Can mindful eating help with fat loss?
It can help, but it is not a substitute for calorie balance. Mindful eating improves awareness of hunger, fullness, pace, taste, emotion, and automatic eating.
That awareness can make a calorie deficit easier because you notice when food is solving a non-food problem or when you are eating past satisfaction. It also helps reduce the shame spiral after imperfect meals.
Use it as a skill: sit down, slow down, notice hunger before eating, pause halfway through, and ask whether continuing serves the goal.