How often do you eat your meals in front of your television or computer, at your desk, or in your car even? Or in so much of a hurry that you don’t truly appreciate or enjoy the taste of your food? Maybe you eat when you’re bored on stressed? And have you ever snacked on something like a bag of chips while watching a movie only to be surprised to find out that you ate the full bag once the movie has ended? If you answered yes to any of these questions, please read on to learn about the benefits of mindful eating.
Eating has become a mindless act, often done quickly, and may be contributing to obesity, digestive disorders, and other health problems, making it both important and more enjoyable for us to slow down and savor our meals.
A review of 24 studies found that we consume more calories if we are distracted during a meal and eat more food later in the day that those who practice mindful eating.
What is mindful eating?
Simply put, mindful eating means being fully attentive to the food you’re eating. Instead of just grabbing and eating anything when you’re hungry and in a hurry, you carefully select what you will eat and give full attention to:
- Why you feel like eating, and what feelings, emotions, or needs triggered your want for food
- Whether what you’re eating is healthy or not
- The look, feel, smell, and taste of the food you’re eating
- How it makes you physically feel as you taste and digest it, and throughout the rest of the day
- What thoughts and feelings you experience as you eat
- How sated or full you feel before, during, and after eating
What are the benffits of eating mindfully?
Practicing mindful eating can help you to:
- Learn to eat only when hungry, and to stop when you’re sated, which can lead to weight loss
- Appreciate and really taste food
- Gradually realize that unhealthy food isn’t as tasty as you thought, nor makes you feel very good
- Start understanding any emotional issues you have around eating and food
- Learn how food affects your mood and energy throughout your day
How can you start eating mindfully?
You can start with the following steps to gradually build new mindful eating habits:
Shopping list first
When doing your shopping, choose healthy nourishing food. Read food labels and avoid processed foods whenever possible.
Don’t skip meals
If you skip meals, you may get hungry to the point where you’ll eat anything to feel satisfied rather than opting for healthy foods and enjoying your meal.
Add variety and cook with love and appreciation
When cooking, use a variety of vegetables of different colous, proteins from different sources, and healthy fats. Add a touch of love and pause for a moment to silently express gratitude for the food you are about to enjoy.
Slowly eat smaller portions at a table
It takes your brain up to 20 minutes to realize that you’re full. If you eat fast, your brain may not give off a signal that you’re full until you’ve already eaten too much.
When eating, sit at a table, preferably one set in a simple beautiful way. Put your mobile phone away and avoid any other distractions. Engage your senses by being attentive to the aroma, colors, and texture of your food. Chew slowly and thoroughly, and enjoy every bite.
This will make you appreciate what you are eating and while satisfying your hunger.
Eating mindfully brings greater enjoyment to your meals, promotes proper digestion, nutrient absorption, and healthy body weight, while helping you to develop a healthy relationship with food.
Think about what you eat. Enjoy what you eat.
