Say Goodbye to Dieting and Hello to Mindful Eating

Mindful eating comes from the broader philosophy of mindfulness, a centuries-old practice used since ancient times in many different religions around the world. Intense focus on the individual thoughts, emotions and physical sensations are often considered to be the main tenets of being in a mindful state.

Rather than a reactionary approach, mindfulness harnesses the power of the physical and emotional senses to experience and enjoy the food choices we make.

This helps increase feelings of gratitude, encouraging each of us to make choices that will both satisfy and nourish the body. As we become more aware of our own eating habits, we can begin to take steps towards behavioral changes that are not only beneficial to us, but to the environment around us.

How to Get Started

Mindful eating stems from the body-related sensations, thoughts and feelings we have about the food we consume, all while exercising heightened awareness. Attention must be paid to food choices, both the internal and external cues the body sends to us during and after eating, as well as our physical and emotional responses to them. The goal is to have a more enjoyable meal experience and a thorough understanding of ourselves and our relationship to the food we eat.

Begin by considering the origin of the food you're consuming, how it was prepared and who may have prepared it. Close your eyes the next time you begin eating and observe how the food tastes, smells and feels as you eat it. 

After finishing a meal, observe how your body reacts to the food in the hours following. Do you have any bloating, excess fullness, stomach noises or digestive discomfort? This could be your body telling you it doesn't like the food that you ate. 

Keep a journal of your eating habits and how your body reacts after consuming specific foods. After some time, you will often naturally begin to understand which foods are in harmony with your body, contributing to an overall feeling of well-being.

What the Research Says

On the other side of the eating spectrum is what is called distracted eating, a state many people in Western nations find themselves in. This form of eating is associated with anxiety, overeating and weight gain. Some examples are eating while working, driving, or while viewing a TV or other electronic devices.

Intervention studies show that taking a mindful approach to food can be an incredibly effective tool when treating emotional 'binge' eating which often leads to weight gain and obesity. Mindfulness is effective in addressing the shame and guilt associated with this type of behavior that promotes a non-judgmental attitude. Think of mindful eating as training for your mind to develop the necessary skills needed to be aware and accept your thoughts and emotions without any judgement attached to it. Mindfulness has also been shown to help an individual's ability to cope without the added psychological distress that can often lead to less than healthy eating habits.

The Downsides

Mindful eating should not be a replacement for traditional treatments for the more severe cases of clinical disorders related to food. Think of mindful eating as a complementing practice, helping you embrace food choices that promote a healthier lifestyle. The great thing is that anyone can start being more conscious about their relationship with food today and it doesn't have to cost a single penny.

SUMMARY: Using mindfulness in relation to our eating habits can be a wonderful complement to anyone's eating patterns. This can lead people from all walks of life towards a greater sense of psychological wellbeing, increased enjoyment and more satisfying feelings for the body and mind.