Mindful eating is one of those health habits that's often talked about but rarely put into practice. Many wellness websites praise the benefits of savoring food and slowing down, yet in the realm of weight loss and health improvement, it's often overlooked.

The concept of mindful eating is simple, yet it's incredibly challenging to implement. Most people aren’t even sure what mindful eating entails, so they might say they "try to eat mindfully" without making any real changes to their eating habits, hoping that someday they'll magically stop overeating. But it takes more than hope to change eating behaviors.

Mindful eating is truly remarkable because it focuses on the experience of eating rather than just the calories. Research shows that this approach can enhance the satisfaction of a meal (1). When you eat mindfully, you enjoy your food more naturally and end up eating less.

Moreover, mindful eating can reduce vulnerability to eating triggers that lead to quick consumption and overeating (2)(3). For many, mindful eating is the missing link to finally shedding those last few stubborn pounds.

On a personal level, mindful eating has helped me regain control over my eating habits. As a former dieter, I developed a habit of rushing through meals in a frantic manner. My frantic eating was a result of extreme hunger (due to restrictive eating patterns) and the guilt associated with giving in to hunger, which made me want to finish meals quickly. These moments were far from enjoyable.

Mindful eating allowed me to break free from this frantic habit and truly appreciate the wonderful food I have the privilege of enjoying.

But let’s be honest – mindful eating is tough.

Here's a glimpse of what my attempts at mindful eating looked like over the years:

Thinks: “Mindful eating sounds great, I’m totally going to try that tomorrow.“

Tomorrow at breakfast: Takes a bite, then remembers to check the news. Breakfast vanishes while scrolling through Facebook…

Promises self: “I’ll definitely eat lunch mindfully.”

At lunch: Remembers an urgent email and gets lost in work…

Promises self again: “Dinner. Dinner will be mindful, I swear.”

At dinner: Feels the urge to keep up with spouse eating quickly…

And the cycle would repeat. I tried alarms, apps, counting chews, using chopsticks, and various other methods to slow down and savor my food. But nothing seemed to work effectively.

It wasn’t until this year – five years later – that I discovered an approach that truly helped me eat mindfully every day.

I realized that my mindset towards mindful eating was flawed.

Mindfulness isn’t something you try or want to do; it's a practice you commit to.

I had been waiting for the perfect circumstances for mindful eating to become easy or convenient (spoiler: it never happens).

With mindfulness, you must decide when you’re going to practice and make it a priority.

Instead of vaguely hoping to remember to eat mindfully, set a specific meal aside for mindful eating and commit to it fully.

My most common excuse was always lack of time. “Today is too busy! I’ll try it later.”

But the truth was, I just wanted to use that time for something else – reading, emails, podcasts, socializing – and I convinced myself that multitasking was more efficient. It isn’t.

Mindful eating only takes 10 to 15 minutes, which is the time you'd typically spend eating anyway. If you still want to do something else during your meal break, mindful eating won’t prevent that.

The real reason we avoid mindful eating (and mindfulness practices in general) isn’t lack of time; it's the challenge of focusing our attention on the present moment when the rewards are not immediate.

The benefits of mindfulness sound appealing, but because they are abstract and not experienced directly, we often don’t prioritize them.

But here’s the crux: You have to commit to the practice to experience the rewards and form the habit. You have to push through the initial difficulty to reach the point where it becomes natural.

So, if you've been considering trying mindful eating, here's a simple 5-day challenge to kickstart your practice:

The 5-Day Mindful Meal Challenge

Day 1: Breakfast

Choose a quiet, comfortable spot to eat.

Before taking your first bite, take a moment to appreciate the appearance and aroma of your food.

As you eat, focus on the flavors, textures, and sensations of each bite.

Put down your utensil between bites and chew slowly.

Notice when you start to feel full. Stop eating when you feel satisfied, not overly full.

Day 2: Lunch

Repeat the same steps as Day 1 but with your lunch meal.

Try to eat without distractions – no phones, TV, or reading material.

Take breaks between bites to put down your utensils and breathe.

Day 3: Snack

Choose a healthy snack like nuts, fruit, or yogurt.

Before eating, take a moment to check in with your hunger level. Are you truly hungry or just craving a snack out of habit?

As you eat, savor each bite and pay attention to how your body responds to the food.

Day 4: Dinner

Approach dinner with the same mindful mindset as the previous meals.

Use this meal to reflect on how your eating habits have changed throughout the challenge.

Notice any improvements in your enjoyment of food and awareness of fullness.

Day 5: Reflection

Take a few minutes to journal or reflect on your experience with the challenge.

What did you notice about your eating habits?

Were there any moments of struggle or success?

How did mindful eating make you feel physically and mentally?

Remember, the goal of this challenge is not perfection but progress. Even if you find it difficult at times, each mindful meal is a step towards greater awareness and healthier eating habits. With practice, mindful eating will become more natural and rewarding.

Enjoy the journey of savoring your meals and being fully present in the experience!