In our busy, busy world, we rush from appointment to appointment, task to task, stopping to eat in a rush, or eating on the go. Eating like this can take a toll on our mental and physical wellbeing, causing weight gain and quick meal choices of whatever is at hand. It doesn’t have to be this way. You can nourish your body with clean, simple, healthy, and tasty foods. But nourishing is more than just picking the right foods to eat; how you eat them is important too.
Plan and block out time in your diary to have your meal, and give your meal time the attention it deserves. Get up early enough to sit down for breakfast, stop work and move away from your desk for lunch, take a mid morning and afternoon break, and enjoy an evening meal without rushing to do the dishes. I know this is easier said than done sometimes. Paying attention to your food will stop mindless eating, as your body will recognise feelings of satiety and prevent the overeating which can lead to weight gain. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating, but also a greater awareness of your hunger and satiety cues.
Here are three of my favourite tips on how to eat more mindfully.
1. Slow Down
I’m guilty of this one. I want to rush, but I’ve become really conscious now of chewing instead of inhaling my food. People who eat slowly tend to consume less than fast eaters. If you have trouble slowing down your eating, try chewing your food about 20 times before swallowing. Try to get in the habit of putting your fork down between bites. Be the first person at the table to pick up your fork, and the last person to finish your meal. Take the time to pay attention to your food, breathe in the delicious smell of it, admire the way it looks; the shapes and colours before you take a bite, feeling and tasting the burst of flavour. Be completely present and allow your whole body to be a part of the experience, savouring every bite.
2. Be Present
Have you found if you eat while you work or surf the Internet, you end up inhaling your food and not really tasting it? You look down and the food has gone and all you’re left with is a strong urge for more, because you don’t really remember eating it?
You stare at your empty plate and wonder where the food went?Be present in the moment and give full attention to your food. Do you notice on days when you’re distracted or in a rush, you end up eating as fast as you can chew? Eliminate distractions by leaving your desk if at work, or having your meal in a nice peaceful place like outside. Stop what you are doing. step away from your work, and take the time to eat with intention. Distracted eating is a major contributor to unintentional overeating.
3. Only Eat How Much You Need
A lot of factors can contribute to the size of your meals, but if you listen to your body, it can tell you how much you need to consume. Stop eating when you feel satisfied, but not completely full, as eating too much can make you feel uncomfortable, and be more than you really need. Try eating off a smaller plate, dishing up your meal in the kitchen, and popping any leftovers straight away in a container in the fridge.
Eating with other people is a beautiful thing, but can also lead to eating more. When we eat with other people, we consume on average 44% more food than we do when dining alone,
according to American psychologist John de Castro. It was thought that this might have something to do with mealtimes being longer when eaten in company, but was found to be more likely due to the influence of others around us, and how much and how fast they eat. We also tend to eat faster and eat more when in relaxed company, than with people we don’t know well. Concentrate on your plate as well as the conversation around you, and pause between bites to give full attention to your dinner companions and to your meal!
So try to eat mindfully, be aware of your surroundings, mind, body, and spirit. When you eat with intention you enjoy your food more and you stop stress eating. When you are eating mindfully, you just eat when you are hungry and as much as your body needs, which consciously leads to better health and your optimal weight.
