Engage the brain when you are eating
Young sporty woman eating fresh salad on lake pier
EATING on the go has become almost the norm for so many people.
We grab a sandwich or wrap as we jump into the car or onto the train. Or we rush to get our lunch in on time before we get back to the desk. This is all mindless eating; we don’t take the time to savour the food we are eating.
We are not aware of what we are eating a lot of the time and we are definitely not present during meals; we are thinking of all the things we have to do or watching whatever on TV. When we eat like this, we are completely unaware of the amount of food we actually consume during the day.
When I get my clients to write down everything they eat and keep a food diary for a few days they are often shocked at how much they are actually eating. This leads to consuming excess calories and weight gain.
A thing I like to do is get my clients to slow down, appreciate their food and listen to their bodies in a way of eating described as mindful eating. To put that into practice you should be fully present in the moment when you are eating. This means there is no eating on the go and you should be sitting at a table while you are eating.
When you eat this way you pay attention to the whole sensory experience of eating, you taste the food, feel the texture of the food, appreciate its smell and appearance. It helps to naturally stay aware for high calorie high processed foods as they do not taste or feel right as you eat them.
You are also aware of your physical and emotional hunger signals. This means that you can stop eating when you are hungry and don’t end up overeating. Often times people only eat because of habit or because they are stressed so when you are mindful and present you can also avoid this pattern.
When we eat in this way there are many benefits we experience.
When we eat slowly and chew our food thoroughly we improve digestion. When we rush through meals, we often swallow air and don't give our bodies the time they need to signal fullness, leading to overeating.
Mindful eating helps you to recognize true hunger and fullness cues. This awareness can reduce emotional eating and help you to maintain a healthy weight over time.
Taking the time to savour your food can transform the way you eat from a routine task into a pleasurable experience. Mindful eaters often report greater satisfaction with smaller portions, as they truly enjoy each bite.
Mindful eating can also contribute to better mental health by reducing stress and anxiety related to food choices. By focusing on the present moment, you can alleviate guilt and judgment surrounding eating.
Mindful eating encourages you to consider where the food comes from, promoting gratitude and awareness of food production.
To start incorporating this into your daily routine there are a few simple changes that you can make to really make a difference. Create a calm eating environment. Minimize distractions during meals. Turn off the TV, put away your phone, and sit at a table. A calm atmosphere allows you to focus on your meal and enjoy the experience without interruptions.
You can also engage the senses. Before you take a bite, take a moment to observe your food. Notice the colours, textures, and smells. When you do eat, chew slowly and thoroughly and pay attention to the flavours and sensations!
People should also listen to their body. Check in with yourself before, during, and after eating. Are you truly hungry, or are you eating out of boredom or stress? After your meal, assess how you feel. Are you satisfied, or did you overeat? This awareness can help you adjust future eating habits.
Practice portion control and start with smaller portions to avoid overwhelming your plate. You can always go back for more if you're still hungry. This strategy encourages you to eat mindfully and helps prevent overeating.
It’s beneficial to keep a food journal to enhance your mindfulness practice and help you recognize patterns in your eating habits.
Mindful eating is a skill and no different to any other skill it takes time to develop. Do don't be hard on yourself if you find it challenging at first. Acknowledge your efforts and keeping making progress no matter how small or insignificant you may think it to be.
You have to remember that it's about creating a positive relationship with food rather than achieving perfection. Enjoy the journey and embrace the positive impacts it has on your life.
