Mindful Eating is not a
diet. It's a conscious way of eating and enjoying food for both good health and
pleasure. It uses our internal cues for hunger, appetite, and satiety to guide
us in eating. When we slow down and pay attention to how we eat, what we eat,
and how we feel, we're more likely to make better decisions that nourish our
bodies.
Here are a few steps
you can take to practice mindful eating :
1. Give yourself permission to eat
what you want. If you don't, you may find yourself
overeating because you don't want to feel deprived. Restricting yourself from
certain foods may also keep you craving them whether you're hungry or not.
2. Focus while you eat.
Instead of unconsciously shoveling food into your mouth at mealtimes or as you
go about the day, Stop to enjoy each bite. Whenever you eat, take a moment to
sit down and Just Eat; don't do anything else. Make it an event.
3. Savor the flavor.
Engage your sense of smell and taste to fully enjoy your food. Appreciate the
delicious smell before you take a bite. Then as you bite into your sandwich,
broccoli, candy, or whatever, notice the texture - is it soft or hard, chewy or
crunchy? Take your time and let it sit in your mouth for a few seconds before
you start to chew. Move it around to let all your taste buds get in on the
action.
4. Reflect for a moment.
Once you finish, take some time to think about the experience. Was it as good
as you imagined it would be? Did you really (really) love it? Do you feel
satisfied and happy or guilty and worried about the calories? The latter likely
means that you weren't able to fully enjoy your food and you may be stuck in
"diet mentality" thinking. With time and practice, you can move
beyond this.
5. Decide what's next.
Do you want more candy? If so, repeat steps 1 - 4.
Does the idea of eating
whatever you want to scare you? Are you afraid that all you will eat is junk
food - chips, cookies, and ice cream? If you've dieted for a long time, this is
understandable. Just know that with practice, mindful eating will become more
natural. When you use your internal cues for hunger, appetite, and satiety to
guide you in eating, you end up eating just the right amount and kind of food
to truly nourish your body.
Lorraine
Matthews-Antosiewicz, MS RD, is a healthy eating
coach and nutrition expert specializing in weight management. She is committed
to empowering people through education, support, and inspiration to make real
changes that lead to optimal health and lasting weight loss - without all the
craziness of dieting. Receive her 7 proven strategies to JumpStart your weight
loss today!
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