Between family, work, and running errands, the quality of the food you eat can be an afterthought. Think about it; how often do you slow down and appreciate your meal? How many times are your meals intentional? Are you aware of the nutritional content of your food?
The chances are that eating has become an automatic task, i.e., something you only do because your body demands it. Well, it shouldn’t be this way, and this is where mindful eating comes into play.
Establish Healthy Nutritional Practices With These Mindful Eating Tips
Mindful eating is the act of incorporating full awareness and attention into your eating practices. It’s all about being present in the moment and enjoying your food, as opposed to consuming food just because you have to.
This practice gives you control over your eating habits and reduces binge eating, and enhances weight loss. Most importantly, it keeps you healthy and helps you get more in tune with your body.
Here are six practical tips on mindful eating.
Identify Your Body’s Hunger Signals
Are you eating because you’re hungry or for an emotional frenzy? There are two main concepts that you should take note of; appetite and hunger. Appetite is simply the desire for food, while hunger is psychological. It’s like a signal that lets you know when your body is low on energy levels, and you need to refuel.
At the beginning of every meal, you need to examine your body’s feelings. Are you eating because you’re hungry or due to anxiety and boredom? Have you neglected your hunger for a long time? Commit to mindful eating throughout the day. This way, you won’t have a high appetite or extreme hunger during meal times.
Use All Your Senses When Eating
It’s not just about the taste and aroma of the food. Take a moment and also appreciate the texture of the food. Please pay attention to how it sounds as you chew it. If you’re eating bread, determine how it feels in your hands. Go a step further and think about the source of your food—the people who made it, the manufacturers, and even those that stocked it on the shelves.
These random and seemingly unimportant acts will help you eat slowly and mindfully.
Know When to Stop
Did you know that around 9% of the global population has an eating disorder?¹ Studies show that in the US, binge eating is the most common eating disorder. Binge eating is also referred to as emotional eating and is most prevalent in women.
Slow down and give your body enough time to catch up with your hunger signals. This is the only way you’ll know when to stop eating.
Limit the Number of Distractions
Eating with the TV on or while browsing on the phone is second nature to most people. Well, this could be the reason why you’re overeating. You need to limit the number of distractions and be present in your eating experience.
Disconnect all major distractions, including electronics, and immerse yourself in the eating activity. This will give you enough time to listen and attend to your body’s nutritional needs.
Eat Slowly
Eating slowly is a crucial element of mindful eating. It gives you enough time to appreciate your food and lets you know when to stop. It seems like a simple trick, yet it rarely is. For instance, if you let your body get too hungry, you’ll instinctively eat fast to meet your nutritional needs quickly.
Take time to savor the flavor of your food. Chew it slowly and set your spoon down after a few bites. On average, it takes your stomach around 20 minutes to send receptors to your brain that it’s complete.² So, eat slowly to give your body time to digest the food.
If your appetite is constantly low, you should book a consultation with a nutritionist. You could also engage in activities that boost your metabolism, such as cryotherapy.
Take Control of Your Meals With the Above Mindful Eating Tips
Mindful eating is all about creating connections with your meal. You need to be present as you eat by limiting the significant distractions. It would be best if you also expressed gratitude for your food, identified your body’s hunger signals, and knew when to stop eating.
Links to Sources Used
- Eating Disorder Statistics – https://anad.org/eating-disorders-statistics/
- Quick Dose: Is Eating Too Fast Unhealthy?- https://www.nm.org/healthbeat/healthy-tips/nutrition/quick-dose-is-eating-too-fast-unhealthy
