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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Mindful eating can aid in weight gain by preventing overeating and promoting healthy habits. Learn strategies to manage portions and enhance awareness during meals.
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Weight gain occurs when caloric intake exceeds expenditure. Mindful eating focuses on awareness of hunger cues and satisfaction to prevent overconsumption.
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Learn to differentiate between physical hunger and emotional cues. Pause and assess your hunger level before reaching for food to avoid unnecessary consumption.
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Use smaller plates and bowls to manage portion sizes. Avoid serving large quantities at once, and practice mindful eating by savouring each bite slowly.
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Plan balanced meals and snacks in advance to avoid impulsive eating. Include nutrient-dense foods to support healthy weight gain and overall well-being.
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Engage all senses while eating to fully experience flavours and textures. Chew slowly and savour each bite, allowing time for the brain to register fullness.
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Recognize triggers for emotional eating, such as stress or boredom. Find alternative coping mechanisms, such as exercise or relaxation techniques, to manage emotions without food.
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Select nutrient-rich foods that support weight gain in a healthy manner. To nourish the body, focus on whole grains, lean proteins, healthy fats, and fruits and vegetables.
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Create a peaceful eating environment free from distractions. Turn off screens and focus on the meal to prevent mindless overeating.
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Mindful eating promotes awareness, portion control, and healthy food choices, aiding in weight gain without overeating. By cultivating mindfulness during meals, you can achieve your weight gain goals while fostering a positive relationship with food.
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