Mindful Eating Guide

What is mindful eating?

When we’re trying to lose weight, it’s important not only to focus on what we eat, but also on how and where we eat. The idea behind mindful eating is that, in becoming more aware of the process of eating and of ourselves and the food as we’re eating, we will get more satisfaction from eating and eat less food as a result.

Here are some tips to try, which should help you become more mindful of your eating. Some may feel strange or awkward to begin with but stick with them and you will notice the benefits.

Setting the scene

• Before eating a meal drink some water - this may help to reduce your hunger
• Take time to sit down and eat rather than eating on the go or standing up to eat
• Reduce all distractions whiile you eat - try turning off the computer, TV or radio and don't read
• At work, take time to eat away from your desk and computer.

During the meal

• Pick up small amounts of food with your fork
• Take smaller bites of foods
• In between each bite, practice putting down your knife and fork
• Slow down your eating (it might be helpful to put a note on the table to remind you to do this).
• While you’re eating, with every mouthful of food try to concentrate on what the food looks like, what it smells like, what the food feels like in your mouth, what it tastes like.

Eating mindfully with others

• Try to eat more slowly than everybody else - aim to be the last person to finish

•  Talk more and eat less

• If possible, serve yourself - that way you will have more control over what goes onto your plate.

General tips

• Set some guidelines for yourself, such as no eating in bed or in the car
• Put food out of sight in cupboards or the fridge – the less you can see, the less likely you are to be tempted to pick at things
• Place stickers inside cupboards and on the fridge reminding yourself to ‘STOP’ and ‘THINK’
• Put leftovers away immediately or freeze them for another meal.

Useful reading

There are lots of books on Mindful Eating. Here are a few that you may find useful, which you can pick up at your local library or buy online:

• 'Mindful Eating: Learn How To Break Negative Eating Habits To Lose Weight And Keep It Off For Good,' by Rachel Bartholemew and Mandy Pearson
• 'Mindful Eating: Free Yourself from Overeating and Other Unhealthy Relationships with Food,' by Jan Chozen Bays
• 'Eating Less: Say Goodbye to Overeating,' by Gillian Riley.

Useful websites

The CAMP System 

Everyday Mindful Eating 

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If you have any comments, compliments or concerns you can speak with a member of staff or contact our Patient Advice and Liaison Service (PALS) and Complaints Team

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