Written by Anna Pelzer, Vegan Menopause Coach
Anna Pelzer is a Vegan Menopause Coach and Registered Health & Nutrition Counsellor helping women balance their hormones, lose weight, and feel amazing during their transition to menopause. She is also the host of the Vegan Menopause Podcast.
Menopause brings many changes, from hot flashes to hormonal fluctuations, and one of the most significant shifts for many women is how their bodies respond to food. During this time, weight gain is often the most frustrating and challenging issue. But did you know that mindful eating can help you manage your weight and develop a balanced, healthier relationship with food while still enjoying your favorite treats?
Mindful eating is more than just paying attention to what you’re eating; it’s about reconnecting with your body’s natural cues and learning to eat based on physiological needs rather than external triggers like stress, boredom, or societal expectations. Many of us have based our eating habits on convenience, eating while working, in front of the TV, or following other people’s schedules. Some of us have followed strict diets, while others have learned to use food for comfort, perhaps unconsciously. Mindful eating invites you to slow down, tune in, and listen to what your body is truly asking for.
Let’s explore how this practice can help you reclaim your relationship with food and contribute to weight loss during menopause.
How mindful eating can help with weight loss during menopause
One of the most challenging aspects of menopause is the drop in estrogen levels, which affects how the body stores fat and burns calories. Along with these hormonal shifts, many women experience a tendency to eat more while becoming less physically active. This combination can lead to weight gain. During menopause, there is also a shift towards storing excess weight around the belly.
Additionally, during menopause, many women become resistant to leptin, a hormone that signals feelings of satiety. This means we may not recognize when we are truly full, leading to overeating. Mindful eating can help you become more aware of your hunger signals, which, in turn, helps you recognize when you’ve had enough food.
Weight loss does not need to be about counting calories, following restrictive diets, or engaging in harsh workout programs. It’s about becoming more connected to the process of eating. Mindful eating helps you break free from the cycle of emotional eating and “yo-yo” dieting by teaching you how to listen to your body, identify your true hunger signals, and respond accordingly.
How to recognize true hunger
Understanding whether you’re truly hungry or just eating out of habit or emotion is a key part of mindful eating. Often, we eat based on external cues, the time of day, the presence of food, or emotional triggers, rather than genuine physical hunger.
When you're truly hungry, your body sends you clear signals. You might hear your stomach growl, feel an emptiness in your stomach, or notice a general desire for food. For example, you might be open to eating something nutritious like beans and vegetables rather than craving something specific, like chocolate or chips. You may also feel lightheaded or irritable.
Ask yourself, “Is my hunger coming from my body or my thoughts? Am I craving a particular food, or am I simply looking for nourishment?” If you are craving one specific food, this is likely a craving rather than physical hunger.
Emotional and habitual hunger
It's important to recognize that not all hunger is physical. Sometimes, we reach for food out of habit, emotional distress, or simply because we’re feeling bored or stressed. These are important moments to check in with yourself: What is the underlying emotion or need you’re experiencing?
When you feel the urge to eat but aren’t sure if it's true hunger, try this:
Pause and reflect: Before reaching for food, take a few moments to reflect. Are you eating because you're stressed, bored, lonely, or tired?
Shift your focus: Call a friend, go for a walk, or engage in a relaxing activity like listening to your favorite song. Sometimes, the need for comfort can be fulfilled in other ways.
Hydrate: Thirst is often mistaken for hunger. Try drinking a glass of water and see how you feel. Hydration plays a huge role in overall well-being and can sometimes curb unnecessary cravings. (Often, when we feel hungry, we are actually thirsty!)
If you realize that you’re reaching for food because of an emotional trigger, journaling can be an effective way to process these feelings. Write down what’s going on, acknowledge your emotions, and decide whether you still want to eat. If you do, approach it mindfully, making a conscious choice to honor your body’s needs.
How to enjoy your food mindfully
The way we eat can be just as important as what we eat. Mindfully enjoying your food can help reduce overeating and increase satisfaction. By savoring each bite, you can learn to feel more satisfied with smaller portions. Here’s an example of what mindful eating could look like in practice:
Create a peaceful eating environment
Start by setting up a pleasant eating space. This might mean sitting down at the table, removing any distractions like the TV or your phone, and even adding small touches like fresh flowers or soft music. Eating in a calm, distraction-free environment allows you to fully focus on the experience of eating.
Appreciate the food
Before you take your first bite, take a moment to enjoy the colors, textures, and smells of your meal. Recognize where your food came from, the farmers who grew it, the soil, the sunlight, and the water. This simple gratitude practice can bring a deeper sense of connection to your food.
Slow down
As you eat, take smaller bites, chew slowly, and really notice the textures and flavors of your food. Pause between bites, put your fork down, and take a few breaths. This allows your body to register fullness more effectively and helps prevent overeating.
Tune into your body
As you continue eating, pay attention to how your body feels. Are you still hungry, or do you feel satisfied? Check in with yourself every few bites and ask, “Do I need more, or am I good?” Stop eating when you feel satisfied, before you feel stuffed or overly full.
Finish with relaxation
After you’ve finished eating, take a moment to relax and allow your body to begin digesting. Going for a light walk can help with digestion as well.
How to make mindful eating work for you
I know that life is busy, and mindful eating might not always be practical for every meal. You may also be eating with other people who are not interested in eating mindfully. However, you can start small and gradually build the practice into your routine. Here are a few ways to make mindful eating more manageable:
Start with one mindful meal a day: If it’s too challenging to make every meal a mindful eating experience, begin by committing to one meal a day or even one meal a week. Over time, you can slowly build up from there.
Eat without electronics: If you typically eat in front of the computer or while watching TV, try eating without distractions. This can help you become more present while you are eating.
Incorporate small elements: Even if you can’t fully embrace mindful eating at every meal, you can still incorporate small elements. For instance, take a few deep breaths and feel gratitude before eating, or put your fork down between bites to slow down.
Remember, mindful eating isn’t about perfection. It’s about making small, incremental changes that add up over time. Even if you only implement one or two of these practices, they can help you build a healthier, more balanced relationship with food, which, in turn, moves you closer to your menopause health goals.
By choosing to eat mindfully, you're not only making a positive change for your weight and health during menopause, but you’re also truly nourishing your body and mind. This practice can help you rediscover the joy of eating and develop a sustainable, respectful relationship with food for the long term.
Need more support with weight loss during menopause? Check out my 1-on-1 coaching or my Weight Loss Quick Start Mini-Course.
Read more from Anna Pelzer
Anna Pelzer, Vegan Menopause Coach
Anna Pelzer is a Vegan Menopause Coach, a Registered Health & Nutrition Counsellor and the host of the Vegan Menopause Podcast. She is passionate about helping mid-life women with body image and weight loss during their menopause transition. Grab a copy of her Vegan Menopause 3-Day Meal Plan at https://blissfulmenopause.com.
