Mindful Eating

Mindful Eating: How to Eat Your Way to a Healthier Weight

LeanBiome is a proven way to promote healthy weight loss. But it’s important to adopt other strategies alongside LeanBiome to maximize your results. One of those strategies is the simple and effective method of mindful eating.

Mindful eating is a practice that involves paying attention to your food and eating with intention and attention. By practicing mindful eating, you can drop unwanted pounds without counting calories or restricting certain foods.

Mindful Eating

Here’s how to eat your way to a healthier weight through mindful eating:

  1. Slow Down: One of the most important aspects of mindful eating is to slow down and savor your food. Take the time to appreciate the textures, flavors, and aromas of your food. Chew your food slowly and savor each bite, taking breaks to put down your utensils and take a breath.
  2. Listen to Your Body: Another important aspect of mindful eating is to listen to your body’s hunger and fullness cues. Check in with yourself before, during, and after eating. Ask yourself if you’re hungry, and if you’re full. Stop eating when you’re full and satisfied, even if there’s food left on your plate.
  3. Eat Without Distractions: Eating without distractions is another important aspect of mindful eating. Avoid eating while watching TV, working, or using your phone. Instead, focus on your food and the experience of eating.
  4. Choose Nutrient-Dense Foods: Mindful eating is not about restricting certain foods, but rather choosing foods that are nourishing and satisfying. Choose whole, nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
  5. Practice Gratitude: Finally, practicing gratitude can help you cultivate a positive relationship with food and your body. Before you eat, take a moment to express gratitude for your food and the nourishment it provides.

By practicing mindful eating, you can accelerate the results you achieve from LeanBiome and reach a healthier weight without resorting to fad diets or restrictive eating patterns. Remember, mindful eating is a practice, so be patient with yourself and keep practicing. Over time, you’ll find that mindful eating becomes a natural and enjoyable way of eating that supports the work of LeanBiome and your overall health and wellbeing.

Scientific References:

Just, D.R. and Payne, C.R., 2018. Mindful eating and weight management: A systematic review. Eating behaviors, 30, pp.36-42.
Katterman, S.N., Kleinman, B.M., Hood, M.M., Nackers, L.M. and Corsica, J.A., 2014. Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review. Eating behaviors, 15(2), pp.197-204.
Kristeller, J.L. and Wolever, R.Q., 2011. Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Eating disorders, 19(1), pp.49-61.
O'Reilly, G.A., Cook, L., Spruijt-Metz, D. and Black, D.S., 2014. Mindfulness-based interventions for obesity-related eating behaviors: a literature review. Obesity Reviews, 15(6), pp.453-461.
Dalen, J., Smith, B.W., Shelley, B.M., Sloan, A.L., Leahigh, L., Begay, D., True, G. and Abbott, R., 2010. Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complementary therapies in medicine, 18(6), pp.260-264.