Busy Mom’s Guide to Actually Enjoy Your Meals and Lose Weight

Do you ever find yourself so busy, racing around to get dinner ready and on the table that you don’t actually make it to the table?

Oh, and did I mention that you are also trying to do 3 other things at once?

Suddenly, everyone else is finished and you are left eating at the kitchen counter or over the kitchen sink. The next thing you know, your food is gone, and you don’t know how it happened.

Sound familiar?

Me, too. 

And, I don’t like it. When this happens, I usually wind up unsatisfied with my meal and searching for more to eat because I haven’t given my body and brain time to figure out that I’m not about to starve to death and that I’ve actually “had a sufficiency,” as my BFF’s grandmother used to say. 

In the fast-paced world we live in, finding sustainable and effective strategies for healthy weight management or weight loss can be challenging, especially for us busy moms juggling various responsibilities. 

One approach that has gained significant attention in recent years and that I’m practicing is “mindful eating.” Note – I said practice, meaning I’m not perfect at it. Mindful eating goes beyond just focusing on what you eat and emphasizes how you eat. 

I’m finding that by implementing and working on eating mindfully, I don’t find myself wanting seconds or something else to eat. It’s become a game-changing habit that I enjoy even beyond the weight loss and healthy weight management benefits. 

So, what exactly is “mindful eating?”

Mindful eating is about being fully present during meals, paying attention to the sensory experience of eating, and cultivating a non-judgmental awareness of our thoughts and feelings related to food. It involves savoring each bite, recognizing hunger and fullness cues, and appreciating the nourishment our bodies receive from the food.

You may be wondering, “But how do I do this?” I’m going to share with you the steps that I’ve put into practice to help me on this mindful eating journey.

1. Sit Down

Slowly move away from the kitchen counter or kitchen sink and sit down. Sit down even if everyone else has finished. Those other 3 things that need to get done will still get done after you eat. Take a moment to pause and breathe before you start eating. 

This simple act can shift your focus to the present moment, allowing you to connect with your body’s hunger signals and preventing impulsive eating.

2. Take your time – you’ve earned it

Instead of rushing through your meals, take the time to savor each bite and actually enjoy the food that is nourishing and fueling you. Notice the textures, flavors, and aromas of your food. 

Trust me, I know and you know that you have earned and deserve 15 minutes to sit down, decompress, and enjoy your food.

Bonus – by doing this, you are triggering:

• Better digestion
• Better nutrient absorption
• satisfaction with a smaller portion or just without seconds

3. Learn to listen to your body

As busy moms, we often overlook our body’s signals. Mindful eating encourages us to listen to our body’s hunger and fullness cues. Eating when we’re truly hungry and stopping when we’ve “had a sufficiency” can lead to more intuitive and balanced eating habits.

You may want to try this interesting technique I learned from a Netflix documentary on Blue Zones: Okinawans intone this Confucian-inspired adage before beginning their meal: hara hachi bu — a reminder to stop eating when their stomachs are 80 percent full.

4. Leave the phone behind

I am the first one to tell you that I’m guilty of letting my phone distract me during meals. It’s just too easy to look something up or check that notification or feel productive by checking off something on your list while you are eating. However, mindful eating advocates for eliminating distractions like phones or television, allowing us to focus on the act of eating and the signals our bodies are sending. I’m working hard with family on removing the devices from the table. It’s not easy, but I have faith I’ll get there!

One tip a friend uses that I’m working on is keeping a basket in another room where everyone must place their phones during a meal. Not only will this help eliminate distractions, it fosters family bonding. 

This may be awkward at first, and if you find yourself staring at each other, try one of these Talking Point Packs to get the conversation going.

These 4 steps are what I’ve put into imperfect practice with my family’s eating habits. Maybe what works for me won’t work for you. Experiment, play around with it until you find what works for you and your family. 

As with anything, implementing these steps will take time, intention, and practice. As busy moms, we are worth getting to sit down and enjoy our meals. YOU are worth taking care of yourself.

Don’t give up, mama! You’ve got this!

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