Advertising
Advertising

7 Simple Steps to Mindful Eating

7 Simple Steps to Mindful Eating

What is mindful eating? According to the Harvard Health Letter, it’s “noticing the colors, smells, flavors and textures of your food; chewing slowly; getting rid of distractions like TV or reading; and learning to cope with guilt and anxiety about food.” Most people do the opposite. They don’t usually take the time to enjoy the experience of eating, but instead they quickly rush through meals and eat mindlessly. There are many health risks related to eating that pose potential harm to people, such as obesity and GMOs found in food. This is why it is important to develop the habit of mindful eating. Keep in mind what you eat, and you are bound to live a longer and healthier life. Here are seven steps to eat more mindfully.

1. Choose healthier foods when shopping

Mindful eating starts before you sit down at the table. Stocking your kitchen with the right foods, and saying no to junk food, is an easy way to ensure a healthier meal and a mindful eating experience. When in doubt, abide by this simple rule: Choose whole, unprocessed food whenever possible. This includes vegetables and fruits, nuts and seeds, and lean dairy, meats and fish.

Advertising

2. Eat only when you’re hungry

Many people snack when they’re bored or as part of social rituals. However, you shouldn’t eat unless your body is telling you it’s hungry. Otherwise, you easily load up on extra calories and gain weight. If you’re hungry, there’s no problem with a healthy snack between meals, but don’t over do it by letting your light snack turn into a binge session.

3. Eliminate distractions when you’re ready to eat

Getting distracted while eating is very common. Many people like to unwind in front of the TV with their dinner, talk on the phone while eating or just “zone out” as they shovel food in their mouths. This is called “mindless eating.” To eat mindfully, you need to set aside the distractions and get focused on the task at hand, which is eating your food.

Advertising

4. Take deep breaths to settle your mind

Before you eat, take a few deep breaths to calm your mind. Examine your emotions, and note how you’re feeling. Tell yourself you will consciously be in the moment until you’re finished eating.

5. Savor each bite

Bring all your senses to the table, and really experience each bite. Note the smell, the feel and texture of the food in your mouth and the taste of different ingredients. Chew slowly and deliberately. And don’t follow the “clean your plate” rule. If you overload your plate with food, put the rest in a Tupperware and save it for the next day. Better yet, buy smaller plates so you break the habit of piling mass amounts of food on your plate and thinking you need to finish it to be satisfied.

Advertising

6. Allow your thoughts to flow freely

Your mind naturally wanders while eating, especially if you’re distracted by others at your table. This is okay. Just re-focus on eating slowly and deliberately when you notice this happening. Be aware of each bite you take despite the thoughts that may flow through your head. Let those thoughts flow like clouds, and keep shifting your focus back to the sensory experience of the food in front of you. Mindful eating is a process that takes time to learn. So don’t be discouraged if you make mistakes, because the next moment is an opportunity to re-focus on your mindful eating efforts.

7. Express gratitude

Acknowledge the time and effort you put into preparing your food. Be thankful that you get to enjoy your nourishing meal. Savor each bite, and express gratitude before and after you eat. This makes the experience of eating so much more enjoyable. And that’s really what mindful eating is all about: nourishing your body while providing a satisfying experience for your brain.

Advertising

More by this author

7 Powerful Questions To Find Out What You Want To Do With Your Life 12 Proven Ways To Speed Up Muscle Recovery This is the Best Diet (According to Science) 10 Things To Do When You Feel Down 20 Things Highly Successful People Don’t Do

Trending in Food and Drink

1 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 2 15 Most Effective and Nutritious Healthy Foods to Lose Weight 3 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 4 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 5 25 Ideas for Delicious and Healthy Lunches You Can Take to Work

Read Next

Advertising
Advertising

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.

Advertising

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!

Advertising

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.

Advertising

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.

Advertising

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

Read Next