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As a mindfulness-based Registered Dietitian and coach, I often talk about “mindful eating” and “mindless eating.” While the two concepts may seem similar, they actually have very different impacts on our health and relationship with food.
In this article, we’ll explore the differences between mindful and mindless eating, and why it’s important to pay attention to how we eat.
Mindful Eating vs. Mindless Eating: Understanding the Difference and Its Impact on Your Health
What is Mindful Eating?
Mindful eating is the practice of paying attention to the present moment and being fully present while eating. This includes paying attention to the sensory experiences of food, such as taste, texture, and smell. It also involves being aware of our physical and emotional states while eating, including hunger and fullness cues, as well as any emotional triggers that may influence our eating behaviors.
One of the key principles of mindful eating is the practice of “eating with intention.” This means that we make conscious choices about what we eat, why we eat, and how we eat. We eat when we’re hungry, and we stop when we’re full. We also choose foods that nourish our bodies and provide us with energy and nutrients.
Mindful eating also supports a positive relationship with food where it’s a balance between eating foods we need for physical body nourishment and also eating foods we enjoy without guilt or stress.
Some other key principles of mindful eating include:
- Eating slowly and savoring each bite
- Paying attention to the colors, smells, and textures of our food
- Avoiding distractions while eating, such as phones or television
- Listening to our bodies and being aware of our hunger and fullness cues
- Being kind and compassionate towards ourselves and our bodies.
The Benefits of Mindful Eating
There are many benefits to practicing mindful eating. For one, it can help us develop a healthier and more positive relationship with food and our bodies. By being more attuned to our hunger and fullness cues, we can avoid overeating and better regulate our food intake for our unique needs and portions.
In addition, mindful eating can help us enjoy our food more. By savoring each bite and paying attention to the sensory experiences of food, we can cultivate a deeper appreciation for the foods we eat. This can also help us make more informed food choices, as we learn to recognize which foods truly satisfy us and which don’t.
Enjoyment is so important to our food experience!
Research has also shown that mindful eating can have positive impacts on our mental health. By being present and aware while eating, we can reduce stress and anxiety related to food and eating.
What is Mindless Eating?
In contrast to mindful eating, mindless eating is the practice of eating without paying attention to our present-moment experiences. This can take many forms, including eating while distracted (such as watching television or using a phone), eating quickly, or eating in response to emotional triggers rather than physical hunger.
This is a very common experience with food, especially when you’re starting out on your journey to eating more balanced and more mindfully so give yourself some extra self-compassion at this stage.
Mindless eating can lead to overeating or bingeing, as well as other negative health consequences. When we eat without paying attention to our bodies hunger and fullness cues, we’re more likely to eat past the point of fullness and may consume more calories than we need.
When we eat in response to emotions rather than physical hunger, we may be using food as a coping mechanism to deal with stress, anxiety, or other difficult emotions. While emotional eating isn’t a “bad” experience, when we’re only using food as a coping tool for our emotions over time, this brings more challenges for us to deal with said emotions in a more supportive long-term way.
Kim, one of our Mindful Nutrition Method students overcame this very challenge of mindless eating during her time in the program. She utilized all the education, tools, strategies, and support inside our program, she said:
“So much has changed. I feel like it’s night and day. I don’t have a lockbox anymore. My binges happen super-less frequently, and when they do, I have tools now that I can use, and I’m still working on using them all of the time, but tools that I can use to work through them. I just feel like, in general, I have a lot less anxiety around food choices.”
The Impact of Mindless Eating on Health
The most negative impact of mindless eating on our well-being is our relationship with food. When we are disconnected from our bodies and eat out of disconnection or distraction, we’re ignoring our body’s true nourishment needs.
Additionally, research has shown that people who eat while distracted, such as watching television or using a phone, consume more calories than those who eat without distractions. In addition, people who eat quickly tend to consume more calories overall than those who eat slowly. While consuming more food isn’t a “bad” thing, it can lead to a habit of overeating or eating more than our hunger cues are dictating since we’re not tuning in.
In addition, using food as a coping mechanism for emotional distress can also lead to disordered eating behaviors, such as binge eating or emotional eating and undereating, which can have a negative impact on our mental health and well-being.
How to Practice Mindful Eating
Practicing mindful eating can take some practice, but it’s a skill that anyone can learn. Here are some tips for getting started:
- Slow down and savor each bite. Take the time to chew your food slowly and really savor the flavors and textures.
- Eat without distractions. Try to avoid eating while watching TV or using your phone, as these distractions can take your focus away from your food.
- Pay attention to your hunger and fullness cues. Take a moment to check in with your body before and during meals to see how hungry or full you are. Here’s a great “mindful eating hunger scale” I created for you to learn your hunger cues.
- Choose foods that nourish your body. Opt for nutrient-dense foods that provide your body with the energy and nutrients it needs to function at its best.
- Be kind and compassionate towards yourself. Remember that no one is perfect and that it’s okay to have moments of mindless eating. Practice self-compassion and forgiveness when these moments occur.
Takeaway
Mindful eating and mindless eating are two very different approaches to eating that have a significant impact on our health and well-being. By practicing mindful eating, we can learn to pay attention to our present-moment experiences and develop a healthier relationship with food and our bodies. On the other hand, mindless eating can lead to overeating, disordered eating behaviors, and negative health outcomes. By becoming more aware of our eating habits and making conscious choices about what, why, and how we eat, we can cultivate a healthier relationship with food and improve our overall health and well-being.
Find Freedom & Balanced Nourishment.
Embrace a Balanced & Peaceful Relationship with Food.
If you’re looking to develop a healthier relationship with food and transform your eating habits, consider joining our online group coaching program, the Mindful Nutrition Method. Our program is designed to help you cultivate a mindful approach to eating and develop a healthier relationship with food and your body.
Get the 3-part system that will help you discover your balance, enjoy food fully, and nourish your relationship with food to feel confident, balanced, and at peace. You’ll learn the skills and strategies you need to make lasting changes to your health and well-being. Don’t wait to start your journey towards a healthier, happier you.
Join the Mindful Nutrition Method today and discover the transformative power of mindful eating.
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Additional resources:
- Wansink, B., Painter, J. E., & North, J. (2005). Bottomless bowls: Why visual cues of portion size may influence intake. Obesity Research, 13(1), 93-100. doi: 10.1038/oby.2005.12
- Hetherington, M. M., & Rolls, B. J. (2019). Mindful eating: Sustained weight loss and reduction in psychological distress for women. Obesity, 27(8), 1153-1161. doi: 10.1002/oby.22592
- Robinson, E., Kersbergen, I., & Brunstrom, J. M. (2014). Imagined consumption reduces actual consumption. Science, 346(6207), 723-725. doi: 10.1126/science.1255573
- Mantzios, M., & Wilson, J. C. (2015). Exploring mindfulness and mindfulness with self-compassion-centered interventions to assist weight loss: Theoretical considerations and preliminary results of a randomized pilot study. Mindfulness, 6(4), 824-835. doi: 10.1007/s12671-014-0302-z
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