Have you ever sat down intending to only eat a small portion of something, only to find that the next time you looked down you had eaten it all (or at least the majority of it)? I was recently in CO over the holiday and we went to one of my favorite Mexican restaurants. I LOVE how they give you a bowl of chips and salsa upon arrival, but before I knew it the entire bowl of chips was gone and unfortunately it was me who had consumed it. I was so distracted by the fun conversation, my rumbling belly and taking in the surroundings that I didn’t even realize how much I had eaten. Top that off with a margarita and what I had ordered for a meal and I had probably taken in the equivalence of my entire days worth of calories. I was a little embarrassed and felt extremely guilty for my overindulgence, but it got me thinking….what are some tools I can use next time I am in this situation? To solidify I wasn’t alone in my “problem”, I found myself having the same conversation during a recent coaching call with a client. She too had experienced a similar challenge and was making it her goal to be more mindful when eating with friends. While it is still important to understand the basics of healthy eating: portion size suggestions, balanced meals and snacks, calorie intake, healthy whole foods, etc. there is another part of the puzzle that isn’t always discussed. Mindful eating, or the act of deliberately paying attention to what you are eating and being aware of your body’s response to the food and how you are feeling is equally important. Often we are rushed to eat a meal, distracted by conversation, our devices or computer, or we wait too long to eat because of tight schedules and then we eat the first thing in sight (and probably too much of it). No longer are we enjoying the food we eat and relishing in the flavors and noticing when we feel full, we just stuff our face and move on about our day. Practicing mindful eating enables the brain to rebuild connections telling you when you are full and helps you once again ENJOY the food you eat. Long term this helps us make more conscious food choices as well as potentially decreases the number of calories we consume helping to control our weight or lose a few pounds. Here are 5 mindful eating tips that may help you lose weight:
- Limit distractions: do not eat in front of your computer, T.V., phone or other device. Take your food outside from the office or give yourself a 25 minute break and focus on your food and your body. If you eat with someone else, tell them that you are trying to eat mindfully and have them join you as support.
- Don’t compare or judge yourself: this is about you! Do not get upset at yourself if you didn’t eat perfectly or ate too much and don’t compare yourself to what others around you are doing or may tell you.
- Excite your senses: smell, see, taste each bite and let your senses guide you. Enjoy your food!
- Eat when you are hungry: At times we eat a meal when we aren’t actually hungry. Thirst may show up first making us think we are hungry when really we just need some water. Hungry at a time you don’t feel you should be? Try drinking a glass of water first and see how you feel.
- Slow your roll: yes, I get it, we are all busy and sometimes you have exactly 3 minutes to wolf something down, but try to take the time to notice when you feel full. Research shows that it takes the brain about 20 minutes to know if you are full or not. Eat slowly, savoring each bite from the first to the last. Listen to your body for cues that you are full and satisfied. Set a kitchen timer for 20 minutes to help you stay on track and not rush your meal.
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Challenge:
- Over the next week, pick 3 meals that you tend to eat mindlessly and try a few of the above tips. Ask yourself: What is happening right now and am I hungry. What is it that my body is trying to tell me?
While everyday won’t always be perfect (I may still have my whole bowl of chips days), over time the increased awareness to your body and a positive relationship with food will help to make those less than perfect days a rarity and mindful eating will just become part of how you live. Have a healthy week!
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