Mindful eating helps healthy weight loss
Paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable helps healthy weight loss and maintenance. Plus, when our minds are tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.
Mindful Eating tips for Healthy Weight Loss
- Pay attention while you are eating. Be aware of your environment; eat slowly, enjoying each bite – savor the smells and textures of your food. If your mind wanders, just gently remind yourself to return to focusing on your food and how it tastes and feels in your mouth.
- Avoid distractions while eating. Try not to eat while working, watching TV, reading or using a computer.
- Try mixing things up to force yourself to focus on the experience of eating – try using chopsticks rather than a fork, or use your utensils with your non-dominant hand
- Chew your food thoroughly.
- Stop eating before you are stuffed. Avoid the temptation to “clean your plate”. Yes, there are children starving in Africa, but you packing on the pounds won’t help them!
- If eating alone, leave the table as soon as you are full. The longer you sit at the table, the more you will eat.
- Skip the all-you-can eat buffets. Too many choices at once leads to over consumption
- Eat from small plates, bowls and cups. This will make your portions appear larger.
- Don’t eat out of large bags or boxes. Buy single serving snacks or create your own small portions in plastic bags or containers