Break Free from Overeating with Mindfulness

We’ve all been there—reaching for that extra snack or indulging in one too many bites of dessert, even when we’re not really hungry.

Overeating is a challenge many of us face including myself from time to time. The good news is it’s okay!

Today we’ll discuss overeating and a mindful approach to deal wit it.

Why Do We Overeat?

Overeating often has little to do with hunger. For many of us, it’s triggered by stress, emotions, boredom, or even out of habit. We find comfort in food, but that comfort is fleeting, often replaced by guilt or frustration.

How Mindfulness Helps with Overeating

When we eat mindlessly, it’s easy to overindulge. We might be distracted by TV, scrolling through our phones, or simply eating too quickly.

But when we bring mindfulness into our meals, we start to notice things we usually overlook:

• Hunger Cues: You become more aware of when you’re genuinely hungry versus when you’re eating for emotional reasons.

• Portion Control: You learn to eat more slowly and recognize when you’ve had enough, instead of automatically cleaning your plate.

• Food Enjoyment: You savor the flavors, textures, and aromas of your food, making the experience more satisfying—often with less food.

4 Simple Steps to Stop Overeating with Mindfulness

If you’re ready to curb overeating and start enjoying food more mindfully, here are three steps to get started:

1. Pause Before Eating

Before you start eating, take a moment to check in with yourself. Are you truly hungry?

If not, consider what emotion or situation might be driving the desire to eat.

Maybe a short walk, some deep breathing, or a few minutes of meditation will help you cope with those feelings.

2. Eat Without Distractions

Commit to eating without distractions—no phone, TV, or work. Focus on your food.

Notice its smell, color, and texture. Take small bites and chew slowly, paying attention to the sensations in your body.

3. Tune Into Fullness

As you eat, pause occasionally to ask yourself, “How full am I right now?” You may find that you’re satisfied long before your plate is empty.

Honor your body’s fullness signals and give yourself permission to stop eating when you’ve had enough.

4. Don’t Deprive Yourself

If you have a craving then go with it. Just take a bite or two to get it out of your system.

Overeating Isn't a Failure

Remember, overeating is a common struggle, and practicing mindful eating is not about perfection.

It’s about building awareness and creating a healthier, more balanced relationship with food over time. Each mindful meal is a step toward breaking the overeating cycle.

Thanks for tuning in

Best Wishes,

David Starikov