Trixy Life

I would have laughed if you had told me years ago that I would one day be writing about mindful eating. Eating was always a task – something to get done quickly so I could move on with my day. I never really thought about how I was eating. Food was fuel, a means to an end.

I rushed through meals, barely chewing, often eating while distracted by my phone. And if there was food on my plate, I would finish it, not necessarily because I was hungry, but because it was there. After all, you do not waste food, right?

It was not until I started learning about mindful eating that I realized how disconnected I had become from my body’s signals. Hunger, fullness, satisfaction – these were concepts I had ignored for years. But through small, intentional changes, I have been able to rebuild a healthier, more conscious relationship with food.

Today, I want to share what I have learned – not as a dietitian or psychologist, but simply as someone who has been through it and found a way to be more present with food.

What is mindful eating?

Mindful eating is not a diet. It is not about counting calories or restricting foods. Instead, it is about how you eat rather than what you eat. It is the practice of being fully present during meals, paying attention to flavors, textures, and smells of food, and listening to your body’s hunger and fullness cues.

In a world where we are constantly multitasking, eating has become just another thing we do while scrolling, working, or watching TV. Mindful eating brings the focus back to the act of eating itself, making it a more intentional and enjoyable experience.

Why do we eat?

It sounds like a silly question, but have you ever stopped to ask yourself why you are eating at any given moment? Of course, the obvious answer is hunger, but there are so many other reasons we reach for food: boredom, stress, sadness, frustration, or simply because food is available.

One of the biggest lessons I have learned is to pause before eating and ask myself: “Am I actually hungry?” If the answer is no, then I try to figure out what I need. Sometimes, I just need a break, fresh air, or even a glass of water.

How distractions affect eating

Think about the last time you ate while watching TV or scrolling through your phone. Do you even remember what your food tasted like? Did you notice when you started feeling full? Probably not.

When I eat while distracted, I disconnect from the experience. I often eat faster, chew less, and end up consuming more than I need. I used to do this all the time – mindlessly finishing an entire meal and then feeling stuffed, wondering how I got there.

Now, I try to eat without distractions. No screens, no emails – just me and my meal. And you know what? The food tastes better when you pay attention to it!

Engaging all the senses

Eating is not just about taste – it is a full sensory experience.

When I started practicing mindful eating, I realized how much I had been missing.

• Sight: before even taking a bite, I look at my food. I notice the colors, the way the ingredients are arranged, the textures.

• Smell: I take a deep breath and appreciate the aroma before eating.

• Touch: the texture of food is part of the experience – whether it is the crunch of a fresh salad or the creaminess of a risotto.

• Taste: I let each bite linger, paying attention to flavors rather than just swallowing quickly.

• Sound: yes, even sound plays a role! The crunch of a toasted piece of bread, the sizzle of something fresh off the pan – it all adds to the enjoyment.

When you slow down and involve all your senses, food becomes more satisfying, and you need less to feel content.

Recognizing hunger and fullness cues

One of the hardest things for me was relearning my body’s natural hunger and fullness cues. I had spent years ignoring them, eating out of habit rather than need.

A key fact that surprised me? It takes about 20 minutes for your brain to register that you are full. If you eat too quickly, you can easily go past the point of fullness before your body even realizes it.

Now, I try to eat slower, checking in with myself throughout the meal. “Am I still hungry?” “Am I satisfied?” This simple habit has helped me avoid overeating and has made me feel more in tune with my body.

Avoiding the ‘clean plate’ mentality

Growing up, I was taught that you finish everything on your plate – no exceptions. Food was never wasted. While I understand where this mindset comes from, it often leads to eating more than necessary.

With mindful eating, I have learned that it is okay to leave food behind if I am full. I remind myself that the food is already paid for – eating it when I am not hungry will not bring it back. If there are leftovers, I can always save them for later instead of forcing myself to finish everything in one sitting.

The connection between stress and overeating

Stress is one of the biggest culprits when it comes to emotional eating. When we are stressed, our bodies crave comfort foods – often high in sugar, fat, or salt. But the relief is temporary, and we usually end up feeling worse afterward.

I have started paying more attention to the emotional triggers that make me want to eat when I am not hungry. When I feel stressed, I try other ways to cope – going for a walk, practicing deep breathing, or even just stepping outside for fresh air. Food is not the enemy, but it should not be a coping mechanism either.

Cooking balanced meals

Another thing that has helped me is making sure my meals are balanced. If I eat only carbs, I get hungry again quickly. If I eat too little, I end up ravenous and overeat later.

Now, I try to include a mix of protein, healthy fats, fiber, and complex carbs in my meals. This keeps me full longer and prevents the urge to snack mindlessly.

Keeping a food journal

I never thought I would be the kind of person to track what I eat, but keeping a simple food journal has been eye-opening. I do not count calories or restrict foods – I just note what I eat, how I feel before and after, and any patterns I notice.

Over time, this has helped me see which foods make me feel good and which do not. It has also shown me how my emotions influence my eating habits.

Progress, not perfection

Let me be clear – mindful eating is not easy. I still have days when I eat too quickly or get distracted. But the beauty of this practice is that it is not about being perfect. It is about awareness. When I notice myself slipping back into old habits, I simply pause and readjust.

I have learned that mindful eating is not a one-time change, it is an ongoing journey. And the best part? It has made food more enjoyable than ever before.

Related posts:

• Understanding mindfulness
• 9 Practical mindfulness techniques for busy people
• Why are we afraid of change?

Disclaimer: I am not a dietitian or psychologist. I am simply sharing my personal experience with mindful eating in the hope that it might help others. If you struggle with disordered eating or have concerns about your diet, I encourage you to seek guidance from a professional.

Thank you for spending time with me today!

See you next time.

Valentina