Strategies to Master Mindful Eating

Introduction

As with any new habit, mindful eating takes practice. One of the ultimate goals of mindful eating is to stop eating when you are comfortably full or satisfied so that you feel better at the end of your meal than when you began. To help you do this, follow the 12 strategies below next time you eat:

12 Mindful Eating Strategies

1. Pause before eating: Ask yourself, “How hungry am I on a scale of 1 to 10?” (with 1 signifying “ravenous,” 5 as “satisfied,” and 10 meaning “sick to your stomach” because you’re so full).
2. Determine your portion: Ask yourself, “How much food will fit comfortably in my stomach?” Then, eat only that much, not more.
3. Savor your food: Pay close attention to the appearance, aroma, taste, and texture of your food. Savor each bite by placing your utensil down between bites and focusing fully on the flavor and texture as you chew.
4. Take meal breaks: Take frequent pauses during meals. Breathe deeply and check in with your body to determine how full you are.
5. Chew slowly: Chew each bite slowly, mindfully, and thoroughly.
6. Focus on one bite at a time: Finish chewing one bite of food before scooping up the next. This practice slows down your eating pace and enhances your enjoyment.
7. Sip your beverage: Sip—don’t gulp—your drink to remain mindful of your eating pace.
8. Engage socially: If you’re sharing your meal with others, engage in conversation. This can help pace your eating and enrich your dining experience.
9. Remember future opportunities: Remind yourself that this is not the last time you’ll enjoy these foods, especially if you have leftovers. Enjoy today’s meal without guilt.
10. Save leftovers: Save extra food for when you’re truly hungry and need to refuel your body later.
11. Reassess taste when full: If you find yourself continuing to eat after you’re full, ask, “Does this food taste as good now that I’m full?”
12. Wait before seconds: Wait 10 to 15 minutes before going for seconds. This allows your stomach time to signal your brain and helps you accurately determine your fullness.