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Mindful eating: Your secret weapon for weight loss

by | Oct 1, 2023 | Nutrition Advice

Lots of the summer felt a little autumnal, but the arrival of the darker mornings and evenings have now confirmed its official arrival. And with that, we know that motivation to exercise and to eat correctly can be a little more challenging.

So, this newsletter, we focus on mindful eating and how this can positively impact on your weight loss goals. Plus, we have some great smoothie recipes which are packed full of nutrients and may be a better way to satisfy your sweet tooth.


Mindful eating: Your secret weapon for weight loss

We’re busy north Londoners – jobs, families, everything on a schedule, and in this hectic world, we often finding ourselves eating our meals in the small space between meetings or in front of screens, it’s easy to overlook the power of mindful eating. In fact, we can sometimes consume a meal without paying much attention to the food or the process at all. 


What is mindful eating

You’re sitting down to a meal, but instead of inhaling your food without a second thought, you slow down. You savour every bite, truly tasting the flavours and appreciating the textures. This is mindful eating. For those of you who enjoy your fine dining, I’m sure you do it in these restaurants. You take your time. You try to identify mystery flavours. But on a day-to-day basis, do we do the same?

Embracing mindful eating can be a challenge, as we all grapple with common hurdles. The timings of our busy lives often leave little room for leisurely meals, while the distractions of modern life can effortlessly draw us away from our plates. Emotional eating, triggered by stress or sadness, can be a formidable barrier to overcome. Additionally, there are moments when we simply lack awareness of what mindful eating truly entails. Despite these obstacles, adopting mindful eating practices can lead to a more fulfilling and balanced relationship with food.

Mindful eating is all about knowing what you’re eating, how much, and really experiencing the meal. This will include being present – turning off and away the distractions – like your phone or the television. By doing this, we can really be aware of what we’re eating. The quality, the quantity. We’ll be more likely to stop eating when we don’t need anymore rather than stuffing ourselves until we can eat no more. 


Benefits of mindful eating when it comes to weight loss

  • Hunger and fullness awareness:By tuning in to your body’s signals, you’re less likely to overindulge or mindlessly snack.
  • Mastering portion control:Mindful eating teaches you to dish out just the right amount, curbing those excess calories.
  • Curbing emotional eating:It helps you recognise if you’re eating out of emotions rather than hunger, paving the way to better choices.
  • Slow it down:Eating slowly lets your body catch up and realise it’s full, making it harder to overeat.
  • Food appreciation: You’ll start appreciating your meals more, even with smaller portions, which can cut your calorie intake.

So, the next time you find yourself decided what to watch as you eat dinner, or the next time you find yourself snacking and working, take a step back, and think about mindful eating. Going into the autumn months, the cravings and desire for comfort foods will rise. Mindful eating may well be your best barrier to putting on weight over these coming months. 

Recipe: Smooth operator 

Smoothies are an easy and delicious way to incorporate essential nutrients into your diet. Whether you’re looking to boost your daily fruit and vegetable intake, replace the bad sweet treats for a healthier option, boost energy levels, or support your overall well-being, smoothies can be a fantastic option. Here are three smoothie ideas for you to try:


Green Power smoothie

  • 1 cup spinach (7 calories)
  • 1/2 cup kale (17 calories)
  • 1/2 cucumber (8 calories)
  • 1/2 banana (52 calories)
  • 1/2 cup pineapple chunks (41 calories)
  • 1/2 cup unsweetened almond milk (13 calories)
  • 1/2 cup water
  • 1 tablespoon chia seeds (58 calories)

Total calories: approximately 196 calories per serving.


Berry Blast smoothie

  • 1 cup mixed berries (e.g., strawberries, blueberries, raspberries) (70 calories)
  • 1/2 cup Greek yogurt (80 calories)
  • 1/2 cup unsweetened almond milk (13 calories)
  • 1 tablespoon honey (64 calories)
  • 1/2 teaspoon vanilla extract (6 calories)

Total calories: approximately 233 calories per serving.


Tropical Paradise smoothie

  • 1/2 cup mango chunks (50 calories)
  • 1/2 cup pineapple chunks (41 calories)
  • 1/2 banana (52 calories)
  • 1/2 cup Greek yogurt (80 calories)
  • 1/2 cup coconut water (23 calories)

Total calories: approximately 246 calories per serving.



Personal trainer, and fitness writer, editor and author. Darren is the founder of Dynamic Fitness Training, a personal training company based in north London.