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5 Benefits of Mindful Eating

5 Benefits of Mindful Eating

I have been researching mindfulness a lot as well as incorporating a variety of formal and informal mindfulness practices. What I have discovered is that mindfulness really works when it is used consistently. Formal practices include mindfulness meditation and various forms of yoga. Informal practice can include a multitude of daily actions that perhaps you mindlessly do every day such as brushing teeth, washing dishes, driving, and eating.

It is unfortunate that life passes by so many people without them realizing what happened; their minds are insistently focused on other things besides what is occurring right now. They fail to live in the present moment. Mindfulness helps you appreciate the present moment and flourish in it. It arms you with the ability to “be” in this moment as opposed to constantly feeling pressured to “do” in another one.

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This article will concentrate on mindful eating as one beneficial mindfulness practice. Eating is something you need to survive, but unfortunately for many people, it becomes an automated task. Without awareness poor eating habits can be created, which in turn, can cause a negative relationship to be formed with the food you eat. Mindful eating will shift your perspective about eating; instead of eating out of merely need and automation, you will begin to relish eating more and being grateful for the ability and opportunity to do so.

1. Enhances Senses

Mindful eating enhances all of your senses not just your taste buds. Mindful living is about engaging and observing your sensory experiences in the moment. Before you eat take the time to engage all of your senses. If possible observe what your food looks like. Notice the colors and patterns of the food you are about to consume. Touch your food and notice the various textures. Listen to your food to see if it makes any unusual sounds. For example, raisins make a crinkling noise when you put your ear up to them. Smell your food and notice how your salivary glands react to this sensation. Finally begin to eat and focus your attention on the sensations you experience while chewing your food slowly. Taking the time to stimulate all of yours senses might be something you take for granted anyway. Eating mindfully is an advantageous way to incorporate this into your field of awareness.

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As you practice mindful eating and learn how to enhance your sense, you will most likely notice a shift in how you live your life. Hopefully you will embrace the sense of freedom that allows you to live more presently and fully.

2. Savor the Flavor

I have been a major culprit in the past of inhaling my food and not enjoying the taste of it. This is especially apparent after exercise when my body is craving nourishment. I often don’t have the patience to eat slowly because my only objective is to fill up with as much food as quickly as possible. I don’t suggest utilizing this habit of eating. Eating is supposed to be a gratifying experience. How can you savor the food you are eating and truly taste it if you are concentrated on merely shoving as much as you can down your gullet? Chew slowly. Observe what the food feels like in your mouth. Put your fork, knife or spoon down from time to time while you are eating so you can be completely present with what you are doing.

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Also, if possible, refrain from watching T.V. or reading your phone or even talking. Place all of your attention on eating. I think you will notice that food has never tasted so delicious. When you place all of your awareness and attention on eating you begin to form a more appreciative relationship with the food you eat. It is not just about satisfying your desire to eat because you will start to feel grateful for what you are eating and the people who helped make that possible.

3. Eat Smaller Portions

Eating healthily is about eating the necessary sized portion. Many people overeat as a result of not paying attention to what they are eating and how much food they consume. They eat unconsciously not noticing how much they are consuming. By eating mindfully you will only eat until you have had your fill. You will begin to observe the feelings of being satisfied. You will know when you have had enough to eat because you are consciously paying attention to what you are doing. When you consume your food mindfully and slowly there is no need to stuff yourself. You will gain awareness of your bodily sensations and you will understand the signs of being sated more clearly.

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4. Live With a Healthy Weight

Mindful eating helps with portion control. Controlling your portions ensures you will eat only as much as your body requires. Many people eat as a coping mechanism for stress, depression, or grief. They eat even though they aren’t hungry. Eating mindfully helps you eat the right amount every time you consume food. If you are overweight, over time, portion control will help you lose unnecessary weight. As you continue to eat mindfully, you will be able to keep the weight off and live with a healthy and fulfilled body. Paying attention to the sensations from your body is vitally important. Only through mindful eating can you really gain a sense of being full. Your mind may try to convince you otherwise, but only your body will know if you have eaten enough or not.

5. Live Presently

So what is mindfulness really about? Why is eating mindfully so important and necessary to a happy existence? Practicing mindfulness becomes habitual. Just as your negative habits cause you to feel lousy at times, building beneficial habits can help your quality of life increase. Mindful eating is one merely one way you can invigorate your life with contentment and joy. You only experience this because you learn how to be in the present moment, disregarding the constant thoughts that arise about the past and the future.

As I stated previously, eating is something many people take for granted. You might eat but do you really enjoy the experience? How often do you eat without doing anything else? How often are you present with your food? Your well-being is dependent on your ability to be present with whatever you are doing. Practicing mindful eating promotes your ability to live in the moment. This is crucial because this is what life is all about! Enjoying the moment to moment experiences without giving validation to the judgments or negative thoughts swirling around in your mind. There are many mindfulness practices you can undertake that will assist in living more presently. I think eating mindfully is one the most effective practices you can learn. You probably won’t be able to eat every meal mindfully in the beginning, but with practice it will become easier and more enjoyable.

Featured photo credit: My Fitness Pal via 1y2u3hx8yml32svgcf0087imj-wpengine.netdna-ssl.com

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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