What is mindful eating?
Mindful eating is a way to focus on what you are eating at the present moment. This allows you to pay full attention to the taste, smell, texture, and color of the food you’re eating.
Additionally, it is about paying attention to your mind. When you eat mindfully, you will notice your thoughts in relation to the meal, the emotional state you’re in (good or bad), and the point at which your body says, “I’m done”.
This technique can help you gain control over bad eating habits that you may have developed over the years. It helps you differentiate between physical or emotional hunger and identify the triggers that cause them. By doing this, you can easily recognize the cause and respond appropriately.
How to eat mindfully.
- Eat without distractions (no TV, phone, etc.)
- Eat slowly (it takes your brain up to 20 minutes to realize you’re full)
- Chew your food well
- Put your fork down every now and then
- Take one bite at a time
- Listen to physical hunger cues and eat only until you’re satisfied, not stuffed.
- Eat in silence if alone
- Before eating, ask yourself why you’re eating. Are you actually hungry?
- Look at your general eating habits: Do you eat when you are bored? When you feel lonely? When you watch TV? When you want to take a break? Or when you want to treat yourself nicely after a long day? Try to recognize the trigger that makes you eat, so you can act accordingly.