Mindful eating helps you build the food habits on the base of physical cues and body sensations. Below you’ll find several practices that can get you started - simply focus your attention on these points and soon they will become a habitual part of your mealtime.

• Eat only when you are hungry:

  Take one bite, pause for a moment and focus on what you feel. Listen to your body, try to distinguish false signals from your mind and the actual hunger signals from your body. Eat when you feel like it, not when you’re used to.

• Eat slowly:

  Slow down when eating and observe your feelings. Your body needs around 20 min to transfer a signal about being full to your brain. Slow eating will help you recognize that you are full and prevent overeating.

• Eat the right foods:

  Think of how you love and respect yourself. Eat for being healthy instead of just stuffing your body with food. Mindful eating doesn’t have any restrictions, but fueling your body with healthy nutritious food will benefit your overall well-being and will make you feel more energized during a day.

• Pay attention to what you eat:

  Turn your meal into a joyful experience. Feel the scent before taking the first bite. Observe the color, texture and taste of the food you eat. Think of the long way this food made to appear on your table.

• Remove the distractions:

  Keep your devices out of reach while eating. Try having a clear mind and focus only on your meal. Take a break from the routine and simply enjoy a moment with yourself.

Have a great and mindful meal!