its easy to lose touch with the experience of eating and the body’s natural hunger signals.
As summer approaches and we are looking to shed some extra body fat, we can look to mindful eating as a useful too to do just that. Mindful eating is a practice that allows us to bring awareness and attention back to our meals. It helps us to better understand our relationship with food. By paying attention to our hunger cues and savouring each bite, we can practice a more enjoyable, balanced and healthy approach to eating.
Read on for tips on how to connect with your body’s needs.
What does it mean to ‘mindfully eat’?
If you’ve ever found yourself mindlessly munching on crisps while watching TV then you might have experienced eating mindlessly. You’re crunching on a tasty snack and before you know it, an episode of your favourite show is over. Your plate is empty, but you feel like you haven’t tasted one bite.
Practicing mindful eating means giving your undivided attention to every crumb of food that you consume. This means being present and consuming food without the distraction of phones, TV or work. It includes paying close attention to how food looks, smells and tastes.
Arguably the most important part, is recognising your hunger and fullness cues. By being more mindful as we eat, we are encouraged to slow down and appreciate the flavours and textures of each bite. The general goal of mindfulness is to become more self-aware. So, when eating mindfully, this awareness is used to make sense of the eating experience. Changing how you eat rather than what you eat can help you find more enjoyment from your food and may help to reduce your overall caloric intake.
Tips to eat mindfully
Savour each bite of your meal
Do you remember when you were younger and adults told you to chew your food thoroughly? Turns out they had a point! By chewing slowly, you give your stomach time to signal to your brain that you are full. This in turn, helps with digestion and allows you to savour the texture and flavours of food. Eating too quickly often leads to overeating, which can then make you feel uncomfortably full or unwell. Slow down and savour the good food!
Minimise distractions while eating
Minimising daily distractions in this ever-evolving world can be hard. With phones ringing and TVs constantly buzzing, the idea of sitting down for 15 minutes with nothing but a plate of food may actually seem unusual. Without distractions however, we are less likely to overeat. Try to keep your focus on the experience of eating and save your multitasking for later!
Acknowledge and make space for your cravings
Cravings are something that everybody has once in a while and sometimes is just needed. Mindful eating teaches you to recognize cravings, pause, and decide of you are actually hungry or just emotional.
Are you wanting to eat because you’re hungry and need fuel?
Or are you wanting to eat because you’re bored, feeling sad, or experiencing stress?
Understanding any emotional triggers behind cravings can help you to identify patterns and make more conscious food choices.
Choose nourishing foods where you can
Adding nourishing foods into your diet wherever you can will fuel your body with vitamins, minerals and increase your fibre intake. A great place to start is with adding more fruits and vegetables to your meals. By savouring the textures and flavours of in-season produce you will not only be fuelling your body, but your mind too.
Be mindful throughout the meal
Before you begin eating, take a moment to check in with yourself and notice how hungry you are. See how you feel physically, mentally and emotionally. By checking in with yourself, you can be brought back to the present moment and set a mindful tone for your meal. Continue to do this as you eat your food.
Engaging in the present moment, even when you are not actively chewing will help with noticing your fullness cues. Between bites put down your knife and fork, take a breath and check in with yourself. If you are still hungry take another bite, chew, and repeat until full.
Mindful eating tips in summary
Incorporating these mindful eating tips can help you develop a healthier, more enjoyable relationship with food. Mindful eating is a powerful tool to help you build a healthier relationship with food. By slowing down, paying attention to your hunger and fullness cues, and savouring each bite, you can transform the way you nourish your body. Start with small steps, like eating without distractions or tuning into how different foods make you feel. Over time, these habits will help you make more intentional choices, enjoy your meals more fully, and improve your overall well-being. Take one meal this week and practice eating mindfully—no distractions, just you and your food. Notice the difference it makes!
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