pinterest Save

Mindful eating

Eating - the one activity humans all participate in to stay fully equipped, functioning and energized. But with all the diet hacks, plans, and weight loss regimes floating around, why do we still deal with an overwhelming struggle to possess consistent, healthy eating habits? How can we stop unnecessary binges and cravings from catapulting us into the rabbit hole of never-ending guilt, frustration and food comas? How can we maintain a more balanced and healthy relationship with our food?

There is a way, and it’s not one you often see in grocery store check-out lines or in magazines. The key is mindful eating. According to Howard Lewine, Chief Medical Editor of Harvard Health Publications, “If you aren’t mindful of what’s going into your mouth, you don’t process that information. That means it doesn’t get stored in your memory bank. And without a memory of having eaten, you are more likely to eat again sooner than you might have if you ate mindfully.”

Here are five reasons why cultivating mindful eating is important to overall eating habits. 

1. Sitting satisfies
It sounds simple, but the effects of eating sitting down are huge. It all has to do with the basic fact that when we eat standing up, it is usually within the restraints of not being fully focused on the action itself. For example, munching on dinner ingredients while you cook, or rushing to work in traffic with breakfast in one hand and the wheel in the other. Other traps of mindless eating that become habitual include eating in front of the TV or your phone screen while checking social media. Although food helps us socialize and bond with friends and family, trying to direct our attention to enjoying each meal can have great results! Also, eating while sitting down is visually satisfying — in that you see all the food together in one place in front of you. When your mind isn't able to visually register the food you eat, it creates the illusion as if you ate less than you actually did. Subsequently, this can lead to feeling more deprived throughout the day. 

2. Less (plate) is more!
Not only can sitting down satisfy you more, but eating on smaller plates helps maintain portion control without much thought.Confirmed in the surprising yet proven study known as the Delboeuf illusion, different sized plates can create opposing biases that lead people to over-serve on larger plates and bowls, and underserve on smaller ones. The study found that reducing a plate size from 12 inches to 10 inches, typically results in 22% less calories being served, as the smaller plate makes a normal serving seem more filling. 

3. Recharge your “why” 
Never underestimate the power of reminding yourself WHY you’re aiming for a healthy eating lifestyle in the first place. Self motivation can be more powerful than you think. When you feel most tempted, trying making "advantage cards" with all the benefits of your obedience. Examples include...

  1. I love the way I feel when I eat healthy food and moderate portions. I feel great in my body and comfortable moving through life.
  2. I get joy shopping for fabulous, stylish clothes. I look great in the clothes and I am happy when I do.
  3. I will not be bloated and I will feel energized every day.
  4. I am really happy when I step on the scale and I see a healthy number.
  5. I am a good, healthy example for my children. I won’t get diabetes or other obesity related diseases.
  6. I will participate in life and won’t let excess weight hold me back. Family weddings, reunions, parties, conventions . . . and the photographs that come along with that.
  7. I will be able to wear a bathing suit in public.
  8. I will be able to look at myself in the mirror at the gym and feel good about what I see. I will be physically fit and be able to participate in exercise to my best ability.
  9. I feel better about myself when I resist overeating and off-plan eating.
  10. I can continue to be an inspiration to others and help them to attain their health and weight loss goals.

If you don't know where to start with portion control or even what to eat, try a Weight Loss Plan, with fully prepared meals that give you variety and help you count calories.  

Learn more about How to Have a Mindful and Happy Thanksgiving with 7 easy Tips.

Sources: Howard, LeWine, “Distracted Eating May Add to Weight Gain”,
Koert Van Ittersum & Brian Wansink, “Plate Size and Color Suggestibility: The Delboeuf Illusion’s Bias on Serving and Eating Behavior”,
Beck. S, Judith. The Beck Diet Solution: Train your brain to think like a thin person. New York: O.H, 2007.
@healthygirlskitchen, “The Beck Diet Solution: Day 1, Make Your Advantages Response Card”,

Related Blog Posts

how to stick with your resolutions

here’s why the body thrives on carbs

how to boost your immune system for the cold and flu season

what you eat can impact climate change

an easy approach to reducing your risk of breast cancer

3 simple tips for losing weight starting today

your second brain - tips for a healthier gut

5 vegetables that should be on your thanksgiving table

what's the deal with intermittent fasting?

shed pounds naturally - with a plant-based diet

5 foods to avoid

5 reasons you might not be losing weight on a vegan diet

your sugar detox guide

3 tips to lose weight on a plant-based diet

here’s what happens to your body on a juice cleanse


bad diets are responsible for more deaths than smoking

10 facts you didn't know about climate change

top 5 benefits of a detox diet to reset yourself

5 ways you save the world by eating vegan for lent

what happens to your body when you go vegan?

what difference can one person make by going vegan?

how easily can the pope go vegan?

supercharge your sex life

is it possible to prevent and reverse disease?

lose weight simply: eat smart

4 reasons plant-based eating helps with weight loss

eating your way through diabetes

5 kid-approved lunches

5 best summer drinks

debunked: 5 myths about veganism

5 tips for plant-based eating while traveling

memorial day barbecuing - veggies worthy of the grill

spotlight on: activated charcoal

5 plant-based foods that help you lose weight

how to make the most of earth day

5 surprising benefits of coconut oil

plant-based aphrodisiacs that work

#yeswecan challenge - setting yourself up for fitness success

how long do vegetables last?

probiotics - your best friend around the holidays

5 winter superfoods for more energy

how to trick your kids out of treats

mindful eating

frozen vs. fresh: know your veggies

why participate in meatless monday?

american classics redux

3 plant-based bbq tips for july 4th

protect our planet: plant-based goes mainstream

5 tips for a plant-based memorial day bbq

7 tips for eating less meat

5 ways to care for the planet

10 tips for going plant-based

sodium's effects on health and weight

how to: make winter eating your healthiest

seven ways plants help you lose weight

best of 2016: meals

four reasons to go organic

how to have a mindful and happy thanksgiving with 7 easy tips

5 simple ways to cut out dairy

easy halloween treats

why eating less meat is better for the environment

21 days with kathy patalsky: the full review



5 easy ways to keep your summer shape

mid-summer bikini body rescue

can you can?

star-spangled weekend

celebrate strawberry season

how to get dad to put down the meat

massage that kale

this memorial day rock the meatless bbq

celebrating mom

8 weeks to summer: kickstart your weight loss

5 easy greens to add to your diet

earth day & passover-a day for celebration

attention all humans

meal replacement replacement meal

dining out on a plant-based diet

foods that fool you

maple season-yum!

springtime holidays

leaders in plant-based nutrition

what’s the deal with gluten?

be uniquely green this st. patrick's day

celebrating national frozen food month

why be meatless?

jane esselstyn on women's heart health

wintertime woes of summertime clothes

how to survive the super bowl binge

5 ways to eat less and feel full

did you know these 5 things affect your weight?

new usda nutrition guidelines

pass around the pumpkin pie

8 crazy nights-lighten up chanukah treats

how to have a healthy holiday

how to eat smart at the office

plant-based thanksgiving

movember, prostate cancer, and your diet

meet the esselstyns-they're a plant-based family

tips for busy back to school time

preserving the harvest

zucchini love

junk food day?

lower your cholesterol the easy way. eat more fiber.

red, white, & blue can be healthy for you!

asparagus season

how to survive the summer bbq

it's cinco de mayo-get your bean on

earth day every day-for the planet and your tummy

world health day & connection to vegan diet

maple sugaring

my thanksgiving secret...

losing your mind? try these memory boosting superfoods!