5 Steps to Practice Mindful Eating This Summer—Without Going Off the Rails

Summer is here—and with it comes barbecues, beach trips, ice cream cones, and those laid-back vacation vibes that can make it feel like all your progress with food melts away.

If you’ve ever found yourself saying, “I’ll get back on track after vacation,” you’re not alone. I used to live in that cycle—eat all the things because I was off routine, then beat myself up later. Rinse and repeat.

But what if you didn’t have to go off track in the first place?

In this post, I’m walking you through 5 powerful (and sometimes awkward) steps you can take to practice mindful eating, and intuitive eating, this summer—without swinging between restriction and regret. These tools aren’t about perfection. They’re about reconnecting with your body, making conscious choices, and stepping out of autopilot mode when it comes to food.

Let’s dive in.

1. Recognize Your Physical Hunger

This might sound simple, but many of us have no idea what physical hunger feels like. We’re used to reaching for food out of habit, boredom, or emotion—not because our body is asking for fuel.

Physical hunger shows up in your body: maybe your stomach growls, you get lightheaded, or your energy dips. Emotional hunger, on the other hand, typically arises quickly and craves a specific food (such as chocolate or chips).

The next time you’re about to eat—especially during vacation or downtime—pause and ask, Am I physically hungry? If the answer is no, that’s not a cue for judgment. It’s just a chance to check in, notice what’s going on, and decide what you want to do next.

This isn’t about rules. It’s about making a conscious choice, which is a power move in itself.

2. Plate Your Food

Raise your hand if you’ve ever eaten lunch standing over the sink. 🙋‍♀️ (Yep. Me too.)

Plating your food might sound silly, but it changes everything. When you sit down with a plate or bowl, you’re signaling to your brain: This is a meal. I’m here. I’m paying attention. No more handfuls of snacks from the pantry or grazing at the kitchen counter.

It’s especially easy to fall into mindless munching at parties or events. I remember a time at a baby shower when I just camped out by the food table—chatting, grazing, and not noticing how much I was eating. That’s the power of distraction. And plating? It’s your gentle boundary. It helps you notice.

3. Remove the Distractions

This one can be tough—we’re all glued to our phones or multitasking constantly. But try this: just one meal. No scrolling, no working, no TV.

When you remove distractions, you create space to experience your food. You notice how it looks, how it smells, how it tastes. You reconnect with your senses and your body. It doesn’t have to be every meal every day—but even taking one bite with full presence is a win.

And if it feels awkward at first? That’s normal. We’re not used to it. But give it a try. You might be surprised how satisfying it is to just be with your food.

4. Slow Down and Taste Your Food

If you’re a fast eater (hello, former inhaler of snacks right here), this one’s for you. Slowing down helps you taste your food, savor what you enjoy, and recognize when you’re starting to feel full—before you hit that “ugh, I’m stuffed” point.

Try putting your fork down between bites. Chew slowly. Notice the texture, flavor, and temperature of what you're eating. It’s not about being fancy. It’s about being present. When you eat fast, you override your body’s signals. When you slow down, you start to hear them again. That’s where self-trust starts to grow.

5. Check In With Your Fullness and Satisfaction

This one can feel tricky at first, especially if you’ve spent years ignoring your body or pushing past fullness. But it’s worth practicing.

Ask yourself:

• Am I physically full?

• Am I emotionally satisfied?

• Could I comfortably go for a short walk after this?

Fullness doesn’t mean stuffed. Satisfaction doesn’t mean restriction. You’re aiming for a point where you feel good—where your body feels nourished and your tastebuds feel satisfied. And yes, this even applies when you’re on vacation or eating something special. I remember having the most incredible Irish stew on a trip to Dublin. It was rich, flavorful, and unlike anything I could find at home. But I didn’t need to keep eating past fullness to honor that experience. I could enjoy it fully without discomfort—and that made it even more special.

A Few Final Thoughts About Mindful Eating

Practicing these five steps isn’t about getting it “right.” It’s not a checklist or a performance. It’s about reconnecting with your body and breaking out of old patterns that never felt good in the first place.

And yes—these steps can feel awkward, annoying, or downright tedious at times. That’s okay. You’re not doing it wrong. You’re just learning a new way to be in relationship with food—and with yourself.

My advice? Start with one step. Pick the one that feels most doable, and try it out for a few days. Then come back and add another. This is your journey, and you get to go at your pace.

Be gentle with yourself. Practice. And come back to your body—again and again.

You’re not broken. You’re not failing. You’re just finding your way back.

One bite at a time.

🎧 Want the full conversation? Listen to Episode 74 of Fat2Fierce: The Confidence Chronicles on Spotify (or wherever you get your podcasts), where I walk you through each of these steps with real stories and examples to help you bring them to life—especially during this busy summer season.

xo,

Amy English

Emotional Eating Coach | Fat2Fierce®

fat2fierce.com | YouTube | Podcast

Empowering women to reclaim their power with food and find peace with their bodies.