Reflect on hunger cues
This practice enhances awareness of your eating habits and can help reduce emotional overeating.
What You'll Do
Take a moment before your next meal to reflect on your hunger cues and how you feel about the food you're about to eat.
Scientific Basis
Practicing mindful eating daily for 8 weeks reduced midbrain reward anticipation to high-calorie food cues by ~20%, buffering emotional overeating and improving mood by reducing reactivity to temptation.
Janssen, L. K., Duif, I., Speckens, A. E. M., van Loon, I., Wegman, J., de Vries, J. H. M., Cools, R., & Aarts, E. (2023). The effects of an 8‑week mindful eating intervention on anticipatory reward responses in striatum and midbrain.The Science of Impact
Reduces emotional eating, potentially lowering obesity rates in vulnerable populations.
Improves mood and emotional regulation, contributing to overall mental health.
May decrease healthcare costs associated with obesity-related conditions.
Pro Tips
Practice mindful eating for at least 20 minutes during each meal.
Focus on the taste, texture, and aroma of food to enhance awareness.
Limit distractions (like screens) while eating to improve mindfulness.