Mindful eating

How do you eat?

• Do you sometimes finish a meal without really remembering what you had?
• Does it usually take you just 5–10 minutes to eat?
• Do you actually notice the taste of your food?
• Are you often eating while doing something else, like watching TV?

If you’ve answered yes to any of these, it might be a sign that you’re eating mindlessly or too quickly. This can make it harder to notice when you’re full, which can get in the way if you're trying to lose weight. Learning to eat more mindfully could help you feel more satisfied with your meals and support your weight loss goals.

What is mindfulness?

Mindfulness is about paying full attention to the present moment, noticing what you're doing, how you're feeling, and what’s going on around you, without judgement.

What is mindful eating?

Mindful eating is about bringing your full attention to your food and the experience of eating. It means slowing down, noticing the flavours, smells, and textures of your food, and paying attention to how hungry or full you feel.

It also involves being more aware of why you're eating, whether you're actually hungry, eating out of habit, or because you're feeling stressed or bored.

By eating mindfully, you give yourself the chance to enjoy your food more, feel more satisfied with less, and spot any unhelpful eating patterns. It can be a useful way to support weight loss or simply develop a healthier relationship with food.

Benefits of mindful eating

• Can help with weight management
  • Eating more mindfully can help you slow down and notice when you're full, so you're less likely to overeat.
• Increases awareness of hunger and fullness
  • By paying attention to your body's signals, you can learn to eat when you're hungry and stop when you're satisfied.
• Improves digestion
  • Eating more slowly and calmly can help your body digest food and absorb nutrients more effectively.
• Increases enjoyment of food
  • Slowing down and savouring your food can make meals feel more satisfying.
• Reduces emotional eating
  • Being more aware of your eating habits can help you spot when you're eating out of stress, boredom or habit rather than hunger.
• Builds a healthier relationship with food
  • Mindful eating encourages a more balanced, less restrictive approach to eating.
• Encourages better food choices
  • Being more present helps you tune in to what your body actually needs, rather than reaching for quick fixes.

How to get started with mindful eating

• Start small
  • Try choosing one or two meals a week to focus on mindful eating and gradually incorporate it into more meals
• Eat without distractions
  • Switch off the TV, put your phone down, and focus on your meal. Even just doing this for one meal a day can make a difference.
• Notice your hunger
  • Before you eat, take a moment to check in with yourself. Are you truly hungry, or eating for another reason like boredom or habit?
• Use you senses
  • Pay attention to the look, smell, taste, and texture of your food. This helps you enjoy it more and feel more satisfied.