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The Best Benefits of Mindful Eating for Weight Loss and How to Start Now

The Best Benefits of Mindful Eating for Weight Loss and How to Start Now

Until recently, with documentaries like “What the Health”, we were never really taught about food and never really learned how to be mindful about consuming it.

Sure, we were taught about the pyramid; the triangle with 4 groups: fats, dairy and protein, fruits and vegetables, and grains/bread. But, we weren’t taught “how”, “how” to eat. Historically, we have been told what to eat and what not to eat; however, no lessons on how to select and consume, ultimately contributing to obesity.

Mindfulness isn’t taught in schools/colleges/universities, therefore, applying it to food and eating is almost foreign to many. Many of us have a strong misconception about food and the role that food plays in our lives and in our health, which creates unhealthy habits.

Food is generally a substance used for pleasure instead of nourishment. We devour most things on our plate without being mindful and aware about what we are actually consuming.

In this article, I’ll look into what mindful eating is, its many benefits and how you start to eat mindfully.

What is mindfulness — religion or practice?

Many times, mindfulness is associated with religion and meditation. Mindfulness may be considered “weird thinking” to some and just “weird” to others, when in fact, mindfulness is being taught in law practice, management/ leadership training, used to treat anxiety and bias, and a multitude of other areas.

Mindfulness is not a religion; rather, it is a state of active and open attention to the right now, this very moment, nothing else. It is the practice of observing your thoughts (looking at/seeing your thoughts), just observation, no judgment.[1]

Often times, our minds are so active thinking about the past and the future, that we let right now pass us by, mindfulness is the practice of not letting life pass you by, it’s about living in the moment with no judgment.

How mindful eating reduces obesity

The State of Obesity reports that adult obesity in the United States has exceeded 35 percent in 5 states, 30 percent in 25 states, and 25 percent in 46 states in 2017.[2]

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With advances in technology and information readily available at our fingertips; this increase in obesity rates is frightening. The U.S National Library of Medicine reports that obesity contributes to 300,000 deaths per year.

Mindfulness can help with the reduction of obesity.

Being mindful about the food you eat will contribute to healthier habits, which contributes to weight loss. Various studies have been conducted on mindful eating and obesity. In each one of the studies, participants lost weight, and continued to lose weight during the follow-up phases. Participants report ongoing weight loss success because they embraced mindful eating in their daily lives.

Mindful eating is about eating mindfully. It is about being fully aware of what you are experiencing; your cravings and physical cues. Physical cues are your warning signs and help you identify when to stop eating.

When thinking physical cues and eating, just remember that you are paying attention to things like how full or not full you are while eating; being mindful and knowing when to stop, contributes to weight loss/management.[3]

How mindfulness makes you healthier

Mindfulness also contributes to better health.

Harvard Health reports that mindfulness has been linked to improvements in patients with depression, stress, anxiety, and weight complications.

A meta-analysis of 39 studies conducted in 2010, by Hoffman et al., researched the use of mindfulness-based stress reduction and mindfulness-based cognitive therapy. Researchers concluded that mindfulness-based therapy may be helpful in altering affective and cognitive processes that underlie multiple clinical issues.

Let’s take a look at the many benefits of mindfulness:[4]

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    How to start eating mindfully

    I’d love to start eating mindfully, but how?

    Congratulations! Wanting to begin is half the battle!

    Change is difficult to initiate and keep up with. See Lifehack article: The 6 Stages You Experience When You Try to Change Your Behaviors to learn about how to transform yourself and make changes that last.

    Generally speaking, mindful eating includes the following:[5]

      • Eating slowly without distractions (television/noise).
      • Paying attention to physical hunger cues and eating until you are satisfied and not beyond that.
      • Knowing actual hunger triggers for eating.
      • Using and embracing your senses: sight, smells, sounds, textures, and tastes.
      • Finding ways to cope with the guilt associated with food.
      • Eating for overall health and not just eating for pleasure.
      • Paying attention to the effects food has on your feelings, emotions, and overall health.
      • Enjoying and appreciating your food.

      Slowing down and practicing mindfulness ensures that you pay attention.

      Getting started means that you want to try and embrace change. It won’t work if you feel that it is an obligation. Your social environment is crucial, having a support system ensures higher chances of success.

      Mindful eating will ensure that you savor your food and nourish the experience. Here are a few ways and a few tips to get you started:

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      1. Start slow and gradually make changes.

      Try starting with one meal per day and then gradually increasing to 2 meals a day, then 3 meals a day.

      2. Turn off the noise.

      Eating in silence and away from distractions ensures that you can truly be mindful about what you are eating. It allows you to appreciate the time and effort that it took to prepare the meal that you are consuming.

      3. Slow down when eating.

      Eating slowly helps your brain communicate with your body. It takes about 15-20 minutes for your brain to tell your body that it is full.

      4. Actually, chew and taste your food.

      It may sound silly but, eating fast and not properly chewing your food is not good. It can contribute to complications in food digestion, bloating, and gas. Being aware and mindful of this when eating will help ensure a better digestive process.

      5. Turn the senses on.

      Try identifying ingredients and or spices with taste and smell. It’s a really good trick to being totally present in the moment.

      6. Be thankful.

      Being mindful, as mentioned before, ties into appreciation. Adopting the attitude of gratitude reminds us of how food sustains us.

      What if your family and friends don’t understand your mindfulness?

      Often times, when lifestyle changes are being made, family and friends don’t understand. Change is uncomfortable for most: so, when you are changing up the dynamic of the team, it may not be taken well.

      Having a supportive social environment is crucial to a smoother transition. Try these tips when putting out the news about your journey towards mindful eating:

      1. Communicate the importance.

      Tell your friends and family why you want to embark on this journey. Let them know the type of support you need from them and why it is important for your journey.

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      2. Help them understand what mindfulness is.

      Provide your support system with a tutorial on mindfulness and mindful eating. Help them see the positivity and the benefits associated with your decision.

      3. Educate and spread awareness.

      Though your family and friends may not embark on this journey with you, don’t assume that they don’t want to hear about it. Sharing information and experiences my help them transition. It will also ensure that they still feel like a part of your life.

      4. Don’t be pushy, respect different views.

      All things aren’t meant to be embraced by everyone. Though it would be great for the world to practice mindfulness and mindful eating, respecting different views and perspective is necessary. Find the balance between informing and being pushy.

      5. Do something with your family and friends that relates to mindfulness.

      Experience is always the best teacher. Show your friends and family what mindfulness is. It is important to show that you are growing; however, not away from them. Change is not only difficult for us but also our loved ones.

      6. Join networking and social media groups.

      Joining a community of likeminded people can make a huge difference for your transition and ongoing success. Search local groups and social media groups associated with mindfulness.

      Summing it up

      Mindfulness is a practice that can help transform many aspects of your life. Mindful eating is beneficial for reduction of obesity and obesity related illness, overall health including mental health.

      Mindful eating will turn around a lot of unhealthy habits getting you closer to awareness for mindfulness in all that you do.

      Mindfulness is the path to a conscious living; it is important to be conscious when eating because wellness is linked to everything.

      Featured photo credit: Pexels via pexels.com

      Reference

      [1] HuffPost: The Surprising Benefits of Mindful Eating
      [2] The State of Obesity: Obesity Report
      [3] Psychological Issues (V Drapeau and S Sogg, Section Editors): Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain
      [4] Think Live Be Positive: Mindfulness Meditation & Addiction
      [5] Eating Mindfully: Mindful Eating

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      Veronica Castillo

      Vee Castil; Resume & Career Writer ᛫ Traveler ᛫ Vegan ᛫ Weight Loss Success (-85lbs)

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      Last Updated on January 3, 2020

      The 10 Essential Habits of Positive People

      The 10 Essential Habits of Positive People

      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

      1. Positive people don’t confuse quitting with letting go.

      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

       I will grant myself the ability to trust the healthy people in my life … 

      To set limits with, or let go of, the negative ones … 

      And to have the wisdom to know the DIFFERENCE!

       2.  Positive people don’t just have a good day – they make a good day.

      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

      3. For the positive person, the past stays in the past.

      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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      4. Show me a positive person and I can show you a grateful person.

      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

      6. Positive people do not let their fears interfere with their lives!

      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

      7. Positive people smile a lot!

      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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      8. People who are positive are great communicators.

      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

      Featured photo credit: Janaína Castelo Branco via flickr.com

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