“Mindful eating isn’t a diet but a way of eating, a different approach to eating” 

Hello, Can you believe we’re already on Day 5 of your 30-day weight loss journey? You’re doing a phenomenal job showing up each day, making conscious choices about what you eat and how you move. Today, we’re taking our nutrition focus a step further, beyond what you eat, to how you eat: the practice of mindful eating.

In our fast-paced lives, it’s easy to rush through meals, often eating while distracted by screens, work, or worries. This can lead to overeating, poor digestion, and a disconnect from our body’s natural hunger and fullness cues. Mindful eating is about bringing awareness, intention, and gratitude back to your eating experience.

Why Mindful Eating is a Game-Changer for Weight Loss:

1. Recognise Hunger & Fullness Cues: Our bodies are smart! Mindful eating helps you differentiate between true physical hunger and emotional hunger (boredom, stress, habit). It also teaches you to recognize when you’re comfortably full, not just stuffed. This prevents overeating and unnecessary calorie intake.
2. Slower Eating, Better Digestion: When you eat slowly, you give your digestive system time to work efficiently. Chewing thoroughly aids digestion, and allows your brain to register satiety signals, which typically take about 20 minutes to kick in.
3. Enhanced Enjoyment: When you truly pay attention to your food – its colours, textures, aromas, and tastes – you derive more pleasure from smaller portions. Eating becomes a sensory experience, not just a routine task.
4. Reduced Overeating & Emotional Eating: By slowing down and being present, you’re less likely to mindlessly consume extra portions or reach for food out of stress, boredom, or sadness. You learn to pause and address the underlying emotion rather than using food as a coping mechanism.
5. Better Food Choices: When you’re more attuned to your body, you naturally start craving foods that make you feel good and energetic, rather than those that leave you sluggish or unwell. This supports your overall nutrition goals.
6. Improved Digestion & Absorption: Eating mindfully can improve nutrient absorption by promoting better chewing and allowing digestive enzymes to work effectively.

Simple Steps to Practice Mindful Eating Today:

• Eliminate Distractions: Turn off the TV, put away your phone, and step away from your computer. Make mealtime just about eating.
• Eat Slowly: Aim to make your meal last at least 20 minutes. Put your fork down between bites.
• Engage Your Senses: Before you even take a bite, notice the colours, smell the aromas. As you chew, pay attention to the textures and flavours.
• Chew Thoroughly: Aim for 20-30 chews per mouthful. This aids digestion and helps you slow down.
• Tune Into Your Body: Ask yourself: “Am I truly hungry?” “How does this food make me feel?” “Am I comfortably full?”
• Practice Gratitude: Take a moment to appreciate your food and the nourishment it provides.

Mindful eating isn’t about rigid rules; it’s about building a healthier, more conscious relationship with food. It’s a powerful tool for sustainable weight loss and a more peaceful approach to eating. Let’s make every meal an act of self-care!

Be the change! 💪

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