You’ve learned about the concept of mindfulness, now let’s translate the concept into practice through mindful eating!

Whether you find yourself eating in response to your emotions, environmental food- related cues, such as the sight or smell of food, stress eating, or binge eating, learning  mindful eating techniques can help. 

Mindful eating is about using mindfulness to bring attention to your cravings and physical cues when eating. Bringing your conscious intention to meal time has been shown to improve weight loss, reduce binge eating, and help you feel better overall.

Mindless eating involves eating past the point when you’re full and most often occurs while you’re distracted, like snacking while watching TV. Mindless eating behaviors are associated with weight gain and if continued can result in adverse health outcomes.

Most diets and eating programs don’t work in the long term. Changing your habits, on the other hand, does lead to lasting and sustainable results.

According to Healthline.com, mindful eating involves:

• Eating slowly and without distraction.

• Listening to physical hunger cues and eating only until you're adequately satisfied.

• Distinguishing between actual hunger cues and non-hunger triggers for eating.

• Engaging your senses by noticing colors, smells, sounds, textures, and tastes.

• Learning to cope with guilt and anxiety about food.

• Eating to maintain overall health and well-being.

• Noticing the effects food has on your feelings and figure.

• Appreciating your food.

Make a few small changes today, and before you know it, you’ll be eating more mindfully all the time.