Mindful eating is simply putting some thought to how, what and when you eat. There are many factors but the main thing is before you eat, let your mind do the thinking and not your tummy. Mindful eating means that you learn to pay attention to your body and the benefits are many. You will be able to enjoy food, you learn which foods are good for you and how you react to them.
Simply put, my approach to mindful eating is learning to pay attention. Instead of eating mindlessly, putting food into your mouth almost unconsciously, not really tasting the food you’re eating … you notice your thoughts, feelings, and sensations.
You learn to pay attention to:
- Why you feel like eating, and what emotions or needs might be triggering the eating.
- What you’re eating, and whether it is healthy or not.
- The look, smell, taste, feel of the food you’re eating.
My favorite benefits:
- You learn to eat when you’re hungry, and stop when you’re sated.
- You learn to really taste food, and to enjoy the taste of healthy food.
- You slowly start to realize that unhealthy food isn’t as tasty as you thought, nor does it make you feel very good.
As a result of the above three points, you will often lose weight if you’re overweight.
Sourced from: http://zenhabits.net/what-is-mindful-eating/
For you to become a mindful eater there is need to break some eating habits. The old and the new eating habits cannot coexist. The main thing is that information can lead to the total transformation of your body simply because you got to know how to treat better.
1. Do Not Fear The Fat
How many times have you stared obsessively at the back packaging of a product and gasped at its fat content? Uh huh – you’re not alone. It is vital that you understand that not all fats are bad for you. There are lots of healthy fats, which can be found in foods like nuts, natural peanut butter, olives & avocados, which are essential to our everyday diet. There’s even fats that can boost metabolism which as we know burns off those calories! So when you feel peckish grab a couple of Walnuts.
My Grandfather used to say that his parents made him chew between 30-50 times before swallowing and naturally I laughed it off without a second thought – and how wrong I was. Did you know it takes your stomach 20 minutes to realise that it’s actually full? So, inevitably if you are eating faster you will consume more of what is put in front of you. Try chewing between 10-20 times and putting your silverware down between bites.
Before you eat t, take your time to appreciate what is before you. Food is a blessing but many people have turned it into a curse since there are so many eating related diseases. When you pause you think and eat the food consciously ready to stop when you feel full. Serve small portions and when you want more you can add when done with what was on your plate.
One way to incorporate mindfulness into your meals is to simply use the breath. Before eating, make a practice of pausing. Breathe in and out a few times so that you can be one with the food you are about to eat. Mindful eating takes dedicated practice, and there are seven practices that you can develop to help you eat mindfully for good health.
Serve in modest portions. Moderation is an essential component of mindful eating. Not only does making a conscious effort to choose smaller portions help you avoid overeating and weight gain; it is also less wasteful of your household food budget and our planet’s resources. Using a small dinner plate, no larger than 9 inches across, and fillling it only once can help you eat more moderately.
Sourced from: http://life.gaiam.com/article/zen-your-diet