Mindful Eating - Getting back to “Just Eating” Again
“I wish I could go back to just eating again”. I hear this all-too-often. You’ve tried every diet and weight loss program on the market, you’re hungry, burnt out, and still not losing weight.
Mindful eating is not a diet, but an approach to reconnect with your body and improve your relationship with food. It involves respecting and listening to your body’s natural cues.
Research suggests that mindful eating approaches can be effective as a weight loss strategy (1).
Let’s face it. Food is so much more than just “fuel” for our bodies. A key aspect of mindful eating is to become familiar with the reasons we eat. For many of us, eating is simply built into our routine. We eat in the car on the way to work, in front of our computers and televisions, at the movie theater, sporting events, and other social outings. For others, food is comfort.
No matter the reason, mindful eating involves living in the moment, and shifting your full attention on the experience of eating. Slow down. Focus on the flavors, textures, and the overall way the food makes you feel. This may seem strange, but after years of distracted eating and stressing over Calories, this simple exercise will allow you to truly experience your food again.
Because we want food to nourish our bodies, it is also important to focus on and respect our natural hunger cues. Eat when you feel hungry. Recognize when you are eating for reasons other than hunger. Instead of eating until you feel “stuffed”, eat until you are satisfied. Remember that it may take fifteen minutes for our brains to recognize that we have eaten enough, so eating slowly and savoring the meal is key.
If you feel that you overeat out of boredom or for emotional comfort, keeping a food journal for a few days may help. Keep track of what you ate and why you ate it (Was your stomach growling? Were you bored? Did it just look good?). In addition to this, keep track of how that food made you feel. By doing this, you will start to recognize patterns, which can help you avoid overeating. For example, you may find that you always have a snack if you are near the kitchen, even if you are not hungry. You may strategize to get out of the house or move your activities away from the kitchen to avoid this trigger. If you often eat out of boredom, try finding non-food activities like listening to music, going for a walk, or talking to a friend. Being mindful of why and when we eat is just as important as what we eat!
Drawbacks
Your hunger cues may be off. If you are overweight or obese, are on certain medications, or have certain medical conditions, your hunger hormones may be elevated - talk to your doctor if you are interested in weight loss.
Lack of structured guidelines
Benefits
Step away from “diet culture” - take a break from calorie counting and macronutrient tracking and reconnect with your body
May encourage healthier choices
May increase enjoyment & satisfaction of eating
References:
Carrière, K., Khoury, B., Günak, M. M., & Knäuper, B. (2017). Mindfulness-based interventions for weight loss: a systematic review and meta-analysis. Obesity Reviews, 19(2), 164–177. https://doi.org/10.1111/obr.12623
