Weight loss without dieting: Mindful eating helps you lose weight better than counting calories, says yoga expert

Mindful eating may be the key to lasting weight loss — without the stress of calorie counting. (Image: Pexels)

Health trends today are shifting from strict dieting to a more holistic approach, focusing firmly on mindful eating, the simple yet powerful act of paying full attention to your food. No apps, no weighing scales, no calorie charts. Just you, your diet, and your senses. A growing number of nutritionists and wellness professionals are now arguing that this age-old practice may hold the key to healthier, more sustainable weight loss than counting every calorie ever could.

Mindful eating vs calorie-counting

For decades, calorie counting reigned supreme in the world of weight loss. It said: burn more than you eat, and the numbers will drop. But while it offers structure, it's often tedious, restrictive and fails to address your relationship with food.

"Mindful eating, on the other hand, builds a conscious connection with what we eat," says Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center. "It’s not just about food, it’s about the emotions, the hunger cues, and even the joy of each bite", Dr Shetty tells Moneycontrol.

Dr Shetty explains that people often eat out of habit, stress, or boredom. He tells Moneycontrol, "Mindfulness brings awareness back into the picture. It teaches you to eat when you're hungry, stop when you're full, and savour each bite in between."

Also Read: Why cooking and eating together is the secret to heart health, happy life

According to Dr Shetty, mindful eating works on multiple levels. He shares that unlike calorie counting, which focuses on numbers and measurements, mindful eating taps into the emotional and physiological signals from the body. "We’re not saying calories don’t matter," Dr Shetty clarifies. "But if you’re always anxious about food, it creates a mental burden. Mindful eating removes that burden and helps people make peace with their meals",  adds Dr Shetty.

He shares four key principles:

• Eat when you are actually hungry, and not out of habit
• Eat your food slowly and chew it properly
• Avoid screens and other distractions during your meal time
• Do not attach guilt to food. Be patient and kind with yourself

Limitations of calorie counting: 

Counting calories can offer initial control, but it often lead to obsession or burnout. Plus, it doesn’t account for nutritional quality. “You could eat a packet of crisps that fits your daily limit, but that’s hardly nourishing,” says Dr Shetty. He also cautions that any dietary approach should be adopted mindfully, especially for those with kidney issues, high blood pressure or eating disorders. "Always consult a doctor or an expert before making big changes to your diet", he cautions.

Also Read: What you eat shapes how you feel: Here's how to decode the food-mood connection

Mindful eating encourages you to enjoy food, and not fear. "Include colourful foods in your diet, eat slowly, and taste each texture. That’s where true nourishment begins", says Dr Shetty. While calorie counting might shrink your meals, mindful eating may actually transform your relationship with food, and help you lose weight the healthy way.

FAQs on Mindful Eating and Weight Loss

Q: What is mindful eating?
A: Mindful eating is the practice of paying full attention to your food, enjoying each bite, and listening to your body's hunger and satiety cues.

Q: How does mindful eating help with weight loss?
A: Mindful eating helps you develop a healthier relationship with food by reducing overeating and promoting better digestion and metabolism.

Q: Can I practice mindful eating if I have dietary restrictions?
A: Yes, mindful eating can be adapted to fit any dietary needs or restrictions. Always consult with a healthcare professional before making major changes to your diet.

Q: Is mindful eating a replacement for calorie counting?
A: While mindful eating is an alternative to calorie counting, it focuses on emotional and physiological signals rather than numbers, promoting a healthier approach to eating.

Q: What are the key principles of mindful eating?
A: The key principles include eating when truly hungry, eating slowly and chewing properly, avoiding distractions during meals, and not attaching guilt to food.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.