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Mindful eating is the awareness of physical and emotional sensations while eating or in a food-related environment that comes without any judgment or preconceived opinions. Despite the fast-paced Western lifestyle, which promotes eating on the run rather than being present in the eating process, this movement gets stronger every day.

Despite the obvious gains that mindful eating provides, just a minority of the population has a habit of eating with intention and attention. If you often find yourself eating on the go, in front of the TV, or scrolling your phone, this ebook may help you be more conscious of your food and its impact on your overall health.

People often turn to food when stressed out, lonely, sad, anxious, or bored. Researchers found that lower intensity emotions (such as chronic stress) are linked to increased intake of sweet and high-in-fat foods.
Although it is not bad to cheer yourself up with your favorite dessert from time to time, food becoming the only emotional coping mechanism may lead to increased feelings of shame and guilt.

Implementing mindful eating practices in your daily life may improve your mental health and your relationship with food. Although physical benefits such as weight loss are not the main target here, they are a welcome and pretty frequent side effect of the process.

Mindful eating is based on a mindfulness practice. Mindful eating may help you consider your thoughts, physical sensations, and behaviors without reacting automatically.

1. Staying aware of what you are doing and its effects on your body, both good and bad.
2. Using all your senses in choosing to eat food that is both satisfying to you and nourishing your body.
3. Acknowledging positive, negative, or neutral responses to food without judgment.
4. Practicing awareness of your emotions, physical hunger, and the cues that let you know your hunger has been satiated.

Mindful eating is not just another trend in the nutrition field. It has proven benefits ranging from the physical to the psychological.
Here are just a few:
- Mindful eating predicts reduced calorie consumption and less impulsive eating. Studies show that mindfulness is related to preferring healthier foods.
- Mindful eating practice makes less healthy foods to become less appealing.
- Mindfulness helps reduce binge eating and emotional eating.
- Mindful eating can decrease binge episodes, improve self-control when it comes to food, and reduce depressive symptoms in those with binge eating disorder.
- Dispositional mental awareness plays an essential role in eating behaviors. It supports the use of mindful eating techniques in diabetes self-management interventions.
- The opposite of mindful eating, sometimes referred to as mindless or distracted eating, is associated with anxiety, overeating, and weight gain.