Using Mindful Eating to Curb Over-Eating (Part 2)

Using Mindful Eating to Curb Over-Eating (Part 2)

Last week, in Part 1 of this series on over-eating, I introduced you to Abandoned Cat Syndrome and the crucial mindset shift you must make before implementing the tactic I’m going to share in this article.

If you haven’t read Part 1 yet, do that now.

In Part 2 today, you’ll learn an unconventional way to make your meals instantly more satisfying and keep you from reaching for more.

Yep, I’m about to reveal the “surprise” from this series title.

You probably didn’t guess it because it’s not a term used often in dieting. Lucky for you, this is BodyLove not a diet – we’re here to get in tune with our bodies, not just lose weight.

And to do that, we have to start thinking of meals as on purpose and of eating as a sacred act.

So without further ado…

My surprise method for curbing over-eating is…


Yes, really.

On our second session, after the same lovely client from Part 1 of this series had spent a week implementing that first mindset shift, I added another layer. My advice? Practice mindful eating and create beautiful experiences around every meal.

Willpower is all well and good, but indulging will get you farther in this case.

By indulging, I mean completely enjoying the experience of eating. No snacking on a granola bar as you drive to work or eating dinner in front of the TV. Meals are a sacred time for yourself, a time to respect your body by fueling it with clean foods. This means focusing on the act of eating and experiencing your food: the taste, smell, sight, and textures.

When you indulge your senses while eating, you feel more satisfied afterwards, and it’s easier to push away from the table.

Practice mindful eating instead of relying on willpower

Mindful eating is being fully present when you eat, eliminating distractions like television, reading a book, or checking your email. 

I say this as someone who often grabs a meal and plops down at her computer. (Do what I say, not what I do. 😉 ) My most satisfying meals come when I put my food on a plate and sit down to a real meal (or snack) at the kitchen table. 

Eating is a time to get tuned in and in touch with your body. The pleasure of taste is powerful and releases endorphins in your bloodstream. Be present and you’ll notice that wash of feel-good chemicals. Pay attention to how your food makes your body feel as you eat it.

As a bonus, you’ll naturally gravitate towards foods that make you feel light and energetic and move away from foods that leave you feeling icky. 

Beyond being mindful: a side note on conscious eating 

Also consider the energy attached to the food you put in your body. If you had a choice of either being made up of plants which are full of stored energy from the sun or animals that end their lives in fear and pain with stress hormones released into their flesh, which would you choose? (Source) 

Read The World Peace Diet by Dr. Will Tuttle for more on how the energy on our plate affects our inner being.

Next week: Turning your meals into Experiences

In Part 3, I’ll share the 5 steps to creating a meal experience that leaves you feeling completely satisfied. And if you think you’re too busy to sit down to meals, I’ve got you covered.

Now your turn.

Do you eat in front of the TV, in the car, or while working at your desk? What’s your biggest mindful eating challenge? If you already practice mindful eating, what are your best tips for the rest of us? Share in the comments below!

Warmth and joy,
Adria signature


P.S. In Vegas this Friday, June 20th, 2014? Join me at Sensory Summer Explosion

As part of this 4-hour community party, I’ll guide guests through sensual, mindful eating with a nourishing, indulgent vegan meal by one of my favorite local chefs. What a way to spend a Friday night!

Update 6.23.14 – We had a blast at SE. I’ll post a video of my talk on falling  in BodyLove through mindful eating soon. 🙂

Hi! I’M ADRIA SOPHIA, Message Clarity Guide, TEDx Speaker, and host of the Quiet Messenger Podcast. I lead cozy Messenger Masterminds where I help introverted women leaders & sensitive souls tap into the message that moves them then clearly & courageously share it so they can call in their people…and their next level of impact.


  1. Paula says:

    I am guilty of eating at my desk at work. Other than that, I make it a point to eat breakfast or dinner at our dining table. I want to spend time with my husband. Sometimes we just eat without too much chatter. This mindful eating is something similar to a book I’ve been reading Intuitive Eating. I admit that since I’ve been trying these techniques and allowing myself to indulge, I have been making much better choices and less mindless eating. I can’t wait until next Tuesday.

  2. Jessica Gonzalez says:

    Guilty!–of eating in front of the TV, at my desk out of fear of missing a phone call, & of not indulging.

    Thank you for your post. I will certainly pass on this philosophy to my small family.

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