1. How to practice mindful eating to lose weight fast
How to practice mindful eating to lose
weight fast
What is mindful eating?
Mindful eating is all about eating with intention and attention. Other terms of mindful
eating are intuitive eating or conscious eating. Learn how to practice mindful eating
to lose weight fast without following strict diet rules.
Mastering the art of mindful eating can give you satisfaction out of your food and feel
good after your meals. Mindful eating encourages you to eat slowly, keeping your
portions in check, become more aware about your relationship with food and NOT
feel overstuffed or miserable after your meals. Mindful eating is not about counting
calories or become obsessive about your food.
Photo credit look at me now
Mindful Eating quotes
“Your body is precious. It is our vehicle for awakening. Treat it with care.” ~Buddha
One should eat to live, not live to eat" ~ Benjamin Franklin
The spirit cannot endure the body when overfed, but, if underfed, the body cannot
endure the spirit. ~St Frances de Sales
The more you eat, the less flavour; the less you eat, the more flavour. ~Chinese
Proverb
"Tell me what you eat, and I will tell you who you are." -Brillat-Savarin
www.Fat2FitSteps.com Page 1 of 5

2. How to practice mindful eating to lose weight fast
Photo credit Luminary Artist
What is mindfulness?
In simplest terms, mindfulness is awareness of the present moment. It is paying
attention and becoming fully aware of what is happening both inside and outside
yourself - in your body, heart and mind - and outside yourself, in your environment.
Mindfulness is awareness without criticism.
Photo credit Popeye's View
What is unmindful/mindless eating?
www.Fat2FitSteps.com Page 2 of 5

3. How to practice mindful eating to lose weight fast
The opposite of mindful eating is unmindful eating/ mindless eating. Mindless eating
is consuming the wrong foods without even being aware of it. Other terms for
unmindful eating are binge eating or compulsive eating,
Do you ever find yourself eating junk foods without even being aware of it? We tend
to eat unmindfully when we are super hungry, eating out especially at “all you can
eat buffet”, eating free food, emotional eating, eating while distracted, eating fast. In
these cases we are usually not paying attention to the food we are eating. Mindless
eating is when we not eating for nourishment but simply because we are bored,
upset, lonely, sad or just because its there.
11 Tips on how to practice mindful eating to lose weight
fast
1. Know your food
Before you practice Mindful eating to lose weight, be aware of healthy and unhealthy
foods. High fat and high carb foods should be off your list. Having a good knowledge
about what is nutritional and what is junk will set you on right track towards mindful
eating.
2. Eat slowly
Focus on eat bite you take. Do not put the second bite in your mouth till you have
finished your previous bite. Experience each bite of food from start to finish. Chew
your food well and enjoy every bite.
3. Use smaller plates and bowls
Keeping your portion size in check is very important when eating mindfully. Opt for
smaller plates and bowls. Smaller dish leads to small serves which leads to smaller
portions.
4. Don’t stuff your pantry with junk food
www.Fat2FitSteps.com Page 3 of 5

4. How to practice mindful eating to lose weight fast
Cookies, cakes, potato chips can lead to unmindful eating. Try not buy them at all if
you are serious about fat loss. Even if there is junk food around you, practice self
control as lot of these foods are addictive.
5. Opt for quick and healthy snacks
When you are hungry and you rush to the pantry or fridge, make sure it is filled with
healthy snacks (foods which are nourishing and satisfying). Some examples are nuts
(almonds, cashews, pistachios, peanuts) bananas, gluten free chips, fruits, veggies
etc.
Photo credit ania marushkevych
6. Don’t eat while watching TV/ surfing internet/ reading book
Put all distractions aside when eating your food. Watching TV can distract us and
cause us to eat more. Its best not to do anything while you are eating so you can
stay focussed on your food. Eliminate all distractions when eating.
7. Sit down and eat
We are all in hurry and trying to multitask. Eating in a hurry can lead to mindless
eating. When we are hungry we try to eat hanging over the sink, reading, lying on
bed. Make a conscious effort to sit down when eating and slow you down and help
you lose weight.
8. Have an attitude of gratitude towards your meals.
www.Fat2FitSteps.com Page 4 of 5

5. How to practice mindful eating to lose weight fast
www.Fat2FitSteps.com Page 5 of 5
Silently say thank you before putting the food in your mouth. A simple prayer
thanking everyone who has put the food on table for you is good. Remind yourself
that the food will nourish your body and soul in every way.
9. Don’t confuse hunger with thirst
Many people confuse thirst and hunger, often mistaking the former for the latter.
Studies have shown that 37% of people mistake hunger for thirst because the thirst
mechanism is so weak. By doing so, the body is led to think that it needs food when
what it’s really asking for is water.
10. Eat only if you are hungry
Don’t eat food just for the sake of it, or because its meal time. Ask yourself a simple
question “Am I really hungry?” before opening the fridge or pantry. Listen to your
body.
11. Stop eating BEFORE you are 100% full
Listen to your body signals and respect your body’s cues of hunger and fullness. Stop
eating when you are full, even if there is food left on your plate. Don’t aim for 100%
full. Stop eating when you are 80% full.
Eat, drink and be mindful. Lose weight the healthy way. Have you practiced mindful
eating ?
Source:
www.fat2fitsteps.com/how-to-practice-mindful-eating-to-lose-weight-fast/