Many people have started the new year with a long-standing resolution — to improve their diet.
People choose many different ways to do this — from adopting the Mediterranean or keto diet to calorie counting.
However, another approach is set to take 2025 by storm — mindful eating.
Here is everything we know.
This approach encourages people to cultivate awareness of their food and the experience it provides, fostering a deeper connection to eating. It aims to help people become more conscious of food choices avoiding eating mindlessly or without intention.
Unlike calorie counting or tracking macronutrients such as carbohydrates, fats, or proteins, mindful eating focuses on the sensory and emotional aspects of the eating experience.
What are the three Rs of mindful eating?
The 3 Rs of mindful eating are Recognise, Respond, and Reflect.
- First, you should recognise your hunger and get in touch with how you feel before eating.
- Then, respond to your body’s needs by taking your time to eat slowly and mindfully.
- Finally, you are supposed to take your time to reflect on how the meal made you feel physically and emotionally.
Can you lose weight by mindful eating?
Although there is no calorie counting, the way of eating is a technique that is supposed to help you better manage your eating habits.
It has been shown to help reduce binge eating and build confidence around food choices. This can encourage healthier, more nutritious eating habits — potentially leading to weight loss.
What is hard about mindful eating?
Mindful eating can be challenging because meals have often become social experiences filled with distractions.
From watching television, using computers or phones, and scrolling through social media, to chatting while we eat, we may not be fully aware of what we put into our mouths. This lack of attention makes it easy to overlook the amount of food we are consuming.
There are many tips and strategies to help you embark on your mindful eating journey.
Planning and sticking to regular meal times can help regulate your hunger levels. This approach positively influences your food choices, as you are less likely to feel ravenous and find it easier to practice mindfulness while eating.
Slowing down is another key aspect of mindful eating. Taking the time to savour each mouthful enhances your eating experience and helps you recognise when you are full, encouraging more thoughtful decisions.
Viewing food as fuel and nourishment can also guide you toward better choices. When you consider how food supports your body and well-being, you are more likely to make thoughtful decisions about what to eat.
Finally, remember that all types of food can contribute to a healthy and varied diet. Instead of labelling foods as “good” or “bad,” focus on the nutrition, satisfaction, and nourishment your meals provide.