Mindful eating, as the name suggests, is paying attention to your food—where it came from, how it looks, smells and tastes—while you’re eating it. It’s about being present in the moment and savoring your food instead of rushing through your meals or mindlessly snacking.
Although it’s not difficult to eat mindfully, it can be a challenge for some people, especially if they’re used to eating on the go or grazing all day long. But the benefits of mindful eating are well worth the effort. If you’re not used to being mindful about your food, here are a few simple techniques that can help you get started:
Stop Eating in Front of the TV
The very first thing you will do when you eat mindfully is to avoid any noise or distractions while you are eating, including the television, your phone, or anything else that might take your attention away from your food.
When you’re distracted by the TV, you’re much more likely to overeat because you’re not paying attention to your body’s cues that you’re full, thus leading to weight gain.
So, if you want to start eating more mindfully, make a rule for yourself that you will not eat in front of the TV or any other screens. Instead, sit down at the table, focus on your plate, and savor each bite.
If you’re used to eating while you’re doing something else, this might feel a bit strange at first. But the more you practice it, the easier it will become.
Put Down Your Utensils Between Bites
Another simple way to eat mindfully is to put down your utensils between bites. This will help you slow down and pay attention to your food instead of just shoving it in your mouth.
You might find that you naturally slow down when you put your utensils down between bites, which will help you to pay attention to your body’s cues that you’re full and avoid overeating.
Of course, this isn’t a hard and fast rule—if you’re in a hurry, you can still eat quickly. But if you’re trying to be more mindful of your eating, put down your utensils between bites and see how it feels.
Chew Your Food Thoroughly
When you’re eating mindfully, you’ll also want to make sure that you’re chewing your food thoroughly. This allows you to fully taste and enjoy your food, and it also aids in digestion.
In fact, studies have shown that people who eat slowly and chew their food thoroughly tend to eat less overall and are less likely to be obese than those who eat quickly.
In addition, when you chew your food thoroughly, you’re more likely to feel full after a meal, even if you’ve eaten less. So, take your time and savor each bite.
Tap Into All Your Senses
Next, think about each sense you experience while eating, even the ones you don’t always pay much attention to. If it helps, go through each sense one by one. Look at your food to channel your sight, then take a whiff to use your sense of smell. Cut into the food to hear how it sounds, and enjoy the texture and taste for your touch and taste senses. Think like a kid again! Eating with all of your senses allows you to appreciate your food more.
You may feel strange in the beginning, but this will eventually become more natural. The more you focus on your food, the more you’ll be able to taste and enjoy it.
Journal How Eating Certain Foods Makes You Feel
You can also use different tools for mindful eating, like writing in a journal. There are many different ways to use a journal for mindful eating, including tracking what you eat and how it makes you feel, writing down your hunger and fullness levels before and after your meals, writing down WHY you chose to eat what you ate and journaling your thoughts and feelings after each meal.
Having a journal and keeping track of how you feel after eating different foods can help you to be more mindful of your choices and make better decisions about what to eat. It can also help you to identify any emotions or triggers that lead you to overeat.
Use Positive Affirmations
You can also try using positive affirmations to help shift your mindset about food and eating. Remember that affirmations should be short enough for you to remember them, and consist of positive statements. Write them down in your journal, repeat them before each meal, or keep them on sticky notes on your fridge.
Some examples of positive affirmations for mindful eating include:
- “I am in control of my eating.”
- “I make healthy choices for my body.”
- “I eat to fuel my body and give it what it needs.”
- “I am grateful for the food I have to nourish my body.”
Remind Yourself Why You’re Eating
Last but not least, it’s important to remind yourself why you’re eating. Are you hungry? Thirsty? Bored? Stressed? Tired? Anxious?
There are many different reasons why we eat, and often times it has nothing to do with hunger. If you can identify WHY you’re eating, you can be more mindful of your choices and make better decisions about what, when, and how much to eat.
Conclusion
If you want to start being more mindful of your eating, these simple techniques can help you get started. Just remember to go easy on yourself—it takes time and practice to develop new habits. But the more you focus on being present and aware while you’re eating, the easier it will become.
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