Balance Between Pleasure and Benefit: Nutritionist Reveals 3 Secrets for Losing Weight

The expert gave valuable advice on conscious eating. It’s impossible to diet all your life, so it’s important to restructure your diet so that it is comfortable, healthy, and enjoyable.

Nutritionist Anna Makarova noted on her Instagram page that mindful eating is an attentive attitude to the needs of your body and the ability to recognize what you need to feel good.

“Conscious eating eliminates violence in the form of hunger strikes or mono-diets. The main focus is the ability to listen to ourselves and separate external factors (an attractive type of food, a snack “for company,” a habit) from our true desires,” the expert said.

In addition to the general philosophy of mindful eating, Makarova writes, this approach offers a lot of useful techniques and methods to help find a balance between pleasure, benefits, and the quality of our diet.


When sitting down at the table, try to eliminate all distractions, for example, put away your smartphone and laptop. Your attention should be focused on the process of eating and taste sensations, so as not to miss the moment when you are full and no longer want a meal, the expert advises.

“If we are eating and scrolling through the feed at the same time, our attention is shifted to what is happening on the phone, not on the plate. The chances of overeating or leaving the table without feeling full are huge,” Makarova writes.


Eat slowly and in a calm environment. Listen to your feelings, chew your food thoroughly, trying to recognize different shades of flavor. Taste each dish. Thoughtfulness and slowness will allow you to get the most out of your meal and control the degree of satiety.

Appreciative eating

Conscious eating implies the rejection of the division of foods into “bad” and “good”, “harmful” or “useful”. Don’t compare your diet to that of your friend or fitness blogger. Your diet is a reflection of your individual needs, so comparisons and labels are not appropriate.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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