Mindful Eating: Find Joy and Balance in Every Bite

Food plays a central role in our lives, offering joy, comfort, and the essential fuel our bodies need. However, our relationship with food can sometimes lead to challenges like guilt, poor body image, binge eating, and anxiety. I have personally grappled with these issues for as long as I can remember.

Mindful eating has been a crucial tool in regaining control over my eating habits and developing a healthier relationship with food. In this article, I'd like to share four tips that have guided me on my journey towards mindful eating and can be easily implemented!

Listen to Your Body, Not Your Mind

Our minds are often teeming with cravings, judgments, and external influences, which can make it difficult to understand what our bodies truly need. Before every meal, pause to check in with your body. Are you experiencing real hunger, or are you eating out of boredom, stress, or habit?

Tuning into your body's hunger and fullness cues allows you to approach eating with intention and moderation, resulting in less over-eating, food guilt, and other associated feelings. Using the hunger scale, ranging from 1 (starving) to 10 (stuffed), can be a helpful guide. Aim to start eating when you're at a 3 or 4 (moderately hungry) and stop when you reach 6 or 7 (satisfied), avoiding overeating to a 10 (uncomfortably full). This practice will help you become more attuned to your body's signals and make better food choices.

Eliminate Distractions While Eating

Multitasking while eating has become the norm for many of us, whether it's scrolling through Instagram, checking emails, or watching TV. This divided attention can detract from the eating experience and disrupt your body's cues. Even eating while standing or walking can be distracting. Create a designated sitting area for meals and consider this time sacred, free from external distractions.

Prepare Your Body to Eat

In today's busy world with our busy schedules, many of us develop a habit of rushing to squeeze in a meal, which doesn't allow the body enough time to register hunger and fullness cues or fully savor the meal. I encourage you to take on the practice of taking a few deep, mindful breaths before eating. This simple act will transition you from a state of stress or distraction to a more relaxed and mindful state.

Deep breathing also engages the parasympathetic nervous system, responsible for rest and digestion. When you're in this state, your body can better absorb nutrients and digest food efficiently. The next time you have a meal in front of you, take a few deep breaths and express gratitude for the opportunity to nourish your body with the food before you.

Chew Your Food!

Now that you've learned to slow down before you eat, let's discuss slowing down while eating. Many of us rush through our meals, barely chewing before swallowing (guilty). This hasty eating style can lead to poor digestion and overeating, as it takes time for your body to signal fullness. Consciously make an effort to chew your food thoroughly.

As silly as this may sound, chewing well not only aids digestion but also allows you to relish the taste and texture of what you're eating. This gives your body time to process the food properly and send the signal that you're satisfied.

Incorporating these mindful eating practices into your daily life can help you develop more control over your eating habits and can help to regain a harmonious relationship with food. Embrace these techniques, and savor the journey to mindful eating!

Disclaimer: these are just tips that have helped me in the past. I am not a professional nutritionist or dietician. If you are struggling with disordered eating please seek help from a professional!