How mindful eating could help with your 2025 weight loss

Kate Ng
·Trending Lifestyle Reporter
Updated ·5-min read
A man savoring a delicious, authentic pizza in a cozy local pizzeria. The image captures the joy of experiencing traditional Italian cuisine, with the man indulging in every bite of a freshly made pizza. Perfect for illustrating themes of food culture, casual dining, and the authentic experience of enjoying Italian flavors in a welcoming, neighborhood pizzeria.
Mindful eating involves paying attention to what you're eating, as well as how your body feels. (Getty Images)

Now that the new year is here, it’s a good time to consider your resolutions and how you want to go about achieving them. For many Britons, improving health is a top priority, with weight loss being one of the top New Year resolutions, according to a YouGov poll.

In the past, fad diets were a popular way of losing weight quickly. But we now know that such diets don’t work in the long term and can even lead to adverse health risks. So how can you lose weight in a more healthy, sustainable manner?

One method that has become popular in recent years in mindful eating. This is described by the British Dietetic Association (BDA) as "being fully present in the moment when you’re eating, without distractions".

Here’s everything you need to know about mindful eating, and whether it should be on your plate this year.

Vegan In Restaurant
Mindful eating is not about restricting food, but about being more in tune with what you're eating and stopping when you're full. (Getty Images)

It’s common to eat for the sake of eating, whether it’s because you need something quick while you’re on the go or because you’re too tired at the end of the day to think about what to have for dinner.

But this means that we don’t necessarily pay attention to what we’re putting into our bodies, or how our bodies feel before, during, and after eating. Mindful eating is an approach that encourages people to focus more on their food and body, rather than restricting what they eat.

Speaking to Yahoo UK, nutritionist Helen Bell explains that mindful eating is "all about paying full attention to the experience of eating and drinking, both inside and outside the body".

"In my experience, it involves noticing the colours, smells, textures, and flavours of your food. It means being present and enjoying each bite. When I first tried it, I realised how often I ate on autopilot, and it was quite the eye opener!" she adds.

It also means being aware of when your body is telling you it’s hungry and when it’s full. This can help reduce overeating and make meals more enjoyable.

“"nstead of finishing a plate just because it’s there, it’s about listening to your body’s signals," Bell continues. "I’ve seen many people find a healthier relationship with food through this practice."

A young dieting woman standing in front of the refrigerator, contemplating and thinking about what to eat for hunger. Making choices and decision for healthy lifestyle
Listening to your body and recognising when it's hungry or full is key to mindful eating. (Getty Images)

Bell, of the UK Care Guide, believes that mindful eating is a good idea for anyone looking to improve their eating habits.

"It encourages you to slow down and savour your food, which can lead to better digestion and more satisfaction," she says. "In my experience, it can also help people become more in tune with what their bodies really need.

"I've observed that people who practise mindful eating often feel less stressed about food. It can reduce anxiety around meals and promote a more relaxed and joyful approach to eating. Mindful eating is not about restriction but rather about making conscious choices."

In order to help you start eating more mindfully, the BDA provides the following tips:

Many of us are in the habit of ‘inhaling’ our food, but this can lead to overeating without you even realising it - which can result in weight gain.

Instead, try slowing down by chewing your food well and taking time to pause while you’re eating. This can help you feel more relaxed and help you enjoy your eating experience, as well as allowing your body to recognise when it is full.

We’re all guilty of eating in front of the TV or while scrolling on our phones, but this takes our focus away from the plate in front of us. Put away your phone and turn off the TV during mealtimes so you can pay attention to your meal and the act of eating, says Bell.

Recognise when you are eating for reasons other than physical hunger - particularly when you feel like having a snack. Sometimes, emotions can trigger hunger, so the BDA emphasises the importance of identifying what drives your eating.

Make a meal plan, including your meals and snacks for the week. You should also consider eating at regular times throughout the day as this can help regulate your hunger levels.

All types of food can play a part in a healthy and varied diet, the BDA says. "Instead of focusing on what foods are 'good' or 'bad', focus on achieving a variety of different foods that provide satisfaction, enjoyment and nourishment."

Read more about healthy eating:

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