Mindful Eating Techniques to Answer the Question: “Am I Hungry?”

What is mindful eating?

Mindful eating is the act of bringing awareness to the eating process. Mindful eating techniques reinforce the importance of understanding both internal and external cues for hunger and satiety, and using all senses to explore food and what it has to offer. Many people think this is a diet, which is untrue. Mindful eating is not a diet but a lifestyle. ²

What are the benefits of mindful eating?

Mindful eating can help individuals both lose and maintain weight. Because mindful eating is a lifestyle, the changes and success achieved can be permanent. Unlike a diet, which is based on restriction and starvation, mindful eating does not classify foods as “good” or “bad” for the body. It focuses on making realistic and permanent lifestyle changes. Not only does mindful eating help manage weight, but it can help with mood, energy, and mental capacity. It teaches a person to use eating to nourish the body, mind, and soul.

How does one start to eat mindfully?

The most important step when practicing mindful eating is to turn off all outside distractions when eating. That means eating a meal at the table, with no television, computer, phone, or book. Focus on each bite, and chew fully. Put the fork down between bites, and chew at least 25 times; notice how the food feels and tastes in the mouth. Breathe between each bite and ask yourself how you feel and how you want to feel when you are finished with the meal. Ask yourself, “Am I still hungry?” The act of slowing down and turning off outside distractions will allow you to connect with your body and listen to the cues of hunger and satiety.

How does mindful eating apply after bariatric surgery?

Bariatric surgery is just a tool. Surgery restricts the amount of food the stomach is able to hold, but it does not affect the amount of food the brain wants to eat. Many patients struggle with obesity because they listen to outside triggers—environmental situations, feelings, advertisements—and ignore internal hunger and satiety cues.

The concept of mindful eating teaches patients to connect with and respect their new stomach size. The first several months postsurgery is a crucial time for patients to learn what their new fullness feels like. It is important that they begin to listen to these internal satiety cues. Postoperatively, patients will have nausea and vomiting if they overeat. However, if patients continue to ignore these cues and overeat, they will stretch their stomach, have poor weight loss, and possibly regain any weight they lose.

As a practitioner, it is important to make patients aware that surgery is just a tool and not a quick fix. Diet and lifestyle changes are needed for optimal success, and reinforcing the techniques included in mindful eating can help patients succeed. Keep in mind, some patients may need to be referred to a psychologist specializing in mindful eating for additional support.