When was the last time you sat down and ate a meal…

Without your phone.

Without the TV.

Without replying to emails.

Without eating in the car on the way somewhere.

For many of us, eating has become something we squeeze into our day rather than something we actually experience.

Breakfast is eaten while driving to work.

Lunch is eaten at your desk between meetings.

Dinner is eaten in front of the TV while scrolling social media.

Before you know it, the plate is empty and you barely remember eating it.

The problem is that when we’re distracted, it’s much harder to notice our body’s hunger and fullness signals.

Your stomach and your brain don’t communicate instantly.

It takes around 20 minutes for your brain to receive the signals that you’ve eaten enough.

If you race through your meal while your attention is somewhere else, it’s easy to eat far more than your body actually needs before those signals have chance to catch up.

Mindful eating isn’t about eating perfectly.

It’s simply about paying attention.

Notice the smell of your food.

The flavours.

The textures.

Ask yourself if you’re still hungry halfway through your meal.

Or are you simply eating because the food is still there?

One habit I often recommend is creating just 10 minutes of distraction-free eating each day.

Sit at the table.

Put your phone away.

Turn the TV off.

Take your time.

Chew your food properly.

Put your knife and fork down between bites.

It might feel strange at first, but you’ll probably find you enjoy your food more and feel satisfied with less.

Mindful eating also gives you the chance to check in with yourself.

Are you eating because you’re hungry?

Or because you’re stressed?

Bored?

Tired?

Or simply because food is there?

There’s no right or wrong answer.

The goal isn’t to judge yourself.

It’s simply to become more aware.

Because awareness is the first step towards making better choices.

This week, I have a challenge for you…

Choose one meal each day and eat it without any distractions.

No phone.

No TV.

No laptop.

No eating on the go.

Just you and your food.

I’d love to know how different it feels.

Erin Grant
Head of Gyms | MNU Certified Nutritionist