Mindful Eating: Enjoy a Healthy Relationship with Food

Emma Randall: One-To-One Sessions, Talks And Support Groups

mindful eating Weight loss challenge

If you want to lose weight, then my Mindful Eating service could be what you're looking for.

  • Do you struggle to control your eating and your weight?
  • Would you like to develop a healthier relationship with food?
  • Do you have a history of yo-yo dieting?
  • Have you had enough of dieting, and are you in need of a fresh approach to help you feel more in charge of food?
  • Would you like help in setting up and maintaining long-term healthy eating habits?
  • Are you confused about all the nutritional messages out there, and in need of some simple, effective nutritional advice to help you make more healthy, satisfying food choices?

Overeating, poor food choices and obesity is a common phenomenon. Our environment constantly bombards us with cheap, delicious food, and without the skills, self-awareness and knowledge to deal with these temptations it can be a constant battle. As well as all the food temptations, many of us have sedentary, and often stressful lives. Stress can increase appetite, adding to the problem. It’s no wonder obesity has become such a common phenomenon! What’s needed is a holistic weight management approach that inspires people and equips them with more awareness, knowledge and skills to help them feel more in charge of their eating, helps them to address their relationship with food, empowers them through improved nutritional knowledge to make better food choices and enables them to manage their lifestyle in a way that’s realistic, enjoyable and sustainable.

My Mindful Eating Service

I help people to improve their relationship with food, to feel more in charge of their eating and to set up and maintain long-term healthy eating habits. My Mindful Eating service includes one-to-one sessions, a support group ‘Let’s Talk Eating’ (based in Lightwater, Surrey) and a range of talks. If you’ve had enough of dieting, you feel out of control of your eating, you’re struggling with your weight and you want to find a fresh, flexible approach, then my services are designed to help you achieve just that. I also help people who might not be overweight but who are seeking support in setting up and maintaining healthier eating habits.

Salad I encourage clients to address their mindset in terms of how they think and feel about food, to help them manage the food environment. I help clients to address unhelpful thoughts, feelings and beliefs around food such as thinking that you deserve to eat a certain food (reward-eating), thinking that you’ve ‘blown’ it after eating a piece of cake (catastrophic thinking), that you must clear your plate (excuses to eat and ‘crooked’ thinking) or telling yourself that you’ll start to eat better once you’re back from your holiday/weekend away (the ‘black and white’ mindset, and procrastination).

My Mindful Eating service was set up with the aim of helping individuals to make beneficial, long-term changes to their eating and lifestyle, enable them to improve their relationship with food, eat more healthily and mindfully and reach their health goals such as losing weight. Each individual has their own needs, preferences, skills and challenges, so I offer a personalised service that enables me to work with clients in depth. Read about my own weight loss journey here.

The Problem with ‘Quick Fix’ Diets

Many people get trapped in a cycle of yo-yo dieting, perhaps losing weight and then re-gaining the weight they’ve lost. Not being fully aware of their underlying eating habits, or not knowing how to change their former, pre-diet eating due to lack of knowledge or advice can cause clients to feel anxious and worried that they will put the weight back on; I’ve experienced this with many clients who have come to me for dietary advice following a quick-fix commercial diet programme. If a person has a tendency towards emotional eating and he or she has not learned how to deal with it, this can also make weight maintenance difficult following weight loss. Short-term weight loss diets might not address underlying habits or a person’s relationship with food, and identifying unhelpful eating behaviours as well as unhelpful thought patterns is a key part of helping a client to improve their eating. My Mindful Eating service helps clients to adopt more healthy eating habits and attitudes towards food in order to help them manage their weight long-term.

The Client’s Relationship With Food

Mindful Eating successful weight loss management I help clients to become more aware of their own eating habits, thoughts, beliefs, attitudes and values when it comes to food, eating and weight management and teach them a more ‘middle-way’, flexible approach to eating, to help them escape the yo-yo dieting trap and to reduce feelings of guilt around food, which can result from an ingrained categorisation of foods as ‘good’ or ‘bad’. Mindless eating is often linked to overeating, and overeating doesn’t necessarily equate to enjoyment. My aim is to help people to start enjoying less food more by teaching them concepts of mindful eating. As they address issues such as emotional eating, they start to find that their need to overeat or eat in secret diminishes, as does the need to go on strict diets in an attempt to control their eating. You can read more about a person’s relationship with food HERE.

Diets Don’t Deal With The Heart Of The Problem

Many people come to me having been on lots of different diets over the years and they now want to stop dieting and find a more long-term solution to help them lose weight and manage their weight successfully long-term. They’ve learned that the diets they’ve tried haven’t worked for them because they re-gain the weight they lost and they also find them hard to stick to. They’ve realised that simply going on a diet where you follow someone else’s rules hasn’t helped them to reach their health goals or tackle their relationship with food. Going on a diet doesn’t usually get to the heart of the problem because it doesn’t address underlying problematic eating habits. This is why many people re-gain their weight after a weight loss plan, and get caught up in yo-yo dieting. I help people to become more aware of and address any problematic eating habits they have, and once they’ve addressed them they find that they feel more in charge of food and no longer have to rely on strict diets to control their eating. Read my blog post: ‘How Mindful Eating Can Help When It’s Hard To Lose Weight’.

How Mindful Eating Differs From Dieting

From my experience of working with clients, the problem with a short-term diet where all the thinking is done for you in terms of what to eat/not to eat, and Pasta dishwhere each day’s food intake is rigidly ‘prescribed’ in a calorie-controlled format is that the diet will inevitably end, after which it’s easy to return to old ways of eating and potentially re-gain all the weight that’s been lost. For many people it can be so easy to re-gain weight a few months after losing weight, especially if they’ve followed a ‘quick fix’ rapid weight loss plan- this is because following weight loss, a smaller body requires less food and so it’s easy to gain the weight back if you return to your former eating habits, such as eating large portions or making unhealthy food choices. Mindful eating is about paying more attention to the eating process itself, engaging the brain more before and during eating to help you make better food decisions and adopting more helpful eating habits that are in your own best interest. It’s also about going on a journey of self-discovery and adopting self-care practises. This is an entirely different approach to simply going on a strict diet, and instead takes into account the whole person- their needs, preferences, skills, personality and lifestyle. My blog, ‘How To Eat Better Through Mindful Eating’, illustrates some of the key concepts I use to help clients. I also introduce how I help clients in this short video.

We Can’t Rely On Willpower Alone

If a person has a history of dieting and they don’t trust themselves around food, it’s easy to fall into the rut of thinkingMindful Eating Successful Weight Loss Management that the only way to lose weight or control their eating is to go on a strict diet, and that they must rely on willpower to do it. The problem with relying on willpower alone is that willpower is like a battery- it runs out! This is why many people find it hard to stick to diets for more than a few weeks, because they’re denying themselves their favourite foods. We can’t stick to a diet that’s full of rules, especially as food forms such a central part of our lives; we have to make multiple food decisions every day, and many social events revolve around food. I help clients to manage the food environment by helping them to adopt a range of techniques based on both the psychological and nutritional aspects of eating.

The Dual Approach

Mindful Eating Successful Weight Loss ManagementIn my practice as a Weight Loss Consultant I enjoy teaching people the nutritional components of successful weight loss and long-term weight management, alongside helping them to address their relationship with food. Certain beliefs about food and dieting can lead to unhelpful food choices and unsuccessful weight loss attempts; for example, believing that low fat or ‘diet’ foods help you to lose weight, categorising foods as ‘good’ or bad’, believing that all dietary fat is bad, that healthy food is too expensive, as well as a lack of awareness of the importance of the nutritional composition of meals and snacks, and individual differences in terms of which foods satisfy the appetite and which don’t. This is why effective weight loss and long-term weight management requires a ‘dual approach’, addressing both the nutritional and the psychological components.

There are many commercial weight loss programmes available, but not many offer an in-depth, dual approach. My Mindful Eating service empowers clients by giving them the tools they need to feel more in charge of their eating. Clients benefit from addressing both the mindset and nutritional components, but I can focus with the client on a particular area depending on their needs and preferences- one client might want to focus more on improving their knowledge of food and nutrition, and another might need to focus more on addressing their emotional eating.

Health, Not Just Weight Loss

Mindful Eating Successful Weight Loss ManagementWith the obesity epidemic and the increase in obesity-related health issues such as pre-diabetes, Type 2 diabetes, arthritis, cancer and cardiovascular disease, it’s vital that overweight individuals have access to services that help them lose weight and achieve long-term weight control. My Mindful Eating service educates and empowers individuals by offering personalised dietary advice and supports them in becoming more mindful eaters. Losing weight can have a significant positive impact on health and medical conditions, and not only can it help to improve specific medical conditions, individuals can also benefit from improved overall well-being such as better energy levels, improved digestion, better sleep, improved mood and better mobility. By adopting sustainable, healthier eating habits and attitudes towards food, clients are able to work towards and achieve a better relationship with food, better weight control outcomes and better health- for life.

A More Personalised, Tailor-Made Service

My Mindful Eating service is therefore useful for individuals who have tried the traditional weight loss clubs and who now require a much more personalised approach. It moves away from the restrictive, often unsustainable, quick-fix diet approach and instead focuses on long-term behaviour change. It helps clients to build the skills and awareness that will help them to consider their thought processes and attitudes in relation to food, to manage their food environment and to adopt a way of eating that is flexible, sustainable and enjoyable. Read more about how I work with clients HERE.

I run sessions for individuals as well as for small groups.

If you feel you could benefit from my Mindful Eating services, give me a call (Emma Randall) on 07961 423120, or email me: info@mindfuleating.org.uk

I’m based in Lightwater, Surrey, but also offer online sessions for clients living further afield.

Click HERE to purchase tickets for any of my events via Eventbrite.

For additional information and tips see my blogs.

I also provide video tips and advice on my YouTube channel.