- Sit down to eat.
- No TV, phones or laptops as you eat.
- Take your time to enjoy your food, the smell, the texture and the taste.
- Enjoy your company.
- Use smaller plates encouraging more reasonable portions.
- Chew each mouthful 10 times for example, therefore allowing your body time to register when you are satiated.
- Pay attention to how every bite makes you feel, and stop eating once the bites don’t taste as amazing as the first.
- Do not eat straight out of the packet or fridge!
- Engage in some conversation.
- Put your fork down between mouthfuls.
- Get a doggy bag when eating out straight away. Immediately-before eating-place half your meal inside.
- Drink it up lots of water.
The Benefits of Mindful EatingMindful eating is much more than just eating slowly, without distraction. It's being aware of physical and emotional cues of fullness, learning to meet your bodies nutritional needs, eating food for both enjoyment and nourishment and then using eating for satiety. People who are able to notice and understand food cues that help them stop eating or eat less generally have an easier time maintaining a healthy weight or losing weight. (1-3)
The benefits of eating mindfully -
- You learn to eat when you’re hungry, and stop when you’re sated.
- You learn to really enjoy the taste.
- You slowly start certain foods aren't as tasty as you thought.
- You lose weight if you’re overweight.
- Social overeating at buffets can become less of a problem.
- You learn how food affects your mood and energy throughout the day.
- You learn what food best fuel your training.