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Mindful Eating and Weight Loss

Mindful Eating and Weight Loss

Naje Love

How I Turned My Struggles into Strength 

When I reflect on my health journey, I realize how much my relationship with food has evolved. For years, I was caught in a cycle of diets that promised quick results but ultimately left me feeling frustrated and disconnected from my body. After dealing with a challenging personal situation, I reached a point where I realized I had to shift my approach—not just to what I ate, but to how I ate. That’s when I discovered the transformative practice of mindful eating. 

I had always focused on the external—calories, portions, and weight loss—without truly considering my internal cues or the deeper emotional drivers behind my eating habits. It wasn’t until I went through a period of emotional overwhelm that I realized my eating habits weren’t just a matter of physical hunger. I was using food to fill an emotional void. 

This realization led me to explore mindful eating—a practice that emphasizes being fully present with your meals, noticing the flavors, textures, and even your feelings as you eat. It wasn’t a quick fix, but as I began to slow down and focus on my eating habits, I started noticing profound changes—not only in my relationship with food but also in my weight loss journey. 

How Mindful Eating Transformed My Approach to Health 

One of the most insightful resources I encountered on my journey was a podcast episode from V Shred Better Body, Better Life called How Mindful Eating Improves Your Relationship with Food. In it, they discussed how focusing on how we eat, rather than obsessing over what we eat, can fundamentally shift our relationship with food. This idea resonated with me deeply. The key takeaway was simple: Mindful eating isn’t about restriction, it’s about awareness and presence. By focusing on how I ate, I could make healthier choices without the stress of counting every calorie. 

For instance, I began taking my time with meals, savoring each bite and paying attention to how my body felt before, during, and after eating. It was shocking to realize how many times I had eaten out of stress or habit, rather than true hunger. As I started to tune in to my body’s signals, I began to notice when I was full and when I was truly hungry. It was a small shift, but it made a huge difference in my ability to stop overeating. 

The more I embraced this mindful eating practice, the more I realized that I could improve my health and weight loss without resorting to extreme diets. This was a game-changer for me. 

Another influential podcast I came across was Lose Weight Mindfully by Jackie Kirschen, which encouraged me to let go of the constant dieting mentality. Instead of obsessing over food restrictions, Jackie’s approach highlighted the importance of creating a healthier, more balanced relationship with food. The idea of enjoying food in a mindful way—without guilt or fear—was liberating. It felt empowering to finally acknowledge that my worth wasn’t tied to the number on the scale, but to my ability to care for my body in a holistic way. 

How Mindful Eating Supports Sustainable Weight Loss 

Through my practice of mindful eating habits, I started to understand that sustainable weight loss doesn’t come from strict diets, but from making conscious, nourishing choices. By being present with my meals, I found that I could enjoy food more deeply and feel more satisfied with less. It became less about the quantity of food and more about the quality of the experience. 

One of the most important lessons I learned through this process was to start tracking my hunger. Not just what I was eating, but when and why I was eating. Before meals, I asked myself, "Am I hungry, or am I eating because I’m stressed or bored?" This simple act of checking in with myself was eye-opening. It helped me recognize patterns and make better choices without guilt or shame. 

During this time, I also came across an insightful episode from The Mindful Eating Clinic, hosted by Lori Weber where she and her guests discussed how to manage weight in a healthy, non-diet way. The podcast reinforced everything I was learning: that true health isn’t about restriction, but about creating a relationship with food that nurtures both physical and emotional well-being. The advice on how to manage emotional eating was particularly helpful. By understanding that food should nourish us—not fill an emotional void—I was able to build a healthier relationship with my eating habits. 

How to Apply Mindful Eating Today 

If you’re ready to embrace mindful eating, here are a few weight loss tips and strategies that can help you transform your approach to food: 

  1. Slow Down: The first step to mindful eating is slowing down. Put your phone away, sit at a table, and focus on your meal. This practice helps you savor each bite and connect with the food you're eating. 

  1. Tune into Your Hunger: Ask yourself before each meal, "Am I truly hungry?" This simple check-in helps you avoid eating out of emotional triggers, like stress or boredom, and instead focus on satisfying your physical hunger. 

  1. Focus on Quality: Rather than obsessing over calories or restricting your food choices, focus on the quality of the food you’re eating. Opt for nutrient-dense meals that will nourish your body and leave you feeling satisfied. 

  1. Practice Emotional Awareness: If you find yourself eating due to stress, take a moment to reflect on what you’re feeling. Can you address the emotion directly, rather than turning to food for comfort? Over time, this will help you break the cycle of emotional eating. 

  1. Make Meals an Act of Self-Care: Start seeing each meal as an opportunity to care for yourself. Whether it’s preparing a nourishing meal or simply sitting down to enjoy a snack, treat each eating experience as a gift to your body. 

As I reflect on my journey, I can honestly say that embracing mindful eating has been one of the most powerful shifts I’ve made—not just in terms of my weight loss, but in my overall approach to health. The key to lasting change wasn’t in dieting or deprivation; it was in learning to be present with my meals and listening to my body. 

If you’re looking for a way to approach food in a more positive, balanced way, I encourage you to try mindful eating. It’s a practice that not only supports sustainable weight loss but also fosters emotional and physical well-being. By focusing on how you eat, you can start to build a healthier relationship with food and create lasting change in your life. 

Thank You! 

Thank you for reading this article—and more importantly, for taking the journey inward and upward. Your support helps to grow the Journey Up! platform, and together, we’ll continue to build a community of healing, self-care journaling, and growth. If you're ready to start your journaling journey, having the right tools can make all the difference. Whether you're looking to set daily intentions, map out your long-term goals, or simply create a space for self-reflection, the right journals, planners, and notebooks, can help you stay committed and inspired. 

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