The Simplest Way to Transform Your Eating Habits: Mindful Eating

Photo by Ángel Navarro on Unsplash

When it comes to improving your diet, do you often get lost in the weeds?    

“Are potatoes fattening?”

“Is a post-workout protein shake essential?”

“Keto vs. Paleo vs. Low Carb – which is the right way to lose weight?!”

It’s easy to get caught up in these details and completely overlook a much more fundamental aspect of healthy eating: how you eat.

In fact, it's common to eat while distracted, like in the car, or zoned out in front of the TV, or while watching another guru YouTube video.    

We've been taught to focus on what we eat, not how we eat.    

This is a problem because…

Mindful eating can be a powerful catalyst for transformation.    

Instead of obsessing over which foods, how often, and which portions (all important, but often overwhelming), slowing down your eating pace is a simple way to start feeling better, both physically and mentally.    

Here's why it works:

1. Your body's satiety signals take about 20 minutes to kick in. Eating slowly allows your body to accurately register fullness, preventing overeating.    

2. Savouring your food leads to greater satisfaction with smaller portions, reducing feelings of deprivation.    

   
   

The challenge? Slowing down is hard!    

But progress, not perfection, is the goal.

Consider dedicating a month to mastering this habit.

Here are some practical tips to get started. Try them individually, or take on a 30-day slow-eating challenge:

• Take a breath: Pause before eating. Take one breath, one bite, then another breath. Focus on one bite, one breath at a time.    

• Add one minute per meal: Time your meal and try to extend it by one minute each day.

• Do something between bites: Put down your utensils, take a sip of water, or engage in conversation.    

• Savour your food: Pay attention to the taste, texture, and aroma of each bite.    

• Notice what affects your eating speed: Be aware of how factors like silence or background music influence your pace. Some people find that listening to a 20-minute slow-eating playlist can be helpful    

• A simple rule: Don't put more food on your fork until you've swallowed what's already in your mouth!

  Give slow eating a try! Your body (and mind) will thank you.