Let’s face it: mindful eating doesn’t always come easy. Some of us juggle families, jobs and an entire slew of other distractions that keep our mind occupied. Pair this with the fact that food can sometimes act as an emotional crutch, so if we’re feeling a particular way that is less than satisfying, we are more likely to eat mindlessly and impact our weight.

Mindful Eating is Possible

Before we dive into a few different ways you can practice mindful eating, you should first know that it is possible. Just like all factors relating to weight management, mindful eating takes time and practice. We must train our brains to slow down and take a step back from our surroundings. This will help us focus on why we’re eating, how we’re eating, how much and so on.

One other thing to keep in mind is self-compassion. As stated above, food can be a highly emotional crutch for dealing with life circumstances. If you struggle with mindless eating and other types of poor eating behavior, or you feel as though your relationship with food is not what it should be, still be kind to yourself. You are not shameful because of your struggle.

10 Tips to Eat Mindfully

• Recognize Hunger Signals – Hunger isn’t feeling sad, stressed, bored or frustrated. Is your stomach growling? Are you feeling low energy or a bit lightheaded? These are hunger cues that could mean it’s time to eat.
• Eat at the Table – Rather than sitting in front of your television to eat, or driving down the road with food in your mouth, try to eat at a table or other surface that lets you focus on the food in front of you.
• Erase Distractions – Turn off the television, put away your phone or take a break from your current activity. Focus on your plate so you can make healthy choices.
• Chew Your Food Fully – As you begin to eat, pay attention to chewing your food and do so slowly. This will help you savor each bite, pay attention to flavor and give your brain time to register when it’s had enough.
• Re-think Polishing Your Plate – Many of us are mentally trained to think we need to eat everything on our plate. You don’t have to! If you’re feeling full or satisfied, it’s okay to have leftovers. You can eat them another time.
• Give Gratitude – For some, this is a prayer. Before you dive-in to what’s on your plate, take a moment to give thanks for your food, where it has come from and even who you may be enjoying it with. You may perceive mealtime differently.
• Serve-out Portions – If you’re eating from a bag, box, etc., serve out portions first. This will prevent you from overindulging.
• Reflect – Ask yourself, “Why am I eating this food? Am I actually hungry? Does my body need this right now?” This is considered self-awareness.

Remember that mindful eating is simply a tool to help you on your weight management journey. However, it is a tool that will help you learn other valuable lessons along the way. Be patient, kind and honest with yourself. Mindfulness is key!