Mindful eating is not a diet, but a psychological approach to food in which you are fully present in the moment: you feel the taste, smell, texture, your body and emotions. This method helps you stop overeating, digest food better and reconnect with the present.
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Start by creating a ritual. Before eating, take 3 deep breaths. Say to yourself: “I am going to eat.” This helps switch from “rush mode” to “eating mode.” Put your phone away, turn off the TV.
Eat slowly. Chew each portion 20-30 times. This not only helps digestion, but also gives the brain time to receive a signal of satiety. Put your fork on the plate between bites.
Pay attention to the taste, smell, color, temperature of the food. What does the soup smell like? What is the crunch of the bread? How does the avocado feel on your tongue? These details make food more filling and satisfying.
Ask yourself: “Am I hungry?” and “Am I still hungry?” Sometimes we eat out of habit, boredom, or stress. Before eating, rate your hunger level on a scale of 1 to 10. After, check how full you are.
Don’t eat from the package. Pour a portion onto a plate. This helps you control the volume and realize how much you’ve eaten. When you see food, you interact with it, not “devour” it.
