How Mindful Eating Can Support Weight Management



Mindful Eating promotes mindful self-compassion and self-empathy. It is my belief that a non-diet approach to emotional overeating is the only longterm way for a client to achieve peace with food and their body.

Throughout the therapeutic process my clients are encouraged to explore the triggers that lead to emotional eating. They develop the tools, strategies and rituals for establishing a healthy and relaxed relationship with food. The goal is to gain an understanding of how to free themselves from the “eating instead of feeling” cycle and to transform mind (and body) along the way.


Tip #1 - Mindful Eating Practice

Set the table in a pleasant manner. Enjoy a delicious meal without any distractions (TV, computer, phone, in the car, at your desk) on two days this week. Take at least 15 minutes to you chew your food slowly, to savor and enjoy each bite.


Tip #2 - Gentle Body Movement

Here's an invitation to pay attention to all senses during a 20-30 minute walk this week. Take in the scents and sounds and notice what you see around you. Practice being present and enjoy being in the NOW.


“Mindful eating is not a diet. There are no menus or recipes. It is being more aware of your eating habits, the sensations you experience when you eat, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.” –Susan Albers, Psy.D. (author of: 50 Ways to Soothe Yourself Without Food)

Tip #3 - Set Your Table in a Nice Manner and Unplug

I am not immune to the urge to eat while I am working on the computer. When I "unplug" and choose to be mindful, however, the whole quality of the eating process changes. I notice that I eat much slower, pay more attention to what I am actually tasting and chewing - and the meal turns more into a celebration rather than a necessity.


Tip #4 - Practice Mindful Eating with a Friend

On one day this week, enjoy a meal (breakfast, lunch or dinner) with a family member or friend and make it special. Choose nice plates and napkins, may be add a flower, play nice music and/or light a candle. Slow down, relax and enjoy the meal and your company without other distractions. You may want to tell the person you are dining with that you’d like to take your time and truly savor the food. Bon appétit!


Tip #5 - Learn to Have a Healthy Relationship with Food

Even after years or decades of emotional eating and struggling with your weight you can learn to have a healthy and relaxed relationship with food and your body. I have witnessed over and over again that it is possible for a client to create a shift: A shift from using food to cope with stress, anxiety or boredom to honoring and addressing the underlying emotional triggers. Over time they practice self-soothing without eating, and implement calming and self-nurturing practices. Yes, it is possible!!


I am here to support you on your weight management and emotional self-care journey!


I offer an initial complimentary consultation to make sure that a new client and I are a good match for this "deep dive" into the emotional triggers that keep you stuck. The therapeutic goal is to empower you to form a new relationship with food - for the rest of your life. Contact me to book your free initial consultation.I look forward to hearing from you!



With compassion,

Petra