Mastering the Art of Mindful Eating

Every day we are surrounded by tempting food choices and super-sized portions, which is why the struggle with overeating is such a common challenge many people face. However, the path to a healthier relationship with food begins with understanding the reasons behind overeating and adopting effective prevention strategies. In this week's newsletter, we will discuss reasons why we overeat and actionable steps to help you master the art of mindful eating.

First, let's discuss reasons why we tend to overeat:

I like to bucket reasons for overeating into 5 main categories; psychological, environmental, social, cultural, and lack of awareness. When we think of the psychological side, first thing that comes to mind is emotional eating. People tend to turn to food for comfort or to cope with stress, leading them to consume way more calories than they typically need. Environmental is the distractions such as watching TV or using electronic devices while eating. The lack of awareness about proper portion sizes and nutritional knowledge can also contribute to unintentional overeating, as individuals may not accurately gauge appropriate serving sizes or understand the nutritional content of their food choices. Lastly, social and cultural norms often encourage overeating during gatherings or celebrations, making it easy to consume excess calories without even realizing it. Each one of these factors can disconnect individuals from their body’s hunger cues, causing them to eat more mindlessly.

Now that we understand the contributing factors to overeating, lets review some helpful tips:

• Plate and bowl sizes: Is it just me or is Tupperware crazy expensive? Either way, choosing smaller dishware or tupperware naturally limits your portion sizes. Always opt for the smaller option to visually control portion sizes. A full smaller plate can create the perception of a larger satisfying meal.
• Utilize measuring tools: This may seem extreme at first but I highly recommend using kitchen scales or measuring cups to accurately portion out your foods. Initially, using measuring cups and a kitchen scale can help you understand appropriate portion sizes and develop a sense of a visual estimation. You can even use visual cues like palm size for proteins, fist size for carbs, and thumb size for fats to estimate portion sizes. Keep in mind, not all hands are built the same.
• Meal composition: If you've read my previous newsletters, you should understand the importance of incorporating macronutrients into every meal. Planning meals with a mix of macros helps regulate appetite and reduces the likelihood of excessive food intake. I always encourage a larger serving of vegetables because they are nutrient dense and will leave you feeling full longer.
• Mindful eating: Be present during meals, and eat slowly. Remember the environmental factors? Be patient with each bite and paying attention to hunger and the bodies fullness cues. This allows for better recognition of satiety signals, preventing you from overeating. Chewing food thoroughly will aid in digestion and gives the body time to signal fullness. The faster you suck down food, the more likely you are going to need the Heimlich maneuver.
• Healthy snacking: This is one of my favorite yet overlooked tips. Eating nutrient-dense snacks helps satisfy cravings without the excessive calorie intake. This might be painful during the day, but staying on track with your snacking allows you to be more flexible with your meals. Pre-portioning and dividing your snacks into single servings prevents overeating and can be extremely helpful.
• Always hydrate before meals: HYDRATION IS KEY!! To be the best you got to drink the best, and the best is RAIN Pure Mountain Spring Water :). But in all seriousness, drinking water before meals not only helps control your appetite but it will also reduce the likelihood of overeating during your meals.
• Avoid second servings: This is self explanatory. It's not thanksgiving people. Pause before going for seconds to assess if you're genuinely hungry for more. I would consider drinking a glass of water and waiting 10 minutes before you truly decide on diving in for that extra serving.
• Meal prep/planning: Planning and preparing meals in advance allows you to make healthier choices while on the go. Especially at work, meal prepping reduces the temptation to indulge on the more convenient, high-calorie options. Keep in mind that it is ok to indulge from time to time. If you'd rather go to lunch with a co-worker then do it! Just don't make it a daily thing and stay CONSISTENT.
• Learn to distinguish hunger from emotional eating: Another one of my favorite tips. It's important you learn and identify your emotional triggers for eating. Once you learn them, find alternative coping mechanisms to help reduce the risk of overeating due to emotions.
• Avoid skipping meals: I seriously don't understand the logic of not eating. You're doing more damage to yourself by not eating. Skipping meals may lead to excessive hunger, making it more likely to overeat later during the day. This is where I encourage you to practice healthy snacking. When in doubt, HYDRATE!

As we wrap up this week's newsletter, remember that small changes will lead to big results so be patient with yourself. Even if you take it one step at a time, just be consistent. By incorporating these preventive steps into your daily routine, you’re not just curbing overeating, you’re creating a healthier relationship with food and how you fuel your body. Here’s to mindful eating and a happier, healthier you. See you in a few weeks!