Stop eating when you feel slightly full (7-8 out of 10). Full satiety comes late – after 15-20 minutes. It’s better to finish eating later than to overeat.
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Notice your emotions while eating. Are you eating with joy? With guilt? With anxiety? Without judgment – just observe. This helps you understand why you eat.
Mindful eating is a practice, not an ideal. You will forget, get distracted, eat quickly. The main thing is to come back. Every time you notice that you have “dropped out” – you are already returning to mindfulness.
Over time, you will begin to feel the difference between physical hunger and emotional. You will choose food not out of habit, but out of need.
And finally, remember: food is not an enemy, but an ally. Mindful eating helps you love this process, make it part of self-care, and not a source of stress.
