Are you struggling to ditch weight because you always succumb to your insatiable cravings for sweets or junk food? Or have you been binge eating to destress to the point where it’s borderline toxic and self-sabotaging? Some people are highly in touch with their senses and their unhealthy eating habits often stem from their negative emotions. By being disenchanted with our toxic behaviors and hankerings, we can slowly steer away from the foods that are detrimental to our health. This technique has been dubbed as “mindful eating”. Rooted in Zen and other forms of Buddhism, the practice of mindful eating is hinged on the idea of being mindful of your eating experiences, physical cues, thoughts, and feelings. Instead of splurging on diet pills and weight loss programs, start from something basic to gain control over your body by practicing mindfulness.
How to Practice Mindful Eating?
The practice of mindfulness comprises being focused on the present moment, acknowledging the feelings, sensations, and thoughts that spring to mind. We can apply the tenets of mindfulness to our daily activities, such as meditation, workouts, and eating. By being attentive to the foods we consume, we can make slight adjustments in the way that can help us reap the most health benefits and deal with our impulses. Whether your goal is to lose weight or just enhance overall well-being, mindful eating is the best way to start!
- Take small bites, eat slowly, chew thoroughly, and savor the flavors. Chewing thoroughly can enhance oro-sensory stimulation which can eventually increase satiety
- Try to be attentive to the texture, color, aroma of your foods when you’re eating and cooking. In short, bring all your senses to the table
- Be aware of the triggers that make you want to eat even when you’re not hungry
- Steer clear of your phone or television that distracts you from eating
- Listen deeply to your emotional and physical hunger signals and extinguish the differences. Try to eat foods that are nutritionally healthy instead of emotionally comforting
- Being mindful of the health value of every food you put into your shopping cart and steer clear of the processed foods that are loaded with carbs
- Stop eating when you feel full
Once you’ve got the hang of it, you’ll be able to integrate mindfulness into more meals and gradually become more aware of what your body needs and how to suppress the unhealthy cravings.
Mindful Eating and Weight Loss
Mindful eating has been touted as the most effective and sustainable way to prevent obesity and binge eating associated with stress. Many obese individuals revert to old eating habits and regain weight within a few years after trying weight loss programs. By being disenchanted with your unhealthy eating habits, you can easily control your food intake and torch calories. And even better, you can improve your mental well-being by being more in touch with your emotions.