{"id":6829,"date":"2020-07-09T16:14:03","date_gmt":"2020-07-09T16:14:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=6829"},"modified":"2025-05-16T19:01:41","modified_gmt":"2025-05-16T19:01:41","slug":"mindful-eating-exercise","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/","title":{"rendered":"Mindful Eating Exercise: Getting On Track To Food Awareness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#What_Is_Mindful_Eating\" >What Is Mindful Eating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#Mindful_Eating_Exercise\" >Mindful Eating Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#The_Two_Plate_Approach\" >The Two Plate Approach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#Tips_for_Mindful_Eating\" >Tips for Mindful Eating<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#Slow_Down\" >Slow Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#Randomness_vs_System\" >Randomness vs System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#No_More_Multitasking\" >No More Multitasking<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#How_do_you_practice_mindful_eating\" >How do you practice mindful eating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#What_foods_are_good_for_mindfulness\" >What foods are good for mindfulness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#Can_you_lose_weight_by_mindful_eating\" >Can you lose weight by mindful eating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#How_do_I_teach_myself_mindfulness\" >How do I teach myself mindfulness?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Together with yoga, meditation, and other techniques that are designed to slow down the modern lifestyle, mindfulness is taking the world by storm. This is a rare case where something that\u2019s remarkably popular is truly worth the hype.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful eating, in particular, is said to help you finally take control of your eating patterns, ease the weight loss process, and yield a plethora of other health benefits (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, the descriptions are sometimes quite vague and after scrolling through a bunch of articles, you may still wonder what mindful eating means in practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article provides you with mindful eating exercises that are used in specialized courses that are dedicated to this approach. It also isn\u2019t that difficult to do at home and can save your wallet from a beating.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Mindful_Eating\"><\/span><b>What Is Mindful Eating?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mindful eating is based on <a href=\"https:\/\/betterme.world\/articles\/mindfulness-activities-for-adults\/\">mindfulness<\/a>, which is a Buddhist concept (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindfulness is a type of meditation that helps you recognize and cope with emotions and physical sensations you\u2019re overwhelmed by during your daily activities. Essentially, it\u2019s about being fully present in your body and in the moment. It\u2019s about being fully aware of where you are, what\u2019s happening, and what your role in the experience is, while not being distressed and frazzled by the events that are unfolding here and now (<\/span><a href=\"https:\/\/www.healthdirect.gov.au\/mindfulness\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s something innate to a human being: you just need to find the keys to unlock this ability in yourself. There are various proven techniques that aim to cultivate mindfulness &#8211; yoga and meditation are among them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful eating is a form of mindfulness \u2013 an approach that allows you to process mental and physical cues during a meal. It involves nurturing your sensitivity to hunger cues, enriching your perception of flavors and textures, and regaining control over your eating patterns (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3415312\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful eating is used as a treatment for a wide spectrum of health conditions that includes food-related behaviors such as binge eating and emotional eating, in addition to anxiety and depression (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15256293\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26657183\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22938745\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It has also been proven to be notably helpful in weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3184496\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21130363\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66389\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-1024x576.png\" alt=\"mindful eating exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In essence, mindful eating involves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating slowly. For example, you can take breaks during bites, or chew at a slower pace<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Noting how your body tells you it\u2019s hungry and full and learning how to recognize these signals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learning to distinguish real hunger cues from fake eating triggers, such as eating due to boredom.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choosing food that is both pleasing and nourishing to all your senses (smell, taste, sight, sound) while you consume it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learning to tackle guilt and anxiety relating to food.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paying attention to the effects of food on your mood, figure, and emotions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Admiring the delicious foods you consume.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mindful_Eating_Exercise\"><\/span><b>Mindful Eating Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are some mindful eating exercises that involve various foods, from raisins to chocolates or apples (<\/span><a href=\"https:\/\/healthy-food-choices-in-schools.extension.org\/wp-content\/uploads\/2019\/12\/Eating-One-Raisin2.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, in structural terms, they\u2019re quite similar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should consider this mindful eating script that was developed by an expert from the VHA Office of Patient-Centered Care &amp; Cultural Transformation (<\/span><a href=\"http:\/\/projects.hsl.wisc.edu\/SERVICE\/courses\/whole-health-for-pain-and-suffering\/Script-Mindful-Eating.pdf\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practicing professional exercises requires some time, so if you\u2019re looking for tips, read further.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by connecting to your breath and body, feel your feet on the ground, and notice your experience of the moment. With your awareness in this moment, notice any thoughts, sensations, or emotions you\u2019re experiencing right now.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, tune into the awareness or sensation that you have in your body. Perhaps you feel hungry, thirsty, or full? If you were planning to eat or drink something right now, what is your body hungry for? What is it thirsty for? Pay attention and notice with awareness the sensations that give you this information.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on the food item in your hand and imagine that you\u2019re seeing it for the first time. Observe with curiosity as you concentrate on color, shape, texture, and size. Is there anything else you notice, sense, or feel?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, imagine what it took for this food item to get to your hands: sunshine, water, time, processing, and shipping. You may choose to be grateful for everyone involved in the cultivation and preparation of this food, and you may choose to bring in your own gratitude or spiritual blessing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Place the food between your fingers and feel its texture, temperature, and ridges. You may notice smoothness or stickiness. Again, notice if you have any thoughts, sensations, or emotions right now. Continue breathing and make sure you\u2019re fully present in this moment.\u00a0<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Now, take the piece of food, bring it toward your nose, and smell it with full awareness. Notice if you have any memories, sensations, or reactions that are connected to the smell. Before you eat it, you may notice that you start feeling a digestive response in your body simply by noticing and smelling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With full awareness of your hand moving toward your mouth, place the food into your mouth without chewing or swallowing it. Simply allow it to be in your mouth, rolling it around to different parts of your mouth and tongue. Pay attention to the flavor and texture, in addition to physical sensations in your body, particularly your mouth and your gut. Continue breathing as you explore the sensation of having this item in your mouth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, take just one bite and notice the flavor and the change of texture. Very slowly, start chewing this piece of food and think about the parts of your mouth that are involved in chewing. Feel the sound and movement of chewing as you continue experiencing the sensations and flavor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re ready, swallow the food and notice the path it follows from your mouth and throat to your stomach. Notice the sensation and taste that may linger in your mouth. Connect again to your body and your breath and feel your experience of the moment.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-do-somatic-exercises-work\/\">How Do Somatic Exercises Work? Everything You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Two_Plate_Approach\"><\/span><b>The Two Plate Approach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The two plate approach is believed to be the best one to use when you\u2019re unable to control how much food is served to you on a plate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of the time when you resort to this approach, you\u2019ll be at a restaurant, but you can also practice it at a buffet, putting food on one plate and carrying a second plate back to the table with you. This method creates potential stopping points by using two plates instead of one. The space between the two plates creates the space where, in a sense, the mindfulness of the two plate approach is located.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a plate of food. Before you start cutting up the food, set your plate back away from you on the table and get another plate. This second plate can be the same size as the first, but try experimenting with what happens when the second plate is actually smaller. Your original plate (the one with the food on it) is now your Serving Plate, and the new plate is your Eating Plate.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take some bits of each food from your Serving Plate and place it on your Eating Plate. Exactly how much you take you\u2019ll have to decide, but trust yourself to put a portion on the plate that makes sense to you. Remember, this isn\u2019t to limit the amount of food you can eat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slice the food on your Eating Plate into bite-sized pieces.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat the food on your Eating Plate as mindfully as possible, realizing that if you\u2019re surrounded by friends, the experience will be different than when you\u2019re at home alone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you\u2019ve finished the food on your Eating Plate, pause and evaluate. Shift your mind for a moment or two into your body, investigating and experiencing how you feel. A great cover for doing this is the process of taking a drink. You can hold the glass up to your mouth as if you\u2019re clearing your mouth for a sip, and take that opportunity to ask yourself the questions, Am I full? and Do I really need more? If you decide you need more, move on to the next step. If you\u2019re full and finished, ask your waiter to bring you a to-go container.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transfer half of the remaining food from your Serving Plate to your Eating Plate. Cut it up and eat it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the food is eaten, repeat Step 5. Making intentional choices right at the moment when the choice to stop is still an option and finding the space to frequently ask yourself whether you\u2019ve had enough and whether you need more is really important.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If the answer is yes, repeat Steps 6 and 7.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/28-day-somatic-yoga-challenge-transform-your-mind-body-connection\/\">28-Day Somatic Yoga Challenge: Transform Your Mind-Body Connection<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Mindful_Eating\"><\/span><b>Tips for Mindful Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If contemplating a piece of food for 10 minutes feels too much, you can still make your daily food consumption more mindful by following these tips (<\/span><a href=\"https:\/\/www.mindful.org\/6-ways-practice-mindful-eating\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Slow_Down\"><\/span><b>Slow Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because the brain takes approximately 20 minutes to register fullness, many of us overeat. Slowing down allows your body to catch up to your mind. Sitting down at the table to eat rather than inhaling your food, chewing each bite thoroughly, or putting your fork down between bites is a great start.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about the <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-eating-slowly\/\"><b>Benefits of Eating<\/b> <b>Slowly <\/b><\/a><span style=\"font-weight: 400;\">in our previous blog post.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Randomness_vs_System\"><\/span><b>Randomness vs System<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planning your meals in advance may prevent you from developing toxic habits such as eating a carb-heavy snack to quell your hunger pangs during lunchtime.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also organize your kitchen according to the principle of mindful eating. For example, you can consider the location of various foods, detecting which ones are available at hand and which are lost in the darkness of the cabinets.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"No_More_Multitasking\"><\/span><b>No More Multitasking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should stop scrolling through your Facebook feed or Instagram photos of your friends while eating a meal. That\u2019s it, plain and simple.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you remember going to the cinema and wondering about the magical disappearance of your big popcorn bag? This is the exact opposite of mindful eating \u2013 consuming food while you\u2019re not paying attention to what you\u2019re doing. Being distracted during a meal is a direct road to overeating.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66391\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_10-1024x576.png\" alt=\"Mindful Eating Exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_10-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_practice_mindful_eating\"><\/span><strong>How do you practice mindful eating?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Mindful eating means paying close attention to what you\u2019re eating and how your body feels during meals. It starts with noticing the colors, textures, smells, and flavors of your food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While eating, try to chew slowly and savor each bite, focusing on the changes in taste and texture. Take deep breaths before eating to center yourself and assess your hunger level.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ask yourself if you\u2019re eating because you\u2019re hungry or because of emotions such as stress or boredom. Finally, stop eating when you feel satisfied, not overly full.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_are_good_for_mindfulness\"><\/span><strong>What foods are good for mindfulness?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Foods that encourage mindfulness are those that fully engage your senses. Fresh fruits such as berries or citrus, vegetables such as crunchy carrots or ripe tomatoes, and whole foods such as nuts, seeds, or whole grains are excellent choices. These foods often have vibrant flavors, various textures, or interesting aromas that help you stay present during meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for minimally processed options, as they tend to retain more of their natural qualities, which makes them more enjoyable to explore mindfully and good for your health (<\/span><a href=\"https:\/\/www.health.harvard.edu\/topics\/nutrition\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By choosing foods with interesting textures and flavors, you can foster a sensory experience that anchors you in the present moment. Combining this practice with eating slowly and without distractions deepens your connection to the food you consume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discuss healthy meal ideas that complement the mindful eating practice in our guide<\/span><b> &#8211; <a href=\"https:\/\/betterme.world\/articles\/macrobiotic-meal-plan\/\">Macrobiotic Meal Plan<\/a>.<\/b><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_by_mindful_eating\"><\/span><strong>Can you lose weight by mindful eating?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, mindful eating can support weight loss. It helps by encouraging you to listen closely to your body\u2019s hunger and fullness signals, enabling you to avoid overeating or eating out of habit. It also promotes healthier choices when it comes to food quality and portion sizes. Over time, this approach creates a better relationship with food, reducing emotional eating and fostering more balanced habits, which can lead to gradual, sustainable weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8083197\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10975968\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several studies support these benefits. Research has found that mindfulness-based interventions can reduce binge eating and emotional eating (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/nutrition-research-reviews\/article\/structured-literature-review-on-the-role-of-mindfulness-mindful-eating-and-intuitive-eating-in-changing-eating-behaviours-effectiveness-and-associated-potential-mechanisms\/351A3D01E43F49CC9794756BC950EFFC\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10100015\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), both of which are linked to weight gain (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/public-health-nutrition\/article\/binge-eating-in-adults-prevalence-and-association-with-obesity-poor-selfrated-health-status-and-body-dissatisfaction\/67578DF42826732367F9365C03FEC901\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10005347\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). In addition, individuals who adopt mindful eating practices often experience gradual, sustainable weight loss compared to restrictive dieting methods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While mindful eating isn&#8217;t a quick-fix solution, it promotes long-term, healthy habits that can contribute to weight loss and improved overall well-being (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/nbu.12559\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Combine it with regular physical activity for optimal results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_teach_myself_mindfulness\"><\/span><strong>How do I teach myself mindfulness?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can learn mindfulness through small, simple steps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by practicing deep breathing exercises for just a few minutes a day. Focus your attention on your breath, following it in and out, and gently bring your mind back when it wanders. You may also try guided meditations or mindful movement activities such as yoga.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate mindfulness into daily tasks, such as savoring how your coffee smells in the morning, concentrating on the feel of water while washing your hands, or paying full attention during a walk. The more you practice being present, the more natural mindfulness will feel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore more <\/span><a href=\"https:\/\/betterme.world\/articles\/mindfulness-tips\/\"><b>Mindfulness Tips<\/b><\/a><span style=\"font-weight: 400;\"> you can try in our previous publication.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mindful eating is a great tactic for regaining control over your eating patterns, in addition to being a way to enhance your sensitivity to the flavors and textures of food, thereby improving the overall sense of enjoyment that is gained from consuming a meal. Mindfulness and a nutritious diet is a great combo for healthy weight loss. While some mindful eating exercises are time-consuming, practicing them at home on a daily basis is still possible, even if you work at the office for 8 hours per day. All you need is good time management skills and dedication.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Together with yoga, meditation, and other techniques that are designed to slow down the modern lifestyle, mindfulness is taking the world by storm. This is a rare case where something that\u2019s remarkably popular is truly worth the hype.\u00a0 Mindful eating, in particular, is said to help you finally take control of your eating patterns, ease [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":72985,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[132],"tags":[],"coauthors":[100,226],"class_list":["post-6829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mindful Eating Exercise: Getting On Track To Food Awareness - BetterMe<\/title>\n<meta name=\"description\" content=\"How to practice \u2605 MINDFUL EATING EXERCISE \u27a4? Professional exercises and daily tips collected in one article for you to get back control over your eating.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindful Eating Exercise: Getting On Track To Food Awareness\" \/>\n<meta property=\"og:description\" content=\"How to practice \u2605 MINDFUL EATING EXERCISE \u27a4? Professional exercises and daily tips collected in one article for you to get back control over your eating.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-16T19:01:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/07\/mindful-eating-exercise-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"A. Porter, Kaye Smith, PhD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter, Kaye Smith, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5aa67735fb4c18bd0220f5ce16c19480\"},\"headline\":\"Mindful Eating Exercise: Getting On Track To Food Awareness\",\"dateModified\":\"2025-05-16T19:01:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/\"},\"wordCount\":1958,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/mindful-eating-exercise.png\",\"articleSection\":[\"Mental Health\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Together with yoga, meditation, and other techniques that are designed to slow down the modern lifestyle, mindfulness is taking the world by storm. This is a rare case where something that\u2019s remarkably popular is truly worth the hype.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Mindful eating, in particular, is said to help you finally take control of your eating patterns, ease the weight loss process, and yield a plethora of other health benefits (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, the descriptions are sometimes quite vague and after scrolling through a bunch of articles, you may still wonder what mindful eating means in practice.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article provides you with mindful eating exercises that are used in specialized courses that are dedicated to this approach. It also isn\u2019t that difficult to do at home and can save your wallet from a beating.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Mindful Eating?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Mindful eating is based on <a href=\\\"https:\/\/betterme.world\/articles\/mindfulness-activities-for-adults\/\\\">mindfulness<\/a>, which is a Buddhist concept (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Mindfulness is a type of meditation that helps you recognize and cope with emotions and physical sensations you\u2019re overwhelmed by during your daily activities. Essentially, it\u2019s about being fully present in your body and in the moment. 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Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5aa67735fb4c18bd0220f5ce16c19480"},"headline":"Mindful Eating Exercise: Getting On Track To Food Awareness","dateModified":"2025-05-16T19:01:41+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/"},"wordCount":1958,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/mindful-eating-exercise.png","articleSection":["Mental Health"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Together with yoga, meditation, and other techniques that are designed to slow down the modern lifestyle, mindfulness is taking the world by storm. This is a rare case where something that\u2019s remarkably popular is truly worth the hype.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Mindful eating, in particular, is said to help you finally take control of your eating patterns, ease the weight loss process, and yield a plethora of other health benefits (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, the descriptions are sometimes quite vague and after scrolling through a bunch of articles, you may still wonder what mindful eating means in practice.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article provides you with mindful eating exercises that are used in specialized courses that are dedicated to this approach. It also isn\u2019t that difficult to do at home and can save your wallet from a beating.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Mindful Eating?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Mindful eating is based on <a href=\"https:\/\/betterme.world\/articles\/mindfulness-activities-for-adults\/\">mindfulness<\/a>, which is a Buddhist concept (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Mindfulness is a type of meditation that helps you recognize and cope with emotions and physical sensations you\u2019re overwhelmed by during your daily activities. Essentially, it\u2019s about being fully present in your body and in the moment. It\u2019s about being fully aware of where you are, what\u2019s happening, and what your role in the experience is, while not being distressed and frazzled by the events that are unfolding here and now (<\/span><a href=\"https: ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/","url":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/","name":"Mindful Eating Exercise: Getting On Track To Food Awareness - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/mindful-eating-exercise.png","dateModified":"2025-05-16T19:01:41+00:00","description":"How to practice \u2605 MINDFUL EATING EXERCISE \u27a4? 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