Did you know? It takes your brain about 20 minutes to register that you're full. Yet most of us finish our meals in under 10 minutes!

The Mindful Eating Revolution

Here's what typically happens:

• Eat while working
• Scroll through phone during meals
• Finish meals without tasting them
• Feel unsatisfied despite being full

Sound familiar?

The Power of Presence

Mindful eating isn't about restriction. It's about:

• Understanding true hunger
• Recognising fullness cues
• Enjoying every bite
• Making conscious choices

Think of it as upgrading your relationship with food.

The FEAST Method

I developed this simple approach for my clients:

F - Focus on your food (no distractions)
E - Engage your senses (smell, taste, texture)
A - Appreciate each bite (chew slowly)
S - Sit down properly (no eating on the go)
T - Take your time (20-minute minimum)

Emotional Eating Intelligence

Let's be real – we all eat emotionally sometimes. The key is awareness.

Before eating, ask yourself:

• Am I physically hungry?
• What am I really feeling?
• What do I really need?

Sometimes you need food. Sometimes you need a hug, a walk, or a good cry.

Today's Action Step

Choose ONE meal today to eat mindfully. Use the FEAST method.

Bonus: Write down how you feel before and after this meal.

Quick Win

Try this right now: Take one bite of any food and focus ONLY on:

• The taste
• The texture
• The temperature
• The aroma

That's mindful eating in action!

Tomorrow, I'm sharing my favourite progress tracking method that has nothing to do with the scale. (It's how my clients stay motivated even when the numbers don't move!)

P.S. Remember, mindful eating isn't about being perfect. It's about being present.

And as a bonus, I have added a Free Abs & Core workout below!