A beginner's guide to mindful eating
What's the story
Mindful eating encourages you to stay in the moment when eating food. It is about focusing on the taste, texture, aroma of food and acknowledging hunger and fullness cues. This can improve wellness by making you eat healthier and preventing you from overeating. As a beginner, mindful eating practices can be a simple yet effective way of improving well-being without drastically changing diet/lifestyle.
Tip 1
Start with smaller portions
Start by serving yourself smaller portions than you'd normally. It helps in controlling calorie intake and allows focusing on savoring every bite. By starting with less food on your plate, you give yourself a chance to assess your hunger levels better. If you are still hungry after the portion, you can always have more. This practice promotes listening to your body's signals over external ones like portion size.
Tip 2
Chew thoroughly before swallowing
Chewing food thoroughly before swallowing is an integral part of mindful eating. It helps in digestion and ensures that you savor every bit of your meal. Ideally, try chewing each bite about 20 times before swallowing. Not only does this slow down your eating process but also provides your brain enough time to register feelings of fullness, thus avoiding overeating.
Tip 3
Eliminate distractions during meals
Eating without distractions, like television or smartphones, helps in concentrating only on eating. When distractions are reduced, you can focus on how much you're eating and enjoy every mouthful. A calm environment during meals makes you more conscious of how hungry you are and how satisfied you're feeling, which will all contribute positively towards mindful eating practices.
Tip 4
Practice gratitude for your food
Taking a moment before meals to express gratitude for your food can enhance mindfulness during eating sessions. Reflecting on where the food came from or appreciating its nutritional value fosters a deeper connection with what you consume daily. Practicing gratitude shifts focus from mindless consumption towards thoughtful appreciation, encouraging healthier relationships with food over time.
Tip 5
Listen to your body's hunger signals
Pay close attention to whether you're really hungry or just craving something, or snacking out of boredom. Recognizing the signs of actual hunger will help you make better dietary choices, which will help you feel better, too! Making mindful eating techniques a part of your daily routine will help you make better decisions about what you eat, according to your needs and preferences.