Mindful eating and weight loss go hand-in-hand. If you’ve ever sat in the cinema and wondered how you managed to eat your food while the trailers are still showing, you’ll know exactly what we mean when we say that mindless eating is pretty common.
However, if you practise mindful eating, you’ll discover that you’re less prone to overeat, which is excellent news if you’re trying to lose weight.
In its simplest term, mindful eating involves being aware of what you eat. Instead of wolfing down your meal or eating while doing other things, this means being totally present and aware of what you’re eating.
It’s all about being present in the moment and tuning into your body – how you feel, react, and think – just like with general mindfulness.
The differences between mindful eating and regular eating
We all lead hectic lives, and eating is frequently an afterthought. Although you may spend a lot of time thinking about food, this does not imply that you are eating consciously.
Bad eating habits can include:
- Eating quickly
- Watching TV while you eat
- Reading while you eat
- Eating when you feel bored, sad or stressed instead of eating when you’re hungry
- Scrolling through social media while you eat
It’s been reported that it takes our brains at least 20 minutes to detect that we’re full after eating, therefore if you’re eating rapidly, your brain won’t have had time to recognise that you’re full. As a result, we continue to eat, and by the time our brains catch up, we’ve consumed far more than we require.
How to eat mindfully
To eat mindfully, you must devote your complete attention to your meal. That means no TV, no reading, and no eating at your desk as you try to get a little more work done during your lunch break. That doesn’t imply you have to eat alone; in fact, eating a meal with people is regarded as a good thing because discussions don’t tend to draw our attention the way television does.
So eat without any interruptions. Slowly chew, paying attention to the flavours and sensations of your food. Pay attention to your body’s hunger signals and eat just till you’re satisfied.
When you slow down enough to listen to your body’s hunger cues, you’ll probably discover that you don’t need that second serving, or that you can really put the container of ice cream back in the freezer, because of this, mindful eating has been demonstrated to aid with weight loss and binge eating. Reduced overeating will automatically lower the number of calories you consume, resulting in weight loss.
If you have anxiety about food or feel guilty about what you eat, mindful eating can help you better understand how food affects your mental health.
Give mindful eating a try today and try and form a new habit that will help you hit your weight loss goals.