Eat mindfully for better health

Now more than ever, the benefits of practicing mindfulness are addressed quite often. Being mindful or focusing your attention to the present moment as well as accepting your current thoughts and feelings without judgement can help alleviate stress and anxiety while making you feel better. It’s no wonder so many people practice meditation and yoga.

Mindfulness can also be applied to eating and is associated with positive health benefits. When we appreciate our food, tune into our appetites, and register when we feel full, we often lose weight as a result. Mindful eating and portion control go hand in hand. When we eat mindfully and pay attention to our own body signals,we tend to keep our portion sizes in check. Therefore, I devote an entire chapter to eating mindfully in my book Finally Full, Finally Slim.  

One research study found that people who practiced mindful eating for six weeks lost on average 9 pounds. In an analysis of 19 studies with over 1000 participants, researchers from McGill University found that mindfulness-based interventions helped with weight loss while also limiting emotional eating, binge eating, and anxiety.

Being mindful when you eat is simple if you pay attention. When you’re ready to eat, whether a snack or a full-fledged meal, the following can to help keep you centered in the moment:

1.EAT SITTING DOWN. This is a pet peeve of mine. When attending various events (which I hope we will be able to do again shortly), I often see people who grab food from a buffet and carry around a plate, walking, talking, and eating. I bet they are paying no attention to what they are even eating, let alone how much. Fill up a plate thoughtfully, sit down to eat, and savor each bite so you can be present and enjoy the experience. This tip applies when you are at home as well. Want ice cream for dessert? Rather than open the freezer and eat straight from the pint, put a portion into a bowl, sit down, savor the flavor, and enjoy it.

 2. CUT YOUR FOOD INTO BITE-SIZED PIECES AND CHEW SLOWLY. People who took twenty-two minutes instead of nine minutes to eat consumed up to 88 fewer calories according to one study. Savor every bite and notice the textures and smell. This act alone reduces how many calories you consume because you feel more satisfied. It may also improve your digestion.

3. PUT YOUR FORK DOWN BETWEEN BITES. Chew your food without preparing the next forkful. When you’re done with one bite, pause to drink water, talk, or assess how full you are and then approach your next bite or decide you’ve had enough. And remember to breathe.

4. UNPLUG WHILE YOU EAT. Do not eat at your desk (“al desko”), in front of a computer, or while watching television. By the time you pause long enough to look at your plate, it will be empty. You won’t have registered a single bite. And you won’t feel as satisfied as you would if you were fully conscious of eating your meal. This study found that people who played a computer game while eating ate faster, ate nearly twice as much, and felt less full than people who were not distracted while eating. You may even want to try eating with chopsticks once in a while to help slow you down.

5. ENJOY THE COMPANY YOU KEEP. Brazil’s dietary guidelines are hailed as being among the best in the world. They focus on eating whole and minimally processed foods along with lifestyle considerations. They emphasize, for instance, eating with family, friends, or colleagues and getting everyone involved in cooking as well as cleaning up as a way to enjoy meals and feel more satisfied. When you’re eating with others, be mindful of the conversation and enjoy the entire experience. When food and dining is pleasurable, we tend to feel more satisfied.

For more on mindful eating–and mindful living–check out my book Finally Full, Finally Slim.

** If you feel you need additional help with meal planning, food shopping tips, mindless eating, and creating a healthy structure, I’m happy to help. I am offering VIRTUAL NUTRITION COUNSELING SESSIONS and can be reached HERE to discuss your unique needs.