How to practice mindful eating

Next time you sit down for a meal, try taking these steps before, during and after you dig in:
 

• First, slow down and pay attention to your body and how it feels. Take some deep breaths and focus on your stomach. Do you feel hungry? How hungry are you? Are you hungry for a certain kind of food? Listen to your body!

 

• If you’ve determined that you really are hungry, think about the food you are going to eat.

 

• Try eating in silence, and eliminate distractions like checking social media or watching television during your meal. This will help you focus on the food you’re eating, and you can more effectively determine when you are full.

 

• Before you eat, assess your food. What does it look like? How does it smell? While you eat, pay even more attention to the tastes and textures of your food. What do you like? What don’t you like? Take time to appreciate the flavors you enjoy. This will help you gain a better understanding of your relationship with different foods.

 

• Remember that it’s OK to stop eating whenever you are full. Chew slowly and pause between bites. When you’re not in a rush while eating, you can savor your meal, and also better determine when you are full.

 
Paying more attention to how, what, when and why we eat can help us better understand our relationship with food. In the long run, this understanding produces better results than any trendy diet or calorie counting.
 
 
To learn more and to explore more resources, visit these sites:
 
The Center for Mindful Eating
 
BASICS of Mindful Eating
 
Cycle of Mindful Eating
 
Mindful Eating - Harvard Health