Last updated: October 10, 2024

Developing mindful eating habits seems simple, but did you know it can be one of the most powerful ways to get weight loss results and keep the weight off? I am a wellness counselor with certification from Cornell University. I use my training to teach others how to eat mindfully. In this article I will break down why mindful eating is beneficial and how to practice mindful eating.

We will also take a look at the best techniques to use in order to be successful on your mindful eating journey. With mindful eating you can discover a new way of looking at food, and a higher sense of enjoyment of healthy foods. And the best part is you can start right now!

Can Mindful Eating Help?

Mindful eating can help you lose weight, create a better relationship with food, and it can also help you create a better relationship with yourself. Mindful eating encourages deeper fulfilment, greater gratitude, and has been known to help with anxiety, stress reduction, and improve gastrointestinal issues. CNN health experts say that mindful eating can be put into place as a daily habit in nearly everyone’s life because it is super versatile.

Does Mindful Eating Work?

This is a big question many people want to know because mindful eating can sound a bit too good to be true. We live in a world that tells us to push ourselves to the limit, so stopping the strict rules and diets can seem to go against our better judgement.

But diets don’t work. You probably have tried many diets before without success. So even if you are skeptical if mindful eating works, then I urge you to keep learning and give it a try. I think you will be pleasantly surprised.

Does Mindful Eating Cause Weight Gain?

I think if you are on a very restrictive diet then when you stop that restriction you would probably gain weight. This would likely happen whether you are eating mindfully or not. In the long run, mindful eating should not cause weight gain. Mindful eating is thought to be a very positive way to control weight in a balanced and healthy state.

How Do I Start Eating Mindfully?

The first way you can start to eat mindfully is beginning with your senses. During your next meal, try to tune into how your food looks, smells, tastes, and how you feel when you are eating it. Pay attention after eating the food too.

When we pay attention, we not only enjoy the food more through all our senses, we also learn what foods our body enjoys and rejects. If you are feeling not so great, bloated, tired or “off” after a meal – it may be time to look at taking something out of your diet. You can learn more on how to do this with an elimination diet for better health.

Additionally, it is important to cut out distractions when eating as suggested by Harvard Medical School. This is an easy way to begin eating mindfully right away.

Mindful Eating Techniques

Let’s review some key aspects of mindful eating that will help you get started with understanding how to practice mindful eating.

1 – Use a Mindful Eating Approach

The mindful eating approach is about letting go of the old habits of dieting. This includes counting, weighing, restriction, and judgement. Then it is about deciding to create a more balanced approach that cultivates deeper awareness of who you are, what you want your health to be, and how you will get there appropriately without dieting.

It is also about developing a sense of comfortability in your body and your mind. This is super important for self-esteem, self-acceptance, and overall fulfilment of your life.

2 – No Distractions (Electronics) While Eating

A simple example of mindful eating can be deciding to step away from your electronics during meals and snacks. This means even your phone.

We are often extremely distracted while we eat. We often eat our meals too fast causing digestion problems, and we also do not savor our food nor enjoy it as much as we should.

Many times we do not pay attention to our bodily cues that tell us when we are full. This leads to overeating and feeling dissatisfied after a meal.

3 – Implement the Best Mindful Eating Habits for Success

Here are some mindful eating habits that I give my virtual wellness counseling clients to try when they are just starting mindful eating.

1. Sit at a table or bar to eat and leave all distractions off – including TVs and cell phones.
2. Ask yourself these mindful eating questions before starting your meal.
3. You don’t have to clean your plate! Once you start feeling the cues of fullness, pause. Usually, it takes at least five minutes for your brain to catch up with the stomach. Save your leftovers if you feel wasteful for a snack.
4. Start paying closer attention to where your food comes form. When we are more deeply aware of the sources of our food, we usually find a deeper appreciation for it. This makes us find more joy and contentment in our meals.

Are you ready to implement a mindful eating practice?

Mindful eating techniques go a bit further than just daily habits. Mindful eating techniques are about creating a deeper awareness of how you think about, respond, and relate to food.

I coined my five pillars of mindful eating years ago, and I have taught many students in my Mindful Elimination Program and my wellness counseling clients how to use them to not only uncover better eating habits, but to also create better habits across all areas of their lives.

Finally, before you go be sure to get your FREE Mindfulness Workbook (which includes a mindful eating worksheet) to help you even further in getting started on your mindful eating journey. Just click the button below to get it.