Mindful eating is a great technique that can help improve many aspects of your health. With mindful eating, you are aware of each bite you take, what you are eating, and what you are tasting. This can result in stopping eating when you are full because you are listening to your body. Here are some tips to help you become a mindful eater.

Eat when you are hungry; stop when you are full.

Eating can be connected to your emotional signals. With mindful eating, it is important to listen to your body’s physical ques like a stomach growl or low energy. Eating when emotions are high can lead to overeating or undereating. Another part of mindful eating is eating at a slower pace. This will allow your body to catch up with your brain to give the signals to stop eating.

Eat at a set time with others.

Instead of consistently snacking and rummaging through the cabinet and refrigerator, try to have meals prepared at a set time every day. Having a consistent environment and time of when you eat can help with boosting your mood and help your sleep schedule. Eating with others will help you enjoy your food more through the conversations and the connections you make, which allows you to slow down and enjoy your meal.

Don’t eat with distractions.

Multitasking and eating can lead to ignoring your body’s needs. When eating, try to only focus on your food by eating sitting down with no screens or other distractions. If you are eating with another person, only focus on your company and your food.

Recognize where the food comes from.

Pausing to think about where your food comes from is not as easy as it was in the past. However, visualizing this process can help you appreciate the flavor of the food and the nutrition it will provide for you.

Quick Tips

  • Even though it may seem like there is not enough time in the day, it is important to slow down to eat.
  • Listen to your body to tell you when you are hungry and tell you when you are full.
  • Do one thing at a time when it comes to eating, don’t multitask.
  • Mindful eating can be used to maintain or lose weight due to often consuming less calories than with mindless eating.

 

Sources: Mayo Clinic, Mindful.org. The Health Tip of the Week is for educational purposes only.  For additional information, consult your physician. Please feel free to copy and distribute this health resource.