Trying to eat healthier? Watching your weight? Maybe you want to eat more fruits and vegetables or cut back on junk food. Regardless of motivation, it’s easy to take in more calories than you realize. When you eat more mindfully, you can eliminate extra or unneeded calories and enjoy your food more as well. Here’s how you can eat mindfully:

Focus on your food

How many times have you eaten lunch at your desk, gobbled breakfast in your car or snacked in front of the TV at night? Eating while you’re doing other things makes you more likely to overeat. Eliminate all distractions — yes, even your smartphone — to eat less.

Sit at the table

Choose a place to eat your meals — like your dinner table — and make that the place where you eat every meal, even snacks. You'll be less likely to nosh without tuning in to what you’re doing. The same goes for your office — set a rule to avoid eating at your desk and use the kitchen or break room instead. 

Use smaller plates and bowls

Research reveals that simply using a smaller-sized plate or bowl means that you wind up eating less — without even trying. 

Go beyond the chew

It’s easy to scarf down food without really tasting it. Slow down and pay attention to the way your food looks. How does it smell? Is it soft, chewy, crunchy? Hot or warm? The more senses you involve, the more satisfying your food will be.

Track your intake

Writing down everything you eat makes you more aware of every bite you take — whether it’s a cookie off the plate in the break room or sampling the pasta sauce you’re making. There are many useful websites and apps that can help you log your meals and track your intake. 

Check in with your appetite

We often eat out of habit, or because there’s food around. Ask if you’re truly hungry before you eat. Paying attention to your body’s hunger signals (like an empty or growling stomach) will help you enjoy your food more.  

Need additional help?

Whether you are just looking to slim down to shape up or are struggling with obesity and need to make a major life change, medically supervised weight loss (MSWL) provides a safe and healthy way to lose weight with the careful monitoring and support of a team of specialized doctors, nurses and nutritionists. Learn how our team can provide you with the skills and encouragement you need to make a long-term commitment to eating properly and exercising.