Mastering Mindful Eating: How to Honour Your Fullness for Lasting Weight Management
Hello and welcome to those of you joining me for the first time, and a warm hello to returning readers! For those who don’t know me, I’m a devoted women’s weight loss specialist, passionate about helping others transform their eating habits from their thoughts, to their actions. I’m also a mum and a busy career woman, so I understand the juggle of maintaining healthy habits amidst our busy lives.
I know your struggle, because I am you.
Two years ago, before I became a mum, using chopsticks was a regular part of my dining routine—not just because I adore Asian cuisine, but because they naturally slowed down my eating pace. With a older sister who was always asking if I was finished, so she could eat off my plate, I became a super speedy eater! And I learned that using utensils like chopsticks forced me into slower eating behaviours, which was hugely beneficial to my health and wellness!
Recently, my brother brought me some chopsticks from Japan, reigniting this old habit. It was a poignant reminder of how much has changed since entering motherhood and the rapid pace of life that comes with it.
Life as a Mum Changed the way I ate
In our fast-paced world, where quick meals often become a survival strategy, it’s easy to fall into the habit of eating too quickly. Like most habits, they help and solve a problem, until they become a problem themselves.
Up until pretty recently, with my now 2-year 0ld, in order to get food into my hurried, busy life, it was ‘scoff it down’, or not eat at all as options - and I chose to scoff! It’s amazing how many women I speak to that never notice this once essential habit with a newborn still being something they do to this day with their children now grown. And you can’t change what you don’t notice.
The habit of eating quickly is not without consequence. The science is pretty clear: Eating too quickly can sabotage your weight loss and health goals. Here’s why:
The Science of Eating Pace:
When we eat quickly, we’re likely to consume more before our brains can signal that we’re full—this takes about 20 minutes. This disconnect can lead to overeating and a subsequent increase in calorie intake, which over time, can lead to weight gain.
On the other hand, slowing down your eating pace can enhance your feeling of fullness, reduce overall calorie intake, and improve digestion and nutrient absorption.
But the benefits of slowing down extend beyond weight management. Eating slowly allows you to fully taste and enjoy your food, enhancing the sensory experience of dining. This heightened enjoyment can lead to greater meal satisfaction and reduce the likelihood of seeking additional food later on.
When you truly savour and appreciate your meals, you're not just nourishing your body; you're also satisfying your palate and your mind.
Transform Your Eating Habits:
Mindful Bites: Start by counting how many times you chew each bite. Aim for 15-20 chews before swallowing. This not only helps with digestion but also extends your mealtime, which can better align with your body’s natural fullness signals.
Set the Scene: Minimise distractions. Turn off the TV and put away your phone during meals to focus fully on the experience of eating.
Tool Adjustment: Use smaller utensils, or reintroduce chopsticks to your meals. This can naturally slow down your pace, making you more conscious of each bite.
Adding to the journey of mindful eating, let's address a common struggle:
You're nearing the end of your meal, you start to feel full, but there’s still food on your plate and you continue eating. Recognising when you're full is only the first step; the real challenge is acting on that sensation.
Why do we often eat past the point of comfort, regretting it immediately after? Mastering this aspect can set the foundation for successful weight management without feeling deprived.
Why We Overeat Despite Feeling Full:
The Taste Factor: It's tough to stop when the food tastes incredible. Here's where being intentional about your long-term health goals comes into play.
When faced with the temptation to continue eating just for the flavour, remind yourself of the bigger picture. Align your immediate decisions with your long-term desires for health and vitality.You’ve enjoyed the food you’ve eaten, you’ve not missed out, you are full and you are satisfied. More seems like a good idea based on enjoying the flavour alone, but more robs you of so much.
Portion Sizes: Often, we serve more than our bodies need. Adjusting your portion sizes to match your physical needs is crucial. For example, if you're relatively inactive and petite, your portion sizes should reflect that.
It's not about fairness; it's about what's nutritionally appropriate for your body. Resenting a partner for eating more is understandable but unhelpful. Instead, reframe your perspective to focus on what your body needs to thrive, not just what it can consume.Dessert Dilemma: Yes, it's absolutely fine to enjoy dessert! The key is to not reach fullness with your main meal if you plan to indulge in dessert.
This strategy helps manage your total caloric intake while still allowing you to enjoy your favourite foods. Choose wisely between the main course and dessert, focusing on what you gain by this choice—comfort, satisfaction, and a body you feel good in—rather than what you’re missing.
Controlling the narratives in our mind is crucial, especially when facing the urge to overeat.
It's essential to pause and ask: Is this thought true? Is it helpful? Often, we may feel a sense of unfairness when we can't indulge as others do. For example, you might see someone enjoying larger portions and feel resentful that you can't do the same without consequences. But it's vital to remember that what is right for someone else's body isn't necessarily what's right for yours.
Instead of dwelling on perceived unfairness, reframe your focus. Consider the benefits of choosing smaller portions: avoiding discomfort, bloating, and lethargy. Embrace the opportunity to live in a body that feels good, one that allows you to enjoy life without physical limitations.
By shifting your perspective from what you're missing out on to the positive aspects of making healthier choices, you turn a potentially negative experience into a powerful, self-affirming action.
Remember, when you fixate on 'missing out,' you're not seeing the whole story. You're not losing an experience, you still got to enjoy that meal; you're gaining health, comfort, and well-being.
Overeating is a complex issue with many layers
Influenced by taste, portion control, and our emotional connections to food. Each person’s reasons are unique, shaped by individual life experiences, habits, and beliefs.
If you're tired of the cycle of overeating and its impacts on your weight, well-being, and quality of life, a personalised approach is essential. I'm here to help you explore these challenges and tailor strategies that respect your individual needs and goals.
Reach out if you're ready to break free from this cycle and embrace a healthier, more balanced relationship with food. Together, we can find a path that respects your body's needs and your love for food.
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