Mindful Eating will tell you about eating with greater awareness.
While eating or drinking, one has to eat with the mind keeping unwavering attention on the food. It’s about seeing the food and feeling it. One of the rudimentary aspects of mindful eating is not to judge by your thoughts, feelings, or sensations. On the other hand, you should accept the presence of food with genuine feelings.
In this fast-paced life, we sometimes eat fast while on the go or watching TV, or working on the computer.
Also, sometimes people eat food even when they are not hungry. Our reasons for eating out these days are:
⦁ the stress
⦁ the sadness
Alternatively, mindful eating is the opposite of this unhealthy eating approach. Mindfulness is a practice based on Zen Buddhism that has recently become popular because of its self-peacefulness effects. This exercise is all about changing the way you eat.
Benefits of Mindful Eating
It takes 20 minutes for our brain to realize that our stomach is full. While eating too fast, wait until the brain signals that you have eaten enough. By that time, we’ve eaten extra.
By increasing your awareness, you give yourself enough time to choose your responses. That way, you’ll differentiate between your actual or emotional hunger.
Weight Loss with Mindful Eating
Usually, obese people gain back the weight after some time of losing weight. Its probability is 85%.
There are social or emotional factors that cause a person to overeat rather than actual hunger. This is the reason why people gain weight even after losing weight.
Various studies suggested that you can lose weight by changing your eating behavior and reducing stress.
13 Dietary studies have shown that thinking while eating results in weight loss, but researchers were unable to document how this happened. They concluded that mindful eating leads to weight loss, although this requires further study.
If you stop eating fast and start eating only when you need to, there is a high chance that you will lose weight by eating sensibly.
Relationship with Food
As you eat with more awareness, you can get more pleasure out of food. It will give you more nutrition as you gradually increase your intake.
With doing this there is less chance that you will eat without hunger. It’s easy to make healthier choices with this approach because you can feel the effects of the food after you eat it.
By eating your food slowly, you will chew your food longer. As a result, your stomach will be less burdened. Experts suggest that digestion begins in your mouth, which is easier to control, thereby reducing digestive issues.
You will enjoy your food Enjoy your Food
You cannot enjoy your meal if you eat quickly. What is the use of eating your favorite pizza if you are eating it fast without realizing the taste of it.
How to Practice Mindful Eating How to start Mindful Eating
Do not consume more packing foods. Metals are used more in such foods, which are not considered good for health for men.
Start with a Shopping List: To avoid indiscriminate shopping while shopping, you should make a list of the items you want to buy. Consider the nutritional value of each item, then add it to your list. Avoid processed food.
Don’t get too hungry. If you start your diet this way, your aim is to fill your stomach as quickly as possible. Sometimes, if you are extremely hungry, you are more likely to eat junk food.
Use Smaller Plates. Doing so will reduce the amount of food you eat.
Appreciate your food: Pause for a few minutes before you start eating, reflecting on the effort or process that brought this food to your table. Express your gratitude for the food.
Pay attention to your food: While eating, observe the color, texture, shape, and aroma of the food. Also, try to identify each ingredient and taste while chewing the food, notice – what is the overall feel of the food.
Take small bites: are important to chewing. This will give you more time to enjoy your meal.
Chew your food thoroughly: Chew at least 32 times before swallowing. It was popularized by Horace Fletcher, the American health-food guru of the late 1800s. In this way, you will feel the essence of the food and can enjoy it in all the flavors.
Lastly, eat slowly. Although if you follow all of the above steps, it will automatically slow down your eating process, starting your journey to mindful eating, you’ll need to start a conversation with your peers. At least 4-5 minutes have to be devoted to the procedure before doing it.
Choose one meal (breakfast, lunch, or dinner) in a day that is easy for you to eat mindfully when you can concentrate on all these aspects. Once you start getting better at it, you can apply it to other food.