Understanding The Principles Of Mindful Eating
For many of us, busy lifestyles have led to us eating while on the phone and sitting in front of a monitor or television screen. When we eat this way, we are eating mindlessly. To eat mindfully, we need to change the way we approach eating. In other words, mindful eating (also called intuitive eating or attentive eating) is the practice of being aware and fully present before and during a meal. To accomplish this, we need to consider what we’re buying, how we’re cooking it, and how we're experiencing what we’re actually eating.
What Are The Benefits Of Mindful Eating?
Mindful eating can reduce our emotional eating, which can lead to positive outcomes with our overall health. Mindful eating can reduce our stress and improve our well-being while helping us develop a healthier relationship with food.
When we practice mindful eating, we eat slower. By eating slower, we can appreciate each and every bite. For example, since we see, hear, smell, and touch our food, chewing food longer allows us to engage each of these senses, so we can fully enjoy the flavor of food.
Additional benefits may include:
A lower body mass index (BMI).
Higher self-confidence levels.
Improved mood.
A feeling of satisfaction in the way our body looks and feels.
A decrease in the likelihood that we will engage in unhealthy, extreme behaviors in an attempt to control our weight.
Recognizing The Connection Between Emotions And Food Choices
With mindful eating, we merge our physical hunger with emotional awareness, which allows us to recognize the impact our emotions have on our eating habits. We may overeat because we feel anxious, angry, lonely, bored, or simply stressed out. It is important that we find the root of these problems so we can nurture ourselves and resolve them without using food as a crutch.
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Cultivating Awareness Of Hunger And Fullness Cues
It is important that we eat when we are hungry, but we also need to pay attention to when we are full to stop eating at the right time. To accomplish this, we need to eliminate distractions so we can recognize and be present as to when we are truly satisfied.
Incorporating Mindful Eating Practices Into Daily Life
Now that we know what mindful eating is, we can learn how to incorporate its principles into our lives. We can begin by asking ourselves which foods make us feel good after eating them and which do not.
8 mindful eating tips:
Before you head out to the store, take the time to consider which foods you would like to eat. Think about the foods you want to buy and consider why you want to buy them. By doing this, you can recognize which unhealthy foods you tend to purchase and work towards opting for healthier choices.
Avoid shopping when you are hungry because this could make it difficult for you to choose your food mindfully.
Determine whether you are actually hungry or if your desire to eat is stemming from an emotional cue, such as stress.
Mindful preparing, cooking, and/or ordering your food involves being fully present and aware. To accomplish this, you need to remove items that may distract you (e.g., your phone).
Sit down while you eat and avoid working, multitasking, or watching television. To be mindful, you need to fully concentrate on eating.
Appreciate your food. Consider where it was grown and how it came to be on your plate.
Fully enjoy your food by using all your senses as you eat.
Since it can take up to 20 minutes for the brain to receive the signal that you are full, eat slowly. This gives your brain the time it needs to recognize that you are no longer hungry.
Developing A Healthy Relationship With Food And Body Image
With mindful eating, we pay attention to the hunger and satiation cues our body gives us. Once we learn how to recognize the signals our body sends, trusting our instincts becomes easier, which helps us build a healthier relationship with food. It’s about accepting the genetic blueprint of your body and feeling good because you are using mindful nutrition to improve your overall health.
If you’re feeling stressed and would like to incorporate mindful eating into your daily life, contact Coach Andrew O’Brien, MBA, NBC-HWC, BCC, SHRM-SCP. During your complimentary stress relief strategy call, Coach O’Brien will discuss ways he can support you with a personalized self-care plan. Coach O’Brien’s ultimate goal is to help you become inspired so you can fully embrace and live by your true North Star.