February 9

A Holistic Approach to Weight Loss: Mindful Eating


In our fast-paced pressure-filled world, the quest for weight loss often leads to crash diets, strict meal plans, and endless calorie counting. And amidst the chaos, we often overlook the importance of mindful eating, and building a healthy relationship with food.

Healthy and sustainable weight loss goes beyond the numbers on the scale. Ultimately, it requires a holistic approach that nurtures both our body and our mind. So, let’s delve into the transformative power of mindful eating and how it can help in forging a healthier and happier relationship with food.

What is Mindful Eating?

Mindful eating is about being fully present and engaged with the act of eating. And in our busy world, this is very easy to not do. How many times have you eaten food while on your phone, doing some work, or watching TV? Or snacked on something you thought you ‘shouldn’t be having’, and so eaten it really quick before the guilt sets in?

Mindful eating involves paying attention to the sensory experience of food – its taste, texture, aroma, and how much we’re actually enjoying it. To do this, we have to allow any foods that we want to eat.

By savouring each bite and acknowledging hunger cues, we can start to change the relationship with food and our body too. Ultimately this helps us to nourish our body with great nutrition, still enjoy the less nutritious foods we love, and stop at a point where we feel satisfied. No guilt or too-full feelings after.

The Benefits of Mindful Eating

These are just a few of the many benefits:

1. Improved Digestion: By slowing down and chewing food thoroughly, we aid the digestive process and reduce the likelihood of bloating and other digestive issues.
2. Better Food Choices: When we are mindful, we are more attuned to our body’s signals of hunger and fullness. As a result, it becomes easier to make balanced and nutritious food choices.
3. Enhanced Satisfaction: By fully experiencing the pleasure of eating, we can feel more satisfied with smaller portions. And this helps us reduce the tendency to overeat.
4. Reduced Stress: Mindful eating can help alleviate stress and anxiety surrounding food choices. A positive consequence of this is a better relationship with food, and a more relaxed and enjoyable eating experience.

Building a Healthy Relationship with Food

mindful eating
Me with some exceptional French toast


So, as we’ve started to discuss already, building a healthy relationship with food involves allowing and enjoying your favourite foods. Equally, it means letting go of restrictive or guilt-ridden attitudes towards eating. Here are some strategies to cultivate this relationship:

1. Practice Self-Compassion

Be kind to yourself and recognise that food is not inherently ‘good’ or ‘bad.’ Avoid labelling foods as forbidden or ‘bad’, (and avoid labelling yourself ‘bad’ for eating it). Instead, focus on balance – any foods are fine to include in moderation.

2. Ditch the Diet Mentality

Move away from the mindset of quick fixes and embrace long-term, sustainable changes. For best results, focus on nourishing your body with mostly whole, nutrient-rich foods, AND nourishing your soul with any other foods that you love.

3. Listen to Your Body

Tune into your body’s hunger and fullness cues, and eat intuitively. Of course, this is a practice and for many it takes time to (re)build. We are born with the ability to tune into our signals but we can easily lose it over time. But the good news is we can regain it. So keep practising slowing things down, respecting your body’s signals and honouring its needs, without judgment or guilt.

4. Embrace Variety

Instead of sticking to rigid meal plans, experiment with diverse foods and flavours. Celebrate the richness of different cuisines and ingredients, and find joy in cooking and exploring new recipes. If you’re short on time to explore new options, even just slightly tweaking some current meals you enjoy can work well. Adding more colour from different fruits and vegetables is always a win for nutrition, and can enhance enjoyment by being more visually appealing. This can help you slow down and enjoy it more, and feel great after.

5. Seek Support:

Surround yourself with a supportive community of friends, family, or health professionals who encourage your journey towards a healthier relationship with food. Find out more about online coaching via the link at the bottom of this page.


Mindful Eating for Weight Loss – Conclusion

mindful eating

I did another more in-depth post on this topic here:

Mindful Eating for Weight Loss

So, to conclude. Focusing on mindful eating can be the missing link when it comes to creating a healthy relationship with food and lasting weight loss. Through embracing mindfulness and adopting a compassionate attitude towards ourselves and our bodies, we can literally nourish our body and soul. This tends to lead to reduced overeating and emotional eating, and can empower you to reach your health and weight loss goals.

As it happens, this is what I’ve helped thousands of women with through personal training, nutrition coaching, and now through online coaching.

I also have a podcast with many episodes on weight loss, mindful eating, building a healthy relationship with food, and more.

You can find it on any podcast platform, and on Spotify here:

Think Healthy with Hayley Podcast

weight loss podcast


And if you’d love support and guidance in reaching your weight loss goals and building a healthier relationship with food, find out more about Online Coaching here:

Benefits of having an Online Weight Loss Coach



healthy relationship with food, healthy weight loss, lose weight, mindful eating, mindfulness, no more diets, online coach for women, online nutrition coach, weight loss coach, women's online coach

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