Close
Photo: Getty Images
Mindful eating is an increasingly popular practice. It involves being truly present with your meals and tuning in to all five senses while eating. Listening to the crunch of an apple. Tasting the depth of flavor in a sandwich. Noticing the feeling of salivation as you eat a piece of chocolate. Oftentimes, we eat on-the-go or squeeze in a quick lunch while working. We are generally very disconnected from the eating experience and out of touch with our body’s sensations. When peoplestart practicing mindful eating, they may do so with the intention of getting healthier and even losing weight. But is that contrary to the foundation of mindful eating? In this article, we’ll share what mindful eating is, the benefits of mindful eating and whether it can be practiced while trying to lose weight.
What Is Mindful Eating?
Health Benefits of Mindful Eating
Mindful eating can have numerous benefits on mental and physical health. It can help improve digestive health, as found in a 2019 review inIntegrative Medicine, since stress and gut health are very interconnected. It can also promote self-trust, as you are making food decisions that feel good for you rather than relying on a diet’s external rules and restrictions. In short, it can help you grow in your connection to your body. Mindful eating is also a promising component of treatment for eating disorders, chronic dieting and binge eating, but more research is needed to clarify the existing findings.
Mindful Eating and Weight Loss
At its core, mindful eating is not about weight loss. It is about the present-moment experience, not the outcome. It is an opportunity to approach weight with a nonjudgmental stance.Dalina Soto, M.A., RD, LDN, owner and founder of Your Latina Nutrition, says, “I would suggest looking beyond the ‘weight loss’ and focusing on the real health behaviors that you can achieve, such as understanding your body’s hunger and fullness cues, having more satisfying meals and promoting mental health.” Become mindful of what has conditioned you to believe thinner is better. Become mindful of what you hope to achieve from weight loss. Is it health? Confidence? Desirability? All of these can be addressed without centering on weight. Research, including a 2018 review inSAGE Open, has shown that focusing on health-promoting behaviors rather than weight helps improve health outcomes regardless of weight change. AHealth at Every Size approachhas also been shown to improve psychological markers of health, including self esteem, depression and body image.
How to Practice Mindful Eating
Bottom Line
Mindful eating has the potential to greatly improve your physical and mental well-being, including your relationship with food. Remember to bring in a spirit of non-judgment toward both your food choices and your weight. When we can make peace with food and our bodies in this way, we canreduce daily stressand promote better self esteem.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
