How many times have you passed over eating something you wanted for something you think is good for you or maybe even not at all? It has probably happened to most of us while trying to manage weight and it tends to promote a cycle of disorganized eating which can be hard to break. This is where mindful eating comes into play.
Mindful eating is defined as being fully aware and present during a meal. Here, you eat anything you want but you must be present during a meal and completely aware of what you are eating. Check out these mindful eating tips.
Mindful Eating Benefit: Help Lose Weight and Keep it Off
Before we get started with our tips, let’s talk about one of its biggest benefits – mindful eating can help you lose weight and keep it off. This is because you are present and fully aware of what you are eating. By practicing it, you can enjoy eating and not feel guilty. You will make better food choices, which will help keep the weight off.
OK, now, on to the tips!
Mindful Eating Tip #1 – Assess Your Hunger Level
When preparing meals be sure to assess your hunger level first. This is especially true when you eat out, as you have less control of the portion size. Decide beforehand how much food will satisfy your hunger and leave the rest for leftovers.
Mindful Eating Tip #2 – Do Not Starve Yourself
Denying your body of food it is craving will not help you maintain weight on a long-term basis. More than likely it will set you up for a disordered eating cycle, which in turn sets you up for failure.
Mindful Eating Tip #3 – Change Your Menu
As with many of us, we fall into a rut of eating the same thing every day. Nevertheless, trying new foods and new ways of cooking, will actually make you more mindful of what you put into your mouth.
Mindful Eating Tip #4 – Work for Your Food
You can also practice mindful eating by working for your food. Try serving peanuts and other nuts in the shell, as you have to pay closer attention to get to your food. You can also try fruits in which you have to peel. Both methods will make you consider your food more and eat more slowly.
Mindful Eating Tip #5 – Take Smaller Bites
Taking big bites cause you to eat faster and prevent you from truly enjoying your food. Instead, try reducing your bite size by 1/3 and chewing slower. This helps to improve your focus while eating.
Mindful Eating Tip #6 – Eat at the Table
When you eat in the car, on the couch or at your desk you create the perfect environment to remove the focus from your food. Instead, eat at the kitchen table for all meals at home. This gives you time to consider your food choices and keep you from going overboard on portions.
Mindful Eating Tip #7 – Portion Out Your Food
Never, ever, EVER sit down with a bag or box of any sort of snack food. This is a sure-fire way to plan on eating only a couple of chips, but end up with an empty bag. Also, don’t be afraid to measure your portions of meal food, before putting them on your plate. One of the biggest challenges people face when trying to lose weight is they simply don’t know how big of portions they’re actually eating. Measuring cups and scales help ensure you are mindfully eating.
Do you practice mindful eating? What are some of your best tips?
Tell us below!