Mindful eating exercises bring your full attention and awareness to the experience of eating.  As with other mindfulness practices, mindful eating focuses on the present.  It is a holistic way of eating that integrates your body, mind, and spirit.  

Mindful Eating Exercises to Lose Weight

As a registered dietitian nutritionist (RDN), I must emphasize that mindful eating is not a diet or a hot, new trend.  The practice has been around for centuries and is an effective weight-loss strategy.  Mindful eating exercises can also help to reduce binge eating.

There are many mindful eating exercises. However, these are 10 of my favorite ones that will:

• Teach you to be intentional about your eating
• Bring your awareness to the food you buy and eat
• Help you to know the difference between true hunger and a craving
• Connect your thoughts and feelings to why you overeat  
• Integrate all your physical senses to the joy of eating
• Tap into your inner wisdom that reassures you that you’re full and satisfied
• Show how small consistent changes can help you to lose weight
• Create a loving relationship with food

Mindful Eating Exercises One: Detox Your Fridge and Pantry

This is a key mindful eating exercise because you have to create an environment for success.  The premise here is “out of sight, out of mind.”  So, clean out your fridge and pantry of those harmful foods and unhealthy snacks that get you off track.  Of course, if you have a family this is more challenging.  So, talk to them and ask for their support. 

• Donate the unopened packages and cans
• Put snacks for the family in bags on a different shelf
• Place snacks in bags so that you don’t see them

Mindful Eating Exercises Two: Plan Meals Ahead of Time

Planning your meals ahead of time gives you structure and eliminates the unknown.  Now, many of us rebel against structure and rules.  We want to eat whatever we want and when we want it.  However, that attitude doesn’t work well with weight loss.  The great thing about planning ahead is that it helps you to stick to your grocery shopping list.

• Plan meals for the week.
• Take lunch to work.
• Look ahead at menus when you plan on eating out.
• Add healthy snacks to your shopping list.

Mindful Eating Exercises Three: Use Smaller Plates and Bowls

Using smaller plates and bowls is a great mindful eating exercise because it may trick your brain into thinking smaller.  And, the great thing is that your plate will always look full.  Not surprisingly, studies show that people ate more food when served on larger dishes.  And, more food on the plate translate to more calories.  Here are some typical plate sizes.

• A dinner plate is 10-12 inches.
• A lunch or dessert plate is typically 9 inches.
• The bread and butter plate is 6-7 inches.

I recommend that you eat all of your meals on a 9-inch plate, drink your juice and beverages from a 6- to 8-ounce glass, and put that one scoop of ice cream in a teacup.  Eating like this may sound ridiculous, but it will help you with portion control, which will lead to weight loss.  

Mindful Eating Exercises Four: Say a Prayer or Express Gratitude Before Eating

Many of you say a blessing over your meal before eating.  You can occasionally do something different, like offering a blessing for farmers, farm workers, truck drivers, grocery store clerks, restaurant workers, etc.  This mindful eating exercise reminds us that much effort and love goes into getting food on our table.

Mindful Eating Exercises Five: Engage All of Your Senses

Now, I don’t want you to miss this. Mindful eating also engages all of your senses—sight, smell, touch, taste, and hearing.

• Sight.  Take a few moments to see the colors, shapes, and textures of the food.
• Smell. Let the scent of the spices or the smell of the fruit tickle your nose.
• Touch. Feel the shape and texture of the fruit before you bite it. Pause and savor the feel of the food in your mouth. And don’t forget to feel the temperature of the food.
• Taste.  Ahh.  Feel the burst of flavors as your taste buds throw a party in your mouth.
• Hearing.  Hear the snap, crackle, and pop of the food as you crunch each delicious bite.

Mindful Eating Exercises Six: Cut Food into Small Pieces

Cutting food into small pieces tricks the mind into thinking that there is more food on the plate. It also helps to slow down your eating.

Mindful Eating Exercises Seven: Eat Slowly and Thoroughly

I am guilty of eating too fast.  What about you? Does this sound familiar?  Slowing down the pace of your eating can lead to eating less food and calories.  Research shows that eating slowly is necessary for long-term weight maintenance.  Eating slowly can aid your digestion and make your stomach feel fuller sooner.   

You should also chew each bite thoroughly.  Digestion starts in the mouth with the mechanical breakdown of the food.  Chewing moistens the food with saliva, which makes it easy to swallow.  The enzyme amylase also begins the breakdown of carbohydrates into sugar.  Additionally, chewing sends the message to your digestive system that food is on the way, releasing digestive juices and enzymes.

Mindful Eating Exercises Eight: Put Your Utensils Down Between Bites

Do you spend the entire meal with your knife, fork, or spoon in hand?  If so, welcome to the club. Mastering this mindful eating exercise will take some effort and practice, but hang in there.

• Chew your food
• Count to ten
• Pick up your utensil
• Put food in your mouth
• Repeat

Nine: Eat Without Distractions

Eating without distractions is one of the most challenging mindful eating exercises.  We eat while we drive, watch TV, scroll on our tablets or phones, and work at our desks.  Research shows that it takes a toll on our health because it can lead to obesity.  A systematic literature review of 24 research studies found that limiting distraction and being mindful of what is eaten aid weight loss and maintenance.  And the best part is that you can do this without counting calories.  Now, that is great news. So, start practicing eating without distractions.

Ten: End the Meal with Gratitude

Not only should we begin the meal with gratitude, but we should also end t with gratitude. This mindful eating activity also signals that it is time to get up from the table and clear the dishes. The meal has ended, and you have satisfied your body’s legitimate need for nourishment.  You are full and satisfied. Amen.

Now, It’s Your Turn

Well, I hope you now better understand how these 19 mindful eating exercises and tips can help you lose weight. Remember, there is no one weight loss strategy that works for everyone. I think you will enjoy the blog posts on how to reduce binge eating, jump start your weight loss or help you get out of the weight loss plateau.

Which if these mindful eating exercises and tips can you start using this week?

Well, we look forward to hearing about your experience in the comment section of this blog.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page.

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