Mindful eating is a way that helps you gain control over your eating habits. It has proven to reduce overeating, promote weight loss, and help you feel better. This article describes what a mindful diet is, how it works, and what to do to get started.
What Is Mindful Eating?
Mindful eating is based on awareness or mindfulness (Buddhist concept).
Mindfulness is a way of meditation that helps you identify and deal with your physical sensations and emotions.
It treats many conditions, including anxiety, depression, eating disorders, and different food-related behaviours.
Mindful eating is to use mindfulness to understand better one's eating experience, physical cues, and cravings.
Mindful eating includes:
- Eating slowly, with minimal distractions
- Distinguishing between non-hunger and true hunger triggers when eating
- Paying attention to your physical hunger signs and only eat to fill yourself up
- Engaging your senses by perceiving colours, flavours, aroma, texture, and sounds
- Eating to maintain well-being and overall health.
- Learning to cope with anxiety and guilt about eating
- Observing the effect of food on your body and feelings
- Appreciating your food
These things help you to switch automatic reactions and thoughts with healthier and mindful responses.
Why Should You Try Mindful Eating?
Today's fast-paced society fascinates people with plenty of food options.
Besides, distractions divert attention from actual meals to smartphones, televisions, and computers.
Eating has become an unconscious act and is usually done quickly. This may be problematic because it may take up 20 minutes for your brain to realize you are full.
If you eat hurriedly, the fullness sign may not come until you have overeaten - very common in binge eating.
By eating carefully, you can regain your attention and slow it down - making you eat intentionally instead of spontaneously.
It also increases your awareness of triggers that will make you eat even when you aren't hungry.
Mindful Eating Helps Weight Loss
As we all know, most weight loss plans won't work in the long run.
About 85% of obese people who reduce weight will regain or exceed their original weight within a few years.
Food cravings, binge eating, overeating, and emotional eating are associated with weight gain and weight regain after successful weight reduction.
How to Practice Mindful Eating
To practice mindful eating, you need to do a series of meditations and aerobics.
Most people find it useful to take part in seminars, or workshops, or online courses on "mindful eating or mindfulness".
However, there are several easy ways to get started, some of which can bring powerful benefits on their own:
- Chew well
- Eat-in silence
- Eat slowly and do not rush to eat
- Turn off the television and put down your phone to avoid distractions.
- Focus on how you feel while you are eating
- Stop eating when you are full
- Ask yourself why you are eating - whether the food you chose is healthy, and whether you are hungry
Mindful eating is a great technique for taking control of your diet. If a traditional diet isn't right for you, this technique should be considered. To get started, it is best to choose one meal a day to focus on the above issues. If you want to try mindful eating, you can find several good books on this subject online and in stores.
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