Before I learned about mindful eating, food was never just food for me. I used to gobble down my meals incredibly fast, eat way more than I needed, and just keep eating until my plate was empty—no matter how full I felt. It was like I was in a race to finish everything on my plate, and honestly, for the longest time, I thought this was the normal way to eat.
Like a lot of people, I first tried changing how I felt about food by dieting. But honestly, diets just didn’t work for me. They felt far too restricting, and I knew deep down that I couldn’t keep up with a diet for the rest of my life. I wanted to have a true healthy, happy relationship with food.
Why Diets Didn’t Work for Me
I’ve been on more diets than I can count. Seriously, I’ve tried just about every diet out there. I started my first diet when I was around 13 or 14 years old after my parents suggested I try the Atkins diet. That was my first time feeling like a total failure when it came to my health and weight.
Dieting made me dislike so many things about myself. It made me feel like I couldn’t succeed at anything in life. Worse, it created a really unhealthy way of thinking about food and eating. The more I dieted, the more twisted my relationship with food became.
How I Discovered Mindful Eating
I first heard about mindful eating during an early therapy session. My therapist had me do an exercise where I had to eat and pay close attention to the act of eating a single raisin. I ended up crying during that session because I had never been so aware of my feelings and reactions before—it was overwhelming.
My therapist then gave me homework: buy a chocolate bar and try to make it last for an entire week by eating it mindfully. She told me how she would eat just a single square of chocolate and be able to make her chocolate bar last for days. At first, I thought she was joking!
But I decided to give it a try. And over time, I learned to make a chocolate bar last for two days instead of just gobbling it up in two minutes.
Now, almost 10 years later, I can eat just one square of chocolate and put the rest away, just like my therapist talked about in that first session.
Easy Mindful Eating Tips
Mindful eating is all about staying aware of yourself and your food while you eat. It’s about noticing how food makes you feel, the tastes, and textures, and when you start feeling full. Here are some tips that have helped me take control of my eating habits and really enjoy food:
- Start With Your Grocery List: When you make your shopping list, think about the health benefits of each item. Ask yourself how it will make you feel. Is it nutritious? Could there be a healthier choice? Try to stick to your list—ordering groceries for pickup or delivery can help you avoid impulse buys.
- Eat When You Feel Hungry: Don’t wait until you’re starving. Part of mindful eating is listening to your body’s signals for hunger and fullness. If you feel hungry, have a snack like fruit, some nuts, or veggies with hummus.
- Begin With a Small Portion: If you’re new to mindful eating, serve yourself a little less than you think you’ll eat. You can always get more if you’re still hungry. Eating from a smaller plate can trick your brain into feeling satisfied with less food.
- Chew Slowly: Take your time with each bite and really pay attention to how your stomach feels. Stop eating when you feel full, even if there’s still food left on your plate.
- Experience Your Food: Try to savor every bite of your meal. Think about the flavors and textures, and appreciate the effort that went into preparing it. Slow down and let yourself fully enjoy the eating experience.
Embracing a New Way of Eating
Learning to eat mindfully has completely changed how I think about food! It’s not just about staying healthy—it’s about enjoying what I eat and respecting my body’s signals. If you’re used to rushing through meals or following strict diets, why not give mindful eating a try? It might just change your life like it did mine.
I’d love to hear from you in the comments—do you struggle with listening to your body when it comes to food? What challenges have you faced, and what successes have you had? Remember, it’s all about making progress and enjoying the journey, one mindful bite at a time.
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Fear of creating food waste has always been a tripping point for me to stop eating when I am full. I know to some degree it’s an excuse, but limiting waste is an important part of my life. It’s nice to read that someone else has wrestled with this issue and ultimately had success on both fronts.