Mindful Eating: Can It Help with Weight Loss?

Written by Aya Elmir, Mayo Clinic Dietetic Intern

Research has shown that becoming mindful of natural hunger cues can aid in portion control, regulate stress responses, and may aid in weight loss. Mindful eating helps prevent emotional and binge eating, thereby reducing overeating and can contribute to weight loss. Additionally, it fosters a positive relationship with food, encourages healthier food choices, helps individuals eat less when full, and reduces judgment surrounding food without resorting to restrictive eating.

Tips for Practicing Mindful Eating

• Assess Your Hunger: Rate hunger on a 1-10 scale (1 = starving, 10 = overly full). Start eating when you are at 3 and stop at 6-7 (satisfied)
• Make Time for Meals: Sit down, take your time, and enjoy each bite
• Minimize Distractions: Turn off electronics and focus solely on eating
• Enjoy meals with others: connect and share moments
• Engage Your Senses: Appreciate food's colors, smells, textures, and flavors
• Appreciate the Origins of Food: Reflect on its journey to your plate
• Eat Slowly: give your brain time to register fullness, reducing overeating

Other helpful tips:

• Plan and Stock Wisely: Pre-plan snacks and keep healthy options like fruits, vegetables, lean proteins, and whole grains. Remove unhealthy temptations.
• Track Your Progress: Monitor calories, meals, and activities with apps. Focus on building consistent habits and celebrate progress over perfection.
• Snack for Hunger, Not Stress: Differentiate between hunger and stress-eating. Choose lean proteins for cravings or find non-food stress-relief activities like walking or hobbies.

Lastly, set small, achievable goals, like having a family dinner or preparing a healthy breakfast once a week, and gradually build from there. Mindful eating not only boosts physical health but also nurtures mental well-being.