Do you know when you’re hungry or full? Do you stop eating when your plate is done or when you’re full? Are you taking time out of your day for meals? In this post, Dietitian Lauren Fowler shares her tips on eating mindfully – whether you’re just starting out on weight loss or needing a reminder to slow down and listen to your body.
How often are you eating mindfully?
- Do you know when you’re hungry or full? It is when your plate is clear or when your stomach is full?
- Do you take time out of your day for meals?
- Are you eating meals seated or standing on the go?
When someone comes to me wanting to lose weight, I skip over the traditional calorie counting diet and focus on the mind-body approach to food. Instead of focusing on weight loss, I look at food as nourishment, pleasure, and fuel for the body. Mindful eating has been an essential practice that helped me improve my digestion and change my relationship with food, and it’s a topic I discuss with most of my clients.
Mindful eating helps you focus on being present at mealtime. It helps you:
- Connect with your hunger and fullness cues
- Enjoy food more
- Slow down your meals
- May reduce mindless eating and emotional eating
- Promotes a healthy relationship with food
Everyone can give mindful eating a try, and while it does take practice, it’s pretty simple!
Here are top 6 Tips to Start Eating Mindfully Today:
1. Take time out of your busy day to eat.
Rather than eating at your desk or on the go, schedule out 20-30+ minutes to enjoy a meal. I get it; time is limited, and even I eat at my desk from time to time. Taking time to eat a meal is a beautiful act of self-care, and it lets your body know that you value it enough to make eating as important as work or sleep. When you eat on the go in a rush, your body is stuck in a ‘fight or flight’ mode, and you won’t digest or enjoy your food as much. Make it fun by eating with your family, roommates, or scheduling a weekly lunch date with coworkers or a friend.
2. Slow down your meal, and chew, chew, chew.
Slowing down your meal will help you focus on all the smells, textures, and flavors in your food. Chew your food well to improve digestion. Slowing down your meal will help you notice when you are no longer hungry or cues of fullness.
3. Feel your fullness.
Most people finish their whole meal before they notice if they’re full or not. They’ve been in the “Clean Plate Club” for life, and it seems uncomfortable to leave food on their plate. Instead, set down your fork every few bites, and connect with your body. Ask yourself if you’re still hungry or not. If you’re done, put away your food, and move on. They’ll always be more food later when you’re hungry again. By honoring your hunger and fullness, you can start to build self-trust around food.
4. Notice what foods you actually like or not.
When I started to eat mindfully, I realized those M & Ms I would grab a handful of when I saw them didn’t actually taste good. I was grabbing them out of habit and because I wanted chocolate. Instead, I’d rather enjoy the best dark chocolate, eat it slowly, and let it melt in my mouth to enjoy it. When you slow down and actually taste your food, you’ll start to figure out what foods you really love. You’ll figure out the foods you’re eating for health reasons or convenience. Then, you can start to make decisions based on the foods that taste great and feel good in your body.
5. Tune into your body after eating.
Start to notice signals from your body after eating your meals. Notice if you feel energized after eating a big salad for example, or if you feel drained and tired after eating sweets. Notice if any foods make you feel bloated or give you headaches. When you are mindful with your meals, you can notice how food makes your individual body feel. It’s different for everyone, and it changes throughout your life! Experiment, and enjoy the process.
6. Find pleasure in food.
Food is meant to be a pleasurable part of life – one of them – so enjoy your aunt’s favorite sweet potato casserole at Thanksgiving, the best dark chocolate, and eat the foods you like. Just find other parts of your life that give you pleasure and fun as well, like your job, relationships, hobbies, traveling, movement, and more. You want to make your life full of joy, so you don’t have to turn to food to find a quick boost of happiness when you’re bored or feeling emotional.
Mindful eating is a powerful practice, but it takes time to develop it – just like you would practice any sport. Choose one tip, and focus your efforts on it this week. Over time, it will become a habit and something you naturally do!
I’d love to hear your thoughts:
- Have you ever heard of mindful eating?
- What is ONE tip you want to work on?
Feel free to ask questions in the comments below – I’ll pop in to answer some!
Lauren Fowler, RDN, LD, CLT
Lauren Fowler is a Registered Dietitian Nutritionist who helps women ditch the diets, feel good in their bodies, and discover vibrant health. She works with clients with eating disorders, digestive conditions, and women’s health concerns using a real food and intuitive eating approach. She loves exploring farmer’s market, yoga, and running with her boxer pup.
Lindsey @ SimplyLindsey says
I can totally relate to #4. It’s so easy to eat sub-par dessert from the break room at work because you’re craving chocolate. I try to limit the number of treats I have each week (doesn’t always happen though!). When I do this, I notice that I won’t waste a treat on something I don’t love (e.g., M&Ms) and will hold out for a serving of my favorite ice cream instead!
Jim Mandoli says
Great guest post! I think mindful eating is a very important habit that we’ve lost in this high speed lifestyle. I’ve been trying to eat more consciously and especially slower but I must admit I’m not doing very well. This article has inspired me not to give up though. I really believe that it will improve my health and my general state of mind if I keep it up.
Lisa @bitesforbabies says
These are great tips! I know that for myself I need to work on slowing down and chewing my food more (which is SO hard to do when you have two little ones and always feel rushed!). I also think that portion size is very important. I always put a small amount of food on my plate first then take seconds if I’m still really hungry, if not I stop there 😉
Kaila @healthyhelperblog! says
Great tips! These are so important to keep in mind to really enjoy food and eat for proper nourishment! 🙂
Kay says
Great post. I’ve had some health concerns in the past that have prevented me from being able to manage hunger cues. I have significant IBS, and after too much weight loss, and then quite a bit of weight gain back, I have a hard time knowing when I’m full (leptin issues?). I want to trust my body, but sometimes I think I cant & I should just portion out what looks “normal” and eat it, then stop. I want to eat mindfully, but it seems so unattainable for me….. 🙁
Anonymous says
I did the whole30 program and realized after 30 days that my hormone levels must have reset because my hunger and fullness signals are apparent again. I also learned that snacking and mini meals mess up my signals. Just something to consider 🙂
Jessica says
I’ve done a Whole 30, too, and then added mindfullness meditative practice (which I learnec about in therapy) and THEN found out about mindful eating! Plus, the studio where I work out has a huge focus on mindfullness. I really feel that all those things converged at the right time to help me develop a better relationship with food. I am still recovering from years of disordered eating tied up with anxiety, so what Lauren said about “self-trust around food” really resonated.
Thank you, Lauren, for an amazing, thought-provoking piece, and thank you, Kath, for publishing it. I look forward to exploring Lauren’s blog!
Lauren says
Hi Kay! This is totally a valid concern. Mindful eating – and just slowing down at meals – can help improve your digestion and listen to your body. It may help you figure out if certain foods are problematic for your body. If you’re interested, I wrote this post on healthy digestion – http://mindfulmealsblog.com/2014/04/28/guide-to-healthy-digestion/ 🙂
Sarah says
Wonderful post! Mindful eating has been a big goal for me lately- my body tends to not send “I’m full” signals for a while after I’ve stopped eating (sometimes up to an hour) so I really need to be aware of that. Sometimes for me it’s hard to not go for seconds because I still feel hungry even though I might have eaten what’s body already needs.
I am always on the go, too- which sometimes means I eat fast to get it over with :/
Katie @ Talk Less, Say More says
Great tips! I know it’s definitely something I struggle with and go through phases of being really good at it but then as soon as my stress goes up, my mindful eating goes down. Always a work in progress, i guess. 😉
Kelly @ Kelly Runs For Food says
I’m usually really good about sitting down for breakfast, but I’m also guilty of eating at my desk all the time! These are all awesome reminders!
Gada says
Good morning! I am a long time reader but haven’t commented many times. However this morning I felt compelled to post comments for your review and feedback. I am beginning to feel very uninspired by kerf. Between the exorbitant amount of the sponsored content and now a guest post, all In one week, I can’t help but feel uninspired. Maybe this is because The way the posts fell this week? But I just wish that you would go back to posting original content written by you as opposed to sponsored content or guest posts. I come to your blog to read about your ideas on healthy living, food, lifestyle, etc. I love all your lifestyle and healthy living posts. Perhaps some of my favorite posts are a day in the life, home neat home, house updates, clothes/beauty. I love those! Thank you for taking the time to read and listen, just felt compelled to comment this morning!
Aaryn says
I have to agree with this comment. I’ve read for over three years and the excessive sponsored posts of late are off-putting. I think it’s because they don’t feel genuine or believable when there are so many. Two sponsored posts plus a guest post in one week seems excessive. I understand you’re busy with your little one and don’t have time to blog like you used to, but is there a reason for so many sponsored posts of late?
KathEats says
So many of you see “sponsored” and discount anything meaningful the post includes. I tried to make both of this week’s posts as KERF-ish as possible, and I feel they were the true me. If I had created the coconut balls without sponsored written at the top I’m sure you would have enjoyed the post! I urge you to look past the words and I appreciate those who understand this turn in the blog world path.
Melanie says
Thank you for your response to the above comments kath. However, as a faithful reader I absolutely agree with the above comments. The sponsored content has been a lot lately and I don’t enjoy it. You mentioned the coconut balls however you would not of thought to make coconut balls in less it was a sponsored post something that you are being paid to post about. Perhaps would you consider doing a post about sponsored posts in the blog world, why you do them, what the benefit is to the blog, etc. I think that this would perhaps educate people and see things from your point of view. I myself, because I do not like sponsored posts, may benefit from this. I also would like to add that I read about 20 blogs a day, and yours by far has the most sponsored material. However your normal postern I definitely enjoy the most!
KathEats says
I might not have blogged about those particular coconut balls with Cheerios, but I might have decided to do a recipe post with a very similar concept. Actually, the coconut butter ball concept is one I’ve been brewing in my head for a while! They way I see it, sponsored posts like this (and I agree that they ALL don’t fit ideally) are a win-win – a post that I take a little extra time on and support my blog at the same time. No I wouldn’t have written about CS tea’s factory otherwise, but a lot of the posts are ideas I’ve had for a while that just happen to be the perfect fit.
Elise says
I think that’s the point. When readers see “sponsored,” there a connotation that is associated with that word. I generally assume when a blogger writes a sponsored post, they are creating content that would not exist if they weren’t compensated to review/sell this product on their blog.
There are exceptions, of course, like when a blogger reviews a product or works with a brand they have previously expressed interest in, but in general, those posts are not original content. When the first mention of a product/service/company comes from a sponsored post, I assume the only reason it’s on the blog is because the blogger was compensated. Would you have created those Cheerio balls on your own if you weren’t partnering with General Mills? Would you have hosted the chocolate tasting party if you weren’t partnering with Hershey?
KathEats says
What about the things you learn from sponsored posts? As a reader of many blogs, I really have learned a lot. I think Caitlin HTP does a really good job at making her sponsored posts interesting and useful – I’ve learned a lot. I would hope that some of mine have been helpful as well. To answer your question, yes I would have made a version of those balls – it was an idea I had had for a while (to use coconut butter to make a snack ball). The chocolate party – maybe so but I probably wouldn’t have focused on the chocolate as much! My girlfriends and I get together to drink wine and eat chocolate all the time. I’m just saying that while SOME sponsored posts might be completely out of the blue (like the survey I posted earlier this year) most of them fit well with my blog’s focus, particularly the recipe ones.
Nicole says
Hi Kath, I can see how some sponsored posts fit with your image and I understand you need to do them to make money. However, I think your readers are responding to the volume of sponsored posts. I think you might be doing yourself a disservice in the long run if people start to get turned off by all the sponsored posts and leave for good.
Kim says
I agree Nicole. The volume of sponsored posts is what i have commented about in the past as well.
Kim says
Sorry pressed send to fast. I do agree that some sponsored content is valuable (I loved the scooba review), I question the authenticity because I have never read any sponsored content review that is negative. But thinking about that statement, why would it be negative when you are being paid to represent something. For example, the kiwi crate, smackers jelly, that gemstone ring company, blue apron just to name a few felt very very unauthentic and I didn’t see it truly fitting with kerf. And again, I think the true issue at hand, along with what I said above, is the volume of the sponsored content. I to feel disappointed when I get excited to check kerf and see a sponsored post. Thanks for listening and responding to feedback kath. I’m happy that you take the time to read feedback and respond.
Carolyn says
I do understand that sponsored content is the current path in the blog world. I think my problem with it is, if you read multiple blogs like I do, you see the same sponsors over and over. The same Stitchfix clothes, the same “we send you groceries and recipes” companies, etc. It just gets redundant, you know?
I’m a looooooong time reader and I remember checking your blog multiple times a day to see if you posted your breakfast or lunch or dinner post yet and really getting a lot of benefit from those. I was so excited to see a new post from you! It was helpful to see what you ate depending on how busy you were, if you were away from the house, etc.
I understand it’s hard to keep that schedule with a little one to take care of so I understand the need to change the focus of the blog. It’s just that it doesn’t seem as relevant or helpful as it used to be.
I still get excited to see a new post from you in the morning, but I’ll admit when I see it’s a guest RD post or a sponsored post, I feel disappointed.
Again, I really want to emphasize that I’ve been a fan for many years and truly appreciate all the work you’ve done. I don’t want to hurt your feelings or be negative, but I just want to provide some feedback as it seems other people are having similar feelings.
Alice says
I think because they are “sponsored”, so of course the reviews are going to be nothing but glowing, and if it’s a product the reader doesn’t care about, we’ll just close the window. I have yet to read a sponsored post that was in any way negative. They don’t feel like the bloggers’ own words because everything is Just! So! Awesome! – well, of course it is, you’re being paid.
The coconut balls would have been an even better post if you had done it on your own – sort of a “hey, look what I’ve made with the O’s” – without any compensation from General Mills.
KathEats says
But what you don’t see is all the brand offers that we turn down!! I think readers tend to think bloggers accept everything that comes their way with dollar signs in our eyes, but that is really not true at all. There is research going in first that hopefully weeds out anything that we wouldn’t like, so it’s biased research to say that they are all positive. You just don’t see the negatives because they never come to fruition.
Kelly says
I was going to ask this exact question. Katie bower also did a sponsored post for Boxed (it was awesome), but she says they turn down about 95% of what they get offered to represent because they just aren’t a good fit. I was wondering if you do the same!
Another question I’ve been wondering is why you don’t do the RD-related posts yourself, since you’re an RD? Is it to help out up and coming bloggers? Do they approach you with the topic or do you ask them? Sorry for being so nosey! I just wondered why there have been a few RD posts when you are more than qualified to speak on the subject.
KathEats says
I asked for guest posts from RDS when Mazen was younger and I was feeling overwhelmed and I had such a great response I still haven’t posted them all. Ive spaced them out evert 2 to 3 weeks so its not too much at once. Many are experts on their topics so I’m happy to host them on topics I’d have to research more heavily.
Ali says
I’ve been reading your archives lately (I just started reading your blog after Mazen was born, so it was my first time checking them out). I think a lot of your long time readers miss the old Kath Eats! Back then you had a “no sponsered posts” policy, so I can see how long-term readers would be annoyed by all the sponsered posts, and posts that don’t have anything to do with “real food”.
What I’d love to see:
Go back to documenting your food. That’s what you were GREAT at! The once a week “what I ate” post is too long and I just end up skimming. I loved reading about what you ate on a day to day basis. And now you have Mazen- document his food too! Post once a day, have a snapshot of each of your meals (so a total of 6 photos) and a description or recipe, and maybe a short blurb about something you did that was interesting that day. I think this type of post would fit into your busy schedule AND your readers would love it! I also loved all of your travel posts (then & now) so just continue doing those the way you were! You could do a day or two lag time too, if you needed. Sponsered travel posts are great because they involve real food, so they totally make sense for your blog.
I hope you will take my comments into consideration.
Alice says
I don’t doubt that you turn things down, and I don’t think your readers think you accept every single offer either. But I find it hard to believe that every single thing that you accept because you think you will like it is always awesome.
For example: I love chocolate. People want to pay me to eat chocolate and review it. I only pick the chocolate that I think I’d like and eat that. I bet there is still some chocolate that wouldn’t turn out to be as good as I thought it would be. My point: There’s really no product you’ve tried that you thought would be awesome and wasn’t? Or do you just not want to put any negativity out there because you were paid for it?
Just because you turn many offers down doesn’t mean you don’t also accept many as well, and I think what I and others are saying is that the quantity of sponsored posts has gone up across the board. And since the audience of this blog probably reads other similar blogs, it’s hard when you have to see the same sponsored recap multiple times and everyone only has sparkles and rainbows to say about whatever the item is. It feels completely fake.
jill says
I’m not bothered – at all – by the sponsored posts. It’s still Kath’s writing, and input, and opinions. It doesn’t matter if I’m interested in the products. I’m a sucker for pretty pictures and some writing! I usually read this over my morning coffee just before I get started with work. As such, I’m good with just about any light topic. I’m not a huge fan of the guest posts only because I don’t find they give me much in the way of new information. I love reading (books and blogs) about health, diet, food trends, etc. so I often find I’ve previously learned about what’s being presented in a guest post. Having said that, I don’t actually mind. I’ll just come back the following day to see what’s next. No biggie.
AYG says
It seems to me the sponsored posts would involve the same level of work as a regular post, if not more, so it does not seem your last sentence really makes any sense. The only difference is that there is likely more of a monetary incentive to do one (and who doesn’t want more $$?). I do not understand why people think a sponsored post is any different for the reader though. You still get to hear about healthy food, in Kath’s voice, with Kath’s opinion. A brand is just behind it to get their name out there. I personally think a lot of the sponsored posts are great; how often can you see the behind the scenes Celestial Seasonings or Hershey? I also think that all of the sponsored posts here are handled much better than I’ve seen in other blogs where the writer does not maintain their voice and writing style and just seems to jump right to a giveaway. Kath, keep up the great work! If I were in your position I’d take any sponsorship for things I would use/believe in I was offered.
KathEats says
Thanks so much!
Leah says
Lots of chatter about guest bloggers and sponsored posts. Kath, I have no problem with either one. I like the guest RD bloggers and have even started following a few because of their guest blogs on KERF. I don’t expect in-depth nutrition stuff from bloggers, basic general nutrition stuff is great. If someone wants more, well then pay for the nutrition counseling which most of your guest RD bloggers seem to offer.
As for the sponsored post, it is neat to hear about new products or services I haven’t heard of before. Some sponsor post I would never buy the product/service but still interesting to see what is out there. Sponsored or not, I don’t take your good reviews as gospel and I dig a little deeper if there is something that sparks an interest before I buy it. I will admit I am envious of all the vacations you take (sponsored and non-sponsored) and imagine your blog and sponsored posts play a big role in your ability to do that. Good for you for figuring out how to balance making a living and enjoying life! I remember your Sonoma trip had all kinds of positive comments from both you and your readers, had it been sponsored I am sure there would have been criticism from some readers. Lastly, for all those that complain about sponsored post, there were over 500 comments on the tea blog with the hopes of winning a few boxes of tea and a tea kettle. Apparently, those 500 don’t have a problem with the frequency of sponsored posts.
Lauren, great post! I love intuitive eating for myself and my patients. I can totally relate to the dislike of lesser quality chocolate. Intuitive eating made me a food snob when it comes to desserts.
Mary Ann says
If I can be blunt (and I’m not saying this is my personal perspective), it’s this: on some level, readers are customers. When you’re a costumer who supports any other business, you know what you’re getting before you financially support them. With blogging, it’s not the same. We support a blogger who establishes his/her interest and unique mark on the blog world, and get in the habit of reading him/her. But then, if he/she regularly offers a “product” that is not as reflective of the “original” (and readers can’t know until they click), readers feel like they’ve been duped. Again, I’m not saying this is my perspective, and I invite those who do feel that way to tell me if I’ve characterized it correctly.
Hope says
I also think it’s the quantity of sponsored posts that makes it feel off. I think you do a good job at most of the sponsored posts it’s just that when you have several glowing reviews every week it starts to feel fake.
I will say that I love when you travel for a sponsored post. I like seeing factory tours and travel pics and such. But my favorite posts will always be about your daily eats.
MelanieF says
While I read your blog maybe once a month now oppose to daily before, it’s doesn’t mean that your blog has gone “bad” if I can put it like that. But to me, I related much more to when you posted your eats of the day and exercise routine versus what you post about now. Doesn’t mean that your blog is not interesting anymore, just means that you went another direction when you had your son, which is totaly understandable, but I don’t relate to your blog as much as I use too. I do agree that they are a lot of sponsered post lately, but I don’t mind that much. Some are really interesting, especially the travel ones.
Bhavya says
Very nice post, once in a while I crave for something more. But with the tips you have shared helps me think before I over indulge in chocolate..:P I have really changed my lifestyle towards food from the time I started reading Kath’s blog. I understand portion control, balance in fat, protein and carbohydrates. Yet enjoy treats occasionally.
Ella says
There was a point last year where I got SO good at mindful eating. I could stop at just the right satiety point, could tell when I needed carbs vs. fat, etc… But it’s slipped away from me. I’ve been trying really hard to get back to it the past couple weeks, so this post came at just the right time! I’m headed over to Mindful Meals to see all she has to say. Thank you for sharing!
http://www.youtube.com/sparklesandsuch26
Lauren says
Hi Ella! It’s totally a practice that you can make a part of your daily lifestyle 🙂
Chelsea @ TableForOne says
Great post! I am reading Intuitive Eating for the second time and just love the mindful approach to eating. I notice that I feel so much better when I tune into my body and give it what it really needs!
Anne @fANNEtasticfood says
Great guest post! Love hearing from fellow dietitians that also practice Intuitive Eating with their clients instead of calorie counting. Amen!
Katie @ Peace Love & Oats says
These are definitely tips that I’ve heard before but I really love the way that you word them, that eating should be pleasurable and we should really pay attention to how our body reacts. Thanks!
Alex says
Great post. I think intuitive eating is so hard for our society and many of us because we are so face paced and always on the go. I think this is a great reminder of why we possibly have a bad relationship with food and or a diet and the need to slow down. I am pretty good at enjoying each bite I take and really taking in all of the flavors of a particular food, but I would like to work on chewing my food more. I think these go hand in hand but I tend to take 3 bites and swallow. I know this isn’t nearly enough processing by my mouth for my digestive system so I want to practice this for the next few weeks.
Lauren says
You’re so right Alex! Our society is all fast-paced and encourages diets rather than enjoying food for pleasure & slowing down. Just setting your intention on chewing is a great reminder for meals.
Ellen @ Wannabe Health Nut says
I’m with ya on the M&Ms! It’s so easy to eat out of habit or to eat something just because it’s in front of you. Being mindful helps you to become picky (in a good way) because it allows you to pause and assess what you really want or need. I enjoy my fair share of indulgences but I always try to save them for occasions or treats that are “worth it.” Like cupcakes. 😉
jen says
I don’t often find much new to me info in the guest rd posts (not complaining, I’m happy to read deeply as I see fit), but I’d love to see some from you kath, or guests, that go a little deeper on specific nutrition topics. For example, I’ve been starting to hear about dha and balancing omegas. This is new info to me and since a lot of it comes from paleo folks I’m not sure what to think (nothing against paleo folks, I’m just not sure we have the same eating/health ideals since I embrace grains, so I’m not sure how much of their stuff is applicable to me). Some straightforward info from an rd not pushing a particular diet would be stellar. Not sure if you’re looking for post ideas, but just thought I’d throw it out there.
marcie says
awesome post! thanks so much for the food for thought. I am eating breakfast while reading this. I love your ideas and your writing makes it easy to understand.
Livi @ Eat, Pray, Work It Out says
I love the concept of mindful eating. It certainly isn’t always easy, but is something I am working on every day!
Anne McCormick says
Great post and great reminders!
Kelsie says
This sucks! Everything here has great reminders!!!!! People being rude is RUDE! I can’t BELIEVE anyone would think otherwise!. What a bummer….. 🙁 🙁 🙁
Erin says
No one was rude. Everyone who had a dissenting opinion was polite.