How to Practice Mindful Eating in a Healthy Way
I pretty much always watch tv while I eat (unless I’m eating and talking with others, obviously). Otherwise, I kinda get bored, no matter how good my food is, and I’m not going to apologize for that! I do want to start off by saying: elements of mindful eating are lovely concepts. Less distraction and truly tasting and enjoying your food are all lovely things, and there are ways to use mindful eating that are aligned with intuitive eating (which we’ll cover in a second). However, mindful eating can be a slippery slope into just another diet, and isn’t for everyone.
What is mindful eating?
One quick google search and a HealthLine article will define mindful eating as: “A technique that helps you gain control over your eating habits. It has been shown to promote weight loss, reduce binge eating, and help you feel better.” Some other main elements are: eating slowly and without distraction, listening to physical hunger cues and eating only until you’re full, distinguishing between true hunger and non-hunger triggers for eating, engaging your senses by noticing colors, smells, sounds, textures and flavors, etc. Have you been able to identify the diet-y language yet?
We all know that diets don’t work, and that mindful eating is often touted as “not a diet.” But is that really true? I would argue not. The term “mindful eating” is also frequently used in the intuitive eating space, and there definitely is some overlap, but the phrase is far too close to diet culture for comfort.
What might be wrong with mindful eating?
Aside from being used to promote weight loss and prevent binge eating (which it doesn’t, especially long-term), mindful eating can often feel more distracting than “distracted” eating. If you’re constantly checking in on whether or not you’re full yet, or if you’re chewing the “right” amount of times, or hyper-focusing on every tiny taste of food, it can be exhausting! It can become another form of control. It can also super easily fall into the hunger/fullness diet, which is, well, just another diet. We eat for far more reasons than solely in response to physical hunger, so only eating when you’re hungry and always stopping when you’re full can become a form of restriction. Your body will likely retaliate in the long-run, which is why mindful eating is unhelpful for solving binge eating.
How to use mindful eating that aligns with intuitive eating:
Being present with your food is important and helpful. But eating in a mindful way can’t just be about the food! The best way to incorporate mindful eating in a way that feels good and works alongside intuitive eating is to be extremely present in the experience of the meal/snack itself. You can do this by what I call “creating a vibe” with your meal.
If you’re by yourself, eat in a comfortable environment. If you’re like me and also like to have “distractions” (I like to call them meal-enhancers), tune into them with intention. Enjoy the food alongside your tv show (or whatever else is present for you). Light a candle if you’re able, sit up straight, take some deep breaths, and enjoy the pleasure of eating. If you’re on the go, let that be okay! Send yourself gratitude for making food available while out and about, and do your best to still be present with that experience even if you’re driving, walking, on a bus or train, etc.
The best time to employ this tactic is when you’re eating with other people. Instead of being in your head about your food and your body during a meal with others, allow yourself to be fully immersed in the conversation and company of those around you, while letting your food be a part of the experience. Traditional mindful eating can feel super isolating, while intentional or experiential eating allows your environment to enhance your eating experience.
There is a time and place for mindful eating, but if you’re like me, let this be your reminder that it is ok to eat while “distracted.” Your hunger/fullness cues are more powerful than you think, especially once you really embody intuitive eating. You can trust that even while you’re watching tv, reading a book, listening to music or a podcast, or wanting to be super present in a moment with family and friends, that your body will have your back.