10 Tips for Easier Weight Loss through Mindful Eating

Studies have shown that distracted eaters weigh almost 20% more than mindful ones. Transform your relationship with food for sustainable weight loss!

10 Tips for Easier Weight Loss through Mindful Eating

Embarking on a weight loss journey can feel like a winding road, full of tempting detours and distractions. But fear not, my friends, for I'm here to be your navigator on this adventure. We're about to explore the world of mindful eating, where every bite becomes a moment of connection, awareness, and transformation. 

And here's the exciting part: you can lose weight without dieting! You can start this journey without stressing so much about what's ON your plate. It all begins with transforming your relationship with food. 

So, fasten your seatbelts, put that fork down (yes, after every bite), and let's savor the journey as we uncover 10 easy to implement tips. These tips will show you that the first step to weight loss (and the fitness transformation you've always dreamed about) isn't about what's on your plate, but about transforming your mindset around eating. Get ready for a healthier, happier you.

Mindful vs. Mindless

Mindful eating is a powerful thing! 

Unfortunately, mindless eating is the norm in our busy over-scheduled lives.

We've all done it ... eaten something on the run without taking the time to enjoy it or even consciously realize that we are eating.

Or eaten an entire tub of ice cream while sitting in front of the TV. And let's not get started on potato chips!

For me, the object of my mindless eating was chocolate and anything salty (chips and salsa anyone?). I cringe to think about how much I mindlessly overate .

1. Focus on the Food, Not the Distractions.

Studies have shown that distracted eaters weigh an average of 18% more than mindful eaters.

When we focus on the food, our brain becomes more satiated. Turn off the TV, put down your cell phone and get away from that computer to maximize your eating pleasure.

2. Engage all Your Senses While You Eat.

Use all your senses (including common sense). Look at the food. Smell the food. Feel the texture of the food. Taste the food. And listen to the sounds it makes as you eat it. Be curious as to all the details.

3. Put Your Fork Down After Every Single Bite.

My mother always used to ask me, "who's chasing you?" as I scarfed down my meal. Putting your fork down between bites will definitely slow you down.

4. Eat with Chopsticks or Your Non-Dominant Hand.

Need more help slowing down? Then try eating with chopsticks or your "other" hand. But please, put a napkin on your lap, on your blouse, and everywhere else. I don't want to be responsible for ruining your clothing.

5. Save the Very Best Bite for Last.

Your final bite should be one that creates vaults you into food nirvana. Pick it in advance. Strategically place it on your plate and ceremoniously eat it to mark the end of another great meal.

6. Sit Down While Eating Every Single Meal.

Sit. Stay. Eat. And I don't mean in the car. Stop multi-tasking your life. You deserve a peaceful time to eat and to enjoy your food. Give yourself that small gift, even it it's only 15 minutes.

7. Eat on Small and Pretty Plates.

Plates have grown and grown over the decades and this has led to portion distortion. Eating off a smaller plate will help control portions and trick your mind into thinking you ate more than you did.

8. Go for 80% Full When Eating Each Meal.

Being stuffed (think all-you-can-eat buffet type stuffed) is extremely uncomfortable. It takes your stomach 20 minutes to tell your brain it's full, so give it time and space. If you're already eating slower you have an advantage with this habit. 

9. Chew Each Bite 20-30 Times.

There are several good reasons for this one, including avoiding choking. This practice slows you down and helps you enjoy what you're eating. It is also better for your gut. 

10. Lick Your Ice Cream Instead of Using a Spoon.

And drink your soup instead of using a spoon, too. Our taste buds light up more when food is placed directly on our tongue rather than having a spoon as the middleman. Don't believe me? Try it and let me know how it goes.


I hope you've discovered the power of transformation that lies within each bite. We've explored 10 invaluable tips that go beyond what's on your plate, showing that the path to weight loss often begins with the mind, not the meal.

Remember, it's not just about calories in and calories out; it's about the connection, awareness, and presence you bring to your plate. By focusing on the food, engaging all your senses, and savoring each bite, etc. you've set the stage for lasting change.

So, as you continue on your road to a healthier, happier you, know that mindful eating is your trusty GPS. It's the unwavering guide that leads you through every twist and turn. Make each meal a moment of mindfulness, and you'll find that your destination isn't just weight loss; it's a profound connection with yourself and the joy of a more vibrant life.

Here's to a future where food is your ally, not your enemy!

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When it comes to achieving your health and fitness goals, desire, education and even a well-thought-out plan can only get you so far.

Incorporating mindful eating habits are a huge first step. But at some point, life happens…

- You have a bad day at work.
- Your kids are home sick and you have no backup.
- An unexpected bill arrives in your mailbox and makes your stomach sink to the floor.

Suddenly, the LAST thing you want to do is meal plan or go work out.

If you build your resilience you can stay more and more on track, come what may!

My FREE 7-Day Resilience Checklist gives you 8 ways to build your “bouncebackability” AND gives you a 7-day checklist so you can get back in the game ASAP. 

Click here to download 

Categories: : Nourish