Ever lost track of time while eating? Many Americans do, and that daily. Entertainment with meals is fine, but not at the cost of nutritional awareness. Distracted eating fuels obesity, which compounds long-term health risks.

What Is Mindful Eating?

To explain it in layman's terms, mindful eating is the practice of paying attention to what you put into your body. It may sound simple, but this habit can drastically improve your health.

What Does Science Say?

One 2019 study from the National Institute of Diabetes & Digestive & Kidney Diseases showed the importance of mindful eating in not just losing weight, but maintaining it.

According to the research, people tend to regain half of the lost weight in two years and 80% after 5 years.

Through mindful eating, you can generate awareness, improve self-control, and positive emotions.

Core Mindful Eating Habits

Remove Distractions

Remember, if you are not aware of your surroundings, you won’t be mindful of what goes into your stomach. For mindful eating, turn off phones, TVs, and screens during meals. Reducing distractions helps you regulate portions and recognize fullness. In short, listen to your old man and turn off that screen.

Engage Your Senses

See what you eat first, and we really mean it. Observe the colors, aroma, texture, and flavors of the food before deciding whether to eat it or not. Savor small bites and chew them properly. Basically, tire yourself while eating.

Slow Down Eating

Halt! Take your time and enjoy the food. Eating slowly gives your brain a sense of fullness, often 15–20 minutes after starting a meal.

Serve Modest Portions

Do yourself a favor and put aside those large portion plates. Use smaller plates to naturally limit serving size. This not only reduces overeating but also creates a visual illusion of fullness in your mind.

Tune In to Hunger and Fullness Cues

Ask yourself if you are physically hungry versus eating for emotional or stress reasons. Recognize fullness and stop when satisfied.

Written by

Suryakant Das

Edited by

Siddharth Shirwadkar