Mindful eating is a technique that can help people change their eating habits more positively. This type of eating involves being aware of the taste, smell, and texture of food and the sensations in your body while you are eating. It also includes being aware of your thoughts and feelings about food and eating.
Many people eat mindlessly, leading to overeating or eating unhealthy foods. Mindful eating can help you become more aware of your eating habits and make better choices about what to eat.
Here are some tips for how to eat mindfully:
Pay Attention to Your Hunger Cues
Before you eat, take a few minutes to assess how hungry you are. Remember to eat something that will leave you full for long, such as muesli. The muesli benefits will help you be more mindful of your eating habits, as it takes longer to digest than other cereals. You need to know if you are starving or just bored or thirsty. If you’re not sure, try drinking a glass of water and waiting a few minutes to see if your hunger disappears.
Make Mealtimes a Priority
Eating should be an enjoyable experience, so make sure to take the time to sit down and savor your food. Turn off the TV, put away your phone, and make mealtimes a time to connect with loved ones or relax and enjoy good company.
It takes about 20 minutes for your brain to register that you’re full, so slow down and take your time while eating, chew your food thoroughly, and savor the flavors and textures.
Listen to Your Body
As you eat, pay attention to the signals your body is sending. Are you still hungry, or are you starting to feel complete? Stop eating when you’re satisfied, and don’t continue just because there’s food on your plate.
Eating while distracted can lead to overeating. When you’re focused on eating, you’re more likely to pay attention to your hunger cues and eat only until you’re satisfied.
Be Mindful of Your Portion Sizes
It’s easy to overeat when you’re not paying attention to how much food you’re consuming. Use smaller plates and bowls to control your portions, and don’t be afraid to leave food on your plate if you’re full.
Make Healthy Choices
When you’re mindfully eating, you’re more likely to make healthier choices about what to eat. Add granola to your yogurt instead of cookies, or choose a salad over a cheeseburger. These are benefits of granola that you didn’t know before, and they include being nutritious and helping with weight loss. Listen to your body’s cues and choose foods that make you feel good physically and emotionally.
Avoid Emotional Eating
Mindful eating can help you become aware of your emotional triggers for overeating. If you’re eating in response to stress, boredom, or other negative emotions, try to find other ways to cope with those feelings. Maybe you can take a walk, call a friend, or journal about your emotions instead of using food as a coping mechanism.
If you want to learn more about mindful eating and how it can help you, don’t hesitate to contact a registered dietitian or therapist today.