6 Practical Mindful Eating Tips to Overcome Emotional Eating

6 Practical Mindful Eating Tips to Overcome Emotional Eating


When we hear “emotional eating,” we often picture someone consuming large amounts of unhealthy comfort foods to alleviate their emotions. However, emotional eating can manifest in various ways. It could involve excessive eating or indulging in specific foods even when you’re not hungry. Alternatively, it might entail skipping meals or following restrictive diets due to feelings of anxiety or boredom.

6 Practical Mindful Eating Tips to Overcome Emotional Eating

Practicing mindful eating can increase your awareness of food consumption patterns and emotional triggers. It can also promote a healthier relationship with your body and food. To overcome emotional eating, consider the following six tips for incorporating mindful eating into your routine.

Pay Attention to Your Hunger Cues

If you are experiencing emotional triggers that make you feel like consuming food, you must pause and assess whether you are hungry. If you are physically hungry, choosing a healthy and satisfying food option is advisable. However, if you are not hungry, exploring alternative strategies to address the emotions contributing to your desire to eat is crucial. By reflecting on and considering your needs, you can make choices that support your overall wellbeing and emotional health.

Be Mindful of Your Food Choices

Choosing foods that nourish your body is crucial for maintaining physical and emotional wellbeing. Opting for wholesome, nutritious foods is best, but enjoying an occasional treat without feeling guilty is okay. Here are some helpful tips for selecting the right foods:

  • Get enough protein to stabilize your blood sugar and keep you feeling fuller for longer.
  • Include fiber-rich foods to maintain regularity and reduce feelings of anxiety.
  • Consume healthy fats to stay satiated and reduce inflammation.
  • Eat water-rich foods to stay hydrated and reduce fatigue.
  • Avoid processed foods that are high in sugar and can cause blood sugar spikes and crashes.

Eat Slowly and Savor Your Food

Eating more slowly and mindfully is helpful. Taking the time to savor your meals can significantly enhance your eating experience. By paying close attention to your food’s flavors, textures, and aromas, you can fully appreciate every aspect of your meal. You can do this by putting your fork between each bite, thoroughly chewing each mouthful, and avoiding distractions while eating. By doing so, you can fully immerse yourself in the pleasure of eating and enjoy every last bite.

Avoid Using Food As a Reward or Punishment

Using food as a means of punishment or reward can damage the connection between food and the body, ultimately resulting in disordered eating habits and negative impacts on one’s physical and mental health. To cultivate a well-balanced and healthy approach to eating and overall wellbeing, it is vital to abstain from utilizing food in this manner.

Be Present in the Moment

For a truly satisfying dining experience, practicing mindfulness and being fully present in the moment are essential. It’s best to eliminate any potential distractions, such as your phone or television, and instead focus on fully immersing yourself in your meal’s flavors, aromas, and textures. By savoring each bite and paying close attention to the overall eating experience, you’ll be able to fully appreciate the meal and all that it has to offer.

Be Grateful for Your Food

Before eating, take a moment to appreciate the people and processes that brought your food to the table. It will help you understand and respect the nourishment that sustains your body and cultivate gratitude for the abundance in your life.


The practice of being mindful while eating is challenging to cultivate. It requires a great deal of commitment, dedication, and perseverance. However, with consistency and unwavering determination, one can ultimately overcome this potentially damaging emotional eating habit and establish a more wholesome relationship with food. By staying present and aware of our thoughts and emotions while eating, we can better appreciate the nourishing qualities of our food and make healthier choices for ourselves. Though it may be challenging at first, the rewards of a mindful approach to eating are well worth the effort.

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