How to Lose Weight with Mindful Eating?

When it comes to losing weight, most of us immediately think of starving and obsessively counting every single calorie. Well, guess what? I’m here to rock your world because believe it or not, you don’t have to torture yourself just to take off a few pounds. Today, we are going to learn about a game-changing approach, a method that lets you savor every bite of your meal while still achieving your weight loss goals. Welcome to the practice of mindful eating.

You can also read : 4 Recipes That Will Help You Remove Belly Fat

What is Mindful Eating?

Mindful eating is all about paying attention to your food and the act of eating. So, instead of gobbling down meals in front of the TV or while scrolling down your Instagram, you fully focus on the flavors, textures, and your body’s hunger. According to a study in Obesity Reviews, mindful eating can help reduce overeating and improve weight management by increasing awareness of emotional and physical hunger [1]. Based on another study, including mindful eating applications to nutritional interventions had a more significant impact on eating behaviors than following a diet [2].

Why does Mindful Eating for Weight Loss Work?

Now, some of you might wonder what is the science behind this approach and is it really effective? In other words, why and how does mindful eating for weight loss work?

• It Helps You Listen to Your Body

Have you ever said “oh my god I feel so stuffed!” after eating a tasty meal? Well, that often happens because we tend to eat past the point our body requires just to satisfy our mind! It’s like, you know you’re full but there is more left in the plate, or you feel like you’d regret it if you don’t fill up on that yummy piece of art in front of you, so you keep on eating. That’s where mindful eating can be a game-changer. Mindful eating teaches you to recognize when you’re truly hungry and when you’re full. A study published by Diabetics Spectrum revealed that mindful eaters tend to consume fewer calories because they stop eating when they feel satisfied, not stuffed [3].

• You Can Enjoy Your Food Better

When you savor your meals and really taste every bite you take, you can enjoy it better; so, you’re less likely to crave unhealthy snacks later. In fact, focusing on your food enhances satisfaction, reducing the need for large portions or second helpings.

• Mindful Eating and the Way it Effects your Body

Mindful eating isn’t just a trend. It has been backed up by solid research. According to a study by Harvard Health Publishing, mindfulness reduces cortisol levels (the stress hormone) that often triggers emotional eating [4].

How to Start Mindful Eating for Weight Loss

Here are a few tips to help you eat mindfully to lose weight

• Eat without any distraction

No screens, no multitasking. Dedicate a small part of your day to eating your meal and eating your meal only. Sit down, take a deep breath, and focus solely on your food.

• Chew slowly

Chew each bite at least 20 times. This might sound like too much work, but chewing slowly helps you digest better and gives your brain enough time to realize you’re full.

• Engage all your senses

Notice the colors, smells, and textures of your food. Ask yourself. This sensory engagement naturally slows down eating and prevents overeating.

• Make a food journal

One way to control cravings with mindfulness is to start writing a food journal. Write down what you eat, why you’re eating, and how you feel afterward. This builds awareness of emotional eating patterns. So, when you crave something out of the blue, you would know why it’s happening and whether you should cave in or not.

• Use Smaller Plates

A 2016 study published by Cornell Food and Brand Lab found that people who use smaller plates naturally eat less without feeling deprived. When you see your plate half full, you’d feel like you are forbidding yourself of eating more, but when you use a smaller plate and fill it up, you can manipulate your brain and kill all those cravings.

• Take Breaks During Meals

Pause halfway through your meal to check in with your hunger level. Ask yourself, “Am I still hungry, or am I eating out of habit?”

How to Stay Consistent with Mindful Eating?

If you’re looking for real results you need to understand that consistency is key. Here’s how to make mindful eating a habit:

• Set Reminders: Place sticky notes on your fridge or dining table reminding you to eat mindfully.
• Start Small: Practice mindfulness during one meal a day, then gradually expand.
• Join a community: Share your journey with friends or online groups to stay motivated.

FAQ

Reference

[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC4046117/
[2] https://www.researchgate.net/publication/373747923
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/
[4] https://www.health.harvard.edu/staying-healthy/mindful-eating
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC3607652/