Here’s Why You Really Should Make a Point to Eat Mindfully (and How to Do It)

The Benefits of Mindful Eating

Mindful eating has become a popular trend, and for good reason. Taking time to slowly savor your food, without distraction, has been shown to provide a variety of benefits.

Better Digestion

When you eat while distracted, you tend to swallow larger bites and gulp down your food. This can lead to digestive issues like acid reflux, bloating, and stomach cramps. Mindful eating encourages chewing thoroughly and pacing yourself, which gives your body time to properly break down the food.

Less Overeating

It takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, it’s easy to overeat before this signal kicks in. By eating slowly without distraction, you give your body time to recognize fullness cues.

More Enjoyment

Have you ever finished a meal only to realize you barely tasted it? Mindful eating fixes that. By focusing fully on your food – its flavors, textures, smells – you increase your enjoyment and satisfaction.

How to Practice Mindful Eating

Remove Distractions

Don’t eat while watching TV, looking at your phone or computer, or doing other activities. Set aside dedicated time to sit down and focus only on your food.

Slow Down

Put down your fork between bites. Chew each bite thoroughly – 20 to 30 times! Notice the flavors and how the food feels in your mouth. Go slowly to check in with your hunger and fullness levels as you eat.

Use Your Senses

Before you begin eating, take a moment to appreciate the visual presentation of your food. As you take those slow bites, tune into the different textures and complex layers of flavors.

Pause Between Bites

Place your utensils down completely between each bite. Check in with your body – are you still hungry? Starting to feel satisfied? Try waiting at least 30 seconds before taking another bite.

Express Gratitude

Before or after you eat, take a quiet moment to feel gratitude for the food nourishing your body. Appreciate all the people and effort that went into bringing this meal to your table.

Frequently Asked Questions

What are the benefits of mindful eating?

Mindful eating aids digestion, prevents overeating, increases enjoyment of food, and more.

How do you practice mindful eating?

Eat slowly without distractions, chew thoroughly, use all your senses, pause between bites, and express gratitude for your food.

Is mindful eating effective for weight loss?

Yes, by preventing overeating and increasing awareness of hunger and fullness cues, mindful eating can aid sustainable weight loss.

What should you not do while eating mindfully?

Avoid distractions like TV, phones, computers, reading, or talking while eating mindfully. Just focus on your food.

How long should a mindful eating meal last?

There’s no set time, but plan for at least 20-30 minutes for a mindful meal to allow for thorough chewing, pausing between bites, and eating at a slow pace.